Getting Primal in the Netherlands

By Mark Sisson

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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24 thoughts on “Getting Primal in the Netherlands”

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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!

    1. 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.

      1. 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.

  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?!?

    1. p.s., my notes in my log after this workout were “7:00 of pain and sweat”!

  3. I love anything with bear crawls! My shoulders were burning just watching. Cool vid, Grok On!

  4. I love the concept of the workout, but those are pretty sloppy, half assed burpees aren’t they?

    1. 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.

  5. Great video. I like the extra history you added about the location.

  6. Nice video, but he has a really great one on his youtube channel (farm chipper)! Very primal!

  7. 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?!?!

  8. The castle is called Burcht te Leiden, built in the 12th century ontop of a Roman fortification.

  9. Yeah, I actually did this for my conditioning this morning… and I am wiped.