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http://www.harrisons...d-total-ii.html Hi, I'm Matt. I was planning to do that competition, but my partner has to work. I'm looking for a woman powerlifter/CrossFitter who might want to do this. We'd have to compete heavy weight because I'm 300 lbs. My lifts are: squat 515#, deadlift 585# and shoulder press 250#. Deadline to sign-up is Jan. 3 -- that's tomorrow! Looking forward to hearing from you!

http://www.harrisonstrength.com/harrison-strength-co-ed-total-ii.html Hi, I'm Matt. I was planning to do that competition, but my partner has to work. I'm looking for a woman powerlifter/CrossFitter from the New York Metro Area who might want to do this. We'd have to compete heavy weight because I'm 300 lbs. My lifts are: squat 515#, deadlift 585# and shoulder press 250#. Deadline to sign-up is Jan. 3 -- that's tomorrow! Looking forward to hearing from you!

I like my username - FortBacon - and I usually feel LIKE bacon - like a big piece of fatty meat. In fact, I would go as far as to say I feel like a street-delicacy I encountered in Ukraine called salo - which is pretty much a slice of fatback (emphasis on the fat), fried, peppered and sold on the street. You can read more about this questionable treat here. So, I would like this challenge to kick off my year-long quest to transition from feeling like this... To feeling like this... The Big/Main Quest - Lean Out (without losing what little muscle I have) and get the career settle (more of a caveat, but same timeline and just as important) From now until summer (and probably through the end of 2014), I shall lean out - and would love to fit into 36" waist I should probably shoot for smaller waist than 36 at my height - but I gotta start somewhere that's currently out of reach - 36 for now... and I don't know what's possible with my particular combination of health stuff (primarily thyroid). Progress, not perfection. 3 FITNESS QUESTS (Nov 11 - Dec 22) * NUTRITION - Whole42 - the ever popular whole30 extended through the duration of our 6 week challenges (yes - including Thanksgiving) * EXERCISE - 3x per week, go to CrossFit (maybe 4 times per week, but at least 3) - with an emphasis on SCALING - I'm not trying to RX and hit a stress wall - just trying to burn off my glycogen stores, keep some strength and boost my metabolism (while doing the mobility, endurance and strength thing without succumbing to the pressure to overdo it) * HYDRATION - water water water - shooting for 72 oz per day (that's draining my nalgene 3x's per day) and restrict coffee to 1 cup a day. The coffee will be the hardest part, but I need to take it easy on my adrenals and rehydrate my body!! Life Quest - Complete first run-through of CAIA Level 1 study material I'm working on my career while I do this - trying to get to a family-sustaining job and into a home town that I can live in long-term (whether that is where I live now or somewhere else in a year - unsure - I just need to hurry up and settle on it so I can move my parents to where I can sustain the family... life... so crazy). I would love to be self-employed, but for now I need to feed the kid and save up the monies!!!!!! Getting the CAIA will be very helpful in getting that "set job" in a long-term town (my current job is considered short-term and transitional by most in the industry). Wow -that is wordy. Let's summarize and make it nice and tidy and measurable and doable MAIN QUEST: In a year, lean out to <36" waist and be on a strong career path 1) Whole42 - get fat-adapted and clean the body of the processed foods, grains, dairy and legume 2) CrossFit 3x per week (and maybe 4 times) - scaled - just burn the glycogen and keep the strength 3) Water - 72 oz water per day and only 1 cup of coffee per day LIFE - Complete first run-through of CAIA Level 1 material (exam is in March) WHY? I am the big kid now - as my last challenge ended with major health crisis in the family, I discovered that I may someday be responsible for the parentals... while being husband to a WONDERFUL wife. I need to get healthy so I can be around and honor the body God gave me... and be the best I can in my career (in my job, appearances matter - sales and all). I love my wife, my son and my parents and I know how good I feel when I'm in shape (energy levels, confidence, etc.). So many barriers have been removed, and it's time. Debt is finally gone, my job is supportive and flexible, my parents are healthy, and I learned a ton about food prep and cooking in my last challenge. It is time to fix the body! I'm very excited about this challenge. It's such a transitional time - like I finally pulled my family out of a bog and we can start moving again! Very very excited.

