Floppies

Here' a little continuation of CrossFit OneWorld's post on burpee technique getting shot to hell over the years. What used to be one of the single best bodyweight movements out there for generating fitness capacity has been slowly corrupted into some sort of bastardized up-and-down (aptly titled a "Floppy" by Freddy C. over at One World).

I'm probably the most guilty of the Floppy's here at WiscFit. After seeing a bunch of filmed WOD's displaying our technique, I have decided that I will not cheat myself out of the full benefit of the movements. From now on, I will not Floppy. And I hope that everyone else follows suit, whether it be on squat depth, fully locking out overhead, standing all the way up on top of a box jump, or getting that chin all the way over the bar on a pull-up.

Technique is important in any and every movement we could possibly perform during a WOD, whether its a burpee or a snatch or a box jump. Proper technique is a safeguard against injury. Your much more likely to hurt yourself with a rounded back (improper technique) on a deadlift versus having your back set in a solid, flat position (proper technique).

Proper technique builds increased fitness capacity. Sure, you can drop to the deck, do your Floppy, and jump back up and clap. You'll get your heart beating fast, and you'll get damn tired. You'll get both of those effects, plus added strength and capacity when you drop into a squat, kick your legs back, perform a strict chest-to-deck push-up, jump back into a squat (ideally landing on flat feet), and jumping and clapping to a 6" target overhead (i.e. a Burpee).

Proper technique is efficient; it lets you do more work in less time. If you need to get the bar from the ground to overhead, sure you could reverse curl the bar, and then strict press it up overhead. Or, you could let technique help you do the most work in the most efficient way possible (in this case, a power clean followed by a push jerk).

***Just a few disclaimers...

1) My sincerest apologies to Lauren and Tori for letting them be the demo girls for the burpee pictures above. Their technique on the burpees was just too good not to show the world... Also, I didn't have any other pictures on file of burpees in action. Please take solace in the facts that everyone will have embarrassing pictures of them put up on here at one point or another, and that there is no cool way to do a burpee...

2) Besides the self-shout out, I am in no way pointing out anyone in particular for "cheating" on the movements. This is nothing more than a general reminder that Technique = Good.

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Because both of today's WOD's were shorter, they're easier to edit and upload to YouTube. I should be editing and posting tonight's WOD video within the next few days. I'll link to it on here once the final cut gets put up on youtube.

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WOD 101018 Monday

Location: The Shell, 9pm

Warm-up

S/S: Double-under skill work (if you've got double-unders, complete 3 attempts at a max set of DU's, then work on reverse double-unders).

WOD: Double WOD Day

Complete 3 rounds for time of:

-15 Hang Power Cleans

-15 Burpees

***REST 5 MINUTES*** Then...

"Annie". Complete 50/40/30/20/10 rep rounds for time of:

-Double-unders

-Abmat Sit-ups (anchored or unanchored)

Finish: MobilityWod of your choosing.

WOD Results

WOD #1

Matt- 5:47 (135#)

Donny-6:20 (111#)

Matthias- 15:15 (Rd 1- 95#, Rd 2, 3- 75#)

Annie

Donny- 7:26

Matt- 7:27

Matthias- 10:25 (3:1 singles to doubles)