cesarifico

Late end of challenge report but here goes nothing: 1. Hit the gym 4 times a week, minimum of 30 mins per session with the goal of working up to quality 4x60 min sessions: My focus will be on going for strength and intensity. I will work out at least four times a week and rely heavily on supersets for all around, full body workouts. Grades will be: A - 4 sessions B - 3 sessions C - 2 sessions D - 1 session F - 0 sessions I have given myself an A in light of having joined a CrossFit box two weeks into the challenge. I now perform a minimum of four WODs (workout of the day) a week. Best decision I've ever made fitness-wise. 2. Weigh in at 185 lbs at challenge completion. I currently weigh 197 lbs and whenever I try high impact activities (tennis, soccer, box jumps, etc.) my knees are killing me the following day. I know that age has something to do with it I'm sure but I didn't have this problem when I was weighing at or below 185 lbs. So: A - 185 lbs B - If I weigh over 185 lbs but yet feel happy with what I see in the mirror C - 190 lbs D - 195 lbs F - 197 or higher I haven't weighed myself but the mirror tells me I am definitely losing the love hadles and pot belly and replacing them with muscle. My knees don't hurt anymore even when I do heavy lifting in my CrossFit WOD (lots of olympic lifts). I am giving myself a B. 3. Reduce empty calories: No more sugar and bad fats. To keep things simple I will focus on two bad habits of mine: a) drink black coffee or no coffe at all. I always go heavy on the half and half on my morning and afternoon coffee plus artificial sweetener. I will eliminate both, period. No more soda or lemonade. In an effort to eliminate the empty calories from soda I've relied on diet soda, lemonade or Arnold Palmers. I will go with water or unsweetened iced tea. This will be a pass or fail goal. Pass! I have cut out refined/sugary drinks and will only drink water, black coffee, "straight" iced tea. Plus my family have been implementing Paleo principles, working on going full Paleo soon. 4. I will keep a daily journal. I started reading Meditations by Marcus Aurelius based on someting I read in one of Robin Sharma's books which has inspired me to keep a daily journal. A - 7 daily entries B - 5 or 6 daily entries C - 3 or 4 daily entries D - 2 daily entries F - 0 or 1 daily entries Complete fail on the personal journal front. But this attempt has gotten me in the habit of using Evernote to track WOD logs, to-do and shopping lists, cooking recipes, etc. so a win on that front. I will give myself a C for the side benefit. Now on to figure out what to go for on the new challenge. Thanks Nerd Fitness!

Quick update: 1. Alright, it's Thursday and I have already completed my four workouts for the week. If all goes well I will actually work in six (with Fri and Sat CrossFit WODs coming up)! 2. I haven't ran into a scale so no idea where I stand but I'm feeling good so far but really sore knees from all the squats, hang snatches, etc. 3. I am getting used to drinking plain water all the time including with my meals. I have avoided processed meals as well, with minimal carbs. Not feeling grumpy any more. 4. Finally, I am using Evernote to fill in my journal notes and I find it works quite well for me as I'm often near a computer, tablet, etc. So far so good, until next time

Quick update: 1. I started with good intentions but found an even better option: Crossfit! I find the high intensity great but more than anything being in a group really helps out with the accountability. I've completed my first week and looking forward to today's WOD. I completely recommend it. 2. I haven't weighed myself and don't plan until the end of the challenge but I think it's working out well. 3. I have not had sugar or cream in my coffee (black!) and I a now avoiding sugar, artificial sweeteners and bread. I a starting to get used to it but felt really grumpy that first week. 4. Failing so far! The only journal entries are recording my daily workouts but so far I have found that I'm always looking (and falling) for excuses not to do it. Time to get re-engaged. Hope you all are doing good and progressing in this challenge.

Update: A new Crossfit box opened in my neighborhood and I gave it a workout-test-drive last Saturday. I really liked it and decided to sign up. I'll be providing feedback as I go through the fundamentals and WODs (workout of the day) on how it goes. With graduation parties and father's day this weekend (plus my birthday today) the diet went out they wayside. Time to regroup! Onward fellow Rangers.

I am a 41 yo male, family man (married, two kids, two dogs), 6 ft, 197 lbs with a sedentary job and a long commute. I used to train regularly and I was in good to very good shape but I let life get in the way over the last few years. Now that my 42nd birthday is approaching, it's time to take stock, get back in the game and work towards being in the best shape I've ever been in! This 6 week challenge is the way home, my goals: 1. Hit the gym 4 times a week, minimum of 30 mins per session with the goal of working up to quality 4x60 min sessions: My focus will be on going for strength and intensity. I will work out at least four times a week and rely heavily on supersets for all around, full body workouts. Grades will be: A - 4 sessions B - 3 sessions C - 2 sessions D - 1 session F - 0 sessions 2. Weigh in at 185 lbs at challenge completion. I currently weigh 197 lbs and whenever I try high impact activities (tennis, soccer, box jumps, etc.) my knees are killing me the following day. I know that age has something to do with it I'm sure but I didn't have this problem when I was weighing at or below 185 lbs. So: A - 185 lbs B - If I weigh over 185 lbs but yet feel happy with what I see in the mirror C - 190 lbs D - 195 lbs F - 197 or higher 3. Reduce empty calories: No more sugar and bad fats. To keep things simple I will focus on two bad habits of mine: a) drink black coffee or no coffe at all. I always go heavy on the half and half on my morning and afternoon coffee plus artificial sweetener. I will eliminate both, period. No more soda or lemonade. In an effort to eliminate the empty calories from soda I've relied on diet soda, lemonade or Arnold Palmers. I will go with water or unsweetened iced tea. This will be a pass or fail goal. 4. I will keep a daily journal. I started reading Meditations by Marcus Aurelius based on someting I read in one of Robin Sharma's books which has inspired me to keep a daily journal. A - 7 daily entries B - 5 or 6 daily entries C - 3 or 4 daily entries D - 2 daily entries F - 0 or 1 daily entries I think these are SMART goals that will make a change in my life for the better. Now on to finding a way to keep myself accountable.