Over the past 6 months I saw the most change when I started lifting consistently and eating paleo. Lifting is rewarding, but I got bored. I also didn't have a consistent lifting partner. Multiple friends and coworkers suggested crossfit to me. So I'm giving it a try. During the time between the last challenge and this one, I took the 8 preparation classes and today was my first actual class, it kicked my butt, I look forward to more. Goal #1 Eat Paleo, There are 42 days in the challenge and I will be in India for the last 9 for work. I cannot eat paleo on those trips, so my goals will adjust to making sure I work out. I will grade accordingly Grades: A= 30-33 days B= 27-29 days C= 24-26 days F= 23 days or less Goal #2 Do crossfit. I think that this challenge will be a pretty good way to determine if I will continue crossfit. A=15+ days B=13-14 days C=11-12 days F=10 days or less Goal #3 Do an at home workout of pullups, pushups, and air squats 5 times.. A=5+ times B=4 times F=3 times or less Life Side Quest 2 hours per week working on resume, cover letter, job research. A= 2+ hours per week B= 1-2 hours per week C= 0-1 hours per week F= no time

Ok heres were i post my goals for the next challange Ok First off Backpacking Lets start reasonable I want to go on at least one excursion with a full multi day load even if its only a one day trip to prep myself for thru hiking ie month long hikes. Part of this will be learning how to pack for a thru hike and going on day hikes at least once a week kind of like rucking. Secondly I want to keep doing at least one GoRuck Challange every 2 months to culminate in a Heavy. I might also do a light every two weeks. Thirdly I want to work on my general physical preparedness ie metcon. I want to get my Metcon totals down for some of the named workouts I will use Murphy as my bench mark "Murph" Run a mile 100 pullups 200 pushups 300 air squats Run a mile 20 pnd body armor on the whole time. Goal is a 30 minute total Fourth Goal Oly and Power lifts i want to get better accross the board goal is at least a 135 pnd Snatch and Overhead Squat. Will work at least once a week on these lifts Lastly Personnel Goal keep working on Fire Management Bachalors and do so those with a High GPA. How i will do this is making sure to do my work as early in the week ie Sunday and monday once assigned to leave the week open to work on my physcial goals Ok wish me luck its alot but here we go.

Since this is my first quest, and I am a few weeks late, I figured I would set a goal I'm pretty sure I can achieve in the remaining amount of time. A little background. And if anyone has suggestions on modifying my numbers, I would be more than happy to hear opinions. This is my first time doing this, so any and all help is welcome. I'm a 28 year old Female standing 5' 8" tall and weighing in at 143 lbs. I Crossfit 4-5 times a week and am looking to tone up, lean out and eventually develope some visible abs. (But, that will be saved for another quest) I will also be indoor rock climbing a few times a week as my schedule allows. I have a desk job, so my only real physical activity happens during my workouts. Main Quest My main quest is to track my macros up to 5g +/- on a consistent basis. My macros break down as follows: 1690 calories Protein - 40% - 676 cal / 169 g Carbs - 30% - 507 cal / 126.75 g Fats - 30% - 507 cal / 56 g 12/3 - Updated my macros to the following 1690 calories Protein - 35% / 145 g / 583 cal Carbs - 35% / 150 g / 600 cal Fats - 30 % / 56 g / 507 cal I chose a split that will hopefully help me lean out and tone up more. As I said, if anyone has any suggestions on my numbers based on my info I posted above, please let me know! Missions 1. Log and track my food intake every day for each meal on myfitnesspal pal. 2. Begin weighing and measuring my food to insure I am getting the correct breakdown of everything I eat. 3. Work towards planning my meals for each week and in turn, meal prep an entire weeks worth of food in one day. This one will take some steps and planning, so I don't expect to be able to do this until I can figure out exactly what I am eating now. So this will technically begin after week 1. For week 1, I am not allowed to eat out. Life Quest My life quest is something that, for me, will be a tad difficult. I have very little patience. Not only for people that I work with, but with my family (especially my mom) as well. I get annoyed quickly and easily and then, of course, I say something I probably shouldn't, or say it in a way that I shouldn't. So, my life quest is to try and have more patience with people in general. If I start to get annoyed, I will take 5 deep breaths before I allow myself to answer. I will be keeping track of my progress in this thread, hopefully posting what I ate, my workout and my macro breakdown for each day. I will update this post with a breakdown of how I will track my progress once I figure out a good points system. Let the games begin!!

