Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Complete 4 cycles of:
25 Meter Log Flip
25 Meter Backward Log Drag
Warmup: 30 second Grok Squat, three light sprints at 70%.
It was the unholy confluence of corporate ethics lapses and shortsightedness, governmental/corporate collusion, and personal irresponsibility that set the stage for the “Flip That House” phenomenon, and we’ve seen what damage it wrought. As a nation, we’re still reeling from the effects. This week’s WOW, dubbed “Flip That Log,” also requires a triumvirate of preconditions – strength, speed, and a heavy log (or log analog) – for successful implementation, and it too will cause great microtrauma, only this time to your musculature. And the effects will only be felt for a day or two, rather than years. And it will all be beneficial.
“Flip That Log” is simple: flip a log end over end (using explosive hip extension to get the log up to chest height, then drive it up and over using your shoulders and by pushing/running with your legs) for roughly 25 meters, then pick it up by one end and drag it backward to your starting position. Rest for about a minute and repeat three more times. Don’t let the simplicity lure you into complacency; this is a tough, tough workout that hits your entire body. It’s a quintessential strength-and-conditioning routine. You’re lifting, pushing, extending, sprinting, and pulling. You work your hips, your glutes, your quads, your shoulders, your lats. Name it and it’s being used. Short, sweet and to the point.
The hard part will be finding the log. Railroad ties, big tires, a heavy bag, a slosh tube filled to the brim with water, small abandoned refrigerators, and heavy lumber will all work – basically, anything that requires significant effort to flip end over end. The taller and heavier the thing is, the more difficult the exercise will be (although the taller it is, the fewer flips you’ll have to make to hit 25 meters). What’s important is that it’s heavy for your skill and strength level. That might mean a thirty pound log or it might mean a two-hundred pounder. It’s all very relative. You’ll also most likely have to perform this outdoors, and, since it’s February, that could mean snow/rain/cold, depending on where you’re located. I can do this on the beach in 72 degree weather, and I realize that I’m lucky. Sorry about that, guys! Still, make it work. The workout is short, remember, and the intensity required will warm you up in a couple minutes. If you do it right, you won’t even notice the cold.
A few things to remember: