donbiotik

Good work Fade! I would add to Elasticgirl's list if you are looking for more things to do: - Jumping Lunges: after you lunge, explode upwards, and switch your legs in the air. - Overhead weighted Lunge: dumbbell, plate, sandbag, backpack straight over head while lunging.. lock those arms out! Not only adds weight to lunge but works your shoulders, activates your core, and helps train balance!

WEEK TWO RECAP DAY 8: - Mobility work - Basketball, 2 hours DAY 9: - Mobility and Stretching DAY 10: - Diamond Pushup = 10, 10, 10 - Pullup = 6, 6, 6 - leg lifts off bed = 10, 10, 10 - Elevated Pike pushup = 10, 10, 10 - Chinup = 6, 6, 6 - Hollow body hold = 20, 20, 20 sec DAY 11: - Diamond Pushup = 10, 10, 10 - Pullup = 6, 6, 6 - leg lifts off bed = 10, 10, 10 - Elevated Pike pushup = 10, 10, 10 - Chinup = 6, 6, 6 - Hollow body hold = 20, 20, 20 sec DAY 12: - NONE DAY 13: - Movnat Class, 90 minutes QM movement, barefoot running, sprinting, fireman carry and drag - Stretching - Warmup Kipping pullups = 10, 10, 10 pushup = 10, 10, 10 butterfly situp = 10, 10, 10 Air Squat = 10, 10, 10 Lunge = 10, 10, 10 Run = 0.5 mile - Crossfit WOD, 4 Rounds 10 Pull-ups 10 Parallel bar dips Run 100 m 10 4-count Mountain climbers Run 100 m TIME = 13:21 DAY 14: - Trained some parkour with my daughter = 15 min - Solo trained parkour = 45 min wall climb ups, lazy vaults, speed vaults, precisions - practice muscle ups = 20 minutes - Warmup x1 10 assisted pullups 10 pushup 10 situp 10 air squats 10 push press w/ 30# dumbbells 10 lunges each side - Pull up= 8, 8 - Neutral grip pull up = 8 - chin up = 8 - tuck l-sit on rings = 26, 31, 20 sec. - parallette l-sit = 21 sec - Uneven pushup = 10/10, 10/10, 10/10, 10/10 (held parallete with assisting hand) - Plank = 50, 60, 70, 80 sec - Inverted body ring rows = 10, 10, 10 - wall facing handstand = 15 sec Went on a mid week vacation with the wifey, so laxed a bit on the workouts on tues-thurs.. Still got some stuff in though. Proud to say I got my first muscle up on sunday! Had to kip and could only get my right arm over first to steady myself, to push up over the bar.. but i'm happy! Haven't been focusing on meditating everyday, but I am gonna try to do so this whole week. Still haven't gotten my calipers in the mail yet, so still not sure where the ol' body fat % is.. hopefully Amazon will send it to me soon..

Nice one on the sciatica! I "moved" up to the ol lacrosse ball, but it still hurts to use it.. hurts so good maybe? As far as last week goes.. just gotta dust yerself off and move on to this week! Looking forward to seein you go beast and crush..

Nice one sir! Good start to your challenge.. nice work on the headstand! I need to put some work into that.. I'm going the wall facing handstand route to increase my shoulder strength for now.. as far as work "work out" stuff goes, you could always do some stretching or mobility work to increase your range of motion.. I try to do a round of stuff every 2 hours.. This is something I find really helpful for workouts, both for prevention of injuries and performance during my workouts..

DAY 4: Basketball 2 hours, with a couple sets of pullups to grease the groove.. DAY 5: Active Recovery Took my kids to the park and played with them for an hour.. we did some parkour practice - safety vaults, lazy vaults, and underbar stuff. Did some QM stuff too.. crab walks and bear crawls, practiced jumping muscle-ups.. DAY 6: Strength - Mobility work - 0.5 mile run - Dumbbell Thrusters, 45lb. each = 7, 8, 10, 10 - Pullup = 8, 8 - Neutral Grip pullup = 8, 8 - Chin-up = 8, 8 - Uneven pushups (each side) = 10, 10 - Diamond pushup = 10 - Weighted parallette pushup (20lb med ball), legs elevated = 12 - Tuck l-sit on rings = 26, 28, 31 sec - Parallette l-sit = 16.2 sec - Inverted ring rows = 10, 10, 10, 10 - Plank = 45, 55, 65, 75 sec Feeling good about passing the 15 second mark on l-sit! DAY 7: Parkour About 2.5 hours of work.. 40 minutes of conditioning/mobility, rest on skill work. Progressed from safety vault to speed vault.. worked on rail balance, cat walk, monkey pass, precisions, wall climbs.. good practice!

