The Zone Challenge weigh-in and benchmark WOD is planned for tomorrow. Let us know if you need a makeup time or want to do it today instead.
“Nicole”
20 minutes max rounds:
- Run 400m
- Max Pull-ups
If you cannot do 10 nonstop pull-ups then do 20 pull-ups each round with breaks if necessary. If possible do them without assistance or with a band. Try not to jump.
Nitpicking the Burpee
The Zone Challenge benchmark will include burpees and many of you are doing the 100-Day Burpee challenge so lets talk about burpee form again. It seem that this discussion gets interesting when we start looking at how to go fast but when it comes down to it the same rules we started with and borrowed from Santa Cruz apply at all speeds. The only minor adjustment I see as valid at high speed is the proximity of the hands to the feet in the intermediate tuck position. More on that later.
Some of you pointed out in that some of the competitors in last week’s YouTube video of the Games were not getting to vertical and you were right.
I’m not sure how things played out at the Games but for our uses at the top of the burpee you must clap, you must be airborne, your hip must be open, your entire body must be vertical, and we must be able to see at least a portion of your ear in front of your arm. For a great example check out the video from the Addendum to the Games Standard.
Now, you want to go fast on your burpees? Then watch that video again and if you can watch it frame by frame. (Hint: Pause it and use the right arrow key to advance one frame at a time.) Note when Dutch’s feet start heading back. You will see his feet behind his butt before his hands even touch the ground. Now watch it fast again and note that there is no pause at the plank position and also how quickly he hits the bottom position then rebounds. That is how you speed up a burpee. Not by short changing it at the top.
Photo Courtesy of CrossFit.com
