tag:blogger.com,1999:blog-10413403176945903192024-03-05T14:36:45.296-08:00Primal BodhiThis is my blog to share my thoughts on Primal/Paleo diet and lifestyle.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.comBlogger252125tag:blogger.com,1999:blog-1041340317694590319.post-49352375734984505292020-01-26T17:01:00.003-08:002020-01-26T17:01:37.815-08:00My current way of Eating
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<b>Animal Based Nutrition Plan</b></div>
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I'm calling my Latest
Way of Eating (WOE), "Animal Based Nutrition Plan". The
base of my WOE is animal flesh. I'm eating enough animal flesh to get
1 to 2 grams of protein per pound of my body weight. I weigh between
170lbs and 175lbs depending on the day. So I'm trying to get between
170 to 200 grams of protein a day from animal flesh. In addition to
the animal flesh I'm consuming dairy products in the way of milk and
cheese. I also add in some berries or fruit. This is how I eat Monday
through Friday. On Saturday evenings and Sunday evenings I eat
whatever the family is having. Most Saturday evenings we have Mexican
food. I eat some chips, guacamole, and queso. My entry is something
with a lot of meat. On Sundays I have whatever my Mom is cooking. You
could say I have 2 cheat meals a week. I eat 3 meals a day Monday through Friday and on the weekend I usually only eat 2 meals. </div>
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So the above pie chart is sort of a representation of how I eat.
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This seems to be working
very well for me. I'm happy with the way I look, feel, and perform.
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Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-57135479808745743992020-01-25T09:34:00.000-08:002020-01-25T09:34:23.245-08:00Carnivore is What Paleo Was Meant to Be.
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<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">I've gotten back to eating a more Paleo/Primal Nutrition Plan. Here are my thoughts.</span></span></span><br />
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<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
Carnivore is what Paleo/Primal started out as and it should have
stayed that way. We should have listened to the message from "The
Perfect Human Diet" by C.J. Hunt. But we didn't. We went off
track by several ideas that came into the Paleo movement. We got
caught up in trying to make it easy and include more people. We got
shamed by society for acting like cavemen and women. But now
carnivore has helped bring us back to our dietary heritage. We can
once again proudly display our steaks, roast, and host of meats while
we dance around our campfires. Well maybe our grills, air fryers, and
ovens</span></span></span></div>
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<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">There
were several ideas that came into the Paleo sphere that changed it.
People brought their plant baggage with them into the Paleo diet.
Others brought their high fat beliefs. And then there was the
scien</span></span></span><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">t</span></span></span><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">ist
and bio-hackers. All of these different ideas splintered the Paleo
diet and pulled people away from the core idea of the Paleo, "Eat
a lot of meat".</span></span></span><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">Paleo accepted in all the people who were sick and over weight
that had failed to get results from other ways of eating.</span></span></span></div>
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<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en"> The plant
based group was willing to accept the idea that they needed to add
some animal protein to their diet, but they clung to their old idea
that plants were more important to health than meat. They wanted to
keep fruits and vegetables at the core of their way of eating. All
their years of hearing that we have to be plant based just couldn't
be dropped. So they argued the fact that we just had to have our
fruits and vegetables. They not only wanted to have fruits and
vegetables but they wanted their properly prepared safe starches.
They argued for those as well.</span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
The high fat people wanted to keep fat and alternative low carb
food and treats in their Paleo plan. The benefits of fats were
elevated about the need for protein. They got everyone worried about
their blood glucose level and ketones. Everyone started started
chasing their blood glucose and ketones numbers. All while ignoring
their calories and body weight on the scales. They forgot about Robb
Wolf's driving principle, "How do you look, feel, and perform".
People were sitting around with butter in their pockets and wondering
why they weren't seeing the results they wanted. </span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
It is hard to blamed the plant-based and fat-based people for
clinging to their old ideas because the scientist were there to back
them up. The doctors, nutritionist, dietitian, and bio-hackers were
there in increasing numbers to lay out the data and research behind
their dietary strategies. Once again we started tracking all sorts of
numbers and adding supplements to help us see the results we wanted.
We got all wrapped up in our microbiome, heart variability, and other
bio-markers. Instead of looking in the mirror and asking ourselves
how we looked, felt, and were performing, we looked outside ourselves
to the data. </span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
I never bought into the high fat ideas, it just didn't make sense
to me. Also I saw that the ones that were preaching the high fat doctrine were the ones that looked the worst. I also do not like artificial sweeteners nor do I believe that they are good for you. </span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
But I did believe that plants were good for us. I've had in
drilled in my head for years. I've preached it myself. So I went the
way of the plant-based Paleo diet. I started increasing my plant
consumption and lowering my animal products. I started eating more
fruits, vegetables, and safe starches. I got to were I was only
eating animal products once a day and the rest of my meals were
plant-based. </span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
After 3 years of eating less and less animal foods and more
plant-bases foods the wheels started falling off of my wagon. I
started looking, feeling and performing worst than ever. Lucky about
this time Dr. Shawn Baker and the Petersons started popping up on
podcast toting the virtues of a carnivorous diet. They really weren't
talking about anything new. Most of the ideas they were talking about
were things we had talked about early in the Paleo movement. Ancient
man eating a more carnivorous diet than hyenas, Vilhjalmur Stefansson
and his time with the Eskimos, and how poisonous plants were to
humans. We had been over the anti-nutrients time and time again, but
some scientist was always </span></span></span><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">there</span></span></span><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
to argue about the benefits of plants. </span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
But Jordan and Mikla Peterson's message was one that caught
people's attention for some reason. People started getting carnivore
curious. They weren't setting out to start a movement, but it
happened. Jordan just laid out what was working for them and admitted
he didn't know why it was working but they were getting better. He
said he didn't know if it would work for anyone else but they might
give it a try.</span></span></span></div>
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<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">Dr.
Baker's approach is a different. Eat meat and drink water until you
feel better. All the nutrition science is biased and not reliable. He
is unapologetic and stands his ground. Keep it simple and see the
benefits. We should have been unapologetic in the Paleo movement and
kept our way of eating; animal protein based. We should not have let
our need to include more people or our need for scientific proof sway
us from our core belief, eating animals made us human and its the
proper human diet.</span></span></span><br />
<span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span lang="en">
I'm looking, feeling, and performing much better now that I have
returned to eating animal products at the core of my diet. I feel
like I've returned to the true Paleo/Primal way of eating. </span></span></span>
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Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-31237243287053494362019-03-12T09:11:00.003-07:002019-03-12T09:11:53.046-07:00I started uploading sledgehammer training videos to my youtube channel since the release of my book. Here the link to <a href="https://www.youtube.com/channel/UCyB5BlsPh3R3KEfa9PYcLXg" target="_blank">My channel. </a>Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-62742847402958671502019-02-27T08:34:00.001-08:002019-02-27T08:42:41.992-08:00My book is availableI finally got my book published on Amazon. I only have it as an ebook right now. I might do a paperback later. The book is designed to be for beginners or people wanting to expand the sledgehammer routines. The book is also to promote my Youtube channel. My plan is to start uploading sledgehammer training videos to my channel several times a week. I'll be uploading individual exercises and also routines. So stay tuned.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-GMXVD0gk7s4ySwIp2sAfal0DRshglRzuBrjIZjDk7wkhLA3BkmAWUZ1WT5ZxLPS-tIhaUw1tyjf5amSYIhbQYwHJd0Kuv8GBSE3VjWkHp6RnmG1Ka2Y9A-M2keSkE8BdieCmcmzjns/s1600/amazon_sale_page.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="524" data-original-width="1245" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-GMXVD0gk7s4ySwIp2sAfal0DRshglRzuBrjIZjDk7wkhLA3BkmAWUZ1WT5ZxLPS-tIhaUw1tyjf5amSYIhbQYwHJd0Kuv8GBSE3VjWkHp6RnmG1Ka2Y9A-M2keSkE8BdieCmcmzjns/s640/amazon_sale_page.jpg" width="640" /></a></div>
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Here's the link to my book: <a href="https://www.amazon.com/dp/B07NYFHBQY" target="_blank">Primal Bodhi's sledgehammer book</a>Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com1tag:blogger.com,1999:blog-1041340317694590319.post-65325168159198103952016-12-08T08:07:00.006-08:002016-12-08T08:07:54.699-08:00Flow in Obstacle Racing
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I’m reading, <i>The Rise of Superman</i> by Steven Kotler. I’m
also listening to Kotler on episode number 873 of the Joe Rogan
podcast. Steven Kotler is a <i>New York Times</i> bestselling author
and the cofounder/director of the Flow Genome Project. He is one of
the world’s leading experts on ultimate human performance. The Rise
of Superman explores what the upper limits of human possibilities
might be. In 2013, The Rise of Superman was the first book in history
to land on the national bestseller lists in the sports, science, and
business categories simultaneously.
</div>
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<br />
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So
what is Flow? Kotler says,”Flow is an optimal state of
consciousness, a peak state where we both feel our best and perform
our best.” Wikipedia defines flow like this, “In positive
psychology, flow, also know as the zone, is the mental state of
operation in which a person performing an activity is fully immersed
in the feeling of energized focus, full involvement, and enjoyment in
the process of the activity, In essence, flow is characterized by
complete absorption in what one does.”</div>
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The psychological concept of Flow was named by Hungarian psychologist
Mihaly Csikszentmihalyi. Csikszentmihalyi wrote in his book, <i>Flow:
The Psychology of Optimal Experience</i>, “...is a state of
concentration of complete absorption with the activity at hand and
the situation. It is a state in which people are so involved in an
activity that nothing else seems to matter.” Csikszentmihalyi laid
out nine component states of achieving Flow, “challenge-skill
balance, merging of action and awareness, clarity of goals, immediate
and unambiguous feedback, concentration on the task at hand, paradox
of control, transformation of time, off of
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self-consciousness,
and autolelic (deriving meaning and purpose from within) experience.”