I have completed a couple of similar challenges (2 Whole 30's and I Whole Life Challenge) during the last year and think challenges like this are a great way to move along my path to being the healthiest I can be! I am almost 50 and am so glad I have found crossfit and paleo eating in the last year; I haven't felt as fit since my 20's! I'm looking forward to exploring Olympic Lifting during this, my first Rebel Challenge.

In an effort to keep track of everything I am doing on my journey to the ab holy grail, I'll use this single log for all of my quests. No need to split it into different threads to search through in the future. Official Start Date - December 1, 2013 Weight - 143.6 lbs Measurements: Waist - 29 1/5" Bust - 34" Right arm - 10 1/4" (relaxed), 11" (flexed) Left arm - 10 1/4" (relaxed), 11" (flexed) Hips - 40 3/4" Right thigh - 21" Left thigh - 21" Belly (right below belly button) - 31 7/8" 1690 calories Protein - 35% / 145 g / 583 cal Carbs - 35% / 150 g / 600 cal Fats - 30 % / 56 g / 507 cal Measurements, and any macro updates will be logged in this initial post after each quest. Update pictures will also be included.

Hi there, First off, I'm so excited to join this group! I'm pretty psyched to have found this fitness community; I'm new to Nerd Fitness in general. I signed up for the periodic e-mails, but just noticed that this community existed. And by the posts that I've read so far, there's tons of support and positive folks within this group. I do have a fitness journey story, but I'll try my best to keep it short. Let's see... joined an at work Biggest Loser's challenge ------> did Insanity for 60 days and lost 60 pounds -------> won the challenge, but kept up with Shaun T's craziness -------> lost more weight and stopped weighing in... just stuck to working out 6 days a week -------> changed entire diet; no processed crap, no dairy, no chicken, pork, or beef, and feeling great -------> quit job in private sector and now works at a gym that hosts Crossfit classes. This has all gone down within a 2 year period. I love my new job, and though I have taken a couple of Crossfit classes here, I'm a little creeped out by some of the WODs. They are posted on the gym's site the night before, so I have this terrible habit of checking to see if I can even attempt to get through a class! I'm hoping to get past this; I want to take at least 2-3 classes a week. I do still stick with working out 6 days a week (Beachbody video and spin fanatic here!), but Crossfit intrigues yet frightens me a bit. I feel that through joining this community, I'll find the support and motivation to just suck it up and take my butt to these classes. I welcome advice and look forward to being apart of the rebellion!

I did the last two weeks of the previous challenge, but this time I'm going to do it thoroughly! My main quest is to be able to do a pull-up. One clean, no-cheating pull-up. To that end, I recently joined a crossfit box. They have those cool resistance bands that allow you to practice doing pull-ups and it also seems like a good way to learn some weight training. My three specific goals are: 1. Finish the required crossfit intro classes before the end of November. 2. Attend at least three fitness classes per week. (Doesn't have to be crossfit.) 3. Eat one large serving of raw vegetables every day. My life side quest is to read one academic paper a week. Part of Goal 2 is to get up early enough to go to morning classes, which would fit my schedule better if I could just get to bed on time. But, my sleep is really important to me and one of my rules is to not get up with an alarm unless it's incredibly critical, so I need to actually go to bed a good 9 or 10 hours before I need to be at the class to make this work. To that end, I have weekly sub-goals for number 2: 1. Week of Nov 11: Go to bed before 1:00 am every night and attend one morning class. 2. Week of Nov 18: Go to bed before midnight every night and attend two morning classes. (Skipping Thanksgiving week; I'll be travelling and have no idea of my schedule.) 3. Week of Dec 2: Go to bed by 11:00 pm at least three nights and attend at least three morning classes. 4. Week of Dec 9: Go to bed by 11:00 pm at least five nights and attend at least four morning classes. 5. Week of Dec 16: Attend morning classes 5 or more days a week. I'm excited for this challenge! Count down to the holidays!

