Posts Tagged ‘burpees’

I went to a lunch wod at Moorabbin where I was joined by 3 other people in their gigantic box. They have been open for about a year, have 100+ monthly members, but a load of classes where their athletes get personal time from the trainers (Kyle and Matt)  to work on their goals (which are all posted on the wall, IN SHARPIE, for everyone to see!)

The skill part of the wod was pretty interesting: Weighted pushups. I’ve done banded pushups before (which is where you have a band go across your back and it’s part of resistance training) but weighted pushups is where you place a weighted plate on your back and do pushups. It actually forced me to “not peel” when I do pushups. (Basically, without realizing it, I’ve been “sealing” or “cobra-ing” when I come up from the ground. Doing this exercise (even with a 5kg plate) forced me to keep my whole core/body tight.

After that we did an amrap of burpees and wall-climbs.

Dear GAWD! I HATE WALL CLIMBS. I swear this is a form of torture. If it isn’t, it should be introduced as one because I’m pretty sure water-boarding is less painful.

After resting for 3 minutes we then did interval running. Since I’m training for a marathon in August, this was awesome to just see what my “over-all average 400m run” is.

For those interested:

  • Run 400 meters. mark down your time.
  • Rest for timeX2.
  • Run 400 meters. mark down your time.
  • Rest for time2.
  • Run 400 meters. mark down your time.
  • Rest for half your time3.
  • Run 400 meters.

There are all sorts of different combinations and extensions of this to make it “moooore fun” (see what I did there?), but this was at the end of a WOD.

The added benefit to Crossfit Moorabbin is the location and how close it is to the Moorabbin Farmer’s Market- Where you can get produce FOR THE CHEAP! (Which is something that my life was missing until now.)

Another thing I wanted to point out (because I think it’s effin’ cool!) is “mommy crossfit classes”. Specifically designed for mothers who can bring their kids in (and receive free kid-care) to get rid of their baby-fat! I’m new to this area, but that seems like it would work no matter where you are!

You can check out their well documented testimonials here if you’re interested. Moorabbin seems to have a great community who encourage each other and have a lot of fun.

First off, this is my 25th crossfit that I’ve visited! 🙂

Second, this is also the gym that taught me how to do “butterfly pullups”. Here is a good video that shows this.
(For reference– here is a “kipping pullup” which is slower and not as efficient, but good for beginners.)

There are a lot of tutorials online, but that would be selling Crossfit Pocuro short. The teaching method was simple and one that I will be adopting later in life:

1) See what your client can do
2) have them try/do 3… then rest. During this rest, we talk about what can be done better and what should be tried next.
3) rinse and repeat until success/exhaustion.


Pocuro is set up so it’s a giant open gym. No real classes, but the coach is there to help/encourage you with whatever skill/wod you want to do at that time/day. They have “suggested wods” on the board- but if you feel like working on a skill or just cardio, all of that is possible. They are unsure if it will continue this way with the more clients/athletes that come through the door, but so far (in their 5 months of being open) it’s worked out well.

I also took advantage of Santiago being at Sea-level. A few weeks before this I was in Cusco and did 13.2 . I only got 137 reps. Pathetic, but a good bench mark for being 3600 meters above sea-level. I did it again in Santiago, a week later, and got 213. (woot!)

I also did 12.1 when I was 4900 meters above sea-level (65) then again in Santiago (87). The moral of this story is that oxygen is awesome and should never be taken for granted!


Anyway– if you want personal coaching time with a gym that specializes in gymnastic/body movement, go to Pocuro. The patience, athleticism and multiple teaching methods will blow your mind.

I stumbled (literally… my legs were really sore) into crossfit506 expecting to see barely anyone there (Ticos like to party and this being Saturday morning I just…well, ok. I assumed!)

I should know better. Even when I am beyond hungover I still show up to my Saturday morning wods fully expecting to throw up and sandbag it.

Not these guys. Well, they came, but no sandbagging happened. I’m also not really sure any of them were hungover. The whole class (of 22!) looked badass! Almost everyone came and was ready and practicing lifts/strength training before the WOD/warmup started.

The wod started right on time and the warmup was– well, WARM! It was already 80 degrees outside (26C) by the time we started. After a good 30 minute warmup (lots of people and not a lot of room to manuever) the WOD was explained to us and we got setup.





cal row

*100m farmer walk in between rounds. (53/95)

(my time was 18:08)

It was actually really amazing to work out with that many people all at once! I think the most I’ve ever WOD’d with was 18. This was 22+. It was pretty impressive to see the range of skill in the gym as well!


I didn’t really feel like I had a hellacious workout until after I got back to my hostel, sat down for an hour and then tried to get up. I hurt.

Good job, guys! It was a pleasure.


*note: remember what I said about waivers before? I lied. Crossfit506 made me sign one. Darn. I was hoping it was a Central American thing.

I recently had this thought/idea to start up crossfit retreats. After a little research I found that someone had already done it, so I emailed them and asked if they wanted some scouting advice.

Jury is still out on if I can help them or not.

Either which way- I’m going to continue my adventures and try to hit up as many crossfit gyms as possible (even if it’s just a check-list for myself).


Last night I made my way to Crossfit Escazu and trained with Thomas at Costa Rica’s first crossfit affiliate box. (I felt fancy!)

(Note: go to their website if you want good directions. The location on are incorrect). 

The workout was:

“Every minute on the minute for 20 minutes:

Alternate between 7 thrusters (95/65)

7 burpees/7 squats.”


The workout was intense. I blame the burpees (I loathe burpees). The class (about 10 people or so) that I worked out with was varied between people that compete regularly and newcomers. EVERYONE was super friendly and very dead after this WOD (to be expected).

Thanks team Escazu for welcoming this gringa to your mix for the day. 🙂