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I think it is the Flow that makes OCR so fun and addictive. When I’m
running an obstacle race I lose myself. As you read the list of
states of achieving Flow, you probably notice that many of them are
components of an obstacle race. When approaching an obstacles one has
to quickly assess it and evaluate the challenge and their skill
level. They have to be aware of the conditions of the obstacle and
their action on the obstacles have to match the conditions. Is the
obstacle wet or dry? It is stable or unstable? Obstacle racing
incorporates the all component states of achieving Flow.
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On the Joe Rogan Podcast, Kotler describes one of the routines he
does to put himself into Flow. He starts with a 30 minute hike with
his dogs. Exercise and being in nature are two elements that can
start the neurochemicals flowing that are part of Flow. He then does
hill sprints for about seven minutes to get endorphins in his system.
He finishes with running down hill to create a risky situation. The
greater the risk the better the Flow. After he finishes he uses the
Flow state for his writing.
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Kotler’s routine for creating Flow is just like running an obstacle
race. Most of the Elite runners show up early and warm up before the
race. They jog around the area and do various warm up exercises. When
the race starts they sprint to the first obstacles. When they reach
the obstacles they encounter the risk. No wonder people can do the
World’s Toughest Mudder, they are repeatedly putting themselves
into Flow.
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<br />
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But you don’t have to be an Elite runner to experience the flow.
Just being outside and walking to the obstacle is enough to start the
Flow experience. When you reach the obstacle it might be difficult
for you and that is enough to get your endorphins to kick in. The
risk is built into a lot of the obstacles. Obstacles require
awareness and focus. Flow follows focus. So even beginners will
experience Flow while running an obstacle race.
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One other way to experience flow is in service to others. When are
helping others we lose ourselves in the moment. Some of the obstacles
are really hard to do alone. Some people show up at the race that are
not physically prepared to meet the challenge of the obstacle and
need assistance to make it through the obstacle. Running as a team is
very popular in obstacle racing. Friends and families helping each
other through the obstacles. But it doesn’t end with friends and
families. Strangers helping strangers is also the way some get
through the course and feel the Flow. Group Flow is even more
powerful than individual Flow.</div>
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Next time you run an obstacle race think about Flow. Try to have the
best Flow experience you ever had while running the race. Enjoy being
outside and enjoy the exercise. Push yourself physically so that you
get your endorphins pumping. Attack the obstacle in a way that makes
you feel the risk. Don’t walk around scarey obstacles, try them.
Then sprint off to the next obstacles. Keep repeating this cycle
through the race. Enjoy the moment, push yourself and/or help others,
and feel the risk.</div>
Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com2tag:blogger.com,1999:blog-1041340317694590319.post-34552368979558512122016-10-10T18:53:00.000-07:002016-10-10T18:53:55.923-07:00CTG XTC Mega Race Review
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<span style="font-size: medium;"><b>CTG
XTC Mega Race Review</b></span></div>
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<br />
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I almost didn't go to this race because it was schedule so close to
the Obstacle Course Racing World Championship. I didn't want to be
hurt or too sore before my trip to Canada. But, I'm really glad I
participated in the CTG XTC 10K Mega OCR. It was one of the best
races I've ever ran. In addition to the course being fun and
difficult, it was like the closing festival for obstacle course
racing in mid-America. Hosted by <a href="http://conquerthegauntlet.com/" target="_blank">Conquer the Gauntlet</a> and <a href="http://kctimberchallenge.com/" target="_blank">Xtreme Timber Challenge</a> at KC Timber Challenge in Bonner Springs, Kansas.</div>
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I ran in the elite wave so I got there early. One by one the Conquer
the Gauntlet pro-team started arriving. This was like the who's who
of OCR in mid-America. Those racing stars who were not at the Spartan
World Championships in Tahoe were at the Mega Race.</div>
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The race started with a shotgun blast. We ran for nearly 3miles
before we reached the real Gauntlet. We had to climb the steps of
the zipline tower and ring a bell.</div>
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First obstacle, The Log Cross</div>
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Rope climb up a bluff.</div>
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Bus Crawl.</div>
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More bus action.</div>
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The Quad Burner.</div>
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Another climb.</div>
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The Ankle Turner.</div>
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Notice the Tower in the background.</div>
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Looking down the tower stairway.</div>
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Someone ringing the tower bell.</div>
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The
view from the lower part of the tower. Hay bale climb over on the
left. Monkey bars on the right.</div>
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What it feels like to Conquer the Hay Bale.<br /><div class="western" style="line-height: 100%; margin-bottom: 0in;">
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Climbing over downed trees on the path.</div>
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The Conqueror's Carry.</div>
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Looking Good!</div>
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Pipe
crawl. It was pitch black in the middle of the tunnel.</div>
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We
hit the first to CTG obstacles and it really slowed the pack down.
The slackline was kicking almost everyone's butt. It took me 5 tries
before I made it across. Next was the Z-beam. It too was slowing
people down.
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Couple
demonstrating how to help each other across. Not allowed in the Elite.</div>
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A group of Z-Beam walkers.<br />
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Hammer
time!</div>
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Now for the real Gauntlet, it was sort of like a Gauntlet inside a
Gauntlet. Nine of Conquer the Gauntlet's hardest obstacles back to
back. Throw in one to get you wet and a couple just to sap whatever
grip strength you might have left. Hammer Time was great for getting
my frustration out after so many attempts at “Slacking Off” and
“Z-Beam”. Nothing like bashing a block across a couple of rails
with a sledge hammer to relieve a little tension. But it was really
just the first in a long line of obstacles designed to fatigue your
grip</div>
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“Tarzan Swing” was the first in a long line of upper body
strength test. This rig has possibly the longest distance between
swinging holds on the whole OCR circuit. You need to be a gibbon with
a 10 foot arm span to make it across the “Tarzan Swing”. In the
elite lane they have probably the sketchiest holds in the OCR
industry. Rubber hand grenades, upside down bowling pins, and pipe
bombs are the holds that occupy the elite lane. This was the one
obstacle I failed this go around.
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Getting ready to attack the Tarzan Swing.<br />
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Me
before I fell off the last hold.</div>
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The “Great Wall of America” was next but it might have been “Rock
Wall”. Either way both require jumping and climbing. Lack of fear
and grip strength are a must. I'm not saying that all of the holds on
“Rock Wall” were loose but I did hear a few people scream. I
guess its better to just run up the wall. I've seen it done. “Great
Wall of America” is a 12.5 foot plywood wall that has a couple of
4's placed on it to help you up. One of the 2x4's is 4 feet up from
the ground the other one is at the 8 foot mark. No problem simply
step up on the first 2x4 and reach up and grab the second one. Right?
Now you are only one ballistic jump away from grasping the top board
and pulling yourself over the top.</div>
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<br />
Great Wall Mob.<br />
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Just up and over.<br />
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Backside of Great Wall.<br />
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The Rock Wall.<br />
<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
I'm not sure of the exact order of the next few obstacles, but it was
one grip killer after another. “More Cowbell” isn't a very tall
rope, but if you just finished the “Tarzan Swing” you might not
have much strength left in you upper body. Use your legs, if you
didn't wear them out getting over the two walls. No problem except
you have “Rubber Road Block” and “Net Scrambler” to negotiate
next. The “Rubber Road Block” requires total body strength and
coordination to conquer. An absents of fear of heights helps too.
“Rubber Road Block” is a wall of automobile tires threaded
together with rope. It feels unstable. You have to keep three points
of contact with the wall so you don't fall off. “Net Scrambler”
isn't as scarey or difficult as “Rubber Road Block” but it
requires total body strength to get over. Its just an “A” frame
with a cargo net over it. Did I mention grip strength?</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
“Cliffhanger” is a monkey bar set that goes up and then back
down. There is a deep pool of water under you just in case you fall. </div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br /></div>
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More Cowbell.<br /><div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br /></div>
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The Rubber Road Block.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHX9NLZADq5UOfvjpZkLt9DGHpoqL64NWw0K1KO12nT_cCQAkTwdPRlel6s4ShmCfcGTyI3YotgsFssw2HMsFF1X29N2muc-i2kxvH-cBMcSLoqMOGe1gJkdrOyr3np-K5ZiHVxn9-aE/s1600/14590521_518091538380191_2469680168507356762_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHX9NLZADq5UOfvjpZkLt9DGHpoqL64NWw0K1KO12nT_cCQAkTwdPRlel6s4ShmCfcGTyI3YotgsFssw2HMsFF1X29N2muc-i2kxvH-cBMcSLoqMOGe1gJkdrOyr3np-K5ZiHVxn9-aE/s320/14590521_518091538380191_2469680168507356762_n.jpg" width="213" /></a></div>
The Cliffhanger.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7g9ydwoesQN-0_x6zsF10IAb2eQrUv2Jdzh1mGs7InFly7NR9aE4mUHaPHUdTD21vKmLqwwwR8UK4EjsWxcJMHe89Cj_5P4fuRSMaiRpYUUWs5Nzx174-AfGrSO3n7cx4_uuoNTn1mwo/s1600/14595687_518091951713483_4889038331953606073_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7g9ydwoesQN-0_x6zsF10IAb2eQrUv2Jdzh1mGs7InFly7NR9aE4mUHaPHUdTD21vKmLqwwwR8UK4EjsWxcJMHe89Cj_5P4fuRSMaiRpYUUWs5Nzx174-AfGrSO3n7cx4_uuoNTn1mwo/s320/14595687_518091951713483_4889038331953606073_n.jpg" width="213" /></a></div>
The Net Scrabbler.<br />
<br />
<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
There isn't anything really difficult about the “Torpedo” except
climbing the boards to the top and climbing the cargo net out of the
pit. Unless you are afraid of heights and water.</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWOma_90t17ZW4bGHbB__rJqcNhc2Z-M59sZ_jATso_kReTEWc-E5Fc4yWH2-nFR8GSPAe4Fph50icS0cseqPRZVy7UwQ7GUYbAg-Z4p3tTMTi_R9Kt5Z4XjuSl_aOq682-d6cYbksaeg/s1600/14485016_519209614935050_3013435315682335727_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWOma_90t17ZW4bGHbB__rJqcNhc2Z-M59sZ_jATso_kReTEWc-E5Fc4yWH2-nFR8GSPAe4Fph50icS0cseqPRZVy7UwQ7GUYbAg-Z4p3tTMTi_R9Kt5Z4XjuSl_aOq682-d6cYbksaeg/s320/14485016_519209614935050_3013435315682335727_n.jpg" width="320" /></a></div>
<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
Me shooting out of the Torpedo.</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
</div>
<br />
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<div class="western" style="line-height: 100%; margin-bottom: 0in;">
</div>
<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
The “Belly of the Beast” is a combination of balance, strength,
and coordination. You walk up a plank to a platform. Hopefully your
shoes aren't too wet from the “Torpedo”. From the platform you
slide under a cargo net and crawl on the underneath side down to a
cowbell. If you touch the ground before ringing the cowbell you have
to start again at the plank. </div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br /></div>
The Belly of the Beast.<br />
<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
Now that we have gotten wet and our grip is failing we reach one, if
not the, hardest obstacle from Conquer the Gauntlet. The “Pegatron”.
