The Burpee: Everyone’s favorite movement. Personally, I hate them and I know there isn’t a person at the gym who enjoys seeing them on the board. They are incredibly simple – you get on the floor, make your chest touch the ground, get back up, do a little hop and clap your hands over your head. They don’t require much coordination, agility, strength, or any real skill at all. I can teach someone who’s never seen a burpee in their life to be an absolute ninja at them in about 15 seconds, yet they have been and will most likely remain the least favorite movement in CrossFit. But as a coach, there’s something intriguing about them (aside from watching peoples’ heads drop in disgust when it’s time to get started on them): Burpees are without a doubt one of the best training tools I’ve ever seen.
Burpees are hard, annoying, and very unpleasant (especially when the guy doing the programming puts 100 in the WOD). I know and love this about them. I’ve been doing them for a several years now and I still hate doing them. But keep in mind that this is a CrossFit gym, and I assure you that how you feel about burpees is far less important to me than how much better you can become because of them. If nothing else, they teach you how to “quit bitching and deal with it” when faced with something unpleasant to do outside the gym. See? Practical fitness!
But the main reason I like them is because they are purely a matter of will and they challenge you in a way that is unique to burpees: No matter how many you’ve just done, you can always do one more. You may not feel like you can, but if it really came down to it you could clamber through another one – and you know it. You may argue, you may whine, you may complain between your gasps for breath, but you can ALWAYS do one more. This fact alone tests (and trains) your will to push yourself past your comfort zone without danger of injury from losing your grip in the middle of a kip or having a loaded barbell fall on your head, and unless you can push yourself beyond the level of discomfort you’re currently comfortable with, your level of fitness will stay right where it is now.
These horrible little monsters are a purely a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
Don’t settle for less than incredible – that’s what globo-gyms are for. You’re a CrossFitter, and mediocre sucks.
With your 5RM Shoulder Press weight (check your logs on 1/15/10), do 3 rounds of the following sequence:
4 reps Shoulder Press
3 reps Push Press
2 reps Push Jerk
*do not put down the bar between movements
*rest for 2-3 minutes between rounds
5 Rounds for time:
10 Box Jumps (Men – 30″ Box | Women – 24″ Box)
15 Toes to bar
*Please arrive 10-15 minutes early to do the warm-up so that we can begin class on time.