Burpees but how!

BURPEES everyones favourite punishment! If they come in late for class, kick the chalk bucket or break equipment, who ever knew being bad could be so good. Good for preparation that is.

And that's exactly what we were given for our first Crossfit Games 2012 WOD. In 7 minutes competitors have to do as many rounds as possible, with a six inch jump at the top of each one.

Today we'll go through the movement standards, tips and best results at the time of this post - which I'll let you know now, it's less than I imagined, an indication of the epic task at hand.

As predicted it is an achievable workout with minimal equipment needed just get to the floor, hit it with your chest and hips then jump up to a mark 6 inches higher then the top of your outstretched hand.

But how? Okay here's my tips for getting through it.

Tips

• Focus - this will make the all the difference between getting to the end and knowing you've pushed to your max or getting back to Monday and doing it twice.

• Check the top scores set a goal for yourself (see below).

• Beware of the swinging ring (that sounds wrong), as really do you want to jump up and miss the mark because it's flying all over the shop.

• Get a good play list, slow tempo in the second part of the WOD will either slow you down or just be annoying. Something fast, loud and heavy is my suggestion.

• Break it down, once you have your goal break it into achievable chunks, 20, 10, 15 or just like you would in benchmark WOD Karen.

• Put your feet out wide and have them fully grounded before you jump otherwise you'll burn out your calf muscles.

• Drop quick, don't waste time on the downward movement.

As it stands 9.5 hours after the WOD was released the top scores are

Men - 140 burpees

Women - 128 burpees

Masters Men 45-49 - 90 burpees

Masters Women 45-49- 73 burpees

Masters Men 55-59 - 96 burpees

Masters Women 60 - 46 burpees

I have a feeling they're going to get higher so aim high, aim high.

My plan

Okay 7 minutes I'd be more than happy with 100 burpees, overly happy. That's about 15 each minute. One every 4 seconds. Sounds okay. I'll be stepping it out too, I don't want to wear out.

Recall

Remember a couple of days ago when I guessed burpee boxjumps and chest to overhead 10 minute AMRAP. I feel it was pretty close considering how many movements there are in the world. Check in again early next week for the next prediction from the crystal ball also known as a kettle bell.

Also I'll be doing this WOD on Saturday at Crossfit Northside. Wish me luck :D and come back to see how I do.