MY HUMP WAS BUSTED YESTERDAY (everyone can do it with the right coaching)

run = 400 meters

I wanted to be all clever and write something like - how much Crossfitters could a Lumberjack cut if a Lumberjack 20 could something, something - but it really didn't make sense.  But the answer is 0.  No one was chopped down but wow! What more can I say than Holy Heck! This was a doozy of a WOD!  I enjoyed  "Lumberjack 20" thoroughly, once it was over.  Others may see it as frightening, or damn near impossible or perhaps even just plain stupid! Wait up, you're looking at it all wrong. Be not afraid. Those numbers are meant for the elite.  With some scaling anyone could have done this. You just have to be smart about it and coaches need to know their athletes well enough to ensure a successful and fun workout.  

CrossFit is a type of training that is known for its intensity and level of difficulty which tends to scare people off. Unlike kickboxing classes or Zumba workouts, CrossFit doesn't specialize in any one type of exercise. We work with weights, attempt intense cardio intervals, and do killer ( the good kind) strength-building combinations. The goals are to train hard, get strong, and go fast.  Each day the workout tests a different part of our functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.
                                                                                                                                                           

The practice does, however, come with some concerns. While I swear by the techniques, others worry that there is too much focus on speed and not enough on form. So before you decide to show up at your local "Box," or Cherry Bomb (my Box, don't giggle) you're going to want to know the basics.  Look for an "On Ramp", "101" or "Fundamentals" class - yes Cherry Bomb will have one and I'll be looking for guinea pigs-The high intensity workouts will produce results, but you'll have to be ready to put in some serious effort and be certain of your form. Be sure to learn the moves before adding weight. If you're not sure of your form, ask. That's what we coaches are their for. It is our responsibility to keep you safe.

Too heavy dude

Mismanaged execution of CrossFit is terrifying.  But there are bad coaches in any sport and some athletes who have no business doing CrossFit without proper guidance.  I’m confident that common sense will prevail - different populations have different needs and that means an intelligent CrossFit coach can make all the difference in allowing for a huge spectrum of clients to find success with CrossFit. 

With great power comes great responsibility...thank you Spiderman

If you're interested in giving it a go, here are a few things you need to know. Hey, I rhyme.  Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything. CrossFit is extremely different from a commercial gym…and not just because you won’t find any ellipticals, weight machines, or Zumba classes. Classes are an hour, but only a short period of that is comprised of an intense workout. Timed workouts tend to be on the shorter side around ten to twenty minutes. There's also a warm up, strength training, a cool down, and stretching, be sure to stretch.

And to ease your mind, everyone got through the workout just fine and no one quit.  Some of my class were capable of doing it RX and others scaled down as needed, such as myself.

TODAYS WOD!

THE WOODCHUCK 10

“Lumberjack 20“
10 Deadlifts (Scaling: Reduce Weight, Kettlebell Deadlift)
Run/walk 200m
10 KB swings (Scaling: Reduce Weight, Squat Jumps no weight)
Run/walk 200m
10 Overhead Squats (Scaling: Reduce Weight, Front Squat, Back Squat, Air Squat)
Run/walk 200m
10 Burpees (Scaling: Baby Burpees)
Run/walk 200m
10 Pullups, Chest to Bar (Scaling: Pull-ups, assisted pull-up with Band, inverted Rows)
Run/walk 200m
10 Box jumps, 24″/20″ (Scaling: Step-ups)
Run/walk 200m
10 DB Squat Cleans (Scaling: Reduce Weight, Bar Cleans, Power Cleans, Squat Jumps, Air Squats)
Run/walk 200m

SCALE REPS/WEIGHT/EXERCISE AS NECESSARY. Though still a "doozy" the reps have been scaled back from 20 to 10.  The weights are negotiable or body-weight only and the run has been cut in half. Try it or just some of it.  Test the moves (no weights) and see how you'd do.

You can leave comments here or on my FACEBOOK PAGE "They Call Me Mighty Mouse". Ta Ta!