Geer

This thread as been too quiet - how is everyone doing with the challenge??

It has been a busy week but still got many workouts in, just unable to get them posted daily. So for a quick catch up of the week's workouts: Monday basically was a rest day but did do a short arm workout at home - Pull-ups w/ band - 5-7-9-7-5, Supersets for the next 4 exercises bicep db curl 4x12 10lb overhead triceps extension 4x12 20lb hammer curls 4x12 10lb triceps kickback 4x12 10lb Tuesday was a good day, got intervals done in the am and Crossfit in the afternoon. Intervals 1:30 jog, 30 sec sprints - 30 minutes total for 3 miles Machine ab crunches 2 sets 15 75 lbs Back extensions 2 sets 15 25 lbs Wednesday was a busy day and just took the day off completely to relax and rest. Thursday I normally do intervals in the am but was just worn out but had a killer workout last night! Warm-up - bear crawls up and down, push-ups 15-20-15, ring rows 3x10 Skill - push-press 1x5 45 lb, 2x5 55 lb WOD - 5 overhead squats 15 lb, 10 box jumps 17 in box AMRAP in 12 minutes. Got in 10 rounds. My legs are feeling it today!! Water intake has been really good but yesterday was a bad day for grains and bread. We had lunch catered from Panera with the really, really good French loaves. Tomorrow I have a 10 mile run with some new folks from Crossfit who have started a running group so looking forward to that!

Good weekend though few special event/occasions so had some good not so Paleo foods but doing it clean this week since I am ramping up my running for my half marathon 2/9/13. Something that didn't seem so bad, I am still feeling the effects of this morning from the workout on Friday at Crossfit. Really busy day Saturday so allowed the day off since I was sore all over from two days of CF back to back and was planning a long run on Sunday outside while the weather has been nice. Friday's workout - warm-up- bear crawls up and down the gym, ring dips (band assisted) 5-7-9-5-7, 25 burpess skill work - hang cleans 35 lbs x15 (not my greatest, one I need to work on) and power clean (so-so) WOD AMRAP 5 box jumps (17 inch box) and 30 sit-ups - 9 rounds box jumps and 8 rounds of sit-ups with 3 just as time stopped for 243 sit ups. My ribs hurt this morning and all around!! Sunday - 8 mile run outside 1:18. Felt good but can tell I have done too much on the treadmill the last month. Water intake has been good though drinking too much coffee when at work but our office stays cold! Juicing twice a day while eating two meals a day, no grains and no added sugars.

Wednesday was another busy day, food and water intake pretty good but no workout so made up for that Thursday. Started the morning off with 25 minutes of intervals, actually 26 minutes -went a minute longer to make it an even 3 miles. Did that before work and later after work had Crossfit which was a fun night. They had the cargo net and ropes down. I've been dying to learn to climb a rope. Did great my first try, after that not so much. I will blame the lame cut on my palm I got earlier that morning. Crossfit Thursday night: Warm up - 400m run, 10 walking lunges both legs, 60 second handstand Skill - back squats which I went too light on, 75 lbs 5x4 WOD - 3 cargo net climbs, 200m run, 2 cargo net climbs, 400m run, 1 cargo net climb, 800m run Had no idea climbing a cargo net over and over would wear you out! Last climb I was feeling it! The cargo net was not kind to my legs and arms- several bruises and rope burns. But loved it! Going back tonight as it was either tonight or Saturday morning, but thinking about doing a long run Saturday since my next half marathon is February 9 so looking to aim for 8-10 miles which I know I can do easily.

I am heading to Georgia in March for the Spartan Sprint, repeat of last year's race which was my first ever Spartan race. Completely hooked now. Any other Nerds running this one? I am signed up for the Hurricane Heat and the race Saturday. I am coming up alone but meeting a few other Spartans I have run with later while there but would be cool to meet up with some Nerds as well. Also doing the Midwest Super again which has been moved to July. Hoping warmer is a heck of a lot better than cold as crap as it was back in October!!

Diet has been better. Made some venison chili last night with butternut squash rather than beans and it turned out great! I found 2 different recipes and kind of combined them eliminating a few things from each. I have only had butternut squash one other time and really enjoyed it. The flavor mixed with the spices for the chili was amazing! Looking forward to lunch since I brought some in today. Also tried some avocado paleo bread- little too moist and cake like than bread texture but not bad. Going to try toasting it or making a grilled sandwich with it and see how it turns out. Water has been great, usually not a problem BUT did have a soda yesterday. No idea why but reminded myself why I don't drink them, did nothing for me and made me feel kinda bleh for a short bit. We got hit with ice yesterday, so lots shut down in the city. Got to leave work early but Crossfit box closed but did make it to my gym last night for a good but short leg workout followed by intervals. Felt really good and proud of myself for not letting the ice be an excuse as the road really were not that bad if you didn't drive like a speed demon. Last night should have been my night for CF so did what I would have been doing today, so after work and a lecture at church, plan to either get a longer run in or do some upper body workout. Last night's workout - Leg press 140 lb 3x10 Leg curls 85 lb 3x10 Leg extensions 55 lb 3x10 Standing calf raises 90 lb 1x10, 110 lb 3x10 25 minutes of intervals 1:30 jog, 30 sec sprint

