The Burpee is one of the most despised movements in the world of fitness. Never do I hear more whining or receive looks of disgust as I do when the Burpee rears its ugly face on the program… So why do we do them? Is it to punish you? Is it because we are just generally mean people? I like to think that is not the case ( all thou I do enjoy seeing you suffer) #SadisticCoach
So to answer the question Why burpees? I’ll give you a few reasons, beside the Burpee being one of the most functional movements you could do in the world of functional fitness, (I mean what is more functional then being able to get up off the floor?) It is a survival skill, giving people the ability to get up off the ground after playing with their kids, moving through sport or even as important as getting up after a slip or a fall, it’s priceless . This movement is also a full body movement that requires use of multiple muscles and builds coordination, balance and forces us to be mobile.
So why in a workout?
Well that is simple, if we can perform burpees when in a state of fatigue it translates even more to real life situations. A tired burpee gives us the confidence, if we can still get up after preforming a 100 reps or over 10, 20 , 30 minutes into a workout then we can get up anytime we fall.
It’s the symbolic message of the burpee that really speaks to me. We live in a world where life continuously lifts us up to knock us down, kicks dirt in our face when we are suffering and does all it can to keep you down. It gives us easy ways out and try’s to defeat us at every turn. So the symbolic message we send to our self every time we hit the ground and get back up is… Bring it on, give me your best shot and “I WILL NOT SURRENDER” knock me down and i will rise again and again and again.
This is the message that relates to your real life and if you give in to that and decide not to get up from that burpee that will translate to your everyday work ethic. Because once you quit, it becomes easier to quit again, it becomes habit to quit when shit gets hard.. So we train this by falling down and getting up, we do it until we don’t want to do anymore and then we do a bunch more. We do burpees over boxes, we do burpees and then do pull ups, we run and row and lift weights… and in between we do burpees. We stare life in the eye when it knocks us down and we get back up and say is that all you got???
So Today, we will celebrate the Burpee instead of protesting it, and by doing so we are going to do one of the original CrossFit open workout from 2012… 12.1: 7 minutes of Burpees!!
Monday January 9th 2017
Focus: 20 minutes
Bulgarian Split Squats
3x 30 ( 15 each per side) speed training
3x 30 Single Leg RDL ( 15 per side) Balance and strength training
Workout Of the Day: 22 mins
Open 12.1 WOD
7 minutes of Burpees
rest 5 minutes
“Annie” 10 min cap
Lvl 4 Comp
- Goal over 110 Burpees
- Must be unbroken DU
Lvl 2 Fitness
- Goal over 85 Burpees
- 150-130-110-90-70 Single skips
Lvl 1 Technique
- Goal over 60 Burpees
- 100-80-60-40-20 Single skips
Cash Out: 5 mins
Farmer Carry Ladder
Check back each night at 8pm for the next days WOD