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Flexibility. (DEX +3, STA +2) I bought Focused Flexibility from GMB so I should definitely use it. Stretch daily (total 42 days). (We stretch during silks class, so on Mondays, that totally counts). Also, I need to the basic assessments before the challenge starts. A 37-42 B 33-36 C 29-32 D 25-28 Fail <25 Bulking. (STR +2, WIS +1) Slooooow bulk. Iâ€™ll aim for ~1 lb/month, so by the end of the challenge, I should be up about 1.5 lbs. Ultimate goal is to bulk until the end of the year. That should get me a good 9 months of slow growth that will hopefully partition mostly as muscle and not fat. Starting weight: This morning: 118 lbs. Yesterday: 116 lbs. Let's call it 117 lbs to start. Pass: Gain 1-2 lbs Fail: Gain nothing, or gain 3 or more lbs Work out like a beast. (STR+3) If I'm going to eat more, I sure as hell need to take advantage of it. As of challenge start, Iâ€™ll be on week 11 of 12 of the Strong Curves program. I'll finish that out, then move on to a program based on it, but of my own construction and without all the silly â€œswitch all your exercises every 4 weeksâ€ nonsense. Itâ€™ll look something like this: Workout A A1 3 x 20 Single-leg glute bridge A2 3 x 8 One-arm DB row B1 3 x 5 BB squat B2 3 x 8 DB incline press C 3 x 5 BB Romanian deadlift D 1 x 20 Cable standing abduction E 1 x ALAP Plank F 1 x ALAP Side plank Workout B A1 3 x 8-20 BB hip thrust A2 3 x 5 Chin-up B1 3 x 10 DB walking lunges B2 3 x 8 BB military press C 2 x 12 Back extension D 1 x 20 Band seated abduction E 1 x 20 Wide-leg sit-up F 1 x 20 Russian Twist Workout C A1 3 x 20 Single-leg glute bridge A2 3 x 8 Seated row B1 3 x 10-15 DB goblet squat B2 3 x 15 Lateral raises C 3 x 8-12 Good morning D 1 x 10 Side lying hip raise E 1 x 10-20 Reverse crunch F 1 x 8-12 Woodchoppers General Weekly Plan Monday Silks (class) Tuesday Rest Wednesday Silks (open gym) Thursday Lift A Friday Rest Saturday Lift B Sunday Lift C 5 workouts/week for a total of 30 workouts/challenge. A 27-30 B 24-26 C 21-23 D 18-20 Fail <18 Curate my Closet. (WIS +4) For a (long) while, I seemed to be doing a lot of online shopping. It's tapered off a bit, but it still could be a worthwhile goal. My problem is clothes: I always feel like I have nothing to wear, despite a closet and dresser full of stuff. An honest assessment of my clothing is in order. Starting with work-appropriate clothes, to reduce the â€œI donâ€™t have anything to wearâ€ panic that occasionally crops up in the morning. Some questions to ask while sorting: Â· Is it work appropriate? If no, save for later assessment. Â· Does it fit/flatter? Â· Have I worn it in the last year? (To account for seasons, a shorter timeframe wouldn't really work) Â· Can I make at least 2-3 different outfits with it? Â· How many of X (article of clothing) do I need? Hopefully I can take an honest look at my clothes and either: know that I have enough to not wear the same 5 outfits every week, or: be able to have a targeted search to fill in the gaps with some controlled shopping. No idea how to grade this one, just mostly a pass if I spent some time doing it and didnâ€™t mindlessly assault the online shops.
Hello old friends, I am heading back to the Rangers this time after hanging out with the Warriors for the last few challenges. To achieve Level 7, I will be channeling my true inner Ranger which means combining a lot of what I have learned over the last few challenges into a more balanced version of myself. My main quest is to fit comfortably into size 14 trousers by losing body fat. To move towards this achievement, I have set the following quests for this challenge: 1. Handstand challenge! STR+2 DEX+3 As a much younger hooman, summer lunchtimes were spent out on the fields doing cartwheels and handstands. Now I have all but overcome my shoulder injury, the time has come to revisit those carefree days. Using Chris Salvato's method as a guide, I will spend 5 minutes per day on handstand practice. A = 28+ days of handstand practice B = 25-27 days C = 22-24 days F = 21 days or fewer of handstand practice. 2. Rangerfy the workouts! STR+2 DEX+1 STA+2 Living in the land or Warriordom was great (lifting + eating = fun!) but I did sometimes yearn for the days when I did all the things. I will continue with workouts up to 5 days per week but make them circuit-type workouts and not pure heavy lifting or pure cardio. More a kind of cross fit style. Don't rest for too long between things. A = 25+ circuit workouts B = 22-24 circuit workouts C = 19-21 circuit workouts F = 18 or fewer circuit workouts. 3. Love your body challenge! WIS+2 CHA+1 Using Molly Galbraith's blog posts as a template and guide, I'll be completing this 28-day challenge within the 6 weeks of this challenge (so basically weekdays.) No grading here; I either complete it or I don't. 100% points for completing the challenge 0 points for not completing the challenge. 4. Clearout! WIS+1 CHA+1 Inspired by this article, I need to make a space on my floor for my exercise mat to fit. In order to see that bit of floor, I will eliminate the embarrassing pile of clothes that currently occupys the space. Currently my laundry goes from worn to wash to dry to worn - it never seems to hit the inside of the wardrobe. So what the hell is in the wardrobe?!? I obviously need to evaluate what I have, do a clearout, and eliminate that mess. A = "A place for everything, and everything in its place" B = The doors shut but inside things are messy C = Everything fits inside but the doors don't shut F = There are still things which don't fit in the wardrobe.