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

[rhendrix]

What exercises did he have to do to increase your midline stability, planks and supermans? I know my midline is a weak point and I've never taken the time to address it or my lack of flexibility. I guess it's time I do.

 

[ohhiitznik]

What exercises did he have to do to increase your midline stability, planks and supermans? I know my midline is a weak point and I've never taken the time to address it or my lack of flexibility. I guess it's time I do.

Deadlifts, Squats, Overhead Squats, Front Squats, Cleans. They all work your stability.

 

[doin1]

Deadlifts, Squats, Overhead Squats, Front Squats, Cleans. They all work your stability.

Plus you can use your new chin up bar and do toes to bar,(scaled is knees to armpits)

 

[rhendrix]

I dont remember the last time I religiously squatted, dead lifted or cleaned. Need to buikd some squat stands so I can work that stuff back in.

Mini Cindy:
AMRAP in 12 minutes:
3 pull-ups
6 push-ups
9 bw squats

15 rounds and 2 pull-ups

30 minutes on treadmill (walking)
1.58 miles, 178 calories, no idea what my vertical elevation gain was. I just kept adjusting the elevation back and forth between 3 and 9. My calves were killing me.

 

[doin1]

If you haven't done for a while start slow on those lifts. Roll your muscles before and stretch afterwards, focusing on hamstrings,glutes and piriformis. The chain of events that leads to back problems is the midline strength goes, your hamstrings and glutes tighten up forcing your back to pick up the load to continue the exercise. That is the way I understand it.

 

[rhendrix]

Worked a wildland fire this afternoon for a couple of hours making fire lines with a shovel and cutting down trees with a flat head ax...I don't know how you wildland guys out west do this day in and day out for weeks at a time. I'm humbled.

 

[rhendrix]

Pull-up and OHS ladder
3 OHS, 7 pull-ups
4 OHS, 6 pull-ups
5 OHS, 5 pull-ups
6 OHS, 4 pull-ups
7 OHS, 3 pull-ups

Time: 6:23.78

Wanted to work on my OHS and wanted to get some MetCon work in as well. Probably would've been faster if I didn't stop in the middle to put a band on the pull-up bar. My forearms are shot from yesterday.

 

[rhendrix]

Playing with the MD50...this trailer is over a mile away...you can't really make these blobs out but they're cows.



Pretty impressive for how small it is. I'd love to get my hands on a Vortex Nomad to compare.

 

[Shane]

I bought a Nomad from a guy on TBH on a whim a couple years ago, Ron. It was what you'd expect for a $250-300 spotting scope. Left a lot to be desired.

 

[rhendrix]

For time:
Row 500m
Floor press 185, 15 reps
Row 1000m
Floor press 185, 10 reps
Row 2000m
Floor press 185, 5 reps

Time: 19:16.13

Felt like I couldn't row to save my life. That sucked.

 

[rhendrix]

Busy Sunday with church, moving furniture, watching the kiddos while my wife got some time to herself and studying for my protocol test, busy today studying and cleaning. Hoping I can fit a quick clean and jerk workout in about 15 minutes, probably won't happen though since I'm completely overwhelmed. I feel pretty discouraged right now cause I can't get everything I need to get done in a day accomplished without losing a lot of sleep or pissing my wife off. I need a beer!

 

[rhendrix]

Never got to clean and jerk at work, instead I did RIT training then worked out as a crew.

4 rounds for time:
25 burpees
800m run

Time: 29:46

This kicked my ass! But this is exactly the kind of workouts I need to be doing. I'm gonna be sore tomorrow! Gonna clean and jerk tomorrow and do another butt kicking workout.

 

[rhendrix]

1 C&J (135#), 1 pull-up on the first minute...
2 C&J (135#), 2 pull-ups on the second minute...
3 C&J (135#), 3 pull-ups in the third minute...

Continue until 10 minutes or no longer able to complete assigned repetitions.

Immediately followed by a 15 minute run (jog).

7:01, I got to 5 C&J's on minute 6, never made it to the pull-up bar. Trying to ease back into running a little bit at a time.

 

[rhendrix]

10 rounds for time:
10 squats
10 push-ups
10 sit-ups

Time: 8:56.92

My back is soooo sore. Just trying to do something today. Hopefully I get to go for a quick run this evening, I need to clear my head.

 

[rhendrix]

I've been sick this past week with a sinus infection, throw in a couple of 48 hour work days thanks to being held mandatory at work and a whopping 12 hours of sleep in the past 72 hours and I feel like complete crap. I'm finally over being sick, hoping to work out tomorrow. Had to take a stress test for work today and got the results of my blood work back, not to happy with my cholesterol numbers or my LDL/HDL. I did surprisingly well on the treadmill though, I can tell you right now though that I need to walk on an incline more often because my calves were smoked.

 

[doin1]

Rhendrix. Think Paleo. Quality fish oil. If trying to lose weight look into the zone/ paleo. I did paleo and watch saturated fats and was pleasantly surprised at my last annual check up.

 

[rhendrix]

Still sick, have had zero energy today or yesterday. This is frustrating. Talked to my wife about getting our diets cleaned up and she's on board, were currently trying to work out a meal plan. I wanna try paleo, but she's not on board, so a lot of my meals may be paleo except for dinner.

 

[rhendrix]

For time:
50 burpees
1 power clean (185#)
40 burpees
2 PC's
30 burpees
3 PC's
20 burpees
4 PC's
10 burpees
5 PC's

Time: 23:38

That sucked.

 

[rhendrix]

Rhendrix. Think Paleo. Quality fish oil. If trying to lose weight look into the zone/ paleo. I did paleo and watch saturated fats and was pleasantly surprised at my last annual check up.

Is the only difference between the cave man diet or primal diet and paleo the exclusion of dairy?

 

[rhendrix]

For time:
95# OH Press, 10 reps
95# OH Squat, 15 reps
95# Push Press, 20 reps
95# Front Squat, 25 reps
95# Push Jerk, 30 reps
95# Back Squat, 35 reps

Time: 15:50.65

RX'd was 115, glad I went with 95. Push jerks were more like a push press, could've had a much faster time if I had just pushed to failure on every set instead of trying to break them up into smaller sets. Lost 4 pounds so far just from eating cleaner, need to find a replacement for coffee and sodas though. Thinking about just popping green tea or NoDoz, thoughts?