concretecavewoman

Welcome to the guild Your chinup goal is pretty killer. If you're looking for something -like- A Song of Ice and Fire, The First Law Trilogy by Joe Abercrombie is fantastic.

Great challenge I think your beverage tracking goal is spot on; so many people face insidious weight gain (and rapid weight loss) once they become aware of how many liquid calories they're consuming. Good luck!

Hey - was wondering if anyone 'round here has had active release technique done. I've been having some deep mobility issues in my calves and while MOB'ing is helping I'd also like some assistance in speeding it along I've read that sessions are unlike traditional massage in that they are usually < 30 minutes and much more intense.

Was epic sore from the two workouts the day before so I foam-rolled like it was my job. Also had a very productive day of work, which is always goodness. Strength Rest day. Instead I took a five mile walk Mobility Bone saw plus self-mulligan technique. Oh god, my ankles. Seeing a difference though! PASS 2/2 Whole30 PASS 2/2 I'm finding that the trick is to have a big lunch. I'm really hoping that I don't run straight into the carb flu wall tomorrow (day 3) Fly Scheduled to fly this weekend PASS 0/3

thank you! thanks! ive only logged about 2.5 flight hours so far, which means, um, 37.5 to go, haha thanks! I aspire to the awesomeness of nightlight figs are only a guilty pleasure when you eat them by the bucket like i do :$ I'd like to have that embroidered on my bomber jacket. d'awwww thanks! we'll see if i can pull it off this time with the flying and the studying and whatnot.

Strength Ok session today. First day back in almost two weeks so it was a bit of a struggle. Also did a double today, lifting in the morning and parkour in the evening. Deadlift 45x5 95x5 115x5 165x1 150x3 135x5 Stiff-Leg Deadlift 65x8 65x10 65x11 Clean and Jerk 45x8 65x2 65x2 75x2 80x1 DB Overhead Press 30x5 30x5 30x4 20x13 Back Extensions (hello spinal erectors) 20 21 19 18 In the evening: 90 minutes of parkour class. Rolls, jumps, some pullups, a few sets of squats, pushups, ungainly falls from tall boxes. Mobility Did a bunch of mulligan mobilizations with a band on my ankles. Hurts so good. PASS 1/1 Whole30 PASS 1/1 Awww yeah. Fly Scheduled to fly this weekend PASS 0/3

Hello! My last challenge was a mere intro to broscience. The broscience survey, if you will. I'm not even ready for my bro-ternship. I got a little stronger, got my eyes successfully lasered, challenged myself to walk all the places, and courtesy of point 2, didn't fly as much as I wanted, that's alright. Time to get a lot stronger, a lot more mobile, and a lot less inflamed. I'm rather liking the goal cap this challenge because (like nightlight) it's good to keep a reasonable scope on these goals. This challenge is a bit of a continuation of the previous as my key goal is to get stronger, but I also want to clean up my diet (which will hopefully support the former point). Starting Stats Name: ConcreteCavewoman Occupation: Software Jockey Race: Dark Elf, I guess. Class: Warrior Guilty Pleasure: Skyrim, figs Goals It's Not a Gun Show, It's a Cannon Show: Get Stronger In the last challenge I added 35lbs to my total working weight. For this challenge I will again set the goal of adding 25lbs to total working weight. +4STR Squat: 100 Deadlift: 165 OHP: 75 Bench: 115 I Sing the Body Electric: Get Mobile Ankles Ankle movement is starting to become an issue, mostly with squats. I'm going to focus like a lazor beem and get my ankles moving again. Every day I will do one of these MWODs. +2CON, +2DEX Just-quit-making-frakkin'-excuses-about-how-busy-you-are-with-work-and-eat-Whole-30: Whole42 The title kind of says it all. A couple years ago, when I first learned about the paleo diet, I did a whole.... 90? And by the end I'd never felt better. I'm not sure what happened. Life, probably. But I want back on that train. I heart the leangains and IF, but I need to get back to basics. Much as I try to deny it, my body doesn't like pseudo-grains and dairy products. The grading here is going to be strictly binary. You win, or you die. I'm allowing for a single, gluten-free cheat one evening during the Penny Arcade Expo which is coming up at the end of this month. +3CON, +1WIS Life: Hot Shots, Part Deux Last challenge I started flight training. Then I had to pause on that. Now I can restart. The goal for this challenge is to take three flight lessons and complete three modules of ground school. +2WIS, +1DEX Other Things The following are not official goals, but things that have been just occasional. Parkour I've taken a couple classes and lawdy it's fun. I'd like to somehow intermittently integrate this into my workout routine primarily because it's so orthogonal to lifting. Clean and Jerk Previous PR is 85. 95, anyone? Sleep I need it? Getting a solid 8 every night would be killer. Work/Life Balance Work in progress. Been incrementally getting better. M:TG After going on a 14(!) year hiatus from the CCG I was recently invited to a Magic meetup with some co-workers and remembered just how fun it is. I'd like to play once in a while, assuming the goal-oriented priorities are complete Penny Arcade Expo This will happen smack in the middle of the challenge. Really looking forward to it. Really not looking forward to trying to keep up my workout routine over the long weekend. It'll be a nerd-venture!

