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« New Graduate: Jacob the Quickest Gun in the West | Main | One Year Anniversary: The Shepherd »

Recap and Coach's Corner with the Martins: Sunday Group

Last Sunday, the group got to test out two of Brand X's teen class workouts, including some new movement standards. Chris filmed the workout and interviewed some people to see how it went. Here are the results: 

The cool thing about trying these new standards is that, even though they were not something you were used to, you were quickly able to adapt and perform to those standards. We showed the workout footage to the Martins, and there response was:

"Wow. That's good movement."

"Typically when we first look at a video like this, we look for 'gross' errors. Things like rounded backs, ankles collapsing... We didn't see any." 

For those of you who aren't very familiar with the Martins, they're basically seen as the standard in CrossFit for having the best movers at their affiliate. To have them say that about you guys really means a lot. It also means that our methods, although they are clearly different from Brand X, help us achieve the same end goal, which is near-perfect movement.

At the end of the day, there is always something to improve upon for any athlete. The Brand X method's key to success is to work individually with each athlete throughout the session to find one thing to work on. In the video, they noticed that Erika tended to take just a little too long to get her rack position where it needed to be in pose 3 (the receiving position), for example.

We also noticed that the new burpee standard posed some difficulty for everyone. Katie commented that she couldn't tell if her back was flat. Over the next few weeks, we'll be focusing on bracing during the burpee. Look for more strict burpee practice in the warmup as we attempt to clean up the movement before the summer.

Who's ready for more burpees??

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Reader Comments (7)

Wow jacob looks really handsome.

I love the strict pull-ups, 5 second squat, and the pause on the clean.

BTW if Jacob were a sesame street character he would be a shuffleupagus the way he ran that shuttle.

May 1, 2015 | Unregistered Commenterbrian t

Cool video. I watched without sound (at work) so I'm not sure if this was covered or not, but I'm curious about the "why" behind the pauses on the squats and power cleans?
I'm also completely jealous that the young girls can power clean more than me. But, I feel burpee validated since I use squat stance as my modification

May 1, 2015 | Unregistered CommenterWendy (from BMW)

i'm trying to understand if there's a difference between a flat back burpee and a strict one, I assume I'll know soon enough though...

May 1, 2015 | Unregistered CommenterMr. Carey

1st of, thank you to my fan. I will take compliments wherever I can get them.

And Brian, I don't think my body actually knows how to run.

May 1, 2015 | Unregistered CommenterJacob

Wendy, the audio would not have made a difference. They paused because it was the standard of the workout from CrossFit Brand X. The reason they did it was to reinforce the position of emphasis. It also gives the athlete a chance to correct themselves if they are in a bad position.

Mr.Carey, a strict burpee refers to one with a strict push-up instead of dropping down and bowing. We have done those before (although they were more common before Carl came in and showed is the "skill" burpee). The flat back burpeeis something I never thought of before but was an additional standard to the strict burpee. When your feet pop up, you are supposed to keep your back flat.

A side-note, the first burpee standard Brian and I followed in CrossFit was you were supposed to land in a full squat. It sucked significantly worse.

May 1, 2015 | Unregistered CommenterChris Sinagoga

And it obviously makes me happy that the Martins approved.

May 1, 2015 | Registered CommenterChris Sinagoga

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