The Lumberjack 20 Workout
I was VERY excited to get back to my CrossFit class after my time off (due to health, family stuff, and overall sluggishness).
Until I saw the board.
Say WHAT? This is NOT what I had in mind for my easing back into my groove!
I’ve heard of the Lumberjack 20 Memorial WOD – it’s pretty famous actually with a touching story. But I would never knowingly volunteer for this workout!
Oh well… I was hydrated, fed, and THERE (my biggest barrier to working out), so I might as well try, right? For me, the name of the game was modify as necessary and finish. I would NOT be rushing through this one – slow and steady wins the race.
Warmup
- We do a mix of dynamic, mobility moves, along with some body weight moves. I actually like these different mobility drills we do – I’ll do a post on those some other time.
Ab Set
- 30 Hollow Rocks (forward to a minute to see – these are HARD)
- 30 Flutter Kicks
The Tire Flip - My Sis is Flipping the BIG One - I'm Flipping the Old-Lady-One - Which Is PLENTY Hard to Do!
Lumberjack 20 Workout
- 20 Tire Flips (yep, I was flipping the not-the-biggest tire in the parking lot! if you don’t have a tire handy – you can sub in some other full body move)
- 400m Run (or Row)
- 20 Kettlebell Swings
- 400m Run (or Row)
- 20 Overhead Squats (do the squats holding a weight over your head ala top of a shoulder press position)
- 400m Run (or Row)
- 20 Burpees (yep, the ones with the jump and pushup)
- 400m Run (or Row)
- 20 Pull Ups (I’m still using the green band for assistance)
- 400m Run (or Row)
- 20 Box Jumps
- 400m Run (or Row)
- 20 Squat + Clean (this is a power move – I’m not even going to try and explain it)
- 400m Run (or Row)
Cooldown
- Plenty of stretching and foam rolling here friends.
Lumberjack ala Kris Style
I did lots of substitutions. I opted for the row instead of the run (and in a few rounds did not do the entire 400m). In fact, the row became my recovery from those full body BIG moves. I also had to rest during the burpees and box jumps – I broke those to 2 sets of ten to give my self an intensity break. Plyo moves always kick my butt! Plus I didn’t do the squat + clean. I didn’t feel confident in my form, so I did squat + curls instead with a kettlebell.
What I Loved?
What I LOVED about this workout is that it was only 20 reps per move. Mentally – that is VERY doable for me, yet it’s physically VERY hard for these big moves. But I kept thinking, “Once I’m done with this set, I’m done with this move! I don’t have to ‘save’ any juice for later. I. CAN. DO. THIS!” <Confession: that thinking came AFTER I tweeted, “Don’t let me quit!”>
I actually think I’d like to try this workout again soon – I’m getting stronger and I think I could get through it easier without the substitutions. When I’m consistent with my exercise, I get stronger without even knowing it <aka trickery>.
Wow. I am in awe! The tire flipping actually sounds kinda fun – but I think I’d need to ease into it… like maybe kiddie-inner-tube flipping :)
Sasha recently posted..A New Way Of Thinking
I SOOOOOO looked for a floatie to flip! believe me! it is hard, but i must admit, it’s kinda cool!
Love it!! The tire… now that’s so interesting and conjures up images of myself struggling lol. Do they show you how to flip it first? I can picture myself walking around it from different angles (it’s round stupid!) and kind of giving it a heave ho, hoping it doesn’t roll away. LOL! I would try this workout only to see where I fall in terms of ability…. the squat plus clean sounds right up my alley but the running in between would be new for me ;)
Suzanne @WorkoutNirvana recently posted..How to Mix Up Your Weight Training Workouts
oh sunshine – I am NOT a runner! so I subbed the row – and believe me – that was plenty hard!
and yes – they do demonstrate… it’s SCARY!
it’s weird – but it is truly a FULL BODY move!
I initially thought it would be hard for the back – but noooooo….
VERY deep squat – all legs – and the final push to knock the damn tired is back, shoulders, chest.
FULL body!
heart rate UP!
you MUST try it sometime – oh – pleeeeeeeeeeez!
So interesting to see others involved in CrossFit. It was something I considered after attending a free CF community WOD. But the more I thought about it, the more I thought maybe it was too intense — not as in exercise intensity — but rather that it was just too aggressive. What’s your experience been like?
Michele @ Within Reach recently posted..COMING SOON!!
well – I am a sissy! that is fact…. I modify everything – I don’t scream or grunt or do anything that I’m not comfortable with or feel like I can do safely with good form based on my own strength/condition. Plus I rest (when necessary) – so I’m not a “true” crossfitter I guess! That said, I really like mixing up full body, big moves – burpees, kettlebell swings, overhead squats – I think they’re fun! And it tricks me into getting my heart rate up using fundamental strength moves. And the weird stuff we do (tire flips, pushing the sled, hitting a tire with a sledgehammer), I’m ALWAYS a bit nervous, but I usually try it. But form first.. which means strong core, use the legs – which makes those moves extremely effective and “gets” my muscles in a totally different way…. So yes, some of it is aggressive, but I don’t play it that way – ha!
I do think some of it — like the tire flipping and MAYBE hitting tires with a hammer — might be kind of fun. But oh boy – you said it — the grunting, yelling, and the like is just too much. That’s what annoys me about watching the Biggest Loser too… all that yelling and grunting. I just want to yell at the tv (and might have done so a time or two), “SERIOUSLY??!! Come on!”
Sounds like you’re doing CF-Kris-Style! :) I’m so glad I started reading your blog a few weeks ago after a little birdy told me I should. Glad I’m here now.
Michele @ Within Reach recently posted..COMING SOON!!
yes! I don’t (usually) compare myself to others – i do my own thing, at my own pace and am usually pretty darn proud cuz I’m a couch potato on my own :)
the sledgehammer thing? ok – I was thinking – no WAY! that looks to hard on my back and just plain silly!
BUT – they showed me and then coached me slowly through a couple of them – and I did it! and it was NOT hard on the back at all – it was FULL body – arms, core, legs, shoulders – and it was kinda fun actually :)
you are so sweet! thank you for your kind words – I’ll clicky clicky over to your place – thanks!
That so looks like an amazing workout!!!!!!!!!!!!! I would so try it!!!!
I checked out the hollow rocks & so gonna try!
THX!!!!!
you will like the hollow rocks – like, uh, love/hate them – DECEPTIVELY hard! and yes – you should try this! based on the equipment – you could totally sub some moves – you can do it!
this looks awesome Kris! i definitely want to give it a whirl. LUMBERJACK AWAY!!
lindsay recently posted..The Splurge…
Seroiusly! Crossfit by the Reluctant Exerciser? A contradiction in terms?? You are amazing!
Coco recently posted..The Great Saturday Sleep In
Trust me. I considered leaving. I tweeted during the whole thing – HELP ME! I modified… I was reluctant at best!
I love Cross Fit! My old trainer started his own gym and I went there to check it out. It was SO much fun! Much better than a regular gym workout. The only problem is that his gym is on the opposite side of Portland and too far from home or work for me. :(
I was sore for over a week after my first session!
Lisa recently posted..Foods Masquerading As “Healthy”
oh yes… too far is tooooo inconvenient = recipe for disaster! But yes, it is so different than any workouts, its such a good way to shake up the body and mind!