wellthatsnice

the 100pushup program is really interesting. Seems like an awesome goal. Can't wait to see how it all comes together.

so here is tonight workout A.Take 15 minutes- Power Clean: Find your heavy 3 or take this time to work on technique. I worked on technique, since i am very awkward at these and to much weight would have the chance to take out both myself and the 3 people nearest to me. B. Take 10 minutes- Romanian Deadlift: (Based on your Power Clean heavy 3) -100%x7x3 -80%x8x3 C. Take 25 minutes- Row 5,000 meters for time. (Happy Birthday Alberto WOD) *Rest whatever time you have left of the 25 minutes This took me 20:58. My goal next time we go this distance is to break 20mins.

great advice from laura. I have also seen success have people put one foot on a rolling chair a couple of feet in front of them. Why a rolling chair? Because if you put to much weight on it, it will start to roll away, meaning that you can only use it as a minor assist.

first off, i have a little bit of badge envy in this thread. Cool badges!!! Cool Badges!!! I need stinking cool badges!!!! Second, great job with the weight loss to far, 85lbs is amazing and nothing to scoff at. Thats a really huge win right there. Third, Free weights are really going to give your dormant stabilizer muscles a workout. Don't be disappointed if you aren't lifting nearly as much, the workout you are getting is leaps and bound better. Fourth, this is as high as i can count so if i try to do 1 more point i'll need to start using letters.

so i need to keep a tally of where i am on each week, i will be updating this throughout the rest of the week. Week 1 Become an Attacker Goal for A Grade: Attend CrossFit 3 times a week (2/3) My other 2 sessions are tonight and Saturday Reward 3 STR 2 STA Live off the Land The true Ranger knows that all nourishment one needs is provided to him/her by the land. Goal for Grade A: 90% of all meals must adhere to the paleo diet. Paleo Meals: (8/19) Non Paleo: (1/2) Business Trip Dinner claimed one meal. The other is being saved for this Friday. consume less than 24g of sugar and 1800 mg's of sodium a day Sub 24g of sugar (3/7) days - i don't really snack, drink soda, or add sugar to my coffee so this has been really easy. The only thing i'm worried about is apple pie next week. Oh and Thanksgiving will 100% my non paleo meals for next week. Sub 1800mgs of sodium (3/7) days - yesterday i hit it nearly on the head though...and thats based on my nutrition counter app. Reward 3 CON Move like an Animal In order to be a great hunter i must learn to chase like the wolf, swoop like the eagle, and pounce like the panther...however to avoid becoming the hunted i must learn the art of balance and flexibility. This will also help me avoid injury, which will keep me active, and able to elude my pursuers. Goal for Grade A: Do Yoga once a week, Do plyo jump training once a week Mobility Training is Thursday, Yoga is Sunday (0/2) DEX 3 STR 1 STA 1 Find Great Lost Knowledge Many things in the world can dull our senses, i must eliminated these while finding out new lost works that can increase my knowledge. Goal for Grade A: Cut TV watching to 5 hours a week. Read 2 books over the course of the challenge. Hours of TV watched (0/5) Listened to my college basketball team play kansas on the radio (internet radio) while I ran errands Downtown. I believe this is in the spirit of the goal of limited time wasted watching TV Books Read (1/2) - Finished "How would you move mt. Fuji" last night...took to days. I may go for extra credit on this goal. WIS: 2

really building the anticipation on this post

Ok, well last night with the excitement of looming battle on the horizon i found it hard to fall into the gentle embrace of the sandman. So i stayed up and read next to the candle light. I am now 114 pages into the 288 page "How would you move Mt. Fuji" and now have a pretty good working knowledge of Mountain moving...now if i could only find a giant large enough. I'm actually traveling for work today which means this book may be toast much sooner than i anticipated. It also means that i will be at the mercy of Airport food for trying to stay paleo at lunch today. Its not that it can't be done, but normally staying paleo with this quality of food means getting high doses of sodium. So we will see what i can conjure up.

I thought so as well, especially since i went through the google interview process early in my career (first interview out of college) and was really blindsided by those questions. I'm interested in hearing more about how they were developed and scored.

I enter the guild of Crossfit defined and see a mix of Rangers and Warriors milling around. Tonights guild master Noel approaches the group and announces that today we will be starting "the Wendler" duhn duhn DUUUHHHHNNNN. A dragon roars overhead, and spews hot fire that kisses across the equipment. Lesser warriors flee in terror...i am overly dramatic :-P. my numbers for week 1 Wendler Week 1 DeadLift: Work Sets (5x65%; 5x75%; 5x85%) - 175/205/230 Wendler Week 1 Floor Press: Work Sets (5x65%; 5x75%; 5x85%) - 75/85/105 And then Chelsea...which is the name of my former girlfrie...i mean wench. Though this is just 20 more minutes i have to deal with her. 20 minute Chelsea 5 pullups 10 pushups 15 Squats As i stumbled out in to the cold winter air i search for wandering Frost Trolls. In my momentarily weaker state i'm am slightly vulnerable. Lucky for me Nerd Fitness has very few Trolls and i safely make my way home. Day 1 meals were as simple as possible and consisted of eggs scrambled with chicken for breakfast, chicken and veggies for lunch, Steak and veggies for dinner, non salted almonds as a afternoon snack. Bing bang boom, we had a Paleo day.

really like the life goal. It really easy to get closed off in your social circle and stop meeting people. Glad you are actively trying to grow and be a more well rounded person.

i like meme's as much as i like taffy, and i'm a man that loves his taffy.

these goals are really great! I really like the dedication to family stuff, being a better family man should always be a priority!

