WOD 28 Jan: Burpee prep, Grace and some muscle-up drills

28 Jan

So it all begins with some Crossfit London burpee philosophy:

Whats in a burpee? Surely a burpee, by any other name, would still be as sweet (thanks to Juliet for the inspiration for this line…shame about the dying thing)

Because it has a (heels down) squat,

We actually came up with some interesting names for this position: Angry Gorilla or Happy Alsatian. But whatever the name, and whatever coaching points used,  top marks go to Carolyn, Sophia, Kirsty and Kate for some beautiful lumber curves and proud chests. And to be truthful, a few “cough-cough’s” go to some of the boys, who need to be watching less mobility videos and focusing more on enforcing proper squat form. We had a few people deciding to book a place on the forthcoming mobility workshop.

Then it’s a simple jump back into the perfect plank.

Then a perfect push up (everything to then floor), a jump back to a squat position, then a hip-extending drive into the air with a shoulder mobilizing clap above the head.

A burpee is one thing! It’s the opportunity to express perfect movement, co-ordination and mobility, time and time again.

On to “Team Grace”: 60 clean and jerks (30 each). Some great efforts: the Superman award goes to Tom Henry, who was recently promoted to the Crossfit London Coaching team. More of him later!.

Sophia, Kate, Carolyn and Kirsty all cleaned and jerked beautifully. A mention in dispatches has to be made of Cian and Matt, while Efe and Alex threw the bar around as if it was a rag doll (a 60kg rag doll of course).


After that is was muscle-up drills with box push ups, the muscle-up push ups, armchair muscle-ups and Frenchies: then some full muscle-ups by Simon, Efe, Alex, Tom and Ruarie.


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