New Open Standards 2018 - Burpees

                   

New standards for Burpees in 2018.

The rules of the Burpee have now been fixed.

For the burpee, athletes will no longer be allowed to step down or step up.

Instead, athletes must leave the floor with both feet and “kick out” to get into the bottom position. 

From there, both feet must be kicked back up at the same time.

The change is in response to the community moving to the step back, step up pattern on burpees. 

Athletes who choose to step back or up, will be considered “scaled”.

You can no longer step up or step down during the burpee, you HAVE TO JUMP.

Most people would start stepping when they get fatigued and some use the step as a pacing guide, either way, it’s no longer considered an “RX” movement.

You will get a NO REP and will have to start that burpee over again.

During the burpees, you must jump with both feet back, chest and thighs touch the floor, then jump with both feet back to your hands and stand up.

When doing Burpee jump overs, you have to jump over the Barbell/Dumbbell, so step up or back to get your feet next to the dumbbell and jump laterally over the dumbbell. That’s one rep.

In the 18.0 in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time.

You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.

If you don´t jump, just step backwards, then it will be judged as a scaled version. Of course as always your chest has to touch the floor when you go down.

You must then raise yourself to a standing position before you jump over the dumbbell. Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.

So let's hope that CrossFit Open WOD 12.1 (AMRAP of 7 mins of Burpees) does not show its ugly face!.

Good luck in 18.2, whatever it will be.

CrossFit Games Open 2018 Predictions

                     

What's the CrossFit Open about?

The Open is about your ENGINE.

You know that only the Open can take you to the darkest of places.

Have you been training the following systems?

Aerobic Threshold:

Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.

Lactate Threshold:

 Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.

VO2 Max:

 Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.

Speed Endurance:

 Very low volume workouts with interval distances less than 60sec. Extremely high intensities. Used to recruit fast twitch fibres and force them to develop endurance. Full recovery between reps and/or sets.

Strength Endurance:

 Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibres.

The Open is about BURPEES.

The burpee has been around since 1939, when Royal H. Burpee invented the bodyweight movement as a quick, simple way of administering fitness tests and included it in his thesis for a doctorate in applied physiology from Columbia University. Over the last 75 years, the burpee has evolved from its original incarnation—a four-count movement to be performed four times in a row in order to evaluate fitness—to its current version: a six-count movement that includes three jumps, a couple squats, a push-up, and a not insignificant amount of torment.

1. Don't rest. Pace. If you stop [in the middle of your reps], it only takes longer to get going again. Most people need to stop because they’re going too fast, but the best thing you can do if you’re doing a lot of repetitions is to go "slow" and steady: Pick a pace you can maintain for however many burpees you need to do, and don't stop. So if you only have to do five to 10 burpees, you can go a little faster. But if you’re doing 50 burpees, go slower so you can maintain a consistent pace.

2. Feet go before hands. If you want to take a second off of your burpee, shoot your legs back before your hands hit the ground. When most of us first learn a burpee, we usually learn that our hands should hit the ground before we jump our feet back. But once you understand that basic movement, you can shoot your feet back before your hands land on the ground.

3. Turn on robot mode. When you have a lot of burpees to do...stop thinking about how man burpees you have to do. Just go into robot mode. Approach each small movement one at a time: "drop to the floor," "feet back," "jump up," etc., and repeat. Just slip into auto-pilot and keep counting. Thinking ahead too much gets you freaked out about how many you have left to do. Just keep moving and focusing on one movement at a time.

4. Breathe! As much as you can, try to get into a rhythm with your breathing. Experiment with what works for you, recognizing that as you get more out of breath your rhythm will change slightly. But always try to keep your breathing as steady as possible.

5. Avoid common faults. Many people fall prey to two faults. The first is arching the back to come out of the burpee, as if they were doing an upward dog pose. This can lead to an aching lower back. The second fault is losing range of motion. The chest should touch the floor, not just the belly button or pelvis. The hips need to open up all the way at the top when you jump. Try looking straight ahead as you stand up and jump— this can help you to remember to open your hips.