Oh, “Pegatron” how we all love to hate you. “Pegatron” is a
pegboard that you traverse across horizontally. Or I should say, “Try
to traverse”. No two holes in the boards are the same. No two pegs
are the same. Makes it more fun that way. I managed to make it this
time. I ran 5 Conquer the Gauntlets and this Mega race this season. I
made it across “Pegatron” only twice.</div>
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Me on Pegatron.<br />
<br />
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Another shot of Pegatron.<br />
<br />
<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
I now reach what many consider the second hardest obstacle from CTG.
“The Stairway to Heaven”. Or is it the “Stairway to the Pool”.
When I got to the Stairway my forearms were done. I looked like
Popeye. My forearms were larger than my biceps. Well, at least they
felt that way. I Started up the stairway and at the third step I knew
I couldn't make it. I went back down and stepped away from the
obstacle. I ate a gel pack. I walked back over to the “Cliffhanger”
where there was a water station and got a water. I finished the water
and continued to wait until I felt enough blood had left my forearms
and returned to my heart for fresh blood. Then it was up and down the
stairway.
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
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<br />
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
The “Walls of Fury”. Five eight foot walls in a row. All you have to
do is jump up and pull yourself over. Jumping up wasn't too much of a
probably for me. I'm 5' 10.5” and I have long arms. But, holding on
to the top board was difficult. But, I made it. Up and over all five
walls. I'm off and running through the woods.</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
I didn't find a good picture of the "Walls of Fury" so you will have to go
<a href="https://conquerthegauntlet.com/obstacles/wallsoffury/" target="_blank">here</a> to see it. If some one from the race has a good picture, post it
in the comments.</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
It was close to 3 miles back to the finish line. Once again up and
down all the creek banks on the way back. There was tires to navigate
through and mud holes to splash through. Another bus, but this time
it was climb a cargo net up and over the bus instead of going through
the bus. And then out of nowhere there appears another set of monkey
bars to cross. My grip strength had returned by this time so it
wasn't too much of a problem. This set of monkey bars was the
opposite of the “Cliffhanger”. The bars ascended down to the
middle and then back up toward the end.
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
<br /></div>
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A little agility test.<br />
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Tires to go over.<br />
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Oh yeah, more mud.<br />
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A little rinse.<br />
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Over the bus this time.<br />
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<br />
Cargo net on the bus.<br />
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Me climbing over the Yeti Gate.<br />
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The second set of monkey bars.<br />
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Tape is holding strong. My arm never fell off.<br />
<br />
<br />
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<div class="western" style="line-height: 100%; margin-bottom: 0in;">
Back to running. Right before the finish line there was two more CTG
obstacle. The “Inverted Ladder”. It's about eight foot high. You
can crawl underneath the ladder using your feet or jump up and grab
the top step. Pull yourself over the top and walk down the steps. </div>
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<br /></div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
The Inverted Ladder.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimmI0Yr3Jv1SyXbm7nDPOEvL88PsCgEsO2LlAoDyqQxYDZLu_CGA8X69vIzIdfp0lT4N_Hmou9ehFNym7mn6h0odW0rTc3FI9OVu_OeRBXxpkyFf3zrymQwHcSQES_lysWDIzoDsNJP_w/s1600/14581546_518371115018900_7632738295362077177_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimmI0Yr3Jv1SyXbm7nDPOEvL88PsCgEsO2LlAoDyqQxYDZLu_CGA8X69vIzIdfp0lT4N_Hmou9ehFNym7mn6h0odW0rTc3FI9OVu_OeRBXxpkyFf3zrymQwHcSQES_lysWDIzoDsNJP_w/s320/14581546_518371115018900_7632738295362077177_n.jpg" width="213" /></a></div>
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At the top of the Inverted Ladder.</div>
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One last mud hole to go through.</div>
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</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
“Flying
Flames” was the last obstacle. It wasn't a very big stack of
flaming logs but after 6 miles of hills and 64 obstacles my butt was
feeling a little heavy as I leaped over the logs. I made it through
the race without any injures except the lost of my elite belt. Very
painful. </div>
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<br /></div>
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The Finish Line.<br />
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<div class="western" style="line-height: 100%; margin-bottom: 0in;">
You can watch a 14 minute video of the full race at this <a href="https://www.youtube.com/watch?v=yx7VU4rYnsA" target="_blank">link</a>. Jason
Williams recorded his run through the race. He fast forwards through
the run and slows the video down for the obstacles.</div>
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<br />
</div>
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<br />
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
After the race it was time for a celebratory beer and visiting with
all the OCR friends I've made over the 2016 season. We talked about
the difficulty of each obstacle and how we made it through the race.
Several of us will be running the OCRWC in two weeks and we talk
about preparing for it.
</div>
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<br />
</div>
<div class="western" style="line-height: 100%; margin-bottom: 0in;">
What a great race to end the season. I encourage every to attend this
race next year. Don't make it your only race. See how many races you
can do next year and then finish with CTG XTC Mega Race. </div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3ZJ2zCqiyOgbbLLykpai2VIXXuQdDxENF0yCU9xi5zZjwnO7hyphenhyphenux_aXey6BimtGsr6T3EvR8YwbB4uqra-MDnVgFwNa4nNnOYM_U3AQvqL3huhU9CoVooW3P_RqeiKWhKhTZsTTmbRoI/s1600/14441000_10207663677091667_7680546529584176064_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3ZJ2zCqiyOgbbLLykpai2VIXXuQdDxENF0yCU9xi5zZjwnO7hyphenhyphenux_aXey6BimtGsr6T3EvR8YwbB4uqra-MDnVgFwNa4nNnOYM_U3AQvqL3huhU9CoVooW3P_RqeiKWhKhTZsTTmbRoI/s320/14441000_10207663677091667_7680546529584176064_n.jpg" width="176" /></a></div>
Said beer.<br />
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The prized medal.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWgnreqRoPKQILBwU1DT4r3kU-w0jXm0GAlEcIt9LhkiPRfzYDhffuByrj6D4aRt0JkaxUX-8Ul12kA5vQu1IzZcqxOqI3rRab1C_CdPlMvHky-8eJ9_qznjdIxd-4vWOXxutKxOs2Bg/s1600/14568088_10207664196664656_9162884353414198059_n%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWgnreqRoPKQILBwU1DT4r3kU-w0jXm0GAlEcIt9LhkiPRfzYDhffuByrj6D4aRt0JkaxUX-8Ul12kA5vQu1IzZcqxOqI3rRab1C_CdPlMvHky-8eJ9_qznjdIxd-4vWOXxutKxOs2Bg/s320/14568088_10207664196664656_9162884353414198059_n%25281%2529.jpg" width="176" /></a></div>
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<div class="western" style="line-height: 100%; margin-bottom: 0in;">
They have a Yeti!<br />
</div>
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Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com8tag:blogger.com,1999:blog-1041340317694590319.post-32993072086731363812016-09-05T16:47:00.002-07:002016-09-15T11:36:03.973-07:00Goruck Shakes up Oklahoma<style type="text/css">P { margin-bottom: 0.08in; direction: ltr; color: rgb(0, 0, 0); }P.western { font-family: "DejaVu Sans",serif; font-size: 12pt; }P.cjk { font-family: "DejaVu Sans"; font-size: 12pt; }P.ctl { font-family: "DejaVu Sans"; font-size: 12pt; }</style>
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</div>
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<br /></div>
<div class="western" style="margin-bottom: 0in;">
I did my first
Goruck event this past Labor Day weekend. It is an event I will never
forget. I wasn't sure what to except at this event. I assumed it
would probably be like Sealfit or a really long boot camp session. I
thought there might be a lot of yelling and commands barked at us.
Maybe it would be a long night of hazing. I knew it wouldn't be like
an Obstacle Race but I was still interested in trying the event.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I was told that
there would be a lot of teamwork. That we would be working as a team.
If you have read any of my earlier blogs you might have noticed that
I'm an introvert. “I'm not into working closely with others”, is
an understatement. Its not that I can't work as a team member. It is
that I prefer not to work with others. But I was invited to do the
event and so I decided to give it a shot.</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
This Goruck was
lead by Cadre Mikey B. You can look up his bio on the Goruck website.