Forgive the choppiness of this post, but I am trying to get all this down as quickly as possible. There is something in my brain that says I can't achieve my fitness goals because of my thyroid issues (my doctor has been messing with my levels lately, and I let this get into my head in bad ways). That said, as Loren says "How fit do you want to be and what are you willing to do to get there?" I want to find out just how fit I CAN get, so here is my main goal and challenge goals... MAIN QUEST - 15% BodyFat by next summer - strong and lean and ready for an active summer of outdoor stuff with the wife and the boy! I'm currently around 36% body fat, and I am not strong or fit (though so much better than last year) Specific Goals: 1 - Complete a whole30-adjusted-version of the DOM chapter in 4-hour-chef (want to become proficient in the kitchen) 2 - CrossFit at least 3 times per week (and no more than 5 times per week) with two performance goals: master double-unders (10 consecutive doubles unders) and running form (measured by video footage critiqued by xfit coach - working with BarefootDawsy on how to better measure progress and goals with running form / mobility) 3 - sleep 7 hours a night (I need more than 7, but 7 is huge progress for me) Side goal - dedicate 2 hours per day to business studies - I'm working on my CAIA certification and on having businesses of my own. MOTIVATION - A life fully lived, that is my motivation! Not being embarrassed at the swimming pool; being able to hike for miles and miles; running, jumping, playing, throwing, lifting... I plan to be around for my family as long as possible, and that requires a fitness fix. I really like my family, and they seem to need me (providing food and shelter and stuff)... I want to be around and to be a good example so that maybe the kiddo doesn't go through extended sedentary phases like I did... LIFE FULLY LIVED - that is my motivation - longevity and confidence and energy, God willing.

I should start by saying that I'm a Ranger. Well, a Warrior trying to disguise herself as a Ranger! But really, my strengths are in lifting and I really feel like focusing on what I love this challenge - Olympic lifting! Main Quest: To get body weight Olympic lifts! (Obviously this is a work in progress!!) Current body weight: 86.6kg/191lbs (14/9/13) Height: 183cm (6'0) of freaky femurs and positive ape index! (Being all limbs makes lifting a rather interesting adventure!) Current PRs: Clean & Jerk: 60kg/132lbs Clean: 65kg/143lbs Jerk: 65kg/143lbs Snatch: 45kg/99lbs Bench press: 50kg/110lbs Deadlift: 102.5kg/226lbs Back squat: 77kg/170lbs Front squat: 65kg/143lbs Goal 1: Get Rid of the Dead Weight! (CON 2 | CHA 1) I have been eating Paleo for a long time now, but have let a few not-so-favourable things back into my diet. Nothing too horrid in the scheme of things, but my nutrition hasn't been optimal (read: full of sugarrrrrrr) and all it has been doing is supporting the extra body fat that I have. So, I'm going back to basics this challenge! It's Whole30 time again! So that means - * Whole30 for the entire challenge* Attend Whole9 seminar * Read the following books - - It Starts With Food - The Paleo Solution - In Defense of Food - Why We Get Fat and What To Do About It* Drink 2L water per day* Log all food End of Challenge Goal:* Drop 3kg Goal 2: Olympic Liftinggggggggggg! (STR 2 | DEX 2) I LOVE Oly lifts. LOVE, LOVE, LOVE. It's true... I have the t-shirt! * 3 Oly lifting sessions per week - 2 individual coaching sessions, 1 extra (self-driven or WOD) * Focus on The Outlaw Way lifting drills End of Challenge Goals: * Snatch 50kg/110lbs* C&J 70kg/154lbs (may perform as individual lifts) Goal 3: Shut Up and Squat! (STR 3.5 | STA 0.5) The major thing holding me back with my cleans is my front squat and my back squat is pretty crap for my size as well. I had a knee injury earlier this year, so I wasn't able to squat for quite a while but things are back on track now so I'm gradually building my strength and technique. I am currently half-way through the Hatch squat program and will hopefully finish with enough downtime to re-test my back and front squats before the end of the challenge. * Complete Hatch squat program End of Challenge Goals: * Back squat 80kg (though a body weight squat would be amazing!) * Front squat 70kg Fitness Side Quest: Sleeeeeeeeeeeeep! (CON 2)Nice and simple, but oh so important! * Sleep >=8 hours per night. End of Challenge Goal: I'll allow 2 nights of <8 hours sleep. Life Side Quest: Get Your Stuff Together! (WIS 2) There is so much paperwork lying around in my study, it is beyond ridiculous! So this challenge I am going to file it all away and get into a habit of filing things as they come in. I also think it's about time I went through my old paperwork and got rid of the stuff I don't need anymore. Okay, so it's not quite that bad...!!! * Organise paperwork and receipts into folders* Sort old receipts and paperwork and discard if not required* Submit tax! ugh! End of Challenge Goal: * To have all paperwork nicely filed away and sorted * Tax submitted Alright, let's do this!

(First post, so thats sweet!) So I had my first run in with the Bear Complex, although for me it might be better to call it the Cub Complex. I made it through all five rounds starting at 65# and ending at 85#. I had to rest the weight down 5 times (once each round) and used burpees at the end for a cruel punishment. Hopefully it gets better!

Hey everyone! So this is my second and a haflth challenge. Why the half? I sorta dropped out in the middle of the last challenge I did a few months ago. I love this site, but unfortunately I'm pretty terrible at forums...I always seem to wander away. Hence the thread title...why do we fall? So we can learn to get back up again. Determined get back up now, and here's why. After several years of job-related struggle, it seems that I've finally landed a job in my career field (transportation engineering/planning). Because of bureaucracy, I have to wait a few weeks before I have an official offer and start date, but I've been told by the department director and hiring manager that I've got it. While the start date isn't nailed down yet, it will probably be somewhere in mid-October, conveniently near the end of this challenge. I've made great strides in the past couple of years with health and fitness, but I want to make sure that doesn't get lost in this huge life transition I'm about to make. So with that in mind, here's the challenge! I apologize in advance for my incredible verbosity. Main Quest: Create and maintain healthy habits to carry through this new chapter in my life. Goal 1: Work out four times a week. No less than three! I started CrossFit at the end of May/beginning of June and really enjoy it, though my attendance has lapsed in the last week and a half. My goal is to work out at the box 3 times per week. Usually I go to afternoon classes on my days off or on days when I have later shifts. However, over the next few weeks, I will gradually shift to earlier classes, so that when I start my 9-5 job, I will be able to attend the early morning WODs before work without it being a huge transition. I still have a regular gym membership. My plan is to go here once a week (generally Sundays) to work on lifts I think I need extra practice with, do movements that the CrossFit programming hasn't done recently, etc. Goal 2: Eat to grow! I used to be a heavy guy. I've successfully lost almost 50 pounds by following the Paleo/Primal way of eating and not constantly stuffing my face. So now I've successfully met the goal of "don't be fat." The next step is "be strong and fit." Goal 1 obviously plays into this, but I need to eat to fuel myself. Part of me is terrified of the "eat more to gain muscle" idea because I'm afraid I'll just get fat again. Over the past couple of weeks, I've been trying to get past that, and it's been working out well so far (get it?). I aim for about 3,200 calories per day from primal-friendly sources, though my carb intake will be higher on workout days (particularly post workout). I'll be tracking with MyFitnessPal and monitoring my weight, body fat percentage, etc throughout this, so if I need to adjust up or down, I can. A corollary of this will be to eat home-cooked meals as much as possible, so I'm not dropping obscene amounts of money on food. At the end of the day, I don't have a particular weight goal. It's more about performance, plus a side of how I look Goal 3: Tone down the drinking. I have a bad habit of going out to bars (well, a particular bar) by myself when I'm bored and nobody is around to hang out. No more. My worst episodes of inebriation have happened in that situation, since there's not much do do besides drinking and texting. Also I will decrease consumption when I go out with friends. It's hard to quantify, because I don't drink beer (makes me feel like crap) and mixed drinks can vary in alcohol content from place to place. But basically, being relaxed is fine, but I want to make being drunk a rarer thing. Mark's Daily Apple had a rule of thumb: "If you feel off the next day, you had too much." I'll start with that rule and go from there. This will have side benefits too, like being better for my budget and better for sleep. I've got a couple of friends on board with this, so that should help too. Life Goal: Finish the Codecademy Python course. This is a goal from my aborted last challenge. I'd always assumed that I was terrible at coding, but never really gave it a chance. For the last challenge, I was learning Python on Codecademy, but stopped halfway through. Now that I know I'm starting a job that will include using ArcGIS, this has become more important, as the reason I wanted to learn Python was for ArcGIS scripting. So I'm going to get back into Python. It's been so long that I think I will just start from the beginning again. If I have time, I will practice using this in ArcGIS itself, so I can be extra prepared when my job starts. Motivation: Defy expectations. Ever since I was little, I'd assumed that I'd be a fat, weak guy with a distinct lack of self-confidence for the rest of my life. Well, little by little I've been chipping away at that. I'm not heavy anymore. I do better with people than I used to. The next six weeks are to get me moving in the right direction to be healthier and stronger, and to start this important next step in my life with confidence. Here's to it! I may add attribute points later, but at the moment, I've got to run to CrossFit.

