Chris Sinagoga | Thursday, December 1, 2016 at 8:08PM I'm not gonna lie, I like inverted burpees. I mean, I don't personally like to do them and they sucked in the workout, but I really like the affect they have and the things they challenge.
There are three main positions we go through in the inverted burpee: handstand, hollow body position, and, depending on which way you are getting up, either a squat or lunge. Separated, those three movements are pretty simple to perform but when we connect them, this is when skill comes in.
Most people define athleticism as being your ability to pick up new skills. Now only is this a relatively new skill (we did inverted burpees once earlier this year) but it's being able to smoothly connect three micro skills. Fluid transitions between the three, and also from complete rep to complete rep require athleticism. It was fun to watch and see how a lot of you got better as the workout progressed.
The actual workout today called for L-pull-ups. Since very few people in the gym can do them, let alone 50 of them, we had to modify. Here's was my thinking.
The workout didn't call for regular strict pull-ups, it called for L-pull-ups; which meant the CrossFit gods were looking for an extra midline challenge while pulling (and to also mimic the Toes to Bar position later in the workout). If it was just strict pull-ups, we'd either do strict ring rows, or banded strict pull-ups. But the L variation threw me off a bit.
A tuck might work and was used for people like Carter, Kroll, and Nate for a few reps. But even after a few reps they would need to me modified. So this is where the principle of support comes into play: the more points of support we have, the less tension we need; the less points of support, the more tension.
We took away one of the hands on ring rows which gave us 3 points of support for our body instead of four. This meant our midline had to work harder than usual to resist that rotation and not let us open away from the ring.
I liked how both exercises went so today and I think you may see more of them in the future.
inverted burpees, mrs. fitz, mrs. kroll, nate, one arm, ring row, support, tyler, workout notes in Coach's Corner 