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Wednesday Workout: Burpee Challenge

Posted Jul 18 2012 3:09pm

As I’ve mentioned (a couple times ) cross country practice just started. WooHoo! I was out running with the team this morning and, I was totally surprised and delighted when two of my former runners, now juniors in college, came out to run with us. So excited that I tweeted this:

So cool! 2 of my former XC athletes, now in college, running w/the team this am. #FitFluential #move #RUN July 17, 2012 5:45 am via Reply Retweet Favorite
@LivefromLQ Debbie Woodruff

It was great to see the girls again. I told them that they were welcome to come run with us all summer. I hope that they will. It is so much fun to visit with my former athletes and to see what kind of adults that they have become. They make me so proud. Adriana and Vanessa are in the top right corner of the picture below. They were even in pretty good running shape!

 Obviously I was playing around with photo apps today. I took the pictures with my iphone and used Instaframe (the free version) to make the collage and for the effects, then uploaded it to Instagram . I was experimenting with some of the features and kind of liked the result.

Wednesday Workout

When I was deciding which exercise to feature for Wednesday Workout this week I kept my cross country team in mind. We do a variety of workouts in addition to running. At this part of the preseason, we are working on improving endurance and strength, so in addition to increasing mileage we do a lot of circuit workouts.  After some intense debate with myself, I decided to demonstrate burpees.

The debate was not because burpees aren’t an excellent exercise, not only for cross country runners but for anyone who wants to improve their overall and core strength. Burpees also work your cardio/respiratory system, increase stamina, and if the plyometric jumps are added, help to improve your explosive movement capability.

No, my hesitation was, as I mention in the video, that I hadn’t actually done a burpee for a while. Or, like never. Well, not exactly. On the occasions when I didn’t have a returning athlete to do so, I demonstrated the movement to the team. One burpee. Slowly.

I decided to overcome my fears hesitations and go ahead with the burpee workout. I hope this can serve as encouragement to anyone who has some hesitation to attempt a challenging workout. If I, a 54 year old woman, who has never done burpees, can pull it off, mostly respectably, well then you can too. We’ll both practice and improve.

At this morning’s workout, after a five mile run, the team did their first circuit workout that started with burpees (after my one burpee demonstration). I filmed the video while they did their third (of four) sets, so they were a little tired, but I think you’ll agree that their burpees need more work than mine. They also do crunches, bicycles, superman, and split squats in this circuit. Enjoy!

So, truth! What is your feeling about burpees. Love them? Hate them? Love to hate them?

Any favorite equipment-free exercises that you think my team will hate love?

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