Diet kinda busted Friday and Saturday with meals I had no control over which of course consisted of grains galore - pizza for an office lunch meeting Friday and pasta dinner for a awards banquet Saturday night, otherwise did well. Worked my son's troop lock-in Friday night so Saturday was a complete rest day but great CF Friday night and good 6 mile run Sunday. Crossfit WOD was a partner workout which was awesome but killer! Didn't seem so bad reading it but getting through it was tough but felt great after! Warm-up 500m row, 10x3 pull-ups, 10x3 push-ups Fun warm-up game, team sprints with 20 lb medicine balls - down and back x5 WOD - Partner WOD each had to do 2 min rowing, 2 minutes kettlebell swings 35 lb, 2 minutes pull-ups Sunday - 6.3 mile treadmill run 59.48 - half marathon just a month away so working on getting my miles back up which to me 6 is an easy run. Going for 8 later this week with intervals mixed in throughout the week.

So far this week I have done great with cutting out the grains and bread. Sugar hasn't been so great but not too much and not daily for sure. We have had office drama, so to get through the day we have been enjoying little comfort foods here and here until we can make it to Friday for a long awaited dreaded meeting. Workouts have been good, CF workouts and running intervals though I have been lazy a few days thanks to storming in the mornings that have made it hard to get out of bed to run or workout before work but kicking that bad habit aside if I want to see results. Water has not been an issue though still a lot of my intake has been hot tea but still doing well with it.

I am not completely full paleo as I still do a little cheese and oatmeal every now and then. I do CF twice a week when I am not helping out at our gym. Would be fun to to share the different WODs. I am heading in today for my workout. Our CF is doing a paleo challenge next month for 8 weeks which I cannot wait for, I always do tons better with the challenges.

I've done the WD as well as several other mud runs. It is not that tough as she said but a lot of fun. While working on running focus on upper body strength for climbing up and over things. Lots of crawling through some uncomfortable ground but not too bad. I kinda enjoy telling people why my knees look the way they do after a race when asked since not a lot of people really get into it. Good luck with it!

Oh absolutely! I think you would be able to even cut the time you want to shave off in half in 4 weeks with sticking with the program. Good luck and have fun with it!

Hello fellow Rangers! I've been a member of Nerd Fitness since last summer but never got around to trying out a challenge, so what better time to try one as I need to get myself back on track after an awesome year last year - ending December with the St. Jude Half Marathon and completing the Texas Spartan Beast earning my Trifecta! Then the dang holidays took up a lot of my time working out and all the food- ugh! Fitness/Diet Goals: 1) Back to my Paleo (basically about 90%) - no sugars, grains, processed foods with one cheat meal a week. I drink wine on occasion so I don't exactly cut that out but not a wino so not worried about that being a hindrance to my diet. 2) Devoting at least 15 minutes a day to stretching and exercise. I workout generally 3-4 days a week with weights. Starting up crossfit this week with two workouts a week so hoping this will be easy to attain since I generally run other days. It's the busy days that get me and are over by the time I realize I never did something as easy as push-ups and sit-ups at home. So every day needs to be something for at least 15 minutes. 3) Consuming at least 80 oz a water daily, if not more. Not to include hot tea, which I drink all day long. Looking for others to help hold me accountable and looking forward to getting the new year off on the right foot. I started good on day one but then life took it in another direction quickly!

I did something very similar, the 21 Day Sugar Detox which is somewhat similar. I didn't notice a great deal of weight loss as far as numbers but more so in inches and I saw and felt changes within the first week. Definitely give it a shot and after 30 days add back in a few good items they cut out to make it work for you. I was doing strict Paleo but I keep in a little cheese for specific recipes. Give it a shot! Good luck with it!

Definitely cut back on the fruit. Allow yourself just a few servings at most a day and not after 2 pm. I had a stalling period after several weeks on Paleo and it was recommended to me to see more weight loss, cut out the fruit which I did all together. Now for me fruit is a special treat or thrown in a coconut slushie after a really hard run/workout. You don't have to stress about switching over to grass fed meats, just look at the labels and make sure they are not cured with sugar as so many are even if the front label doesn't mention it. Check all the labels of everything you buy as sugar is named so many other things: brown sugar, cane sugar, corn syrup, honey, maple syrup, molasses, glucose, lactose, maltose, fructose, high fructose corn syrup, sucrose, sorbitol, xylitol, mannitol, dextrose, sorghum, galactose, fruit juice concentrate. I personally cannot afford the higher end meats regularly so just check the labels. Good luck with it!

Very busy and active weekend! My body is feeling it as I sit at my desk in the office! Saturday June 2- final test for Whole Life Challenge. Resting of prelims to see improvements. 20 minutes to run 1 mile and get in as many rounds as possible of 3 burpees, 6 CF situps, and 9 squats. April 1st I got 7:46 mile and 13 rounds. Saturday June 2 I got 7:40 mile and 17 rounds! Very pleased!! Sunday June 3- 10 Nautical Miler race at the Naval Base in Millington, TN- 11.3 miles total! Longest distance ever for me! Ran it in 2:01:17! Very pleased and not scared of a half marathon now! I see that it is very doable and within a reasonable amount of time. Very pleased with my weekend, can't say my body is feeling the greatest but a heck of a lot better than I expected to feel after this weekend.