Donald Trump Loves Burpees

Workout of the Week: Burpees!

Burpees!  You either hate them or love them!  I would have to say it depends on how often I have been doing them.  In this instance I haven’t done a burpee since Jan/Feb of this year!  Well…I have been avoiding them far too long and wanted to take a stab at a workout I wrote up awhile back when I was still coaching at NorCalSC.

Here are some simple definitions to understand before I go into the workout:

EMOM– Every minute on the minute.  This is a workout where you perform a fixed number of repetitions in a minute and rest the remainder of that minute.  I love these workouts because they can be used to work on specific movements at a fixed rest period (i.e. barbell cleans, snatches, etc.) or used as a HIIT workout (its all dependent on the movement).  For example:  5 Push Ups might be the movement and volume for each minute.  So…you have 1 minute to complete 5 push ups.  If you finish it in 10 seconds, you have 50 seconds to rest till you start the next minute.  And you do this for a fixed amount of time.  It could be 5 minutes (5 rounds) , 8 minutes (8 rounds) , 10 minutes (10 rounds), etc.

Burpee– Maybe you are new to this movement, but anyone who has been doing Crossfit, Spartan Racing, Bootcamp or working out in a Strength and Conditioning setting are very familiar.

  • You start standing tall with your feet close together and then bend over to place both hands on the ground in front of you.
  • Then you can either jump your feet or step your feet back behind you till you are at the top of a straight arm plank.
  • From here you control your body downwards by bending your elbows till your chest and thighs touch the ground.

  • Now from here you have a few options:  You can start by pushing your torso upwards, all while keeping your glutes and core engaged, and jumping your feet towards your hands (if you catch with your feet super wide or in the bottom of the squat…you got some mobility work to do.  No worries.  Your tight, which also means you’re cool.  I will be posting some mobility hacks weekly as well to work on these issues).  Or you can step your feet up towards your hands.  This is all dependent on skill level and strength. (I traditionally don’t recommend flopping on the ground like a fish or snaking, I like to avoid high risk of injury and I hope you do too)

  • Now that your feet are back to your hands you stand tall and end with a small jump (feet must leave the ground) and clap your hands over your head.
  • That’s 1 Burpee!

Don’t like text explanations?!  Boo hoo…Here is a video of me back in my hayday demonstrating a safe textbook Burpee:

Now…Like I said.  If you don’t have the skill and strength to execute the burpee in this fashion opt for stepping into a plank position and doing a controlled lower to the ground.  From here push your torso upwards (it’s ok to do a knee push up but make sure your glutes and core are activated, don’t snake!  That is bad for your body especially if you are doing high volume repetitions) and step your feet towards your hands.  This accommodates many levels of fitness and skill sets.

If you are still here…this is the workout:

10 min EMOM (10 Rounds):

  1. 10 Burpees or as many as you can get up to 10 in 30 seconds.  The goal here is to get your 10 done as quickly and efficiently as possible.
  2. Take 30 seconds of rest whether you hit 10, 9, 8, etc. (if you got 0 chances are the workout was over before it started…)
  3. Once the first minute is complete, you start the second minute…and so forth until you have completed 10 minutes (10 Rounds)
  4. If you got 10 each minute and don’t know how to do math, you completed 100 Burpees.  Your welcome.

Burpees

What’s next?  Do the workout and let me know how you do!  Post it on Instagram, Facebook, Twitter, etc. and see if you can get others to do it with you.  We are all on this fitness journey together, so…the more the merrier!  Make sure to tag @norcal__spartan and use #norcalspartan when you post your results.  I will be posting a workout each week and would love for you all to join in with me as I am trying to avoid the #dadbod before #babydean arrives!

 

P.S.  If you have any questions, post them in the comment section or send me a DM on my Instagram page.

NorCalSpartan is Back Baby!

NorCalSpartan

Well…let’s just start with saying, I’m Back Baby!  I took a long hiatus when I got injured, got a divorce, and so much other crazy shit!  Life has been very interesting for me these past few years, but honestly in the words of a close friend, My towers all needed to fall before I could move to the next phase of my life (More on that later but I think I’m moving in the right direction…).  I am not a big fan of making excuses! So…Now I’m back to a project I started years ago, my passion project.

I honestly do love writing and talking about a variety of topics as this is a skill I’m very good at.  I’m sure I could get plenty of testimonials from clients in the past to back this up if you need data.  But let’s just say you agree with me.

What am I a going to be talking about on here?  Well…for starters, things I am passionate about with no filter.  I am going to be “ME!”  Some people will like it, and others will not.  But hey…that’s just life.  And if you like the content, awesome!  Share it and let’s grow together.  If you hate it…well go find a blog somewhere else.  If you’re a troll…go watch Shrek…

Stay tuned for my first writing article coming this week…You will be glad you did!

 

 

Week 21 Workout

Week 21 Workout

Hello NorCalSpartan.  To be in line with the new Training Cycles at NorCal Strength and Conditioning, we have changed the “Accumulation” phase into a Strength phase to be in line with the Intermediate Programming.  Here is NorCal Spartan Week 21 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 21 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Over/Under Walls- 5 Jumping Pull Ups and 25 Ft Army Crawl
  2. Sled Pull/Push- 5 Pull Ups/10 Push Ups
  3. Rope Climb- 10 Hinge Rows or Bulgarian Rows

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Week 20 Workout

Hello NorCalSpartan.  To be in line with the new Training Cycles at NorCal Strength and Conditioning, we have changed the “Accumulation” phase into a Strength phase to be in line with the Intermediate Programming.  Here is NorCal Spartan Week 20 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Screen Shot 2016-06-22 at 1.36.12 PM

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Wall Climbs- 5 Jumping Pull Ups for each Wall Climb (so, 10 jumping pull ups each round)
  2. Bucket Brigade- Hug Heavy Plates to your Chest

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Week 19 Workout

Hello NorCalSpartan.  To be in line with the new Training Cycles at NorCal Strength and Conditioning, we have changed the “Accumulation” phase into a Strength phase to be in line with the Intermediate Programming.  Here is NorCal Spartan Week 19 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 19 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Wall Climbs- 5 Jumping Pull Ups for each Wall Climb (so, 10 jumping pull ups each round)
  2. Tire Drag- 100m of Walking Lunges
  3. Tire Flips – 1 Deadlift per Tire Flip rep, Men = Bodyweight Female = 1/2 Bodyweight

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.