Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
27 Nov

Getting Primal in the Netherlands

As part of our ongoing Primal Blueprint Fitness Video Contest Mark’s Daily Apple reader and competitive CrossFitter Blair Morrison submitted his interpretation of a Primal Blueprint Bodyweight Routine (the new contest theme is Creative Sprint Routines). He’s in the running for a cash and Primal prize package and has a one in four shot of winning.

It’s the day after Thanksgiving and you could probably use a little activity, so try out this Primal routine to get your heart pumping.

5 rounds for time:

  • Sprint to the top of stairs
  • 5 burpees
  • Bear crawl down stairs
  • 5 burpees

If you’d like to be featured on Mark’s Daily Apple for a chance to win Primal gear read the Primal Blueprint contest details and submit your video (fitness or recipe), real life Primal story or Primal recipe today!

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You want comments? We got comments:

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  1. Great video – I like the balance of the workout and the scenery.

    And many folks may not know this, but Blair Morrison is a bit of a CrossFit celeb; he took 7th in the 2009 CrossFit Games… so, he knows what he’s doing!

    Adam Kayce wrote on November 27th, 2009
    • Well he either doesn’t know how to do a burpee, or was just lazy that day, ’cause I didn’t seem him jump up once.

      Kyle wrote on December 3rd, 2009
      • CrossFit burpees. In competition you want the fastest time, so you jump only so that your feet just come off the ground, which it looks like Blair’s do by an inch or so. Also, it’s called a sprint, which is the ideal, but tiredness plays into that.

        Spencer wrote on August 9th, 2010
  2. This is awesome! I can almost taste the lactic acid in his mouth as he starts the last of the burpees at the top of the stairs on the last round.

    I had a similar experience of killer workout in no time with no equipment. About a month ago I was in San Antonio for a conference and didn’t get squared away in my hotel room until late. I ripped off this very short, very intense HIIT/Bodyweight workout:

    60 seconds each of:

    – jumping jacks
    – burpees
    – squat jumps
    – push ups
    – lunge jumps
    – tricep dips
    – plank

    with less than 20 seconds rest between each exercise (just enough to barely catch my breath). Who says you need to live in the gym?!?

    Chris wrote on November 27th, 2009
    • p.s., my notes in my log after this workout were “7:00 of pain and sweat”!

      Chris wrote on November 27th, 2009
  3. I likey…

    dennis wrote on November 27th, 2009
  4. Where in The Netherlands is this? (sorry no time to watch the whole vid)

    Gijs Nijholt wrote on November 27th, 2009
  5. I love anything with bear crawls! My shoulders were burning just watching. Cool vid, Grok On!

    Anders wrote on November 27th, 2009
  6. I love the concept of the workout, but those are pretty sloppy, half assed burpees aren’t they?

    Ryan wrote on November 27th, 2009
    • Haha, I would agree with you on that. I try to bring my knees to my shoulders on the burpee jump. But aside from that..

      Awesome Set, Awesome Song.

      Martin wrote on November 27th, 2009
  7. Great video. I like the extra history you added about the location.

    SimoneDice wrote on November 27th, 2009
  8. Bear crawl down the stairs?? Wow..

    Fitness Fabulous wrote on November 27th, 2009
  9. Nice video, but he has a really great one on his youtube channel (farm chipper)! Very primal!

    pieter d wrote on November 28th, 2009
  10. I agree, those were poor burpees. And I would say that he may have been running up those steps but it wasn’t sprinting. He may even have been running fairly hard, but it wasn’t sprinting. In fact the workout structure militates against sprinting by its very nature – no recovery, high levels of fatigue. It’s a great (Crossfit) muscular endurance session, and all power to him, but sprinting it wasn’t – is that the ‘creative’ approach to sprinting?!?!

    Huw wrote on November 30th, 2009
  11. Nice video, especially liked the bear crawl.

    Just take a look at his youtube channel, he is hardcore. :)

    Well done

    Tomgreenwald wrote on December 2nd, 2009
  12. The castle is called Burcht te Leiden, built in the 12th century ontop of a Roman fortification.

    chris dahl wrote on December 20th, 2009
  13. Yeah, I actually did this for my conditioning this morning… and I am wiped.

    Russell wrote on February 2nd, 2010
  14. You should engage in a contest personally of the most effective sites on the web. I’ll suggest it all site!

    ugg niños wrote on February 13th, 2012
  15. ^lol

    Anders wrote on November 27th, 2009
  16. spend some more time on this site and you will understand…

    pieter d wrote on November 28th, 2009
  17. or am I not getting the irony here?

    pieter d wrote on November 28th, 2009

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