He is part of the Special Forces and at the time of this writing he
is still on active duty. Mikey is part of what made this Goruck a
very special one. You will learn about why Mikey was an important
part of this Goruck as this story progresses.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
So Mikey comes
whipping into the parking lot just a couple of minutes until 9pm.
Almost everyone is there and some have be there for a while. Mikey
hops out of the trucks and greets the group. He says that there is
another family coming and we will start as soon as they get there. He
had barely finished his greeting and the family arrives. This is no
ordinary family. Not tonight anyways.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey spends a few
minutes explaining what Goruck is all about. He goes over the safety
rules and other guidelines. He tells us about himself. He then tells
us about the family that has shown up. They are the family of one of
Mikey's close friends that was killed in action. This family is like
Mikey's second family. They are very close. Mikey has come to
Oklahoma to do this Goruck to honor his fallen friend and his
friend's family. Mikey's friend's name was Jack.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Jack's wife, Dad,
sisters, nephew and nieces were there to honor Jack. Jack's Dad, I'll
call him Mr. M, was dressed out in Jack's uniform. He was wearing
Jack's hat, cami blouse and trousers. He had on a pair of Jack's
running shoes. The shoes were a little big so Mr. M had put duck tape
around them so they wouldn't come off of his feet. Mr. M was tall and
slim. He looked to be in pretty good shape for a man in his sixties.
He looked good in the uniform sort of like an old gunny. Although he
looked in shape and the uniform made him look even more convincing, I
wondered, could he make it though the night.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey had us put
our rucks over our heads and introduce ourselves. There was 40 of us.
We held our rucks over our heads while each person came out and faced
the group and told; their name, occupation, and what they hope to get
out of the Goruck. Everyone was holding their rucks up until their
arms gave out. We would rest our rucks on our heads until Mikey would
remind us to “Get them up”. Mikey asked how many of us were first
timers. It turned out that about 80 percent of the group was first
timers. Mikey had never had this large of group of first timers.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
But Mikey didn't
yell or bark at us like a drill instructor. He just called out in a
voice at the appropriate strength so everyone could hear. When he
gave the command the rucks all popped back up in the air and stayed
there until once again our arms gave out. After our introduction,
Mikey explained a little about his style. He said that we were all
adults and that he wasn't there to beat us down. He was there to show
his our strength as a team not to expose our weaknesses. He was going
to have us execute a mock military exercise so we could get a little
taste of what is like to be on a military team.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I was really glad
to hear that he wasn't going to treat us like a bunch of boot camp
recruits. I was already not to thrilled to be participating in a team
building exercises. The last thing I wanted was to have some dick
treating me like a newbie and trying to beat me down and break me
over the course of 12 hours.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
After that Mikey
had us do some warm up exercises to prepare for our mission. We
started off with the Tunnel of Love exercise. We made a line out of
people in the yoga Down Dog Pose. The last person in the line would
drop down in the prone position and crawl under the people in the
Down Dog Pose. Then the next person in line would drop down and start
crawling under. We kept dropping and crawling for a long time. We
crawled through a large water puddle that smelled like raw sewage. It
probably wasn't raw sewage, just very un-potable water. Mr. M was
close to me on the exercise and I could see that this was a test of
his strength and agility, but he kept on moving.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
The next warm up
exercise was “I'm up, he sees me, I'm down”. This is sort of like
“red light, green light”. Mikey divided us up into two groups,
group one and group two. Mikey would call out which group he want to
move and we would move. To play this game you low crawl until your
group is called. You then jump up and shout, “I'm up”! You take
off running and shout, “He sees me”! As soon as you finish that
phrase you shout, “I'm down”! As you drop back down on the ground
and start low crawling again. You continue crawling until your group
is called again.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
The last warm up
exercise was called a casualty drag. We paired up for this exercise.
Again not one of my favorite things to do. One person is the
casualty. The other person is the rescuer. The casualty lies on their
back with their ruck on their chest. The rescuer gets on all fours
over the top of the causality like they are in the bear crawl
position. The causality puts their arms around the rescuer's neck and
tries to lift their back up off the ground just a little bit. The
causality is allowed to use their feet to help the rescuer move. The
rescuer starts bear crawling while the casualty tries to push with
their feet to move to the finish line. Everyone had scratches on
their backs from this warm up.</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
After our “warm
up”, Mikey give us our mission. We were going to re-enact a portion
of Jack's mission. Mikey had 6 - 2X4's, a lot of rope, some duct
tape, and 4 yoga balls that were partially filled with water in the
back of his truck. The yoga balls were to simulate casualities.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
The situation was
a downed helicopter with four casualties. We were to make a stretcher
using the lumber, rope, and duct tape. We were taking the causalities
back to base. We also have an eight gallon jerry can of water, two
five gallon disposable water jugs, and one of those big blue water
jugs that you get at Walmart full of water. We also had a team weight
in the form of a log that had a Goruck logo on it.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey asked for a
team leader and an assistant team leader. The team leader was Mikey's
direct communication. If one of us needed anything we were to take
our issue to the team leader and he would either help us with it or
go to Mikey with the issue. Mikey told the team leader to have us
begin the mission. We had 35 minutes to construct the stretcher and
get organized. The team leader and his assistant began without a
moments hesitation. The leader asked for engineers or anyone that was
handy at building things for ideas. The builders stepped up and
starter working on the task. In what seemed like no time the
stretcher was built. Although I had my questions about its designed,
it proved out to be well built.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
With our stretcher
built and our water in hand we set out on our mission. It was going
to be 15 miles to base. Actually it was a 15 mile loop out and back
to Mikey's truck. But still 15 miles carrying a stretcher that
weighed around 250 pounds. We were also carrying about 200 pounds of
water. Everyone had at least 20 pounds in their ruck. The people that
weighed over 170 pounds were carrying 30 pounds or more.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
We had barely
gotten started on our mission when Mikey added an additional burden
to our task. Mikey discovered a light pole on the ground that he
decided was a scud missile that also need to be carried to base.
Apparently Mikey had promised someone in the group that we would do a
log carry. He had not promised anything about a light pole that
doubled as a scud missile. Finding something on a ruck is called a
“pig egg”. Cadres will often decide that some heavy object along
a trail is of importance and needs to be carried. These articles are
called “pig eggs”. Our pig egg was a 30 foot light pole that
weighed somewhere around one thousand pounds.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
So I did the math.
With our water, stretcher, and scud missile we were over 1,500
pounds. It could have been more. I didn't measure the exact wall
thickness of the pole. So how does a group of 40 people move over
1,500 pounds 15 miles in less that 12 hours? Team work, hard work,
and mental strength. Above all was the mission of honoring Jack. I
really think that Jack's family could have done it by themselves,
they were that determined. But the team was also mindful of Jack. I
think we all give just a little bit more than we thought we were
capable of in his honor.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I have to back up
for a minute here. There was also a team of policeman in the group.
They were there to honor the five police officers that were gunned
down in Dallas, Texas. This team of officers was incredible. They
were pushing it hard. When they would see someone on the team
struggling they would step in and give even a little more. Their
strength and perseverance was admirable.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
The first third of
the ruck was the most difficult for me. I was still very much in my
introverted place. I really didn't enjoy the casualty drag. I really
didn't think we would make it through with the stretcher design. The
team dynamics were starting to roll out. The warm up was hard. It was
physically demanding. We were hot, sweaty, and stinky from that warm
up. Our muscles were already getting tapped out. My mind was racing
with all the reasons why this wasn't a great idea. But I thought
about Jack. I thought about all our service men and women out there
struggling every day in situations not nearly as good as Oklahoma
City, Oklahoma, USA. I had to go big and get out of my head.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I'm still not sure
how we got a stretcher that was 8 feet wide through a 6 foot
passageway but we did. Not once but several times. It was amazing. We
made it happen. Some how our stretcher never broke apart. Mikey was
telling me after the ruck that usually whatever the team builds falls
apart several times during an event, ours never did. Maybe this was
another thing that changed my attitude. Somehow we made it the first
third of the ruck and we arrived at the river.</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
When we arrived at
the river we took a break and Mikey talked a little. Then we went to
the river. We waded down the boat ramp until the water was just deep
enough that when we squatted our butts went into the water. We held
our rucks in front of us on our chest. The water was also just deep
enough that everytime we squatted our rucks dipped into the water.
Mikey played a song on his phone that was all about up and down. And
that is what we did. For what seemed like at least 5 minutes or more
we did squats in the water. Even though our legs were already
trashed, the water felt good.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey asked for a
new team leader and assistant. I volunteered to be the team leader.
Mikey took us aside and gave us his evaluation of the mission so far
and what he would like to see as we proceeded forward with the
mission. He had noticed that some of the people were starting to limp
and others were showing signs of struggling. He said to try and take
care of these people by rotating them up to carry the flag.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I'm not really
sure why I volunteered to be team leader. I usually don't volunteer
for leadership positions. But I noticed when Mikey asked for
volunteers back at base before we started our mission that there was
a big delay before anyone volunteered. I guess because there were so
many of us that were first timers. No one was sure of what was about
to happen. The instructions for the mission were vague. There were
only a few people in the group that knew anything about the Oklahoma
City area. This brought my mind back to our service men and women.
