Hey everybody it’s time for some tough love. I want to take a minute to talk about everyone’s favorite subject, BURPEES.
That’s right, whether you love em or hate em, we ALL have to do em. And I can’t help but notice that some of you have really been SUCKING at them lately. No, I’m not picking on anyone who is new, or has mobility issues or injuries that prevent them from doing burpees. I’m calling out the people who are slacking off. I’ve seen it a lot lately, and it’s making me angry. I believe in non-violence, but these whack a$$ burpees are making me reconsider.

If I sound like I’m being a bit much here, it’s because I care about our box and want it to be great. Now, we all know what a burpee is, so I’m not going to rehash that here, check this short video for reference:


That being said, here’s what I’m seeing:

*No Extension: At the top of the burpee, you must extend the hips and knees. I’m seeing people get airborn with their torso bent over, face aimed straight down at the floor.
Usually this is done by people who think they are fast, and want to get things done in a hurry. Extend those hips. Otherwise, NO REP!

*Not Clapping: Come on people. Putting your hands up to your shoulder is NOT a burpee. I don’t know what you call that, jazz hands maybe? I call it slack AF. Put your arms all the way overhead
and give the world a celebratory clap that says “Hey, I just did another burpee!” Isn’t that worth celebrating? Otherwise, NO REP!

*Not Jumping. You kind of stood up off the floor and bent your knees like you were going to jump, but you didn’t. Your feet never left the ground. I see you! I see everything. Get those feet IN THE AIR, OR NO REP!

*The final burpee fail. You’re about to finish a massive set of burpees, and then move on to some ridiculous barbell move. You think to yourself, “Who comes up with this stuff?!” as you drag yourself off the floor and head to your barbell. UHHHH FORGETTING SOMETHING? You didn’t jump and clap. You just laid down on the floor, left a nasty sweat angel, and then stood back up. NO REP!

If you’re new to this, don’t worry, we have your back and will help guide you through it all. Maybe you learned burpees a different way somewhere else. Regardless, the CFS standard here at our box applies to all members.

If you’ve been around a while and you are doing ANY of this BS, you are cheating the workout and cheating yourself. Every rep counts toward making you a better version of yourself.
Do every burpee with respect and discipline. Also, the coaches are depending on you to set a good example to newer members. If someone sees you doing these whack burpees and then
you magically appear at the top of the white board, how does that make people feel? This kind of behavior sucks for everyone and ultimately lowers the quality of our box.
Don’t be that person. Take pride in every rep and always do your best. You will benefit, the other members will benefit, and the entire box will be a better place. It’s all up to you.

Come join me at 5am open gym mon-fri, we can do some burpees together, it’ll be fun!