ParaWOD adaptation: From burpee to chirpee

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One of the big challenges for the adaptive athlete is to figure out how standard Crossfit movements, such as dead lifts or air squats, can be translated into an adaptive movement. One of the goals of this site has been to find that elusive bridge so that the adaptive athlete can participate in normal Crossfit classes.

In our workout session today, we came up with what I think is a great substitution for one of Crossfit’s staple movements, the burpee. For the uninitiated, this is what the standard burpee looks like:

We have tinkered in the past with using various up-and-down movements to approximate the burpee, but none have really felt right. Getting into and out of the wheelchair from the floor (or a “chair get-up”) involves the right kind of movement, but requires much more strength and muscle control than you’d want for a movement that is supposed to be primarily cardiovascular. By contrast, the dip movement is easier, but almost too easy because the entire body movement aspect is missing.

My coaches at Crossfit Impavidus may have figured out just the right mix between the two. Combining the body movement of getting into and out of the chair with the vertical aspect of the dip movement, we have the chair burpee, or “The Chirpee.” (I know I’m kind of stealing this lesser-used term from another movement; we’ll just roll with it)

Instead of straight dips, the movement begins and ends in the chair with only one dip per repetition. This transition creates both the challenge of controlling your body so you don’t move too quickly, but also a brief pause of rest so that the muscles don’t burn out too quickly. The result is a movement that has high cardiovascular potential and muscle control but without the fatigue. Even better, you can adjust the dip station height to whatever you need in order to get into a vertical position.

Once again, this movement is a great life skill for wheelchair users, since we are often challenged with getting in and out of our chairs to transfer to vehicles, restaurant booths, bathrooms, etc.

Thanks to Coaches Conan, Traci, and Mike for creating this movement, and for Coach Traci’s video handiwork!

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