Monday 161212

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Strength

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Squatzzi

Back Squat Double

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WOD

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Complete for time:

150 Burpees

Compare to: 2/4/16, 1/23/12, 8/9/12, 1/12/11, 4/15/11, 6/4/10, 9/6/10

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Pam zercher squatting her face off!

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Buck Furpees x 150!

You may have just thrown up in your mouth a little bit. 150 burpees. Nobody likes this workout. But everyone needs to do it. The burpee is probably one of the simplest movements we do. Lie down on the floor, get back up, do a little jump n’ clap, rinse and repeat. Nobody is usually too excited about them when they creep into a WOD with some other movements, so why the hell would we do 150 for a workout?

There are a couple of reasons. First, it will make you stronger. Not necessarily in the classic “strength” kind of way we normally think of, but mentally. 150 of anything is a lot. And burpees suck. So chipping away at 150 of them requires us to keep a positive mental attitude throughout. Especially when you hit 50 and know you still have 100 left, that internal dialog is going to be interesting. If you keep things going the right direction you’re going to get better. Second, part of your focus for today needs to be how to pace. We can share story after story of athletes who have started out great guns with this busting out burpees very, very fast. This look good for a few minutes. Then at about 40, they completely fall apart. The rest of the time is an absolute suffer fest. This is not the recommended strategy. Starting out with a smooth, gently pace that allows you to keep moving for the majority of time is going to be important. Don’t get us wrong, we want you to move with a purpose, but this is a 5K not a 400. Pace accordingly. 

Finally, you might say to yourself that these points are all well and good, but who cares how to pace 150 burpees? Won’t that just help me figure out how to get through 150 burpees? What’s the point? How many of you remember CrossFit Open WOD 12.1? Yeah us too, 7 minutes of burpees. That sucked. The point is, the open is coming. And so are burpees of some sort. Guaranteed. Today you’ll get better at them. See you in there!

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