castellanot

Quest 1: Complete 30 minutes of yoga designed to increase neck, shoulder, and back mobility daily. I have been completing my stretching daily. Reward: A = +2 DEX, +2 STA Quest 2: Complete pistol progression training at least 3 times a week. I have not spent much time on my pistol progression, Grade = F Reward = None Quest 3: Increase performance in Army PFT. I plan to test my improvement in the score at the end of the 6 weeks, but I have completing my daily workouts to increase my score. Reward: +2 STR, +1 CON, +1 DEX I have one extra that is applied to Wisdom from the "SMART" quest in the beginning of the challenge.

On the other pieces of my challenge I have sort of held off a bit...our new Crossfit coach has really step up the workouts compared to what we used to do. I am getting enough out of that hour workout now that I don't feel the need to supplement as much. I attended all 5 classes last week, and started strong again today. I will still do my Army PFT at the end of the challenge to see my improvements.

My stretching continues to pay off. I was finally able to touch one side of my hands behind my back, just like this picture...I have since discovered this is called "cow face arms". Notice I say "touch", still can't clasp, but I have a few more weeks of trying. My right side is still waaaayyyyyy toooooooo tight!. I usually only stretch my neck, shoulders, and back...but have found that my chest is extremely tight have started to incorporate some chest stretches in addition to using a softball to deep massage the tissue...I can actually feel my shoulders and back relax after a good stretch of the chest.

Sorry guys for the late post, hit a bit of a wall last week...went on vacation Mon-Wed and while I stretched, I did not follow my challenge and never really got back on track. I have continued my daily CrossFit sessions, got a new coach this week and have had some very great sessions. The one thing I have done from my challenge is my stretching....I have started to feel better, but have a long way to go...If I don't stretch my body wants to go right back to where it was. Two things I want to share that I use that might be helpful... I have a Thera-Band that I bought off of Amazon, there are a couple different colors that represent different resistances. Using the following video with the band I find it really loosens up the shoulder. In addition I an use to build wrist and some grip strength. Thera-Band exercise I also use the Rumble Roller to help with sore muscles and work in a deep massage... Rumble Roller Hopefully these will help you as well.

thanks for the suggestions guys, I could work it in when I do the yoga...just wasn't as much of a priority over the yoga. The pistol and the muscle up are the last two pieces of Crossfit that I have not be able to do and wanted to push myself a bit more. As sloth_like stated though, once I get it probably won't stick with it. I was able to do one at 75% depth with my left leg unsupported so I know that I am close. Not even worried about muscle ups until I have my shoulders feeling better. ...love me some meatloaf, both music and food.

Quest 1: Complete 30 minutes of yoga designed to increase neck, shoulder, and back mobility daily. -Success on Quest 1, any opportunity I had to stretch this week I took it...whether I was driving, sitting at my desk at work, walking, standing, didn't matter. If I thought about stretching I did...at the end of the week I feel so much better...I was actually able to do burpees this week without my should hurting me...excellent feeling. Going to keep this going! Quest 2: Complete pistol progression training at least 3 times a week. -Fail on Quest 2, I did not work on my pistol training this week, with all of the other training, yoga, and life going, this kind of fell by the way side...need to pick it up a bit this week to make up for it. Quest 3: Add 140 push ups/week, 210 sit ups/week, and running at least 20 minutes / three times a week. - Success on Quest 3, I completed all of my pushups, situps, and running this week.

Had to push myself to get out of bed this morning and get out running. I laid in bed almost an hour yelling at myself to get up...so stubborn Ran 20 minutes at an 8:41 pace, then followed up with the last of my pushup and situp progression for the week. I have made no progress on my pistol progression this week going to have to step it up this week.

excellent work...

Completed my stretching for the day, but taking the day off from working out to recoup. I need to complete 15 pushups, 45 situps, and run 20 minutes tomorrow to keep up with my challenge.

thanks Sloth-like, I hope that at the end of this challenge I can offer some good wisdom...so far lots of stretching has been the key, though my shoulders feel like one of those brand new balloons...got keep stretching it constantly just to use it. I have found these two videos very helpful... Good luck...