Thanks bud. Gonna see tonight, (monday) when I go play.. gonna try to get that mini basketball down..

Nice work on getting up early to work out! That's a tough schedule you got there with working so late.. Great job killing those burpees.. those are rough!

If you want to do a conditioning type workout indoors, you could try some jump ropes, burpees, mountain climbers, etc. to get your heart rate up. I also do small, intense workouts that push you into your anaerobic capacity.. For example: - Pick 3 exercises that you are comfortable doing (i.e. things you can regularly do around 10-20 in a workout) - Use a rep scheme that is around 3-10 for each exercise (i.e. 3 pushup, 5 air squats, 7 situps) - Try to see how many rounds you can do during a 10 minute countdown timer, going as fast as you can safely, while maintaining form - You can test yourself every so often with the same workout to see if your rounds are increasing Like I said above, this type of High Intensity Interval Training is one way I work out to get the same benefits of running, but in a shorter amount of time.. You may also see small increases in strength if you are just starting out, but HIIT is not meant to build strength. hope that helps!

DAY 3: Met-Con - mobility work - 0.5 mile run - Warmup 2x 10 Assisted pullups 10 close hand pushups 10 air squats 10 push press 30# dumbbells 10 lunges - Pullups = 8 - Neutral grip pullup = 8 - Chin ups = 8 - Tucked l-sit on rings = 15, 15 - Ring dips = 5 - AMRAP (As Many Reps As Possible) for 7 minutes: Burpees Result = 85 Felt pretty good yesterday.. decided to retry a crossfit workout that was used by everyone trying out for the crossfit open.. simple but pretty brutal! Last time I tried it (3 months ago), I got 74, so it was an improvement! My elbow joints have been hurting.. My brother is a PT, and sent me some voodoo floss bands. Wrapped my elbows and did some mobility with it on; seemed to help!

Thanks! I usually don't have that problem, but I've been noticing that some days I have had less energy and it may be due to my diet changes (Primal, 50-100 carbs/day). I have read up on people experiencing a "low carb flu" and I think that has happened to me a few times now..

Cool! I got some about a month ago as well.. I've been using them for pushups and l-sits so far, since I'm not really capable of doing anything fancy on them yet. Did you buy or make yours? Great application and focus! I'm like you, I have a SUPER sensitive gag relfex when I go to the dentist.. I will try that next time as well!

Thanks for the article! That really helped explain things..

I'm new around here and would also be down to help you out as well.. subscribed to yer thread. I'm around the same age and had a similar relationship with video games.. had to give them up.. but the reason why I think I am drawn to these challenges is the "real life leveling up" element that is reminiscent of video game rpgs.. I agree with ct2020.. if you have a concrete way of rewarding yerself through the rpg element of the challenge, I think you'll find more ways of keeping yerself in check.. Weekly sub-goals or check-ins that coordinate with some accumulation of points may help break your challenge up into smaller, manageable pieces.. but in the end, its all about what works for you. Good luck Parker!

Thank you! I like it here I've been reading for awhile, but I guess my "zeroth" challenge was to join the boards and try to participate. Glad you were feeling the nerd definition.. like I said above, It's not mine, but I am a fan of Chris's comedy and podcast and that way of describing what a nerd is, really spoke to me.. Looking forward to seeing you crush a challenge soon!

HA! I used to be into DnB back in the day.. but never dj'ed it.. I used to like folks like LTJ and London Elektricity and folks on the jazzier tip. I guess I am older now and like slower stuff

Thanks! I wouldn't even consider myself a student yet.. just someone that is interested in how my mind works and this way of thinking seems to help me makes some sense of it..

