Burpee Suicides…need I say more?
October 5, 2011
October 9, 2011

A man travels the world in search of what he needs and returns home to find it.” George Moore

As much fun as it is to travel and see family, I must admit that coming home to my other family, the CFDC family, is always warmly welcome.

Now, to the really important stuff: Thursday night’s class. The emphasis was on generating force through explosive hip extension, and we began by readying our collective CNS via an CFDC favorite: the seated box jump.

Skill 1:
2 x 2 seated box jumps

Skill 2:
2 x 2 seated box jumps +1 depth jump

Done where the athlete performs one regular seated box jump, steps down, performs another box jump and then, instead of stepping down, completes a depth jump off the opposite side of the box.

Skill 3:
5 x 1 seated box jump +1 depth jump +3 broad jumps for distance

As above, except immediately upon landing after the depth jump, the athlete completes 3 unbroken broad jumps. This is to help drive home the need to absorb upon landing and using the tension gained from deceleration as a recoil for the following broad jump.

All this was excellent preparation for the following strength session.

Heavy Thruster 3, 3, 2, 2, 1, 1

The goal was to work up to a max attempt thruster. Some great efforts resulting in some great numbers. However, it’s worth repeating this key reminder: each thruster, whether a single effort for max weight or multi-rep effort, must be controlled. The descent can be fast, but it must be controlled, rather than a collapse. Without the necessary tension and control, you will have to expend excess energy on pushing the knees back out, re-straightening the torso, driving the elbows back up – precious energy that is needed to explode the bar off your chest and drive the weight overhead.

Core Work

Class began with a review of the Hollow Position Progression, courtesy of Gymnastics WOD. And of course, review is best served when followed by application, so class set to the task of completing 5 x 20” On & 40” Off of static hollow-position holds.

Great work everyone – it was nice to have such a sizable 7pm Thursday class. See you all on Sunday.



  1. Ethan says:

    I liked this workout, as I like most of the workouts where heavy barbells are involved. It felt great to get 225 up on the max thruster, although I almost took my rear-end off when I dropped it at the top. See everyone on Sunday.

  2. Julia says:

    Welcome back Chris!! and welcome Robin! Steph, now we just need you back!

  3. Tom Brose says:

    Welcome back Blourpees!

  4. edgy reggie says:

    I liked this workout too. I feel more confident with using taller boxes for the seated box jumps, and I was using better form on the later rounds on my broad jumps.

    I worked with Julia (aka “Ms Giggles”) on the thrusters; both of us were able to work up to 140 pounds. I probably could have used more weight; but (a) it was getting harder to find additional bumper (and change) plates on the court, and (b) I did some Olympic lifting on the previous night so I erred on the side of being conservative.

    Also, I really enjoy working out with Julia. 🙂

    “Not too bad for an old man.” – CFDC’s own ODB