Blog Archives

Burpee High Pull

Hey guys! Quick one for you today.  Here is another installment in my FusionFit series I did for Mong Phu during my time as the intern strength and conditioning coach over at Fusion Mixed Martial Arts.  This one is explaining the Burpee High Pull.

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For anyone who has performed a burpee before, you already know they have a high metabolic demand…aka they suck!  Sure 5 or 10 isn’t the end of the world, but 5 or 10 followed immediately by another exercise then back to the burpees?  Now you have a recipe for sweat and progress.  But what about the elite athlete who has trained their body to scoff at the simple burpee?  This is where things get fun for someone like me.

There are a plethora of innovative ways to increase the difficulty of the burpee such as a burpee pull-up, burpee broad jump, etc etc.  The list could go on and on.  One of my personal favorite iterations of the burpee is the burpee high pull.  You begin with a standard burpee but with a sand bag (or dumbbells) in your hands.  Drop down just like normal, but on the up phase, instead of just getting to the standing phase and dropping back down, you deadlift the sandbag off the floor and pull it vertical to about chest/chin level depending on your ROM restrictions.  Now even this has a couple different ways to perform the same movement. With a lighter weight, you can use all arms/shoulders the perform the high pull, or you could use a heavier bag and utilize violent hip extension to thrust the bag up to the high pull postion much like the olympic lifts.  Your choice really just depends on what your training goal is.

These are a great way to add yet another stimulus to your already demanding burpee.  I wouldn’t recommend these for a beginner or novice client, but once they are ready, it’s a great tool to use to rev that heart rate up.

Have fun!

-Weakness into Strength-

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Overdue Update!

It’s about time for an overdue update.  This past weekend I ventured down to Long Island with my beautiful fiance for her nephew’s birthday.  He didn’t know we were coming so it was quite the awesome surprise.  Unfortunately for me, I knew my lumbar support in my car was broke so I was leery about a 5 hour drive considering I was still sore from deadlifts a few days prior.  But much to my surprise, by utilizing Kelly Starrett’s bracing techniques the whole way, I was able to stave off any low back pain!  I was amazed.  Typically for me, a few hours in the car equals low back pain like crazy but this time I took a proactive approach and made sure not to let it ruin my trip.

Now my fiance is 100% Portuguese and her entire family knows how to eat, and eat we did!  Unfortunately, they know how to bake as well…so the desserts were a’plenty!  Needless to say, my healthy eating habits took a momentary backseat to the fun festivities.

After a 5 hour drive on Monday, we arrived back home after consuming nothing but coffee and McDonalds.   Obviously it was Memorial Day so a “Murph” Workout was in order.  Murph is a CrossFit workout that entails:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

After fueling my body with nothing but crap and a five hour drive, the last thing I should have done was change and go workout.  Almost immediately I got cold, shaky, and dizzy.  I felt atrocious.  It was an awful workout.  It wasn’t until I got back home and chugged some V8 that I finally got some color back to my face and felt better.

Alas, today is a new day however, and it is back to the regular grind again!  After an 11 hours of sleep last night, a good healthy breakfast this morning, and a little foam rolling/lacrosse ball smash and flossing, I feel ready to get back to my program to prepare for Sunday at Battle in the Burn hosted by Burn City CrossFit!!

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All the hints for the WODs have been released and it looks a little something like this:

1. Tabata Something

2. Barbell Complex + Run

3. BYOJR (Bring your own jump rope)

It’s about time to get it!

-Weakness into Strength-

11 Days out: Training Hard

Hey guys, so after forcing myself to curmudgeonly get out of bed this morning, I realized just how unbelievably sore I was!  Simple things like: sitting up, breathing, thinking; they all hurt! Unfortunately, today was not a scheduled rest day.  So rest I did not.  Instead, I combated my insufferable wuss-itude with a frienemy of mine: the lacrosse ball.  I smashed and flossed with that sucker and felt like a new man after.  I can not even begin to describe the multitude of benefits athletes, gym-goers, humans in general can receive from some good ole’ recovery/preventative maintenance work in their down time.  I went from barely being able to walk to this:

That’s just a little look inside my training for the upcoming Battle in the Burn hosted by Burn City CrossFit.  If you haven’t checked them out yet… you know what, just do it.  Anyways, here’s what my workout ended up looking like today:

Deadlift 5×5: 300 /305 /325 / 350 / 350 (x3)

Bench 3×15: 135 / 135 (x13) / 135 (9) + 95 (x12)

Good Mornings 3×15: 95 / 95 / (zercher styler) 95

Shoulder Bar Complex x3 @ 45 lbs:  5 Military Press, 8 Push Press, 10 Push Jerks

WOD: Tabata: Jump Rope / Mountain Climbers / Bike / Rower

Really focused on my hip hinge movements and my pressing movements considering yesterday was heavy on knee dominant movements and pulling.  Both workouts seem to compliment each other very well.  I won’t say that these are perfect in the least as  there are several components I am still lacking but in preparation for this competition, I have opted to stick to main lifts and things that I think will benefit me the most at the competition.  Finishing with the tabata sucked though….those are never fun.  Don’t let people fool you, they’re rough…but so worth it!

Take care everyone!! -Colin

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-Weakness into Strength-