loumf

Final Grades: Quest 1: A 0 Cheats Quest 2: A- 22:51 (10 seconds off race PR) Quest 3: A 4.5 total inches lost on waist and hips (2.5/2) Quest 4: F No progress

Day 35: The big race. Missed my PR by about 10 seconds -- just didn't have any more. I grade it an A-. Did 22:51 instead of 22:41, but better than 7:30, which is what I thought was possible. Perhaps my costume was the factor -- if so, it was worth it. http://imgur.com/a/zHfDS

Day 31: I completed my last training run this morning -- now I will try to recover over the next few days. 7:30 is definitely within sight. I bought material for my Ranger costume for the Halloween run and I have access to a sewing machine this weekend (and some help). I have found some patterns -- it should be relatively simple -- just making a hooded cloak and vest. Still doing 5 days of CF and very strict paleo. I have already achieved my inches goal, but hope to make even more progress on this.

Day 26: Just took measurements and am down 3" in my waist and hips (goal was 2", so woo-hoo!) -- I can definitely see improvement, but still a little flabby around the belly, so more to do here for sure. I have only lost 1 pound in this challenge, so I am also accomplishing this the way I really want to, as a recomp.

Thanks for the support and idea, Kinder. I have an hour when I get home today before I have to start dinner -- I'm going to work on a plan at lunch to make that hour productive.

Day 22: Still doing the regimen -- pretty easy week. Went out to dinner with family, but was able to order a mixed grill and steamed vegetables. Did a 4 mile run with 3 of them at 7:30 pace average, so I think I can at least get a B in my goal. Still trying to hunt for a Ranger Halloween costume I can run in. My parents converted a video from my mom's birthday party in 1997 and I had to watch myself at about 60 pounds more than I am now -- kind of depressing that I wasted my 20's and early 30's being so out of shape, but reminded me of how far I came and where not to go. Going nowhere with App -- can't find time to work on it.

Day 14: kept regimen going. Did my sprint for 1600 meters on Saturday to meet 2 runs/week and mini-challenge. Had to go to a potluck yesterday, but made a dessert I could have (paleo apple crumble), and the main dish was kebobs, so it was pretty easy to stay on track. Went looking for halloween costume accessories for race, but came up empty. Weight is 155 (-2 from start). Not much work on my app backend. Really need to do some hours on that this week.

Day 8: conference had lots of healthy choices, but still nice to have my food options for snacks. I did a bodyweight set (100 pushups, 100 situps, 100 squats -- for time) in my room yesterday and 5k on the treadmill today fairly fast -- started in a jog, but ramped up to a full out sprint with a very fast last mile.

Slow cooking some ribs for meals this week. Also making some beef jerky for homemade Paleo Kits (jerky, nuts, and dried fruit) to take with me to the conference I'm going to tomorrow. Will be tough to workout tomorrow, have to leave at 6:15. Either get up at 4:45 and do a quick WOD like Cindy or do something in my hotel room or gym later (which is tough because of tight schedule before dinner). I think I would have skipped it if I weren't in this challenge.

I really liked YogaX when I tried P90X. Some very hard moves. Keep up the good work!

I just called my mom after reading your goals. Thanks for the reminder on how important that is.

If you can do the no processed foods goal, you can do anything. Would love to know more about what you're eating, and how that's going.

Good idea on the 5 an hour. Great job so far -- keep it up.

I have a lot of respect for anyone doing the challenge with a stop-smoking goal. Not a smoker, but grew up in a family of smokers and saw how hard it was to quit, which nearly all did. Good job getting two A's -- something to build on.

Appreciate the support!

Thanks for the encouragement!

Day 6: Did 5th CF WOD which had 5 x 200 m sprints, so I did two runs this week and two sprint workouts at CF. Still 0 cheats, and have a good plan for the conference, so not too worried. Week 1 is basically done, and I was able to do my regimen as planned. Had my trainer measure me and the net is a .5 inch loss, but it was waist +.5, hips -1.0. I think that probably the measurement is inaccurate, but it was the same trainer, so I just have to go with this. At the end, I hope I'm well over my goal, so that I don't need to worry about it. Built out the skeletal Django project to be the backend of my app -- hope to get user accounts done this weekend. Tomorrow: aside from the challenge burpees, it's a rest day.