Sawasdeeka! I spaced out on my last six week challenge. I met many of my goals, but didn't check in here consistently because I was active in my local crossfit box. My guilt for spending so many monies there, finally caused me to drop my membership. I'm sad to leave that community, but I am hopeful that I can be more active in this awesome online community. Since leaving last month, I have neglected most of my goals. I'm typing this with one hand while my baby sleeps on my other arm so please excuse any abruptness. Main Goal:To prepare my body for another incubation transformation. Sub goals: Complete 25 Strength Training sessions using a combination of body weight, kettlebells, medicine balls, dumbbells, barbells, and yoga. (STR 5: +.2 per session). Cover 200 miles in six weeks through a combination of running with the jogging stroller, biking with the trailer, walking with my baby on my back, rowing machines, and the elliptical (if I need to catch up). (END 5: +.025 per mile) Prepare the majority of our meals at home so that I can eliminate "foodstuffs" and save money. (CON 3: +.024 per meal) Life Quest: Treat myself the way that I treat other people. This means: No abusive language, allowing for "me time" to write and process experiences (min of 60 minutes weekly), and not undermining the opinions of those I love by ignoring their positive opinions of me. (WIS 2: +.05 per 10 min writing) Motivation: My spirited cuddle bug of a son is my motivation. I want to view myself the way that he views me: with unconditional love and acceptance.