Been a "member" for a while but haven't participated...feel I am not exactly part of the community until I do something. I am glad I finally was able to catch the beginning of this challenge, of course gotta shout out to my buddie digdscpl. Sitting in my chair tonight being "lazy" and remembered..."hey, you have to do your pushups and situps for you challenge". In the past I would have ignored that inner voice...not tonight. NerdFitness to the rescue...did my daily pushups and situps...thank you. .

Worked out with my accountabilitybuddie digdscpl today, nice little "recovery" workout. I love way you can throw the word "recovery" in front of a workout to make it seem easier...they never are.

Thanks for the welcomes, I am looking forward to getting through this 6 weeks and joining the rangers, my buddie digdscpl is participating in an awesome adventure around the island...would love to share my running and rowing with his team this week.

Completed a modified Lumberjack workout with my co-workers today, both beat me by at least 8 minutes...I completed the following in 33:22 minutes. 20 Deadlifts 185lbs Row 400m 20 KB swings 62lbs Russian Row 400m 20 Front Squats 115lbs Row 400m 20 Burpees N/A Row 400m 20 Pullups N/A Row 400m 20 Box jumps (24″) N/A Row 400m 20 Goblet Squat Cleans 36lbs Row 400m

What's up Rangers...I am a newbie to NerdFitness and have started my first challenge in the Level 1 Rebels forum. Blaidd tagged me as a potential Ranger and thought it would be a good idea to introduce myself. I have been doing CrossFit now for about 2 years and continue to push myself to get better and challenge myself with fun obstacle course races like the Spartan Race, Warrior Dash, and Zombie runs. Looking forward to working with Rangers to help win virtual quests and level up my life!

Good luck, this will be a fun 6 weeks for both of us. Looking forward to seeing you do some L-SIT Strict Pullups.

Introduction: Hello to all, my name is Troy. I have spent the better part of the last 5 years getting in better shape both physically and in life. 5 years ago I was 235lbs and 35% body fat and had a hard time keeping up with my 2 boys. I also had a lot of debt and was wasting money on cable bills and other non-necessity "stuff". Fast forward to today and I am down to 190lbs and 18.4% body fat and hit a significant personal goal last week by saving the last amount to get 6 months of pay in my rainy day emergency fund. While I have made significant strides to improve myself, life is a long journey and I want to keep going and not go backwards. Hence my quest for additional mobility and less pain...seems the older I get the more weird pains show up. I am still amazed when I wake up from a great night of sleep in pain...what is going on!!! Age : 43 Height : 5' 10" Weight : 190lbs Body Fat : 18.4% I do 1 hour of Crossfit at least 4 times a week and eat paleo approximately 75% of the time. Main Quest: Reduce "old man pain" and increase mobility. Quest 1: Complete 30 minutes of yoga designed to increase neck, shoulder, and back mobility daily. By the end of the 6 weeks I would like to be able to interlock my hands behind my back, where one arm is coming over the shoulder and the other is coming up from hip area. Measurement: A = 7x/weekB = 5-6x/weekC = 3-4x/week Reward: A = +2 DEX, +2 STA, B = +2 DEX, +1 STA, C = +1 DEX Quest 2: Complete pistol progression training at least 3 times a week. By the end of the six weeks I would like to be able to complete at least one pistol per leg without a counter balance or something to hold on to. Measurement: A = 3x/weekB = 2x/weekC = 1x/week Reward: A = +1 DEX,+1 STR, B = +1 DEX, C = +.5 DEX Quest 3: I recently took the Army physical fitness test and passed for my age, however it was just barely passing. The test measures push ups, sit ups, and a 2 mile run with a minimum of 60 points in each area to pass. I passed each individual areas for a total of 198 points. I would like to improve that score and will work on all three areas by focusing on adding 140 push ups/week, 210 sit ups/week, and running at least 20 minutes / three times a week. The push ups and sit ups will be spread through out the week and totaled per week. Measurement: A = 20% Improvement in scoreB = 15% Improvement in scoreC = 10% Improvement in score Reward: A = +2 STR, +1 CON, +1 DEX, B= +2 STR, +1 CON, +.5 DEX, C= +1 STR, +.5 CON Life Quest: Undecided!! Motivation: Moving without pain is enough motivation!!