Imagine being dropped in a foreign country with only a few
instructions and resources. Respect to our troops.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
So there I was,
the blind leading the blind. Mikey only showed the team leaders the
map he had of the route we were taking. I didn't have my glasses on
when he give me a quick view of the map on his iphone. So I was still
pretty much blind. What could I do as the team leader to improve our
performance and make us stronger as a team? The first third of the
ruck we were very unorganized when it came to rotating people into
carry the burdens. We had people from four foot eleven inches tall to
people over six feet tall. This made it a little awkward carrying the
burdens. Another problem was that a lot of the people were carrying
too long before they took a rest. People were pushing themselves pass
the point of muscle failure before stepping away from the burden.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I decided that it
would be a good idea to divide the 40 people up into 4 teams by
height. Two teams of people 5 foot 8 inches and under. Two teams of
people 5 foot 9 inches and taller. They shorter two groups were to
carry the stretcher burden and the taller group the scud burden. With
the team divided up into smaller groups, we call these fire teams in
the Marine Corps, we headed out into the night.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
How to solve the
second problem of people staying on the burden too long? The personal
trainer in me kicked in at this point. I decided to use landmarks to
rotate people in and out as we went. But after a while I realized I
wasn't rotating people out in a balanced manner. Some landmarks were
further away than others. Some people were staying with the burden
longer than others. I needed to come up with a better way.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Again the personal
trainer in me kicked in. When you are exercising there are two time
periods. The first time period is “time under tension”. Most of
the time when you are lifting heavy time under tension only last 30
to 90 seconds. The second period is the “rest” period. This is
where you give your muscles a break and let them rebuild their ATP
stores. Rest periods for heavy lifting last about 2 and a half to 3
minutes. I dug into my ruck and got my phone out. I pulled up my
timer app and set it to 3 minutes. We began rotating every 3 minutes.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
It was pretty
silent out there most of the time. Mikey would occasionally turn
music on to help us out, but for the most part, it was silent. I
decided as the team leader I also needed to help motivate the team. I
would give a count down of the 3 minutes to help keep their minds off
the burden. I would call out the minute and a half mark, the 30
second mark, and at 15 seconds I would tell them to get ready to
change out. This probably motivated some and irritated others, but
the important thing was it took their mind off the pain. It took my
mind off the pain.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Without any
instructions each of the four teams developed their own leaders. In
the Marine Corps we called team squad leaders. When I would start the
15 second count down the squad leaders would begin guiding their team
into position to rotate out. This really worked well and we rucked on
down the trail. We rucked another 5 miles rotating out every 3
minutes. Of course some people would stay in longer than 3 minutes.
They would see others on the team struggling and they would stay in
to help out. Jack's family was always staying in longer than they
should have. The police officers were always staying more than three
minutes. Some people were staying in for 6 to 9 minutes before they
would take a 3 minute rest.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I tried to rotate
some of the people who looked tired or hurt into the flag carrying
position. I had Mr. M take the flag. He had developed a limp and I
thought he needed a rest. Although he was limping he didn't look like
he was struggling. He looked determined. He looked like he was on a
mission. I'm not sure if he carried the flag for 3 minutes or 6
minutes but it wasn't very long. No sooner than I turned around and
he was back under the burden carrying the load. But he had been like
this all night. He was one of those team members that was going pass
the point of muscle failure before stepping away from the burden.
Jack's whole family was like that, giving more and pressing to the
limit. His wife and nephews also stayed under the burden longer than
they should have.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
When we reached
our next stopping point Mikey told us some stories about the special
forces. He told us the story behind the snake on the Goruck logo.
Sorry you'll have to do a Ruck to hear the story. He then told us
about his friend Jack who was killed in action and he introduce
Jack's family members that were there to honor Jack. The members of
Jack's family took a minute to say a word about Jack. Mikey had us
take a moment of silence for Jack. It was a very touching moment and
you could feel the team bonding with Mikey and Jack's family.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey asked for
another team leader and assistant. He talked to them for a minute
while the rest of us finished up our break. We began the ruck back to
Mikey's truck. There was several terrain challenges on the way back
and somehow we managed to again get an 8 foot wide stretcher through
a 6 foot passageway. We returned the scud missile to the place where
we had picked it up. We were happy to be relieved of this burden. We
reached base, Mikey's truck, before sunrise. We removed the
casualties, yoga balls, from the stretcher.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Now for the second
half of the mission. We were going to ruck to the Oklahoma City
Memorial before the sun was up. We had about 30 minutes to make it a
mile and a half. We now had to carry the casualties individually. The
yoga balls were heavy and very awkward to carry. Although the water
jugs were empty we carried them too. We still had our Goruck log as
well.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
When you do a ruck
fire hydrants are considered to be “Improvised Exposive Devices”
IED's. To defuse the IED's two members of the team must run up to the
fire hydrant and do 10 burpees. This hadn't been an issue on the
first half of our ruck around the river because there wasn't very
many on the river trail. But now that we were in downtown OKC there
was at least one on every block. This is where Jack's family really
shined again. Amber and Laila defused almost every one of the
hydrants. If it hadn't been for the team leader telling someone else
to take their places I'm sure they would have gotten them all.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
We made it to the
memorial before sunrise. Mikey gave us 30 minutes to pay our respect
to the ones that lost their lives in the Oklahoma City bombing. We
were also tasked with the job of memorizing 4 of the peoples names.
Each team member was assigned 4 chairs to memorize the names from.
After the 30 minutes was up we assembled out in front of the memorial
to recite the names to Mikey. This is were it got weird. As we were
standing in front of the memorial reciting the names of the people
who lost their lives in the bombing the ground began to shake.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
The ground moved,
the bird flew out of the trees, and the walls of the memorial shook.
A 5.8 earthquake had just occurred in Pawnee, Oklahoma. I'm not
saying that the Earth moved because a group of highly motivated
people honoring a fallen soldier and 5 fallen police officers were
standing in front of the memorial reciting the names of the fallen
from the Oklahoma City bombing, but it sure felt like it. Probably
just the result of fracking in Oklahoma.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
After everyone had
finished reciting their victims names we started our ruck back to the
base camp. Along the way Amber and Laila kept defusing the hydrants.
Mikey had us stop in front of the Oklahoma City Civic Center Music
Hall. They have a wonderful fountain in front of the building. I'm
not sure if one is supposed to play in it, but we did. Mikey had us
do push ups and flutter kicks over the spouts shooting up water. We
also played the wonderful game of “On your backs, on your bellies,
on your feet”. We still had our rucks on. We dropped to the ground
on our backs and started flutter kicking, then roll over onto our
chest for push ups, and then stand up and shout, “Fuck You!”.
Mikey would sing this to us, “On your backs, on your bellies, on
your feet”. I'm not sure how long this lasted but it went from
being cold, wet, and uncomfortable to being fun somehow. I didn't
want it to stop.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
We finished the
ruck back to Mikey's truck. He retrieved a small bag from his truck.
In the bag was our Goruck patches we had earned. Yup, for all our
effort we got a patch. No t-shirt, no medal, no podium. Mikey called
them “patchy poos”. He said it was amazing what people would do
for a patchy poo. He pointed out that the patch had no intrinsic
value. The patch only had whatever meaning we saw in it. They're not
something you can resell on ebay for a huge price. The value was
whatever you got out of the last 12 hours and 18 miles. How could
something so small represent so much?
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey handed out
the patchy poos to everyone as we stood in formation. He shook
everyone's hand and said a little something to each person. He gave
everyone a hug with their handshake. Everyone's face was beaming.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Mikey had had
Jack's family step out of the formation so that he could present
their patchy poos separately. After handing out the patchy poos to
the formation Mikey turned to Jack's family. The formation turned to
watch the presentation. Mikey said a little something about how each
member of the family had honored Jack during their efforts while on
the ruck.
</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
Someone had
brought some donuts and coffee for the group. Jack's family had
brought a picnic breakfast. We all broke up into small groups to lick
our wounds and have a little beer and breakfast. We compared the
scratches on our backs and laughed about the difficult night that we
had just made it through. Slowly people began to pack up their stuff
and leave. Mikey like all good leaders was the last man out.</div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
<div class="western" style="margin-bottom: 0in;">
I try to keep a
daily journal. This story was only going to be another entry into my
journal. But as I began writing I realized that this story was too
big and important to just become a journal entry into one man's
computer. This story needed to be shared with the public. My first
Goruck turned into an unforgettable amazing journey. We shook the
Earth. I hope yours will too. </div>
<div class="western" style="margin-bottom: 0in;">
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVyRPrVh-llD3rZDtsgcE-K3IXXqslTMda-N-hlfLvdT1S_C3vTWxaulG18FIpUqc7rudnfZ-YOIUznkEs1qEjWrNxsG9G-XWxyoNms6Dr3rz6I1tCPhaRC-xOy8ZibKiJ2828DvlhdTI/s1600/14100509_10207438573624221_449980673270296947_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVyRPrVh-llD3rZDtsgcE-K3IXXqslTMda-N-hlfLvdT1S_C3vTWxaulG18FIpUqc7rudnfZ-YOIUznkEs1qEjWrNxsG9G-XWxyoNms6Dr3rz6I1tCPhaRC-xOy8ZibKiJ2828DvlhdTI/s320/14100509_10207438573624221_449980673270296947_n.jpg" width="320" /></a></div>
Returning to base.<br />
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Coming back from the Memorial.<br />
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Me about to receive my patchy poo.<br />
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Mikey Bee listening to people recite the names of the fallen from OKC memorial.<br />
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Jack's Dad.<br />
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Group picture after the ruck.<br />
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Broken up into small groups after the ruck.<br />
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Emilio Estevez and William Baldwin! No, its Mikey Bee and Me.<br />
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Some kind of elephant trunk march punishment for dropping one of the casualties. <br />
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Sunrise at the OKC memorial.<br />
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Reciting the names just before the earthquake.<br />
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3 am. We are getting ready to hit the trail after Mikey's talks.<br />
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My Patchy Poo.<br />
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The fountain we did "On your back, on your belly, on your feet" in.<br />
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Another group shot.<br />
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Getting my patchy poo and man hug from Mikey Bee.<br />
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Our team weight.<br />
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Goruck number 2056 OKC 2016.</div>
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I really wished I had taken more pictures. I would have especially like to have a picture of our stretcher and the scud missile.<br />
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Some pictures taken from others that attended the event:<br />
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Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com1tag:blogger.com,1999:blog-1041340317694590319.post-1898741155564287612016-05-31T14:39:00.002-07:002016-05-31T14:39:21.445-07:00Almost a year.Its been close to a year since I posted on my blog. I'm posting this because Facebook said the blog didn't exist. Also I'll be posting about PaleoFx 2016 soon.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-83855558482179249462015-08-20T07:46:00.005-07:002015-08-20T07:46:59.185-07:00Strength-to-Mass Ratio info
<div style="line-height: 100%; margin-bottom: 0in;">
Weight-to-strength ratio or Strength-to-Mass ratio are terms used to
describe ones physical functionality. We will call it
Strength-to-Mass ratio and abbreviate it as SMR. SMR is critical for
obstacle racing and functionality in life. Especially as we get older
we have to fight to maintain our SMR.