Good luck on the IF! The first week is always the toughest until you form the habit. Love the art idea! What do you do?

pretty great set of goals...sleep is a problem for me as well. I though i'm not ready to tackle it just yet. Good luck to you!

for my Find Great Lost Knowledge I have selected historical tome "The Devil in the White City" and then the thought starter "How Would you move Mount Fuji" (a book about the puzzle interview questions made popular by microsoft and google).

It’s morning, though i have lived in the land of Chyrim for many harvests i awoke with the knowledge that this day would be the start of a new quest. The last few years i have been devoted to the magical dark arts commonly referred to as "the internet". Having recently had a powerful warlock from the coast decide to incorporate my spells in his vast library i now have the time to devote to other endeavors. I am now looking to become the Ranger i know in my heart i was meant to be. While Chyrim is a beautiful land in the summer months, its nickname of "windy" can take a toll on even the most hardened warriors when the FrostFangs of winter clamp down. During this time many of the locals hibernate. I will be using this time to train, strengthening both my body and my mind. Become an Attacker In every great hero's journey one must find a master under which to train. I have decided that that i will do this by joining the secret and ancient guild known as CrossFit Defined. I will train under these great masters to enhance my strength and stamina. Goal for A Grade: Attend CrossFit 3 times a week Reward 3 STR 2 STA Live off the Land The true Ranger knows that all nourishment one needs is provided to him/her by the land. Goal for Grade A: 90% of all meals must adhere to the paleo diet. consume less than 24g of sugar and 1800 mg's of sodium a day Reward 3 CON Move like an Animal In order to be a great hunter i must learn to chase like the wolf, swoop like the eagle, and pounce like the panther...however to avoid becoming the hunted i must learn the art of balance and flexibility. This will also help me avoid injury, which will keep me active, and able to elude my pursuers. Goal for Grade A: Do Yoga once a week, Do plyo jump training once a week DEX 3 STR 1 STA 1 Find Great Lost Knowledge Many things in the world can dull our senses, i must eliminated these while finding out new lost works that can increase my knowledge. Goal for Grade A: Cut TV watching to 5 hours a week. Read 2 books over the course of the challenge. WIS: 2

Time travel?

today was a travel day which means i had to make good with what i had so i decided to do 4 round of the following max reps each. Push ups Rd 1 38 Rd 2 32 Rd 3 27 Rd 4 22 Pull ups Rd 1 15 Rd 2 11 Rd 3 10 Rd 4 7 handstand pushups Rd 1 10 Rd 2 7 Rd 3 6 Rd 4 6 tri dips Rd 1 35 Rd 2 35 Rd 3 32 Rd 4 28 total: 321 reps

Legs 11/20 Squat 190x8 200x6 210x6 220x6 225x6 Deadlift 155x8 165x6 175x6 185x6 195x6 Lunges 110x8 115x8 125x6

Bench Press 145x8 150x6 155x6 160x6 been struggling to increase my bench...though my chest is alway an issue for making gains. Pull-ups 8 w/15lbs 8 w/15lbs 6 w/20lbs 6 w/20lbs Military Bench Press 95x8 105x6 115x6 <-New PR Upright Row 85x8 85x8 85x8 Chest flys 30 per arm x8 32.5 per arm x8 35 per arm x5 Seated Rows 100x8 105x8 110x8 <-New PR Tri-Dips 10 10 10

got behind on my posting due to a big trip, but didn't get behind on my workouts...though i did have to modify a few times. last thursday 11/17 Legs Squat 190x8 200x6 210x6 220x6 225x6 <-New PR Deadlift 155x8 165x6 175x6 185x6 195x6 Lunges 110x8 115x8 125x6 <-New PR

as far as weighing in, pick one scale and weigh in at the same time on the same day once or twice a week...do not become a slave to the scale because you will be placing your focus 100% on something (your weight) which fluctuates throughout the day. The goal is to lose the weight in the long term, not between 9am to noon, and then again by 6pm. I weigh myself once a week to make sure i'm on track.

woke up this morning, and realized that my poor form in my deadlifts must have been causing some un-needed tightness in my lower back...because today i feel pretty great. My schedule for the week looks like this. Monday: Bike and Run Tuesday: Upper Body Wednesday: 45 min swim Thursday: Legs Friday: Upper Body Saturday: Be Awesome Sunday: Legs my weight gain so far has been well paced. 3.5-4lbs with my Body Fat % staying around 12.6%. Which means i'm about 4 pounds heavier without any of that being fat...so thats a good sign. I know its likely not all muscle, but i need the weight.

I had a legs day today, and the focus was on form not an increase. Legs Squat 190x8 200x6 210x6 220x6 220x6 Deadlift 135x10 155x8 165x6 175x6 185x6 Lunges 100x8 110x8 115x8

Upper Body Bench Press 145x8 150x6 155x6 160x6 Pull-ups 8 w/15lbs 8 w/15lbs 6 w/15lbs 6 w/20lbs Military Bench Press 95x8 105x6 110x6 Upright Row 85x8 85x8 85x8 Chest flys 30 per arm x8 32.5 per arm x8 35 per arm x5 Seated Rows 100x8 100x8 105x8 Tri-Dips 10 10 8