Greetings! Newb here, though I've been hanging around the site a few months now. I tried to do a challenge a few months ago and found it all too overwhelming and quit before the end of the second week, so I like the new simplifications and hope it helps me make it through the six weeks! Main Quest: Survive the looming zombie apocalypse My main quest is to be healthy enough and in good enough shape to deal with anything, including a zombie apocalypse. My fitness level is abominable, I have crappy eating habits and I haven’t worked out consistently in years. This affects how I feel, both physically and mentally, and the truth is I feel like crap. I turn 40 in May and am tired of constantly roller coasting my way through new diets and fitness plans. While I do want to change my body and my weight, what I really want is to change my life to one that is built around good health and habits and to maintain those habits permanently, and not just for a few months. And if it increases the likelihood that I can outrun the zombie horde, even better! Mission Goals: Exercise – go to CrossFit at least three times a week (four would be awesome). Food – stick to a mostly Paleo/Whole Foods diet that avoids processed foods and sugar (two cheat days allowed during the six-week challenge, but only after the first two weeks). Clean Routine – because you've got to look good when running from zombies – I need to take better care of my body in general, so I want to create better cleanliness habits: Wash my face and brush my teeth at night at least 5 nights a weekStop picking at my face (I know, gross, but I developed acne at 38 years old! It is hell, but I need to leave my face alone and not make it worse)Floss at least twice a week (sad, but the truth is I don’t floss and I have to start somewhere) Side Quest: “And now, the famous author Melissa Smith…†My whole life I have dreamed of being a writer, but I have never done anything to make that dream a reality. Genug! Now is the time to start making dreams come true! I need to write at least two hours a week. It can be creative writing prompts, short stories, it can even be research for a story, as long as it is something that moves me towards my dream!

LEVEL 0: Inaugural Battle Log Entry achieved! We need badges for this stuff, lol. Started the Angry Birds workout after a 15-minute warm up walk/jog earlier this morning (around 12-midnight) at 24-hour fitness. Though I've read Steve's email articles about being able to do all natural, gym-free workouts at the park, it just doesn't sound like a good idea after getting off of work at 1AM. I also have to be courteous about any Zumba/kinect/P90X workouts at night since I live in a small apartment complex. I may consider morning workouts, but I am nocturnal and usually don't go to bed until 5AM. This is open for alteration in time too... I did happen to see a list of morning classes, which would give me motivation to get out and lock into "zombie" mode since all I'd have to do is get out of the car and follow whatever the instructor is saying in class. EXCUSES, EXCUSES: If I get these out here, then someone will be able to chime in on how to make it so they're not excuses. I'm currently on a swing shift (M-F, 3PM-11:30PM) and have a lot of new hires, so training is amounting to overtime past midnight. Thursdays, I clock in at work at 9:30AM because I do choir stuff with the spouse at 7PM. Every other month, I'm also interning at the lab in the effort to earn my CA MLT licensure (so in October and December, I will be doing 16-hour shifts... I do not how how to fit working out without short circuiting myself during these months). The plan: continue the every-other-day Angry Birds Workout. In between, do light cardio/swim/something at the gym to get the most out of the membership. Just being able to set a routine will be good enough for now. I don't want to mention any more on the plans, other than to log what I did every day. In conclusion, the objectives are: Continue the every-other-day Angry Birds Workout until I 3-star the last levels. I am using the spreadsheet listed on Steve's blog entry. Go to the gym on a daily basis, even if it's only for 30-minutes. My form of keeping on track is to use the Yelp check-in: quiktekk.yelp.comThey say it takes 40 days to change a habit. Once I'm able to perform these two goals successfully for 40 days, I will move onto Level 1 and update the objectives (if necessary). For all I know, I might still be struggling to complete these in October (especially with the internship).

