Coach Kelly emphasizes the importance of keeping the burpee as simple as possible and therefore more efficient.
Believe it or not, it is possible to make burpees more manageable. They do not have to be the bane of your bodyweight movement existence, whether they show up as part of a WOD or become your go-to movement when you are traveling sans equipment.
Coach Kelly Starrett of CrossFit San Francisco and Mr. MobilityWOD himself, with the help of his “pocket gymnast” Carl Paoli (Mr. GymnasticsWOD), give us some insight on how to prep properly for a burpee. This breaks down simply into three parts: prepping for hip flexion, hip extension, and overhead extension with the arms. Coach Kelly emphasizes the importance of keeping the burpee as simple as possible and therefore more efficient.
Part I: Getting to the Ground
Avoid the broken accordion body & rounded back when reaching for the ground.
As Coach Carl demonstrates the first part of the movement by essentially piking from his hips, Coach Kelly points out that “the more that Carl is missing hip flexion here, the more he’s going to have to round, the more he’s going to have to have his knees come forward” — and this makes getting to the ground less effective. (Avoid the broken accordion body!) How do you prep for this? Step into the band, pull it up into your groin area, and walk away from the pole. Bend forward at the hips to “floss,” and then bend the knees a bit to work the hamstrings as well; “keep your back straight” and work on “hingeing at the hip,” advises Coach.
Part II: Getting up from the Ground
Though you will not be able to keep your back straight throughout the entire movement, do keep your butt turned on to help you snap up quickly.
To get back up, Carl “has to load his hips because there’s no way he can keep his back straight” throughout the entire movement. The butt still has to be turned on in the bottom position in order to “open up the hip and snap to his feet.” Naturally, prepping for this portion of the burpee means opening up the hip. Step back into the band and pull it up into the groin area — this time facing the pole — and settle into a long lunge (Burgener stretch style) to work on”pure hip extension.” As always, “grind into the corners” and feel free to tie in one arm behind the head to increase extension and open up the abdominals.
Part III: Jumping & Overhead Extension
If getting your arms overhead becomes a struggle, “it gets expensive” because you start to break body position and set up poorly for the next burpee.
As you will recall for Open WOD 12.1, the standard for the burpee jump was to reach for a point 6″ above the tip of the fingers. Rather than jump from the “broken banana, sad overextended position,” you want to be able to send your arms overhead easily to prevent any missed reps. In addition to using the foam roller to open up the back, one-armed band stretches for the lats are ideal “so it becomes easy to put your arms overhead.” If getting your arms overhead becomes a struggle, “it gets expensive” because you start to break body position and set up poorly for the next burpee.
Front Range CrossFit had a fantastic 2 days of Olympic Weightlifting down in Colorado Springs at the Rocky Mountain State Games this past weekend. Congratulations to all of our lifters. You worked so hard for this and lifted so well. We are so proud of you.
Ryan Dritein made 5 of his 6 lifts, achieving a personal record (PR) in the snatch at 66kg, a PR in the C&J at 95kg, and a PR in the total at 161kg.
Teralyn Carter went 6 for 6 (meaning she made all of her lifts) which is very impressive since she had PR's in all 3 categories as well. The snatch at 54kg, the C&J at 74kg, and the total at 128kg. Teralyn took Gold in the 63kg open division.
Josh Guillen went 5 for 6 and PR'd all his lifts and total with a snatch of 80kg, C&J of 114, and total of 194.
Dave Loudenslager also PR'd all of his lifts and total with a snatch of 75kg, C&J of 104, and total of 179.
Amy Backel lifted next. And yes... She PR'd all of her lifts and total too! She snatched 76kg, C&J 96, and totaled 172. This was enough to give her a Gold metal in the 75kg Open division.
Owen Shearer was our last lifter. Yes... He too went 6 for 6 and PR'd all of his lifts! Snatch 93kg, C&J 116kg, and total 209kg (no straps).
In addition to the lifters above we had some of our old members come back and lift under our Club. Paula Schoettinger took 1st place in the 53kg open division, Martin Wolfe won 1st place in the 69kg open division, and Kalee Noe took 1st in the 69kg youth division.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
3 x M.E. Strict Pull Up
5 Rounds For Time Of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Front Range CrossFit had a fantastic 2 days of Olympic Weightlifting down in Colorado Springs at the Rocky Mountain State Games this past weekend. Congratulations to all of our lifters. You worked so hard for this and lifted so well....
STRENGTH Front Squats 2 Sets of 6 reps at 70% of 3RM 2 Sets of 6 reps at 75% of 3RM Use your 3 rep max for percentages. Rest as needed between sets. WOD 42 Walking Lunges 21 Kettlebell Swings (53/44)...
New WOD: “Double 2′s”
200 double unders
Run 2 miles
Post time to BTW.
Have fun on that 2k row today!
Rowing Primer by Colby Knepp
Most people loathe rowing.
I LOVE rowing.
Partly because it’s a pretty simple movement, but mostly because rowing is all about w...... Click for more: http://www.crossfitverve.com/?p=16080
The few weeks leading up to The CrossFit Games were a bit stressful for Pat Burke as his biggest fan, wife Janelle, went into preterm labor. Mandatory bed rest has prevented her from being at The Games but she and their unborn son are making some noise from the hospital room in Denver!! #pfb #familyfirst #babyburke
The team finals are on now! Come on by this afternoon for the conclusion of the individual competition. The Midline March kicks off at 1:30 Mountain Time and the Finals start at 4pm.
Join Team LIVESTRONG at Shanteau's Swim For Your Life on 9/20! Register before 5/1 to receive a FREE Nike hat! Register: http://www.teamlivestrong.org/swim Like on Facebook: https://www.facebook.com/SwimForYourLifeEvent
Way to go all you CFD Athletes and Friends who came out to take advantage of the opportunity to get some coaching at the pool this morning!
Remember to pick up your Dynamo Swim Pass if you want to have access to the pool for lap swimming!
Also- remember to sign up for Eric Shanteau's Swim for Your Life!
We were able to spend time with Pat last night and provide him with some CF Games spectating humor.
He's ready to give it his all on the final day of The CrossFit Games! He'll do the Midline March at 12:30 PST Let's make some noise! #pfb
Interested in improving your Olympic Weightlifting? Drop-in to the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm. ____________ Warmup: EMOTM 8 Min 3 Snatch Balance 3 V-Situp Alt: 3 Strict Pullup/3 …