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.

burpeehighpull

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!!

BCCF-CREST

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-

Stay Hungry

In a world full of Goliath’s, us David’s need to stay hungry to keep up!  As a smaller guy, I need to try twice as hard (if not more) just to keep up with some of the more genetically gifted individuals out there (the Goliath’s).  That is why it is so damn important for me to never settle, never be content and ALWAYS push my limits to achieve something more.

"..pfft, you ain't so bad."

“..pfft, you ain’t so bad.”

Let’s put this in a different perspective, one I happen to thoroughly enjoy: hockey.  Now the Penguins are my team and with all of their incredible firepower, they should have blown out the Islanders in four games in the first round of the playoffs.  But what to my wandering eyes should appear, but an entire team embodying the spirit of David and forcing a game 6.  The Penguins just coasted, thinking they had this thing in the bag, much like a lot of guys I know.  They didn’t give it their all, they didn’t take it seriously, and guess what, they were almost made fools of!  The Islanders were hungry, and they showed it.  Ultimately, however, the Penguins kicked it into gear and took care of business (thankfully!) but this just goes to show the other side of the coin which is my next area of concern: defeat in victory.

maybe next time you take it a little more serious, eh?

maybe next time you take it a little more serious, eh?

There is an incredible quote in The Dark Knight Rises where Bane says to Batman as he’s kicking the crap out of him, “Victory has defeated you! Perhaps this is a common quote but for me, it was the first time I had ever heard it and it struck a chord.  This phrase perfectly described the phenomenon I have been seeing for years from the “Goliath’s.”  They are so comfy atop their pedestal that they no longer work hard; there’s no drive, no hunger!  They are content being on top and think that that is just how it was always be.  Well, let me tell you my friend, you’d better have a short lease you can get out of up there because myself, and the other David’s out there ARE hungry and we are coming for your spot!

Hard to be hungry without a head...

Hard to be hungry without a head…

So the moral of the story is: no matter who you are, how much you can lift, how fast your Fran time is, there will ALWAYS be someone trying to take your spot.  As soon as you become content it is all over.  Strive for your best, yearn for more, and you will ultimately achieve greatness.

-Weakness into Strength-

13 Days out: Battle in the Burn Prep!

Hey guys! Sorry about my absence for so long, just officially graduated from SUNY Cortland with my bachelors in Fitness Development so I’ve been pretty busy to say the least.  A quick update is in order:

First: Set a new Front Squat PR! Up to 275lbs now, pretty happy about that.  Still chasing 300, but with consistency comes results; just gotta stay at it.  Next, I’ve increased my clean from 245lbs to 255lbs.  There’s video below if you’d like to check it out.  Attempted 265 a few times because I was feeling strong.  I was able to get it decently high, got under it just fine, but I jumped backwards and landed on my toes so I had no choice but to drop the bar in front of me.  By that point I was pretty spend and only getting sloppier, so I chose to shut it down for the day.

In addition to those new PR’s, I also set a new power snatch PR at 180lbs.  It’s not pretty at all, but at least it’s a jumping off point.  I know I can do it now so it’s just time to clean it up.

Lastly, I have been signed up for a CrossFit competition held by my good friend and all around awesome dude, Jamie Swagler at Burn City CrossFit.  The competition is called “Battle in the Burn” and Jamie actually had me design the logo as well.  It will be an outdoor event in an open field so chances are good there will be a decent amount of running/sprints, bodyweight exercises, light barbell work, and (according to the hints) a tabata!  If you are interested in competing, please visit: Battle in the Burn.

So today, I wasn’t able to proceed with the program I put together to train for this, so I did an impromptu outdoor workout with my 15lb dumbbells and my 25lb sandbag.  Not a lot of weight but you can sure put together a lot of suck when there’s also stairs, hills, and a big open area!  That and I’ve been pampered with indoor, air conditioned training areas.  Training outside in the hot, muggy environment just made everything that much worse.

WOD A)

  1. 5 burpee-high pull w/25lb sandbag (SB)
  2. 15yd sprint
  3. 5 clean and press w/ 15lb dumbbells (DB)
  4. 15yd sprint
  5. 15yd hill sprint
  6. 45yd sprint back to starting postion
  7. Repeat x3

WOD B)

  1. 21-15-9 of Deadlift and Hang Clean w/SB

WOD C)

  1. 30yd SB Right shoulder carry
  2. 30yd sprint
  3. 30yd DB lunges (these were just the worst!)
  4. Repeat x2

WOD D)

  1. 25-20-15-10-5 of DB Floor Press w/elevated feet and DB Chest Fly.  DB’s do not leave the hand until full completion of a round.

WOD E)

  1. 20 minute AMLAP (As Many Laps As Possible) of:
  2. 45yd run (up the stairs at the end)
  3. 10 Pushups (at top of stairs)
  4. 45yd run (across to other set of stairs then down the stairs)
  5. 5 Pull-ups on the side of the wall
  6. 45yd run
  7. 10 Military Press w/DB
  8. 45yd run
  9. 10 Bent over rows w/SB

The Quad Part 1 The Quad Part 2

WOOF!  Rough day but I love it.  This is what it is all about, see you all June 2nd at the Battle!!

Here’s the videos I promised earlier:

Stay Strong!