Day 5: Had to move hill repeat to today because yesterday's WOD had 10 x 300m sprints. Did 4 CF workouts so far and going tomorrow for #5. Still 0 cheats. Making no progress on App, but will work on it this weekend. Also, I am only measuring weekly, so will do that this weekend too for an update. I have lost about 0.5 pounds since I started, but that's within tolerances. Also, doing mini-challenge burpies whenever I can (10 at a time) Tomorrow: CF at 9am, do some bulk cooking. Upcoming: I have to be at conference for work Mon-Wed -- planning to pack cans of sardines and chicken (with pull-top), PaleoKits (jerky, nuts and blueberries), nuts, sweet potatoes, avocados, raisins, fruit and whatever else I can think of -- I have to plan to not be able to eat any conference food at all -- but, they typically have salad and fresh fruit -- my worry is protein. Also, I made plans to hit up local CF boxes on Tues and Wed, so should still be on plan. Even if not, I can travel WOD or use the hotel gym.

Day 3: on a 10 day Strict Paleo Streak, went to CF. Went to a local Art Critique networking event to get advice on the look of my app Plan for tomorrow: CF, No cheat, hill repeats at lunchtime

TIME TO CAST SOME VOTES: (How about we hit "reply with quote" or just copy and paste and put our name under our choice...) "Specialization is for insects!" - Heinlein LC, Hugh, Sam, notcreative, jimmie65, Anivair, dajve "We walk in the dark places..." - Straczynski Spooky_Rach "Do all the things!" - Hyperbole Jackie, Piccolojones, Loren Wade, JediNickD, ManofKent, loumf Something else ... NOTE: Delete the {Quote} code from your "Reply with Quote" message, so others can "Reply with Quote" to your vote. Added dajve back in and added my vote

Update: Total compliance with CF Regimen. Did 1st run of week today for 3 miles, but did it as a light run with 5 x 0.2 miles sprints in the middle. Mostly I need to do speed work -- can totally run 5k without issue, but want to do it faster. 0 cheats on diet: Slow-cooking a leg of lamb for tonight and future meals. Bulk cooking, meal planning and food journaling are the way I make sure I stick to the diet. Weight is the same (as expected)

Sex: Male Age: 42 Weight: 156 lbs Measurements: Waist: 33" Hips: 39" Chest: 37.5" Thigh: 22" Arm: 13.5" Photos: http://imgur.com/UQQD8,z5Krb,H4rzT,XJ5IC#0 Quest 1: Hunt and Gather: Currently doing the Lurong Paleo Challenge: Goal is 0 cheats during the NerdFitness time period by their standard. Regimen currently is: Eat Paleo, but allow dairy, chocolate and a little bit of natural sweeteners (maple/honey) Regimen will be: Eat by Lurong Paleo Rules - no dairy, chocolate or sweeteners. Also, I journal everything I eat, so keep doing that to maintain compliance Quest 2: Run like a Ranger: I can currently run a 5k with about 8:00/mile (~25:00). I am going to run a Halloween Race on 10/28 in Ranger Attire and my goal is to break 7:30/mile (~23:00) -- this would be considered a B in this goal. For an A, I need to break my PR for this race which is 22:41 or 7:18/mile -- but, I didn't run all summer, so I have to regain a lot of speed to do that. My last 5k race was 7:40 in May. Regimen currently is: CrossFit 5x/week + a run every once in a while. Regimen will be: CrossFit 5x/week + 2-3 CF Endurance style runs (Sprints and Hill repeats). Quest 3: Recomp: About same weight with Waist + Hips with 2 inch loss total. Quest 4 (Level-up): Real Rangers Ship I am the programmer of PaleoViz (iPhone app food journal for Paleo Dieters) -- Goal is to submit to the AppStore an update that has some way for people to share journals (it might take Apple 2 weeks after that to publish)