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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-19-2007, 05:00 PM   #1
Kevin Burns
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As many WOD's I do my lower back is never quite as sore as when I'm hiking up and down hills with a 20-30lb pack on. Besides a godawful epplictical trainer does anyone have advice in specific workouts that stress each side of the lower back as hiking would do ??
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Old 02-19-2007, 07:07 PM   #2
David Aguasca
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try some supermans on a GHD. or do some really high rep sets of OHS, maybe.
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Old 02-19-2007, 07:59 PM   #3
Kevin Burns
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Well those exercises work the back muscles on each side of the spine at the same time. i'd like to trash them each separately just like hiking does. the only thing i can think of is lunges...
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Old 02-19-2007, 08:03 PM   #4
Nick Cummings
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Try some reverse hypers off a table or something. They hit my lower back pretty hard. Are you wearing a backpack with a hipstrap? In my hiking experience I never felt like my lower back took the brunt of anything. In fact usually I just feel generally fatigued like I have been hit by a train after hiking.
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Old 02-19-2007, 08:57 PM   #5
Kevin Burns
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what is a reverse hyper ?
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Old 02-20-2007, 05:43 AM   #6
William Hunter
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try single leg DB deads, they always torch one half of the back.
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Old 02-20-2007, 11:19 AM   #7
Wayne Sauve
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Like Nick said, try a hip belt. This will take most of the load off of the shoulders and back and place it on the hips.

Pack your backpack with all heavy items high, on top, this will reduce the pull on the shoulders.

And a good backpack. One that sits high on your back, with straps that do not pull the weight back.
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Old 02-20-2007, 12:24 PM   #8
Kevin Burns
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the pack is fine. i have a good one and am always aware when the belt needs tightened. single leg deads sound fun. i'm going to try to figure how a way of doing good mornings with one leg tonite.
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Old 02-21-2007, 08:00 PM   #9
Jibreel Freeland
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Maybe try sprinting with a pair of ten pound dumbells, or doing stairs with a pair of tens, I bet both of those would hit the back among other things, maybe the latter more then the former.
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Old 02-22-2007, 12:34 PM   #10
John Milgram
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Romanian deadlifts?

http://orgs.jmu.edu/strength/Exercis...n_deadlift.htm (w/f safe)

Single-leg Romanian deadlifts?

Waiter's Walk? Suitcase Walk? Overhead squats?
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