From Flatlander to Billy Goat...One Man's Journey

[Ross]

No worries, still 6 months to go to get ready for the fun! Here is some inspiration, keep at it!

 

[Matt Cashell]

Keep after it partner!

That Nike Run app is pretty sweet.

 

[rhendrix]

TRAINING:
No reason to make things complicated. Since I can't run I'm just going to row, I don't see any reason why 20 minutes of rowing wouldn't adequately meet my need for cardiovascular training, I'll try to vary the distance/time/intensity as best I can and will more than likely utilize CrossFit Endurance workouts. As for working out, I'm trying to save up money to buy bumper plates and a bar to do CrossFit workouts at home, I should have enough set aside that I can get some 25# and 45# bumper plates and a bar by next week, with that and a kettlebell I should be able to do plenty of workouts from the CrossFit main page or various other affiliates. I'm gonna try very hard not to cherry pick workouts and stay as well rounded as possible. The plan is to do a CF WOD in the morning and then row in the afternoons, I won't do anything on the days I am work unless it's just walking on a treadmill or something of that nature. As long as I don't exacerbate the plantar fasciitis it should heal in a couple of months and I can ease back into running.


DIET:
I want to try to eat under 2500 calories a day when I train and 2100 calories when I don't, carbohydrates will be under 150 grams a day when I train, and a gram of protein per pound of bodyweight (165-170), the rest of my calories I'll fill in with healthy fats. I want to work my way into doing a paleo/zone diet, even if it's just for 6 weeks, just to see what kind of results I get and how I feel. I know myself well enough though that if I layout too many parameters and rules I won't follow them. Also gonna try to find a way to post a screen shot of my food log on myfitnesspal.com as well as post my training workouts here, hopefully knowing that you guys will keep me accountable will help keep me from eating crap when I'm tired and stressed out.

Any critiques?

 

[rhendrix]

No worries, still 6 months to go to get ready for the fun! Here is some inspiration, keep at it!

HECK YEAH!!!! That's what I'm talking about...I'm about to start printing out all the motivational pictures I have and put them on my garage wall!

 

[rhendrix]

Keep after it partner!

That Nike Run app is pretty sweet.

Thanks, I love that app...I'm not sure how accurate the pace is but it's pretty awesome.

 

[rhendrix]

AM workout:
3 rounds for time:
250m row
50 meter walking lunges
15 squats

Time: 10:47.06

 

[doin1]

Good work Rhendrix. Something you may consider for workouts that will prepare you for wod's is jumping rope. Rx'ed in crossfit is double under. It is a great cardio exercise and speed rope is cheap. Keep up the good work.

 

[rhendrix]

PM workout:

Diet:

 

[rhendrix]

Good work Rhendrix. Something you may consider for workouts that will prepare you for wod's is jumping rope. Rx'ed in crossfit is double under. It is a great cardio exercise and speed rope is cheap. Keep up the good work.

Thanks buddy, I suck at double unders. Definitely something I should try to incorporate every now and then.

 

[Shane]

Good work. I haven't been able to workout since Monday, due to a bad cold that just won't leave. Started anti-biotics this evening. Hope to be back in action by Monday.

 

[rhendrix]

Thanks Shane, hope you get to feeling better. Not much longer until your sheep hunt, eh?

 

[Shane]

I'll get everything scheduled by the middle of this month. At least, that's the plan. Probably going to be a late-July hunt.

 

[rhendrix]

Between church, studying for a protocol test on March 13th, dinner with friends with church and giving the kids baths and putting them to bed I was only able to fit in a quick but brutal KB workout.

200 KB swings in 10 minutes or less, I got to 194 but couldn't squeeze out the last six. My lower back and abs were screaming at the end of this. I never rowed, but thats probably a good thing as I'm plenty sore in my ass and hamstrings.

I did adjust my drag factor this afternoon and rowed a quick 250 meters to test everything out as a warm up. It's amazing what having the proper drag factor will get you. I was on pace to row 500 meters at a 1:41 pace. The best I've been able to manage before setting my drag factor was 1:50ish. Can't wait to row intervals on Tuesday night.

I also tried running in my old beat up Vibram Five Finger KSO's. Still have some foot pain, and I'm definitely over extending my strid, but it wasn't debilitating pain like it was almost a month ago. Guess all of these toe curls are paying off. Planning on walking for an hour at work tomorrow, not sure if I'll throw some weight in my pack or just focus on walking at a good clip at an incline. Enough rambling, time for some fish oil, h2o, and zzzz's.

Diet (Cheat Day):

 

[rhendrix]

No walking today, been busy almost all day and this is the first time I've had a chance to relax at work since 7 am.

 

[G Posik]

rhendrix, looks like you are doing good there. Today was my 4th run after about 2 months of no real running. I tweaked my hamstring and was out of the running game. I was in Alaska last week and did get 3 stationary bike rides at the hotel. If you want to get together on a Saturday and do a run or something let me know.

Shane good luck with the training for that sheep hunt. I guess you did not play the lottery when you got your results. If you need someone to tag along I could swing by and tag along!

Glenn

 

[ohhiitznik]

I just tried out your kettlebell workout. 200 swings in less than 10 mins. I like that one
I completed it in 8:32 with a 45 lb bell. Really works your grip stamina and forearms more so than anything else. Keep up the good work

 

[Pilgrim]

Stay committed brother. Lookin good so far. I didn't read every page, but if you aren't already it would be a good idea to start doing some backpacking. That is, if you won't be using horses or other transport. Neat idea for a thread.

 

[ohhiitznik]

I'm very jealous of your concept 2 rower. You have NO idea. Although I do have bumpers and a bar set up

 

[Shane]

Thanks, Glenn. Everybody said I should have bought a lottery ticket. I was just happy with the sheep permit though.

 

[rhendrix]

Haven't worked out since that KB workout, my lower back was fried and I could barely pick up my kids. Feeling much better today though, picked up some 25's, 45's and a bar yesterday. Bringing them to work today, hopefully I get a chance to use them. My primary focus has been studying as much as humanly possible for this protocol test since my job hangs in the balance until I pass it (only get two chances) so my workouts may be sporadic until then. I hate saying that cause I feel like I'm making excuses. But if I have to choose between working out or spending the couple hours i have at night when my kids and wife are home with them I'm gonna choose spending time with my family every time. Kinda frustrated that I can't find time to do everything I need to do in one day, such is life I suppose.