Friday

221125

Workout of the Day

31

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.
Compare to 171123.


Scaling:
Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

Beginner Option:
Run for 25 minutes
Every 5 minutes, stop and perform 10 burpees

Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.

The Burpee

7

Simple in execution, moving from prone to standing vertical and jumping, the burpee moves the entire body through a long range of motion, delivering a potent metabolic response.

WatchThe Burpee

Comments on 221125

38 Comments

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Jay Rinaldi
November 29th, 2022 at 12:06 am
Commented on: 221125

2.73mi on treadmill

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Lynette Vrba
November 27th, 2022 at 8:44 pm
Commented on: 221125

Beginner Option:

Run for 25 minutes

Every 5 minutes, stop and perform 10 burpees


1.83 miles

First CrossFit workout since recovering from Covid and 3 weeks off

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Jennifer Kahler
November 26th, 2022 at 11:36 pm
Commented on: 221125

35 min, 15 burpees every 5min

2.48mi

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Scott Wiedmeyer
November 26th, 2022 at 10:21 pm
Commented on: 221125

36 / M / 5'9" / 133lbs


25 minutes, 10 burpees


Did not record distance; did a lot of walking.

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Sam K
November 26th, 2022 at 4:42 pm
Commented on: 221125

Rx

Run on treadmill @1°, mostly 7mph

Stop at 5,10,15,20,25,30min for 15 burpees

Clock running continuously to 35min


5.36km


M/30s/225lbs

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Brett Eckles
November 26th, 2022 at 3:53 pm
Commented on: 221125

Rx: 3.91 miles on a track


Deceivingly tough workout. Burpee fast so you can get back to the run


M/29/6’1”/200lbs

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Sam Meixell
November 26th, 2022 at 12:44 pm
Commented on: 221125

2.24 Miles

Run for 25 minutes

Every 5 minutes, stop and perform 15 burpees

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David Smith
November 26th, 2022 at 2:28 am
Commented on: 221125

Subbed a row and kept burpees.


6009 meters.

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Connor Volz
November 26th, 2022 at 1:14 am
Commented on: 221125

3.40 miles Rx

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Derrick Antoniak
November 26th, 2022 at 12:56 am
Commented on: 221125

35 minutes, 10 burpees.

3.3 miles

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Tom Cuff
November 25th, 2022 at 9:37 pm
Commented on: 221125

Dad scale for time/ proximity to newborn: 20 mins of rowing, every 4 mins do 15 burpees


3200m


Absolutely did the dad warmup

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Coastie Nick
November 25th, 2022 at 9:24 pm
Commented on: 221125

Rx’d: 3.22 miles

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Mark Yates
November 25th, 2022 at 9:08 pm
Commented on: 221125

2.7 miles, 32:12 run. Subbed 15 pushups and 15 squats for burpees.

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Shastri Purushotma
November 25th, 2022 at 8:05 pm
Commented on: 221125

2.45 miles, scaled to 6 burpees to make sure each set was unbroken. In gradual recovery from major illness, great workout again, thanks @Crossfit

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Jim Rix
November 25th, 2022 at 6:59 pm
Commented on: 221125

Started with alternating shoulder press/bench press 7-5-7-5-7-5-7-5

SP at 35# DBs

BP 135-140-140-140(4)

Then 2.5 miles + ~150 yards on a track, using a running clock


An excellent workout after yesterday’s glutton-fest.


171123: 3.3 miles


A belated Happy Thanksgiving to my many virtual friends and box-mates in the global CF community.


60/5’8”/300# (that’s what I feel like!)

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Jonathan Elmore
November 25th, 2022 at 9:30 pm

Happy Thanksgiving! Jim

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Matt Lee
November 25th, 2022 at 6:56 pm
Commented on: 221125

4.26 km

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Steve Day
November 25th, 2022 at 5:59 pm
Commented on: 221125

4.04 miles on treadmill @ 1% incline


30:12 of running

4:48 for 6 rounds of burpees @ 5/10/15/20/25/30 min mark.

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Luis Oliveira
November 25th, 2022 at 5:59 pm
Commented on: 221125

On a Assault Fitness Air Runner


4200 m

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Lincoln Kerger
November 25th, 2022 at 5:29 pm
Commented on: 221125

Did Rocket from 221122, results there.


Heavy rain today and my dislike of treadmills + wanting to circle back to Rocket made it an easy choice. Still got crushed.

