From the moment I started Crossfit, one exercise has been a clear favourite – the Burpee. Sometimes something just feels so natural that your body just seems to fall effortlessly into its metronomic rhythm. And so it is for me with the burpee…
Adding 50 of these babies to any workout will make sure it’s a real crowd pleaser, and I for one like to use them as a great way to cool down. In fact, so committed am I to the potential life extending benefits of this exercise that I have decided to share some top tips.
One: as with any fast movement, make sure you don’t have anything loose flapping around. Personally I like to make sure my belly is well strapped in – went down too quickly once and winded myself really bad…
Two: this isn’t strictly in the book, but I find it a great way to get into the prone position is to drop to your knees first, then finish the move with some sort of grunt to make sure you release all/any air you have managed to get into your lungs. I find shouting “Bollocks” really works, but “Shit”, “Christ” or “Help” will probably do the job just as well.
Three: once in the prone position, take a few moments to admire the floor and the relative comfort it affords before you attempt to do battle with gravity and pull your legs in the general direction of your head. I find counting to 10 at this point helps to maintain an appropriate pace, or alternatively, wait for one of the instructors to shout at you in their usual encouraging way, telling you to keep going in case you had forgotten (?)
Four: As your legs finally get into something approaching a squat position, or what I fondly refer to as the ‘Froggy’, make sure you control any urge to let rip with your rear end (I think we all know what I am saying)
Five: The jump. Easy to go too high on this and waste time which isn’t going to get you on the leader board, so just high enough to get a piece of paper under your feet. If you haven’t got a piece of paper to hand, ask a friend to shout when you’re high enough, and then stop going up
Six: Finally, whilst you try to steady yourself for the next rep and take in some much needed oxygen, look down and admire the sweaty silhouette you will have left if you followed step three properly and ask you self this – is it getting smaller? No, then get your lazy arse down for another one and stop complaining!