As a side note to shoe preference, has anyone had experience finding a minimal or vibram-like shoe for flat-feet/overpronation? I have paddle feet and it seems like either those types of shoes are designed for narrower feet or they try to support a normally arched foot.. which mine is not.

not sure what this is trying to say, but my point isn't that humans CAN'T sprint barefoot, but rather if you can run at your TOP SPEED barefoot.. I guess it's mainly an academic question of whether someone like Usain Bolt could rock some vibrams/go barefoot and run as fast as he can with shoes (minus the benefits of spikes). I'm from Hawaii and have lived most of my life (basically just not at work or playing sports) without shoes, so I feel you on that our feet are made for running.. Sorry for the highjack of original thread! But shoe-wise I use some 195 f-lites invo8's for working out.

First challenge here too! It's cool to see other "lurkers" like myself that have been checking NF forums out for awhile, step out and try to do a challenge with everyone else.. seems like a lot of folks are joining in this time, which is great! I'm a fan of sprints as well.. they'll help build strength and some aerobic endurance to get the 5k goal too. Looking forward to seeing you going beast mode and accomplishing yer goals..

Just read yer challenge and looks like a great one! I have a similar meditation goal for my first challenge.. Since I don't have an exact time frame, I am going for a realistic amount I can do every day. I'm trying to practice the roll as well for both parkour and movnat stuff.. I never did martial arts, so its been a tough.. spine and shoulder pain at times! I am in agreement with you though about its importance.. although maybe not as cool as cat leaps, vaults, and wall-ups, I'm all about preventing injury.. I'll let the younger kids out there do the crazy stuff Good luck!

Just wondering for sprinting top speed, can you really just use barefoot/vibrams? If so, why don't more actual sprinters use them? I get it for parkour-type stuff.. maybe these types of shoes are better suited for fast, agile movement versus all-out top speed?

Ha.. love the title! You can check this article that I use to increase/maintain my mobility.. it would probably help with just flexibility in general, but could also help you increase hip, ankle, back, shoulder mobility for all those olympic lifts yer doing.. Nice work with those pullups.. I just switched my focus from pullups to a muscle-up, but I'm right there with you on those.. I can do 10 MAX atm, but it took me almost 6 months to reach that.. so you are progressing faster! My brother has a lot a sciatica pain, and I've experienced some as well.. it does indeed suck. Not sure if you ever foam roll yer glutes and/or use a lacrosse ball to get in there, but that may help.. may want to look up "neural flossing" as well if you havent tried it.. All these things seem to have varying degrees of success, but it might be beneficial to try a few things and see what works for you.. Good luck sir!

Day 1: - Warmup 2x 10 assisted pullups 10 pushup 10 air squats 10 push press w/ 30# dumbbells 10 lunges each side - Basketball 2 hours - foam roller after standard.. challenge commencing! Did the warmup before i left the house.. I have a door frame pullup bar, so in the warmup i let my feet hang and touch the ground.. easier pull up (hence assisted), but warms me up enough to get my body activated. Day 2: Strength - Warmup 0.5 mile run ankle, wrist, mobility Quadrapedal movement 5 minutes (bear crawl, crab walk) - Pull up= 7, 6 - Neutral grip pull up = 8, 7 - chin up = 8, - tuck l-sit on rings = 15, 13, 11 sec. - tuck front lever rows = 2, 3, 3 - parallette l-sit = 9, 13.2, 11.5 sec - Air squats = 25, 25, 25 - diamond pushup = 10, 10 - feet elevated parallette pushup = 15 - Knees to elbow = 10, 10 - hollow body hold = 15, 10, 10 sec - wall facing handstand = 15 sec Not a typical workout.. got home late from work and was beat. After dinner prep, eating, and cleanup, I felt better.. Decided to do a small run, warmup my body and then just "did some stuff" while watching the olympics.. ended up being an ok workout.. better than nothing!

werd Fade.. glad to help! I think when starting out, I tried to make my salads SUPER appetizing.. basically putting all my favorite allowable stuff (i.e. good cheese, really good dressing, BACON, sauteed mushrooms/onions) in them and packing it with flavors I was into.. Like one you would be excited to get from a nice restaurant or something. If yer following the primal/paleo route, the fat/protein combo will help you feel more satiated.. so load up on those!

basically the same ones I got from amazon.. my little 3 1/2 year old seems to use them more than I do though..