</div>
<div style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div style="line-height: 100%; margin-bottom: 0in;">
Short definition
of Strength-to-Mass ratio:</div>
<div style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
<div style="line-height: 100%; margin-bottom: 0in;">
<a href="http://athletics.wikia.com/wiki/Strength-to-Mass_Ratio">http://athletics.wikia.com/wiki/Strength-to-Mass_Ratio</a></div>
<div style="line-height: 100%; margin-bottom: 0in;">
<br />
</div>
Strength-to-Mass Ratio (S-M R) is the <a href="http://athletics.wikia.com/wiki/Force?veaction=edit&redlink=1">force</a>
a person can exert divided by their <a href="http://athletics.wikia.com/wiki/Mass?action=edit&redlink=1">mass</a>.
It is typically used in correlation with <a href="http://athletics.wikia.com/wiki/Functional_exercise">functionality</a>;
it is primarily of importance to people concerned with improving the
ability to manipulate their own body (<a href="http://athletics.wikia.com/wiki/Gymnastics_%28sport%29">gymnastics</a>,
<a href="http://athletics.wikia.com/wiki/Rock_climbing?veaction=edit&redlink=1">rock
climbing</a>, <a href="http://athletics.wikia.com/wiki/Martial_arts">martial
arts</a>). These people should focus on exercises that increase
strength-mass ratio, whereas <a href="http://athletics.wikia.com/wiki/Bodybuilders">bodybuilders</a>,
for instance, do not concern themselves so much with S-M R because
the priority is more increase in bulk. S-M R is also beneficial for
older people looking to enhance their lives through <a href="http://athletics.wikia.com/wiki/Fitness">fitness</a>.
The crucial point is that your training must increase <a href="http://athletics.wikia.com/wiki/Strength">strength</a>
by a greater percentage than mass. Types of exercises that help:
things such as weighted <a href="http://athletics.wikia.com/wiki/Pullups">pullups</a>/<a href="http://athletics.wikia.com/wiki/Dips">dips</a>/<a href="http://athletics.wikia.com/wiki/Pistols">pistols</a>,
<a href="http://athletics.wikia.com/wiki/Cleans">cleans</a>, <a href="http://athletics.wikia.com/wiki/Snatch">snatch</a>,
<a href="http://athletics.wikia.com/wiki/Deadlift">deadlift</a>, etc.
<br />
<br />
<br />
<br />
The next link is an online calculator for strength-mass
ratio. I don't like that there is no pull up or lat pull down
measurement as being able to pull your body weight up is extremely
important in obstacle racing and in life.<br />
<br />
<a href="http://strengthlevel.com/">http://strengthlevel.com/</a><br />
<br />
<br />
<br />
The next link is to a paper on SMR levels. The higher your
ratio the better your score.<br />
<a href="http://www.golimestonesaints.com/documents/2012/11/27/standards.pdf?id=1308">http://www.golimestonesaints.com/documents/2012/11/27/standards.pdf?id=1308</a><br />
<br />
<br />
<br />
Here is a chart to measure your strength-mass.<br />
<a href="http://www.bodybuilding.com/fun/weis1.htm">http://www.bodybuilding.com/fun/weis1.htm</a><br />
<br />
<br />
<br />
The next link is to a book on exercise physiology and some
test to measure your SMR.<br />
<br />
<br />
<br />
<a href="https://books.google.com/books?id=T-s3OAZdlhsC&pg=PA600&lpg=PA600&dq=strength+to+mass+ratio+calculator&source=bl&ots=ZBlJj2ajK0&sig=HBV0yd6cnqw7aYcoNSDiTgz8vVo&hl=en&sa=X&ved=0CEYQ6AEwCDgKahUKEwiDzLPW8LfHAhWTFZIKHWQnDSw#v=onepage&q=strength%20to%20mass%20ratio%20calculator&f=false">https://books.google.com/books?id=T-s3OAZdlhsC&pg=PA600&lpg=PA600&dq=strength+to+mass+ratio+calculator&source=bl&ots=ZBlJj2ajK0&sig=HBV0yd6cnqw7aYcoNSDiTgz8vVo&hl=en&sa=X&ved=0CEYQ6AEwCDgKahUKEwiDzLPW8LfHAhWTFZIKHWQnDSw#v=onepage&q=strength%20to%20mass%20ratio%20calculator&f=false</a><br />
<br />
For more information enter the terms strength-to-mass ratio or
weight-to-strength ratio in your favorite search engine.
<br />
<br />
<br />
<br />
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<br />
</div>
Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com3tag:blogger.com,1999:blog-1041340317694590319.post-68484486433445608212015-08-05T10:51:00.000-07:002015-08-05T10:55:25.691-07:00It starts with greensIt has been a while since I made a post. Its enough to keep up with Facebook, Instagram, and Pinterest. But I wanted up give an update on how my Primal way-of-eating has evolved. My diet has changed into a Plant-based Primal Diet.<br />
<br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> The base of the diet is green leafy vegetables, followed by all the other vegetables, and fruits. Then we add in the starches root vegetables, grains, and legumes. Nuts and seeds are stacked on top of that. Grass-fed ruminants and seafood are next. Eggs, pastured pork and chicken. Raw dairy products like milk and cheeses. And at the very top of a pyramid would be modern products also known as junk food, crap, and man-made products, eat very little of these foods. If you want to lose weight stick to the vegetables, fruits, and starchy foods. Do not add fat, this includes avocados. Eat only when you are hungry and not on a schedule. Stay on this diet until you lose all the weight you want. 28 or 30 days isn't enough, do it until your done. Don't drink alcohol.</span></div>
<div dir="ltr" id="docs-internal-guid-772ab50c-feee-0909-97fa-7cc7e7052d61" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> But several doctors and writers have written about this way of eating and have some short and very concise articles on the subject. Below are links to these articles. They are well written and say everything I would say about a healthy diet.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><br /></span></div>
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<br /></div>
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<a href="http://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.humansarenotbroken.com/about/plant-paleo/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://www.humansarenotbroken.com/about/plant-paleo/</span></a></div>
<br />
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<a href="http://www.humansarenotbroken.com/plant-paleo-part-1-the-gatherer-hunter-diet/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://www.humansarenotbroken.com/plant-paleo-part-1-the-gatherer-hunter-diet/</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.humansarenotbroken.com/plant-paleo-part-2-grains-legumes-fiber-and-antinutrients/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://www.humansarenotbroken.com/plant-paleo-part-2-grains-legumes-fiber-and-antinutrients/</span></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.drfuhrman.com/library/what-is-a-nutritarian-diet.aspx"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">https://www.drfuhrman.com/library/what-is-a-nutritarian-diet.aspx</span></a></div>
<br />
<br />
Have a great summer, well what is left of it.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-64753901190649191732015-04-26T17:10:00.000-07:002015-04-26T17:10:00.839-07:00PaleoFX 2015 I enjoyed PaleoFX 2015 this year it was really good. But unfortunately I don't think it was as good as it has been the last two years. The event was larger this year and took up the whole Palmer Event Center. The extra space was great and made it where the rooms weren't too crowded. Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-40255395023973336962015-03-17T08:58:00.000-07:002015-03-17T08:58:19.994-07:00Superhuman Coach NASM CEU's I received my CEU's and certificate today for my Superhuman Coach Course. The Superhuman Coach Course is an advanced education program for personal trainers, coaches, and other professional in the fitness, health, and medical field. Here is a description of the course from the <a href="http://superhumancoach.com/superhuman-coach-faqs/" target="_blank">FAQ page</a> on the <a href="http://superhumancoach.com/" target="_blank">Superhuman Coach website.</a><br />
<br />
<em>"Superhuman Coach Network provides you with a complete online 12
month education in advanced topics of performance, recovery, digestion,
brain, sleep, hormones and fitness business – and also connects you to a
global mastermind of expert coaches, along with direct personal
mentorship from Ben Greenfield for your personal and career growth.
