Burpee Positivity

Stacey Howes swing 09

Have you heard of aversion therapy?

According to Wiki, it is a form of psychological treatment in which the patient is exposed to a stimulus while simultaneously being subjected to some form of discomfort. This conditioning is intended to cause the patient to associate thestimulus with unpleasant sensations in order to stop the specific behavior.

A popular form of this is wearing a rubber band around the wrist, and then whenever you think about smoking, having a drink, eating chocolate, gambling, swearing, whatever the issue it, you snap the band, and that sharp little sting is enough of a reminder to get you back on track.

Life-Burpees-DeathA while back, Krista and I started using a form of aversion therapy on ourselves during training - we called it burpee positivity.   Every time we did or said negative things, we did one burpee, and refocused.  It was great.  And over time, the frequency of negative actions decreased, making the training session far more productive, and a lot more fun.

It's easy to put a lot of pressure on yourself, whether you are training for a big comp, trying to get in shape for summer, or (maybe worse) without much of a goal at all.

But I see too many people shaking their heads at themselves during a workout, saying "I can't", and not taking compliments from coaches and peers for PR's and incredible efforts during tough workouts.

It's time for this to stop, so I'm reminding you all about burpee positivity.

Stop using the words “I can’t”, "it's too hard", "I could have done more" etc

No one expects you to figure everything out instantly.   Asking questions, getting things wrong, and making mistakes are part of the process.

CrossFit can make you feel like a failure if you let it.  The clock always runs out, the weight always gets heavy enough eventually to make your drop the bar, and trust me, there is always someone better, who can make your efforts look like nothing.  The fitter you get, the harder you can push yourself, and thus the more it's going to hurt.

But next time you catch yourself doing, or even thinking something negative, I want you to stop, do 1 single burpee, replace that though with "I can" or  "I will" and carry on as per.

You'll reap the rewards down the track.

Feel free to point out to others when they are being negative too.  This is your place of learning and improvement; we all need to be on the same page.

So the next time you see someone looking at you expectantly, it may be because you just blurted something out you shouldn't have, so correct it by getting down and giving me one rep.

It's better than a sting on the wrist with a rubber band surely?




Work up to a heavy 5rep set


In 1minute

10 Russian Swings

AMRAP Burpees

Rest 1min

5 rounds




Work up to a heavy 5rep set


In 1minute;

5 Deads @ 80-90% of 5RM


Rest 1min

5 rounds

No Comments Yet.

Leave a reply

Protected by WP Anti Spam