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.
30s on/30s off
Row for distance
Rest 5 Min between WODs
For Time: (15min Cap)
50-40-30-20-10 Wall Balls
*200m Med Ball Carry between rounds (4 times)
*Start and end with Wall Balls
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Either Deadlift or Squat Cycle
**Do not neglect strength days, metcons are great but they do not build the same strength that a classic strength program can. Be safe with your movements**
Finisher: Ivan, Igor, or Ivana
I posted the WOD last night with a video...maybe why it didn't load. Jess was with me when I did #witness.
For Time (8min Cap)
Lateral Bar Hops (LR=1)
HR Deadlifts (185/135)(125/95)
*score only total DLs
40 Double Unders (120 singles)
40 Med Ball OH Alt Lunges
*score only total Lunges
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Pick a med ball (any weight) Complete a 16 minute AMRAP, while carrying ball of: 200m Run 20 Squats 20 Shoulder to Overhead * Every time ball is set down, complete a 5 burpee penalty WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm, 8pm (Basic Training DAY 5)
CrossFitters love empirical data. We love to record and measure and compare and often obsess about The Numbers. Measuring our progress reinforces what we suspect is going on when we’ve worked out consistently and when our quads feel firmer, when we’re standing up straighter and our jeans are fitting better.But when The Numbers start to churn in our minds and become more important than then they should, funny things start to happen. Our egos can hardly handle a slip of a score or if we, god forbid, have the worst time of the day. We start to allow The Numbers to beat us down until they supersede the process, the joy of it all, and the big picture.This is when prescribing smiley faces instead of scores might be a good idea.I say this for the same reasons I advise people not to weigh themselves every day -- or hardly at all. Once we begin to define ourselves by a number that is, in fact, determined by a many factors, we’ve lost the point. We are not a number. Or a score of the day. Even the days we do come in last or our back squat weight is not where it “should” be, in the grand scheme of things, who cares? We are multi-dimensional fascinating and caring beings who happen to workout for many varying and good reasons. It’s hard to detach, however, from the stronghold of where we think The Numbers should be until we just erase them or not record them at all. Even if just temporarily.I often give myself smiley faces. There are many days when I just want to get a good workout. I don’t feel like comparing against others or seeing how much better or worse I did the last time. Sometimes I don’t feel like performing for the intention of just a number. Without a score, I don’t try any less hard. I just do without thinking too far ahead of the exact moment. In many ways, it’s liberating.Unless you’re training for something very specific, prescribing smiley faces now and again can often ground us. It can certainly reel our egos back in a bit. It might even remind us of the MANY intentions for working out, instead of one, two-dimensional score. WEDNESDAY'S WORKOUT COMPETITION“Niki”Four rounds for time: 400m Run 89 DU 7 Hang Squat Cleans (155/105)Followed by 50 Burpees AND COMING THURSDAY PRACTICEA) 4 Rounds for Pace 300m Run 400m Row **Rest exactly 2min between rounds** **Keep rounds within 10-15sec**B) 4 RFT 6 DL (65%) 8 Alt pistols 10 Pull-ups (kipping ok)
Elements (all gyms)
5 rounds for total time;
10 walking lunge steps e/leg
30 double unders
45 single unders
2 min rest between rounds
a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes
b. back squat @ 30X2: 3-4 x 3 sets; rest as needed - last set toughest for the day
400m run @ 70% - jog pace
rest 3 minutes
400m run @ 80% - run pace
rest 3 minutes
400m run @ 90% - sprint pace
2 min running clock:
3 touch and go power cleans
12 unbroken toes to bar
in time remaining, AMRAP burpees
rest 2 min x 6
A. emom 2-3 TnG PC x 8min, moderate and perfect
B. 12min AMRAP @ consistent pace:
10 Renegade rows w/ pushup
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The Team will start their first day of The CrossFit Games tomorrow morning and with the support of the CC community and our sponsors they're prepared to WIN!
We are still waiting for some of the Level packets to be returned. We are extended the deadline to the end of the week. The goal board is at the box so we will start filling it out with the goals you have written down.
To recap, one week we will work on goals or test goals Monday and Wednesday and then do the same the following week on Tuesday and Thursday (this schedule will then continue in this matter thereafter) After our warm up on these days, we will dedicated the first portion (15-20Min) on your goals before moving onto the WOD.
Trainers will work with you be giving you a variety of supplemental work including things such as technique and efficiency tips, mobility drills, and strength lifts during the goal work time.