Take it from CrossFit coach Erica Giovinazzo, who does plenty of burpees and programs them for her athletes.

The Open is about Dumbbell Thrusters

At some point in an athlete’s or trainees fitness there will come a time when the barbell will not be available and/or injury to the shoulder and wrist may make the barbell variation unbearable.

The dumbbells will allow for a wide array of wrist angle and overhead positionings that can be altered to best “fit” the athlete. For this same reason, increased joint stabilization can occur in varying positions to maximize joint capsule and movement Integrity as well.

Whatever the Open is about, it's about our community having fun!

Video: https://www.youtube.com/channel/UCQHhd5lxVEkGidVXXegTisw

Are Burpees the best exercise for the Military?

                         

You haven't done a genuine high intensity workout until you've tried a burpees exercise routine. Yea, the name is kind of odd, but the results after a set of these are usually astounding. The burpee is one of those exercises that you'll find commonly used in prisons since they're intense and don't require any equipment. Just your own body weight should do the trick.

What The Heck Is A Burpee?

For a physical exercise that's so incredibly draining, it sure does have a strange name. But don't kid yourself. These things will give you a serious workout regardless of your fitness level.

A burpee is a full-body exercise designed to give the participant a cardiovascular and strength-training workout simultaneously and is a combination of a full body squat, push-up, and vertical jump. This is often called the "ultimate exercise" because of how many muscles are used in the process, however not many people have actually heard of it.

I have a theory as to why this is. The reason you may not have heard about a burpee workout is probably because it doesn't cost a dime to you! Since nobody's getting rich off of it, nobody wants to talk about it, but this is definitely one of the unsung heroes of exercise that you might want to give a try.

A burpee is performed in 5 steps:

1. Drop down to a squat with your hands on the floor.

2. Kick both feet out behind so you're in a push-up position.

3. Do a push-up.

4. Bring your feet back under you in squat position with hands on the floor.

5. Jump into the air while clapping your hands over your head.

Burpee Exercise Benefits

The main benefit of a burpees exercise routine is the ability to combine your aerobic and strength workout into one exercise without the aid of any sort of equipment. Since it's partly a cardio workout you'll be helping your heart, improving your bodily oxygen flow, and feeling more energetic during the day. You'll actually be getting a more intense cardio benefit in 15 minutes of burpees than you would in 30 minutes of jogging.

Burpees are also a resistance training workout that causes continuous muscle contractions that will improve muscle strength and endurance. You'll even hear people complaining that their abs feel sore after working out. So, it's good core workout too!

Because of its original movement combinations it's known as one of the best exercises to lose body fat, gain muscle, and look more lean in the least amount of time. Not even having the lowest calorie alcohol on the weekends can do that. You'll find similar full-body, calorie-burning exercises in Turbulence Training and Visual Impact Training.

You Can Vary It Up For Lower And Higher Intensity

Don't feel like you have to take this exercise as it's presented because it's easy to make minor alterations that'll fit your current athletic ability. For instance, if the common burpee as I've described appears too difficult, why not eliminate the push-up? If that's even too difficult, you can simply stand up erect instead of jumping vertically at the end of each repetition.

Oppositely, if things appear a little too easy for you, there are adjustments you can make to amp up the difficulty. One thing you can do to increase training difficulty in any exercise, not just burpees, is to put on a weight vest while doing your sets. You could also hold a light medicine ball or dumbbells, and believe me, you'll want the weight to be light.

Burpees Exercise Workouts Are Bound To Make You Sweat

A typical burpee routine consists of as many repetitions as you can complete within 30-60 seconds. As you continue to build endurance and strength, you should notice your repetitions increase in that time frame.

It's actually very puzzling as to why this exercise is hardly ever mentioned in weight rooms or in training videos when the burpees exercise benefits are so numerous. Like I've said, I think it's because exercise product creators can't find a way to make money on something that's effective and free so they keep it under wraps.

If you like to exercise and you want a strong combination of cardio and strength training that'll start tricking your metabolism and melting away calories, burpees are great. Just don't forget to stay adequately hydrated since you'll be sweating like a maniac.

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