Through monthly workshops, exams, and a robust online forum, you’ll
learn in a supportive environment from Ben Greenfield and an expert team
of health and nutrition experts and physicians, while also being given
the opportunity to publish your videos, audios and articles on our site
and be connected to clients who come the Superhuman Coach Network to
achieve their goals</em>".<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Z-D1_m3eVld20ANrQT0nmWO5lTGwJAtAczh2ZzuYo4NPdZOUkcW88z-VIslSO4I94VMWs5oL2SijW_Omc-Lhadk-VNEcyToZKNATEaXaQiL1cj0l49IZoLybSMoSVSZypzjlelMa2es/s1600/SHC-3D-2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Z-D1_m3eVld20ANrQT0nmWO5lTGwJAtAczh2ZzuYo4NPdZOUkcW88z-VIslSO4I94VMWs5oL2SijW_Omc-Lhadk-VNEcyToZKNATEaXaQiL1cj0l49IZoLybSMoSVSZypzjlelMa2es/s1600/SHC-3D-2.png" height="320" width="230" /></a></div>
<br />
<br />
You can go to the <a href="http://superhumancoach.com/discover-the-fastest-way-to-get-a-better-body-enhance-performance-cut-through-diet-confusion-blast-body-fat-live-longer/" target="_blank">information page</a> for a more detailed synopses of the program. This page describes each module of the program and all the material that is in program.<br />
<br />
The Superhuman Coach Network is the creation of <a href="http://www.bengreenfieldfitness.com/ben-greenfield/" target="_blank">Ben Greenfield</a>. Click on his name to get a full bio on Ben. Here's the first paragraph of his bio:<br />
<br />
"Author of the New York Times Bestseller “<a href="http://www.beyondtrainingbook.com/" target="_blank">Beyond Training</a>“,
Ben Greenfield’s balanced approach to fitness, nutrition and health
comes from his extensive experience in the fitness and wellness industry
as one of the country’s leading personal trainers and wellness
consultants. In 2008, Ben was nominated by the <a href="http://www.nsca-lift.org/" target="_blank">NSCA as America’s top personal trainer</a>, and in 2013 and 2014, Ben was voted as one of the <a href="http://greatist.com/health/most-influential-health-fitness-people" target="_blank">top 100 most influential individuals in health and fitness</a>."<br />
<br />
I highly recommend his <a href="http://podcast./">podcast.</a> Learn everything you need to know about health, fitness, human performance, and much more from Ben Greenfield and Brock Armstrong. The cover breaking news in all things health and fitness related as well as answer questions from listeners. Ben also has special podcast where he interviews the greatest minds in their fields.<br />
<br />
But enough about Ben. :-) Let's talk about me because I'm one of Ben's Superhuman Coaches. You can find a list of all the Superhuman Coach on the <a href="http://superhumancoach.com/coaches/" target="_blank">Superhuman Coach website</a> or over at <a href="http://greenfieldfitnesssystems.com/product-category/coaching-consulting/" target="_blank">Greenfield Fitness Systems. </a>All the coaches have completed the Superhuman Coach Program and are being mentored my Ben. Coaches that complete the coarse can get CEU's from the personal training association that they have accreditation through. I am a <a href="http://www.nasm.org/" target="_blank">National Academy of Sport Medicine (NASM) </a>Certified Personal Trainer (CPT) as well as a NASM Fitness Nutritional Specialist (FNS). I recently submitted my Superhuman Coach Certificate to NASM and I received CEU's for completing the course.<br />
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<br />Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-61245241576399054762015-01-06T09:28:00.002-08:002015-01-06T09:28:29.428-08:00Happy 2015!Happy New Year! I'm a little late on posting this, sorry, just been busy. I've made over 50 videos of sledgehammer exercises and I've uploaded most of them to my <a href="https://www.youtube.com/user/PrimalBodhi" target="_blank">Youtube channel.</a> The sledgehammer is really a fun tool to exercise with. It is a great workout and the time passes quickly while you are having fun swinging the sledgehammer.<br />
<br />
Here's the overhead wood chopping exercise. Be sure to check out all of the sledgehammer exercises.<br />
<br />
<a href="https://www.youtube.com/watch?v=WzZ1EKdHNwE" target="_blank">Overhead Wooding Exercise</a>Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-9086123232043491812014-10-24T10:48:00.002-07:002014-10-24T10:48:20.264-07:00Rev yourself with Ben Greenfield<div id="yui_3_16_0_1_1414164732013_5062">
<i id="yui_3_16_0_1_1414164732013_5061"> What if you could be strong, healthy and fit on the outside AND the
inside? Ben Greenfield thinks you can, and he's ready to show you how.
Join Ben for an unprecedented event as he talks to 24 world-class
experts about how to achieve peak potential. If you're ready to see what
you're really made of, sign up for REV Yourself and start getting the
best from your mind and body!</i></div>
<i>
</i><br />
<div id="yui_3_16_0_1_1414164732013_5060">
<i id="yui_3_16_0_1_1414164732013_5059">REV Yourself with Ben Greenfield streams FREE starting <span id="yui_3_16_0_1_1414164732013_5090">November</span> 17! Sign up <a href="https://www.entheos.com/REV-Yourself?c=Brian-Beaven" target="_blank">here</a></i></div>
<div id="yui_3_16_0_1_1414164732013_5060">
<br /></div>
<div id="yui_3_16_0_1_1414164732013_5060">
<br />
<i id="yui_3_16_0_1_1414164732013_5059"><b id="yui_3_16_0_1_1414164732013_5092"><span id="yui_3_16_0_1_1414164732013_5091" style="background-color: yellow;"></span></b></i><i id="yui_3_16_0_1_1414164732013_5059"><b id="yui_3_16_0_1_1414164732013_5092"><span id="yui_3_16_0_1_1414164732013_5091" style="background-color: yellow;"></span></b></i><i id="yui_3_16_0_1_1414164732013_5059"><b id="yui_3_16_0_1_1414164732013_5092"><span id="yui_3_16_0_1_1414164732013_5091" style="background-color: yellow;"> </span></b></i></div>
<a href="https://www.entheos.com/REV-Yourself?c=Brian-Beaven"><img src="https://s3.amazonaws.com/entheos-images/attachments/production/501/original.jpg?1411748479" /></a>Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-46529669303307047152014-08-19T09:53:00.000-07:002014-08-19T09:53:14.227-07:00Starch reset revisited.I've had some people interested in the potato hack again. Here's the information:<br />
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<br />
<div align="CENTER" class="western" style="margin-bottom: 0in;">
<span style="font-size: large;"><b>Primal
Starch Reset</b></span></div>
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<br />
</div>
<div class="western" style="margin-bottom: 0in;">
Here is how to do the
Primal Starch Reset:<br /><br />- Buy 10-20lbs of high quality potatoes<br />-
Wash and cook 5lbs at a time. Boil or bake and store in fridge.<br />-
Plan on eating 2-4 lbs a day to your hunger. Munch cold ones for a
snack.<br />- Use salt, pepper, vinegar and maybe a little ketchup or mustard.<br />-
Eat nothing else. Don't use fat or oil to cook with.</div>
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That is the hard core
version.
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</div>
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Here’s a little
easier version, but you may not get as good as results. Maybe you’ll
get better results; especially if it helps you stay with the hack.</div>
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<br />
</div>
<div class="western" style="margin-bottom: 0in;">
Eat potatoes, it
doesn’t matter which kind. Sweet potatoes are good using them to
help break up the boredom can help.</div>
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<br />
</div>
<div class="western" style="margin-bottom: 0in;">
White rice works too.
You should have beans with it to get a complete amino acid profile.</div>
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If you need variety you can use these vegetables:</div>
<div class="western" style="margin-bottom: 0in;">
<br />
</div>
<div class="western" style="margin-bottom: 0in;">
Artichoke, arugula,
asparagus, bell peppers, bok choy, broccoli, Brussels sprouts,
cabbage, cauliflower, celery, celery root, collards, cucumbers,
endive, fennel, garlic, green beans, jicama, kale, leeks, mushrooms,
mustard greens, onions, peppers, radishes, green leafy vegetables of
all sorts, and watercress. </div>
<div class="western" style="margin-bottom: 0in;">
<br />
</div>
<div class="western" style="margin-bottom: 0in;">
You can use ketchup but
make sure it has sugar for the sweetener not HFCS. Don’t use too
much.</div>
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<br />
</div>
<div class="western" style="margin-bottom: 0in;">
Mustard is fine too.
</div>
<div class="western" style="margin-bottom: 0in;">
<br />
</div>
<div class="western" style="margin-bottom: 0in;">
“No fat” broth is
good.</div>
<div class="western" style="margin-bottom: 0in;">
<br />
</div>
<div class="western" style="margin-bottom: 0in;">
The idea is too have
very little to <b>almost no fat. No fructose</b>. Absolutely No <b>alcohol.</b></div>
<div class="western" style="margin-bottom: 0in;">
<br />
</div>
<div class="western" style="margin-bottom: 0in;">
Eat when you are
hungry. Don’t eat if you are not. Eat until full. Wait until you
are hungry to eat your first meal of the day instead of rolling out
of bed and eating breakfast. Wait until you are hungry before you eat
again. Don’t snack out of boredom of some other emotion. Don’t
eat because everyone else is eating. Don’t eat by the clock. This
means don’t think because it is noon or 5 o’clock that you need
to eat. Eat when you are hungry, don’t if you are not. Remember we
are trying to break old eating habits.