Did I completely miss the posting of our top warrior nominees? Glad to be back for Warriors Round 2

thanks for posting this! just took my first parkour class this weekend and im sure my downstairs neighbors aren't terribly pleased with my hackneyed attempts at practicing rolls indoors.. hopefully these tips will save them some noise/headaches

Here goes... I guess I am pretty alright with the outcome of this challenge. Some goals went better than others. I didn't face plant a pizza or five while I was recovering from PRK, and only ended up taking off one workout (other than my "deload" week). Get Stronger: Put 25lb total on the 4 key lifts. I got 35lb / 25lb. (Dead 145 -> 165, OHP 70 -> 75, Bench 105 -> 115) A+, +4STR Hooray! Get Leaner: Leangains compliance 28 / 42 days C-, +1CON Not hooray >:-( That said, my weight stayed the same through the entire challenge (153), but I lost a total of 5.5", so I can't complain about that. While technically a D+ I'm bumping it to a C- because I still lost the inches. Stay Mobile, Desk Jockey: Walk at least 10k steps per day. I did so 33 / 42 days C+, +1.5CON +1.5STA Ok! Challenge Overall: 2.666667 C+/B- Flight: Well, I just got cleared to fly again by my optometrist which means I was unable to complete this challenge. So 1/3. That said, I think for purposes of this challenge I'm just going to remove it from my goals. I recovered well, I got started with ground school, and I'm scheduled to fly again next week. I'll just have to be happy with that. What I learned from this challenge: Food -will- support strength goals as long as I'm eating enough protein. Eat to lift. A ton about my eating habits. I have evening carbophilia, and I need to acknowledge reality and always be prepared, because "Oh, I'll cook it when I get home from work (exhausted)" will never happen. At least not for me. Leangains works, when you're consistent about it. Don't bite off more than you can metaphorically chew (see: Whole30 Leangains and Flying 3 weeks after eye surgery) Making more substantial walking part of my routine feels epically great. Other little victories: Clean and Jerk went from 75 -> 85 I did an unassisted dip for the first time Tried parkour for the first time and LOVED it. Getting better at making time for proper sleep. Vision at start of challenge: 20/550 Vision at end of challenge: 20/30 :)

^This sums it up You maintained after intense leaning, like a boss.

And now, a few workouts that I forgot to post. July 20 Bench Press 55/5 75/5 95/5 115/2 115/4 105/5 95/6 Barbell Hip Thrust BW/8 BW/8 95/12 135/8 135/9 150/4 Standing DB Shoulder Press 15/8 30/6 30/5 July 25 2-Arm KB Swing @35lbs 44 25 30 27 22 20 July 29 Took a 2 hour intro to parkour class today. Wow, that was fun! But haha, everything about lifting does NOT work in parkour. I kept getting scolded to get off my heels. Didn't embarrass myself too badly though Don't think I'm switching to Assassin's Guild anytime soon, but I could see doing that once in a while just for variety and balance.

Whew, lots to catch up on. The last week of work was crrrrrrazy. I had planned to take last week as a deload, but geez life, I said deload, not zero-load. Got in lots of walking still. I'll just post aggregate numbers since 7/18 Lifts: 35lb / 25lb 140%! Hooray! Leangains: 28 / 42 days 67% Not hooray >:-( That said, my weight stayed the same through the entire challenge (153), but I lost a total of 5.5", so I can't complain about that. Walking (at least 10k per day): 33 / 42 79% Ok! Flight: Well, I just got cleared to fly again, and I'm scheduled to go on Thursday. I think eye surgery's a good excuse So 1/3. Pass! I have the vision to fly, hurrah! What I learned from this challenge: Food -will- support strength goals. Eat to lift. Leangains works, when you're consistent about it. Don't bite off more than you can metaphorically chew (see: Whole30 Leangains and Flying 3 weeks after eye surgery) Making more substantial walking part of my routine feels epically great. Acknowledge reality and always be prepared, because "Oh, I'll cook it when I get home from work (exhausted)" will never happen. At least not for me.

I had the same progression. That said, I wish I'd just done Strong Lifts 5x5 first.

Will definitely be there. I believe there was another thread around here proposing some kind of pre-pax meetup?

So, I am going to disagree with the faux-foods approach to wean him off bread and other SAD foods. Cold turkey will make for a terrible first 3 days followed by a more rapid palate change, rather than attenuating the feeling of "oh this is LIKE a pancake but not as good; now I just want a real pancake" over the course of the entire month. Maybe get him some pure wraps for the sandwich edge. And pick up a copy of Paleo Comfort Foods so that you can make "meat and potatoes"-style dishes. I would stick with crockpot/Americana type dishes. Meatloaf, beef stew, roasted chicken, pork chops: foods that feel familiar while also being perfectly paleo.

