Tagged as: double under

The Skill Transfer of the Burpee

One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.

“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”

Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.

“That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb,” he says. “This is 90 percent of artistic gymnastics—being able to bow back and forth, snap down, turn things around fast.”

There is skill transfer in everything, Paoli notes.

“I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb—it’s the same,” he says. “And how you take this and you apply it to Olympic weightlifting, if you can’t do that, something’s wrong with the program.”

FREE DOWNLOAD of Carl explaining more details.

(These scores below represent the time taken to complete 100 burpees for time) What percentile will you fall under?

burpee scores

Monday’s Workout (April 29, 2013)

Strength

Overhead Squat 3-3-3-3-3

WOD

100 Burpees for Time or Max Reps in 10 minutes

Tuesday’s Workout (April 30, 2013)
5 rounds:
25 Double Unders
20 Wall balls

“To Run” A Poem for Boston

Scott Poole of Vancouver, Wash., is the House Poet for the Oregon Public Broadcasting show “Live Wire.” He’s also a long distance runner.

The bombings on Monday inspired him to write the poem, “To Run – A Prayer for Boston,” which he shares with us (see below).

Poole tells Here & Now’s Robin Young that he sees the pain involved in running a marathon as a metaphor for what’s happening now.

“The fact that the marathoners push through that pain and conquer it inspires us and makes us hope for something better, and I think we’re all just hoping the same exact thing for Boston right now,” he said.

By Scott Poole:

To Run
~a prayer for Boston

To run
is to rise above the weak spirit
is to take on pain
is to push pain in the chest
with both palms

stumbling over garbage,
gravel, fragments of life,

is to say I will take you
on in the street.
Every breath of mine
is a battering ram,

shoving, crushing,
swinging a hammer of air.

I am a body of fast moving blood
inhaling you
taking you in like a tank.
I will consume your hate.

I will run straight into you
as if you were a finish line of joy,
picking up the fallen along the way
and you will never stop me,
you will never
stop me.

Pray

Monday’s Workout (April 22, 2013)

TIME TRIAL 3.0

  • 5 minute Row 
  • 5 minute Run 
  • 5 minute Double Under

Rest 4 minutes between rounds.

Tuesday’s Workout (April 23, 2013)

Complete as many rounds in seven minutes as you can of:

  • 115/75 pound Shoulder to Overhead, 10 reps
  • 20 Sit-ups (alternate variation every round)

-Compare score to January 1o, 2013.

 

 

Congrats to Petergaye!

Congratulations to Petergaye (aka PG) for attending the CrossFit Level one course last weekend in Miami. Not only did she have an amazing time learning all about CF she PR’d on Fran!! We can’t wait to get you coaching!

Petergaye Certified

Wednesday’s Workout

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jumps  (24/20)
30 Wall ball (20/14)

 

Thursday’s Workout

For time-

7 minutes of work:
7 Cal Row & 7 Pushup

REST-4min
7 minutes of work:
7 HSPU & 7 DU