Boxes of Doom
Since the Rustinator has put me on a program, with the aim of making his “heart swell with pride”, I’ve been hitting the gym a few times a week.
The best exercise, apart from savage back squats, is the last one. This exercise is lovingly entitled, “boxes of doom”.
Here’s what you do.
1. Find a vertical step about knee height.
2. Take an appropriate weight. I started with 10kg and have worked up to 20kg. Rusty owns it up with a 25kg dumbell.
3. Hold the weight above your head with arms extended, but not locking your elbows completely (you’re only cheating yourself).
4. Stand in front of the box.
5. Step up with your left leg.
6. In one motion, raise your right knee as high as you can then step down to the ground with the right leg, missing the box.
7. Step up with the right leg and kick up the left knee. Step down.
8. Repeat steps 5-7 a total of 10 times.
9. Repeat step 8 three or four times.
10. Feel the burn and pass out.
You’ll feel your heart rate jump straight away and by about the 5th rep. probably have your life flashing before your eyes.
Tips: make sure that you extend your stepping leg completely and raise your knee to at least your waist. Like I said, you’re only cheating yourself.
If you’re a mutant stong-legger like timtim (who can sit down with legs extended, put one foot back against his bum and stand up on that one leg) you might like to increase the weight and/or the height of the step.
Enjoy!
June 3rd, 2005 at 2:13 pm
TimTim is no mutant strong-legger, just a mutant, lightweight small-man! Power to weight, Tomo, power to weight.
June 3rd, 2005 at 3:31 pm
We’ll power, he’ll wait!
June 3rd, 2005 at 9:37 pm
ha
June 6th, 2005 at 10:55 am
TimTim and I went for a sweet ride yesterday along the best bit of the 6ft Track in the Megalong Valley. Unfortunately, he did the powering AND the waiting while I played catch-up.
We did, however own some heinous hills and flow like water through sketchy, square-edged granite gardens.
A minimal amount of claret was left behind on the trail (and on TimTim’s bike) and a good time was had by all…
Oh, and the brown rice, vegetable and soy turnovers from the Blackheath sourdough bakery are the business.
June 6th, 2005 at 11:39 am
mmm… turnovers.
were they as food as the pides and gelato and cascade in hobart though?
June 6th, 2005 at 2:18 pm
Oh, they were SO food, just lacking in the gelato and cascade and hobart stakes though.
But then TimTim put on some bangers and kumera mash and beer for dinner and that was also SO food.
February 28th, 2006 at 10:14 pm
I just realised I said ‘food’ that is so ‘puff’ - another pop culture reference bites the dust.
March 3rd, 2006 at 3:04 pm
You must be way bored to be going back and re-reading a post that is 6 months old. Maybe this could be the start of a once-a-month ‘From The Archives’ post on T&Z where you just pull a random, funny or interesting post out and regurgitate it with a brief introduction about why, thus giving everyone the chance to laugh and comment all over again. Brewyant!
Also, have you heard back from Wild mag about your article?
March 3rd, 2006 at 4:35 pm
tom is just living vicariously through his former glory. it is symptomatic of being an invalid.