Thanks! It's good to know that crazy meat consumption just requires practice I thought 25lbs would be a stretch so I'm pretty happy with how this challenge is going. Oh I totally have on a couple occassions :$ but not as much as I would have thought! thanks!

Former southern Californian here (Orange County, 20 years). Gaming: what kind? card? tabletop? video? Fitness: huge part of the culture there. Crossfit's gotten really big in the last 5 years or so. You can also find a crapton of yoga studios, and marathoning is pretty popular too. Food: It's ok, not great. 90% of food in SoCal is chain restaurants. You won't find much good Indian, but you'll find great Mexican and Asian (Japanese specifically). My favorite restaurants are Guelaguetza (Oaxacan, I believe there are a few locations but I've only been to the olympic blvd one) and Amorelia Cafe in Costa Mesa. Seriously. Get the mole at both. You also might generally find cultural stuff along the lines or your interests at the Lab and the Camp (malls). Keep in mind that SoCal is basically not walking friendly and you have to drive forever to get anywhere. Also, cultural stuff, like music, art, etc will require hoofing it either to LA (fine arts) or the valley (subculture/pop arts), both a cool couple hours from Anaheim. Also check out Huntington Beach. It's pretty nice. A big Corona beach is fantastic if you can make it there on a weekday when it's sleepier. Someone who's lived there more recently might have some better ideas. I moved away 6 years ago and go back just a few times a year now.

Bulking and endurance are going to be very challenging to do simultaneously unless you're starting from scratch, fitness-wise. It's better to have a couple of performance goals in mind (e.g. I want to lift X weight by Date, or I want to run this X distance at Y pace). Generally when you cut, you're not going to get the best ROI by focusing on cardio. Instead, lift heavy things, walk, and keep your diet super tuned up.

Has anyone tried the new voodoo floss bands that KStar/MWod has been talking about recently? The elbow compression mwod looked fabulous/awful. Otherwise the only gear I use is mobility stuff, since I lift in socks. I've been looking for something like a lacrosse ball with nubs (think tiny rumble roller) to work smaller musculature around the neck, tris, etc, but the only things I've found that seem remotely like this are dog chew toys o.O

So... much... meat.... I tried today, I really tried. But after the 20 oz of grassfed beef I ate for lunch, I struggled to eat one more gram of protein during the day. I will have to be satisfied with 120g and whole 30 compliance. Fitness LeanGains: Macros 30F 163C 120P PASS 23/31 Lifts/Exercise: Deadlifts 45x5 65x5 95x5 115x5 165x3 150x5 135x8 Clean and Jerk 45x6 65x4 80x1 80x1 85x1 (PR) Power Clean 65x1 65x1 65x1 65x1 65x1 65x1 Stiff-Leg Deadlift 65x8 65x7 65x8 Waiter's Carry @25lb 80' and another 80' round Now at 35 out of 25lb goal for the challenge, yay! Walk: PASS 25/31 13k steps

Today was deadlift and clean day, what timing! I did deadlifts, stiff-legged deadlifts, power cleans, and clean and jerks. 25x BW = 3825lb Today's lifts = 6650 Today's lifts / 25x BW = 43.46x BW Woo! Think I'm going for 75x now.

Day 3 of my Whole 30. Combined Whole 30 + Leangains (I'm often over on the LG thread). I was noticing that all the dairy I was having to consume to get my protein count up there was making my body generally unhappy and am committed to getting all of my macros through whole foods (and probably from Whole Foods, har). I have to say, the amount of meat necessary to get 170g of protein is staggering. And pulling out the "healthy" sugars from honey, agave, plus all the lactose I was eating... leaving me tired! And here I already thought I'd suffered through the carb flu!

Good news: I'm cleared to drive! And fly! Healing is going fine, says the doctor. I still have a little blurring and ghosting in the distance, but I'm up to 20/50 and 20/25 R & L, respectively. Which is a pretty awesome change from 20/550 Rest day today. Did a bunch of KB swings in the morning. Stayed on point for my dairy-free protein goal: two chicken breasts and 12 oz of sirloin did the trick. Also, I was getting a wicked sugar craving this evening, so before I faceplanted the bar of dark chocolate in the pantry I grabbed a cup of raspberries and ate them.... slowly. Killed the craving post haste. Need to remember this trick. For tomorrow's Meats-day I've cooked up 1.25lb (yes, one and a quarter) of grassfed ground beef in a sweet potato hash for my post-workout meal. 120g of protein at one sitting? We'll see how this goes. Dinner will be half a pound of shrimp, rounding me out for about 180g tomorrow. Fitness LeanGains: Macros 58F 57C 150P for 1350 cals, perfect! PASS 22/30 Lifts/Exercise: Two hand KB swings @35lbs 40 28 33 20 22 Walk: FAIL 24/30 6k steps. So tired. Wanted to go for a walk when I got home but instead I'm going to do some MOB-ing and then go to sleep.

Yay on those presses! Those are such a killer.