Tis the Season

A blizzard hit the Midwest, I say this not to update people on my life, but as the explanantion to the workout today. Missing out on a facility for metabolic conditioning because my car could not get out of the parking lot. I aimed for a Crossfit WOD that I really wanted to do from last week. The Lumber Jack 20 was a workout preformed in honor of the slain soldiers and civilians killed in the Fort Hood Masacre, beyond the emotional significance of this workout, its definitely rough. I had some major subs, but think I kept the intent true.

20 Deadlifts (275lbs)
150 Jump Rope
20 KB swings (2pood -> Russian)
150 Jump Rope
20 Overhead Squats (115lbs)
150 Jump Rope
20 Burpees
150 Jump Rope
20 Pullups (Dead Hang)
150 Jump Rope
20 Box jumps (24")
150 Jump Rope
20 Squat Cleans (135lbs)
150 Jump Rope

Time: 31:14

Observations: Squat Cleans were rough te day after training them in my MEBB Total Body day and by far, took the most time of any lift in the workout. I split it into 4x5 reps scheme in fact and rested 10-15 seconds; accidently it turned into a partial tabata scheme. I haven't really ever jumped rope, for athletics or for fun, and I was worried about this in place of 400 m run. I put in good numbers each time by getting above 100 before first failure (happened in the 4 round).


Today I put an emphais on quality: quality of my deadlift pull, squat clean full hip extension and the low catch, etc. I have been debating the crossfit axiom of 80/20. In top tier crossfit athletes, the presense of proper form appear 80% of the time, while incorrect form is present 20% of the time. The justification for this inconsistancy is intensity and form are on the same axis, and one is a trade off for another. If one looks at the Crossfit Message Board's Injury Section and one can see injuries prevades this axiom (coupled with the fast push of new clients to enter full Crossfit WODs). A mentality that leads to needless injury and an execuse to be lazy. Form degrades with reptitions, trainers should be waching for this using verbal and physical cues or the client need to reset the weight and use the form they began with before preceding. Intensity can still be gained from technique and form, that's turly an axiom.