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Hank McKibban
November 25th, 2022 at 5:04 pm
Commented on: 221125

3.36 miles (continuous clock)

171202 - 3.62 miles (treadmill & continuous clock)

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Az Native
November 25th, 2022 at 4:58 pm
Commented on: 221125

3700m. Scaled down to 30 min, so 75 burpees total. Killed me after Thanksgiving decadence yesterday and sleepless night…

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Shane Azizi
November 25th, 2022 at 3:21 pm
Commented on: 221125

2.5 miles + 210 meters Rx

(edited)
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John Clarke
November 25th, 2022 at 3:21 pm
Commented on: 221125

3.3 miles


Shakeout pace after 8k race yesterday

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Jean Vieira
November 25th, 2022 at 3:19 pm
Commented on: 221125

An excellent french website about musculation : https://www.optifight.com/

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Jonathan Elmore
November 25th, 2022 at 3:05 pm
Commented on: 221125

3.55 miles


Then 2.18 miles in 23 min. Doing 10 burpees every 3 min. Couldn’t pass up on the 60 degrees and an occasional sprinkle.

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Jim Rix
November 25th, 2022 at 7:00 pm

That’s a lotta running, Jonathan! Well done.

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Charles Meyers
November 25th, 2022 at 2:17 pm
Commented on: 221125

Beginner Option:

Run for 25 minutes

Every 5 minutes, stop and perform 10burpees

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Pavel Lyubanskiy
November 25th, 2022 at 12:59 pm
Commented on: 221125

5.6 км

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Steven Thunander
November 25th, 2022 at 3:23 am
Commented on: 221125

Globo wod: If you are using a conventional treadmill use a slight incline. Sub is distance on row or assault runner, or total calories achieved on an assault or echo bike.

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Chris Sinagoga
November 25th, 2022 at 1:09 am
Commented on: 221125

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Something that can be done if travelling or not in your normal workout dwelling. Monostructural and monostrutural. Also challenging our technique by taking away some of a rhythm


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


ENDURANCE SCALE

5 rounds of:

Run 800 meters

15 burpees

Rest 3 minutes


STAMINA SCALE

For time:

50 burpees

Run 5k


STRENGTH SCALE

As is, sub 25 push-ups for 15 burpees


MY STUFF

Did a final test run of our Thanksgiving workout


GENERAL FEAR LEVEL: 7

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Charlie Jordan
March 1st, 2021 at 5:26 pm
Commented on: The Burpee

To step back or not to step back? That is the question...

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Chris Sinagoga
August 7th, 2021 at 12:39 am

Do you want to practice falling or not practice falling? There's your answer. Kicking the feet before the hands hit is practicing falling.

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Bengi Goecek
August 12th, 2019 at 6:52 am
Commented on: The Burpee

I've got a question regarding the phase from the plank - lowering the chest to the ground - back to plank. I imagine doing the strict pushup with the spine neutral and not moving is the safest method, however I see ALOT of people coaching the method of doing the burpee as a kind of "wave" from plank to the floor back to plank. Is the "wave" more stressful for the lower back and should coaches teach the safer method? Any evidence or experience? Because alot of people can't to a regular pushup. And confronted with the "strict pushup" burpee, they simply can't do it.

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Karl Eagleman
August 12th, 2019 at 5:27 pm

Hey Bengi, this post may help, specifically the check out the caption: https://www.instagram.com/p/Bx9wtFJgwqS/

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Michael Libbie
August 14th, 2019 at 12:16 pm

I noticed the same thing, Bengi. I have been coaching and CrossFitting for 10yrs and am unfamiliar with a burpee requiring a rigid body (as in a push-up), and this includes the Open. My guess is that one can improvise the ground portion based on their fitness. I do see folks who are very fit utilize a push-up and seem to have extraordinary efficiency with it, but I, personally, can’t. I have always performed and coached the burpee as 1) get chest and thighs on the ground 2) get back up to your feet 3) get some daylight under your feet. Furthermore, I prefer touching my fingers to a target in the burpee to ensure a reach to the sky during the jump.

Either way, variety is the name of the game, and there’s room for lots of burpee variations. Sometimes we even do “sprawls”, where the body doesn’t go to the ground at all as a burpee variant.

As for avoiding flexion/extension through the burpee for safety, as a general rule, it’s horseshit. Spinal flexion and extension in this manner is fine for a healthy spine.

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Chris Sinagoga
August 7th, 2021 at 12:41 am

If you keep your butt and belly squeezed, you're actually practicing a good skill by bowing and flexing. On the other hand, if you want to work on the strength part of it you would want to practice the rigid body position. Check out a video called Skill Transfer of the Burpee - it's with Carl Paoli and it's in the Journal and probably on YouTube also.

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Erik Dresner
August 9th, 2021 at 3:22 pm

I call that method of burpees “worming”. I don’t see a problem with it. Consider it a kipping burpee

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