Burpees!

When you have a room full of people who are about to be introduced to the word "Burpee!", it's wise to make them really tired really fast so that the word 'mutiny' never has a chance to properly gel. I kept my eyes out for potential ring leaders and I broke them first - sorry, Wendy. Clearly you know you're dangerous - sharp mind, iron will but weak wrists.


W/O1
5 Burpees
5 Sit-ups
10 Rounds (Austen, Sara - that's 10/10/10 - love ya'!)

W/O2
50 Feet of Walking lunges
20 Mountain Climbers
20 Squats
15 Burpees
15 Push-ups
2-3 Rounds

W/O3
15 Mountain Climbers
15 Squat Jumps
30 Sit-ups
3 Rounds

W/O4
25 Burpees
2 Minute Run/Jog
2-4 Rounds

For Inspiration:
The Burpee Prison Workout
CrossFit Burpees Race - scroll down to the video link underneath the photo

Launch!

061907

Thanks Damon, Sara and Ann for the 10a play date. I'm not sure the pain in Damon's arches are a fond "I was there when . . . ." reflection of yesterday's first class, but it gets better. I think. Jumping rope is always a bugger on the fascia - hang tough, ice as necessary.

W/O1
1 Minute Jump Rope
25 Squats
3 Rounds

Sara, replace the 1 minute with 15 Double Unders and do 5 rounds

W/O2
5 Push-ups
5 Sit-ups
10 Rounds

Sara, do 10/10 for 10

W/O3
Jog approximately .25 miles or 2 minutes*
15 Squats
15 Push-ups
4 Rounds

Sara, replace the jog with a 50 yard dash and turn the squats into jump squats

W/O4
1 Squat
1 Push-up
1 Sit-up
2 Squats
2 Push-ups
2 Sit-ups
3 Squats
3 Push-ups
3 Sit-ups
Continue until you get to 5 and then go back down to 1

Sara, go from 5 to 10/10 to 5 and turn the squats to burpees

Thank you, Sara, for being a warrior queen and rallying troops. Any day now, we'll be ready to march on London. Until then, don't be heroes. Do what you can, skip what you can't and don't be afraid to wuss out. And feel free to whine to one another though e-mails to me should be nothing but praise and adoration.