</div>
<div class="western" style="margin-bottom: 0in;">
</div>
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<br />
</div>
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<br />
</div>
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<br />
</div>
<div class="western" style="margin-bottom: 0in;">
<br /><br /><br />
</div>
Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-536447248713085832014-08-10T13:00:00.002-07:002014-08-10T13:00:32.249-07:00End of the Greens Challenge My 30 days of Greens challenge is over. I think I had 1 day of no greens, 2 days of only a couple cups of greens, and 2 days with only 4 cups of greens. The rest of the days I consumed 5 cups of greens per day. I feel great!Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-15782425586405794202014-08-01T08:48:00.000-07:002014-08-01T08:48:31.571-07:00Greens challenge Yesterday and Wednesday I didn't eat enough greens. It was day 21 and 22 of the challenge. I'm blaming it on job change, stress, and avocado season.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-38271297232915046232014-07-22T10:50:00.000-07:002014-07-22T10:50:09.430-07:00Interview with Ray Cronise on No Meat AthleteCan you handle the truth? <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=658518696" href="https://www.facebook.com/Raycronise">Ray Cronise</a>
is interviewed by Matt Frazier on the No Meat Athlete podcast. They
cover Ray's paper that was recently released, "Metabolic Winter
Hypothesis". Ray explains his food triangle and how it works for weight
loss. But, be ready to be smacked with the truth, "we eat too much and
stay too warm".<br />
<br />
<a href="http://www.nomeatathlete.com/radio-29/" target="_blank"> http://www.nomeatathlete.com/radio-29/</a><br />
<br />
<br />
Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-91626820331737589262014-07-21T11:08:00.002-07:002014-07-21T11:08:40.652-07:00Greens update I'm really busy so I'll make this quick. I missed out eating 5 cups of greens this weekend. On Saturday and Sunday I only had 4 cups of greens each day.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-19618491312936501882014-07-17T08:07:00.002-07:002014-07-17T08:07:21.817-07:00Day 6 & 7 of greens challenge My weight bounced up to 171lbs after a couple days of eating too much. Especially dairy and meats. I'm back down today to 167.5lbs.<br />
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Day 6, Tuesday 7/15/14</div>
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<br />
The cooler weather took a minute off of my pace. My heart rate stayed much lower in the coolness. I ran 50% of my time in zone 4 and 30% in zone 5. My heart rate was lower and my pace was much faster.<br />
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Day 7, Wednesday 7/16/14</div>
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I wasn't very active on Wednesday. I didn't meet goal on my steps. I didn't sleep well again either. I'm thinking about investing in a better sleep tracking device to see if the Loop is accurate. Also, with a better sleep tracker I can't look at more aspects of sleep such as dream cycles and brain waves/states.<br />
<br />
I'm still not having any problem getting 5 cups of greens a day. Here's the deal, ya have to eat lots of vegetables, especially greens. Vegetables are bulky and take up room in your stomach. They are nutrient dense and calorie sparse. Eating vegetables will push the other nutrient sparse/calorie dense foods, like meat and dairy out of your diet. This way you can eat more, get more nutrients, and consume less calories. There, I just gave away the key to the kingdom. But, do you have what it takes to use the key to get into the kingdom of a healthy lean body?<br />
<br />Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-71835743003256748332014-07-15T11:52:00.001-07:002014-07-15T11:52:16.579-07:00Day 5 of greens challenge I'm finding it very easy to get 5 cups of greens a day. I have a couple of meals with 2 or 3 cups of greens and I'm good. So I might have to up the challenge some how. I know I want to get some more sulfur containing vegetables in my diet so I might add that to the mix. I had pizza yesterday. It was a lunch that was provided for me. It was good, but my face was puffy this morning. I also went up in weight a half a pound. I weighed 168lbs this morning.<br />
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My morning salad. I had to substitute grapes for my pineapple. It was good, but not as good as pineapple.<br />
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Lots of calories and sodium yesterday. Wow! over 4,000mg of sodium! No wonder I'm puffy today.<br />
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I'm really surprised that I didn't have any inactivity warnings yesterday because I was sitting in a class room most of the day. I guess we got breaks often enough to prevent an inactivity alert. I had really poor sleep last night as you can see from the picture. Lots of tossing and turning.<br />
<br />
Today I had a really good run. Check back tomorrow to see what a 30degree drop in temperature can do for run time.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-57056862449490893192014-07-14T17:04:00.000-07:002014-07-14T17:04:03.949-07:00Day 3 and 4 of greens challenge I've been busy lately and still am. So I'll make this really quick. I've gotten my greens in every day. I weighed 167lbs this morning.<br />
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The above was day 3 in pictures. I had grilled salmon, salads, and grilled peaches. I logged 18,864 steps and burned 3,044 calories.<br />
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Day 4 in pictures. I ran my 6 miles course. It was a hot tough run. I took my Loop off a couple times on Sunday and forgot to put it back on. <br /><br />
<br />Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-41707930600585672972014-07-12T09:23:00.002-07:002014-07-12T09:23:55.242-07:00Day 2 for 5 cups of Greens Yesterday I was able to get my 5 cups of greens. I had a big salad for breakfast and enchiladas espinacas for supper. Along with the enchiladas I had lettuce on my tacos and a small lettuce salad.<br />
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This is how I measure out my greens for my salad. I have two cups of spring mix and 2 cups of Dole Classic Romaine mix. Then I put on the fruit and berries.<br />
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I love fresh pineapple. A big thanks goes out to the companies that produce pineapple and the workers who work for those companies. <br />
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Cookies for lunch? Yes, that is right, I filled up on cookies for lunch. But these were healthy cookies. :-). These are the sweet potato cookies I promised I would share with you today. They turned out really good IMHO. Here's the recipe:<br />
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Fruit and sweet potatoe cookie<br /><br /> 1 1/2 cups old-fashioned oats<br /> 1 cup coconut (shredded)<br /> 1/4 almonds (ground)<br /> 1/2 cup mixed nuts (such as walnuts, pistachios, or peanuts)<br /> 1 cup dried fruit (mixed, such as dates, raisins, or blueberries)<br /> 1/2 tsp salt<br /> 1 tsp ground cinnamon<br /> 1/2 tsp ground ginger<br /> ground cloves<br /> 1 1/2 cup of sweet potato<br /> 1/2 unsweeten applesauce <br /> 1 tsp vanilla extract<br /><br /> <br /><br />Preparation<br /><br /> 1. Preheat the oven to 180 degrees Celsius.<br /> 2. In a bowl, add the oats, coconut, almonds, mixed nuts, mixed dried fruits, salt, cinnamon, ginger, and a pinch of cloves. Mix well.<br /> 3. Mash the sweet potato in a separate bowl. Add the applesauce and vanilla and mix well. Pour this mixture into the other bowl and mix until a "dough" forms.<br /> 4. Make small circle shapes with the “dough” by hand and place them on a baking sheet.<br /> 5. Bake the cookies for 45 minutes. Remove from the oven and allow to cool.<br />
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I also made another batch of the PB + J cookies. Actually, I made a double batch, but these little suckers don't have a chance if I'm around. They are highly addictive.<br />
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I had Enchiladas Espinacas at El Charro's last night. That is spinach enchiladas. I also had a couple of beef tacos on the side. So the enchiladas and the lettuce was the finished off my greens for the day.<br />
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I was active for almost 9 hours yesterday. I logged 24948 steps and burned 3288 calories. But here's a crazy thing. I was so restless in my sleep that the Loop thought I was active between the hours of 1am and 2:30am. I was in bed between those times. I must have done a lot of tossing and turning.<br />
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I ran yesterday and this time everything worked. I ran 6.32 miles in 1 hour and 8 minutes. It guesses that I burned 893 calories on this run. I ran in zones 4 and 5.<br />
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I ran almost an even amount in zones 4 and 5. I hit zone 6 a few times and I had to slow down. That is what I really like about running with the HRM, but ability to monitor my heart rate and match up my pace.<br />
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Ok, so here is the shameless selfie that I've been promising. Yeah, the dog is looking at me like I'm crazy too. Vegetables do a body good.<br /><br />
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<br />Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-88126053328553244132014-07-11T13:27:00.002-07:002014-07-11T13:28:39.087-07:00Day 1 of the 5 cups of greens a day, 30 day challenge Yesterday was the start of my new 30 day challenge. I will try to get 5 cups of green leafy vegetables a day. Pretty ambitious I know. I was only able to get in 4 cups yesterday. I ate potatoes for lunch and I didn't get hungry again. I had a protein drink at the end of the evening to bump up my protein intake a bit. I was at 30grams of protein and I wanted to get 60 grams, so I had some whey protein with almond milk.<br />
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I ate just a little over 1,700 calories yesterday. I had a few too many carbs in the way of sugars from the fruits. It rained all day yesterday and I was on the computer most of the day.<br />
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Despite it raining all day I still managed to stay fairly active. I had one activity warning. I logged in 14565 steps and burned 2727 calories.<br />
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I'm being more active today and I've already gotten 4 cups of green leafy vegetables in today. But I'm baking cookies again. I've got a new sweet potato cookie baking. I'll post the results and the recipe tomorrow. Ok....first batch is out of the oven and they are good.Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com0tag:blogger.com,1999:blog-1041340317694590319.post-60306524642795527122014-07-10T08:41:00.001-07:002014-07-10T08:42:44.397-07:00Day 30 of 30 day plant-based challenge Yesterday was the last day of my 30 plant-based challenge. I weighed 165.5lbs again today. So I lost about 8.5lbs in 30 days. There were days when my weight was up and days my weight was down. I was at 164lbs before the 4th of the July.<br />
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Look at the black squares to see the trend. The white squares shows my daily changes.<br />
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I had a lot of calories yesterday. Lots of my healthy cookies. :-P</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijkHyuC5yb7YMGA5sKQyuNEgJMcFHDYETam2zxFPqqAAm3oS-emdVtD43-BO7xbIkTzTAqMFPpjay9mwty_ezHDCGIkqUJmxAP3CZOZPqLKAUS7hzMed6Q1RHnUm1k38gWTXcGmgiWpcY/s1600/day_30_activity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijkHyuC5yb7YMGA5sKQyuNEgJMcFHDYETam2zxFPqqAAm3oS-emdVtD43-BO7xbIkTzTAqMFPpjay9mwty_ezHDCGIkqUJmxAP3CZOZPqLKAUS7hzMed6Q1RHnUm1k38gWTXcGmgiWpcY/s1600/day_30_activity.jpg" height="235" width="320" /></a></div>
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I wasn't very active yesterday. I had one period of inactivity. 6 hours and 5 minutes active time yesterday. Only 9708 steps. Estimated to have burned 2442 calories.<br />
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I feel great, which is more important than the weight loss. I feel much better with a lower consumption of animal products. My next challenge is to eat at least 5 cups of greens a day. I'm going to increase my greens intake to 5 cups a day for the next 30 days. Who's in?Bodhihttp://www.blogger.com/profile/10456054606333359371noreply@blogger.com2