Check out the video on how to do a Burpee!
Crossfit Santa Cruz started a 100 day Burpee challenge. We followed this challenge last year around this time. It is a great challenge to take part in over the Christmas holiday to keep you active. The Challenge for you is to complete this! Last year we had 60 people sign up and only 3 completed. There will be a prize for those that complete 🙂 One of our athletes had an idea to get everyone to chip in $10 for the challenge and to do a cash draw at the end for those of you that are still going! How does that sound??? Give you a little incentive to follow through with it!
Beginning Tuesday December 1st, we are going to start doing one burpee a day until we get to 100 burpees on the 100th day!
The Rules:
1. Use Burgener’s burpee standards for form (see examples below)
2. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day
3. If for some reason you miss a day, you have to make up all the missed burpees the following day
4. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s burpees on your first day
5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to
5. Have fun doing burpees and getting stronger doing it!
Burpee Challenge Form Standards:
One
Start with hands on the ground in front of your feet. Keep your back straight.
Two
Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.
Three
Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. While throwing your body on the ground and therefore touching both chest and thighs to the ground is acceptable by some standards, we feel that more is to be gained from doing a strict push-up in this Challenge.
Four
Push up into the top of the push-up position again.
Five
Jump your feet up to your hands into your starting position.
Six
Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.
If you want to participate please post to the comments or email us at admin@crossfitzone.ca
YEAH BURPEES!
Today’s Workout:
Buy In – Squat snatch practice
WOD – “Bars Overhead”
Elite: 5 rounds for time of:
- 5 thrusters (95/135)
- 5 squat snatches (95/135)
Zone 5: scale thrusters and snatches to 75/115
Zone 4: scale thrusters and snatches to 65/95
Zone 3: scale thrusters and snatches to 55/75
Zone 2: scale thrusters and snatches to 35/55
Zone 1: scale thrusters and snatches as needed
Cash Out – 50 pullups and 50 pushups for time (assist as needed) – Zones 1 +2 20/20