I've always been "slim" and fairly active (cardio), but until recently I was getting squishier by the day. I gave up wheat around Christmas of last year, which lead to a pretty substantial weight drop, but the squishiness was still there. I decided enough was enough, and started Crossfit about 3 months ago. Since then I've gotten a lot stronger and lost a few inches, but I want more. Ultimately, I want to be stronger (able to lift body weight+ in big 3 lifts), faster (able to run sub 30 min 5k), and leaner (<20% body fat) before my 40th birthday in December. In addition, I’m getting married in October, and want to have beautifully sculpted arms, shoulders, and back. These goals are specifically aimed at improving the look of my arms while adding functional strength and working towards my ultimate goals. Current Stats: Age: 39 Height: 5’2†Weight: 129lb, ~25% BF Crossfit 5X per week 1. Stronger – Strength 3 + Stamina 2 Currently I can only do 2 strict pushups, no pull-ups, and I can hold a 30 second handstand against a wall. By end of challenge I will be able to link 10 at least pushups, at least 2 strict pull-ups (or 5 kipping), and hold a freestanding handstand for 30 seconds. I will work on each daily and weekly grading will be based on the number of days worked. GRADES: A - worked on each at least 5 times per week, B – 4 days, C – 3 days, Fail - less than 3 days. Overall grade will take into account whether I pass or fail at this goal. 2. Mobile – Dexterity 4 + Stamina 1 Since I started Crossfit 3 months ago, I’ve stopped my yoga practice. As a result, I think I’ve lost some of my flexibility. To combat this, I’ll add 20 minutes of yoga and/or mobility work twice per week to my schedule. Grades: A – twice per week C – once per week 3. Leaner - Constitution 3 + Wisdom 2 I currently eat “mostly paleo†which is perhaps more like “sorta paleoâ€. For this challenge I’ll clean it up to 80% paleo. Grades: A - Fully paleo 5 days of the week. B - 4 days, C - 3 days, Fail - less than 3 days Life Quest - DO more Until very recently I did not own a television. Now I seem to watch hours of TV per day. I will restrict my watching to not more than 1 hour per day. During my reclaimed free time, I'll read, play with my dogs/family, or complete various projects around the house. Motivation Aside from the aforementioned wedding in October. 1. I want to like what I see in the mirror. It's not bad, but it could be better 2. I want to be a good example to my family. Eating better, exercising, and watching less TV will help motivate both my fiancé and soon to be step daughter to do the same.

Previously I've been focused on Strength, Skill and Endurance but after 5 challenges like that, it's time for a change! So back to this challenge... I love CrossFit. I live and breathe it on a daily basis and it's the highlight of my day. I noticed recently that I am struggling with body weight movements and running because I am so heavy. I guess that's what happens when you're a 6 foot tall Wookiee Ranger! So I've decided to get rid of the extra fat that I'm carting around so that I can increase my efficiency during workouts and in life. My goal is to get to 17-20% bodyfat. I have about 8-11% to go. I don't need words to motivate me at home, so I won't be writing out anything. My motivation is knowing that I'm essentially carrying around a 10kg medicine ball on every single run and workout that I do. My Quest To become a (lighter) CrossFit BEAST! aka a strong, supremely fit CrossFitter who excels in lifting, bodyweight movements and endurance. Starting Stats Age: 30 Height: 183cm (6'0) Weight: TBA (currently 84.4kg) BF: 28% (DEXA) Current Skills: Push-ups: 15 strict Pull-up: 1 kipping pull-up; 2 strict (lightest band) Pistol squat: purple band T2B: 1 Double unders: 42 unbroken 1000m row: 3:47 500m row: 1:41 Wall Handstand: 2:00 Deadlift: 102.5kg (226lbs) Back squat: 77kg (170lbs) Front squat: 65kg (143lbs) Overhead squat: 37kg (81.5lbs) Power clean: 58.5kg (129lbs) Clean: 61kg (134lbs) Power snatch: 40kg (88lbs) Snatch: 42kg (93lbs) Strict press: 40kg (88lbs) Push press: 50kg (110lbs) Push jerk: 52kg (115lbs) Jerk: 60kg (132lbs) Thruster: 45kg (99lbs) Bench press: 45kg (99lbs) KB swing: 24kg (53lbs) KB snatch: 20kg (44lbs) Main Goals 1. Develop Strength Under the Bar (STR 3 | STA 0.5) a) Hatch squat program (back squats & front squats 2 sessions/week) b ) Oly lifting sessions (minimum 2 sessions/week) End of challenge goals: i) Snatch >= 45kg (+3kg) ii) C&J >= 65kg (+5kg) iii) Bench press >= 50kg (+5kg) 2. Improve bodyweight movements (STR 2 | STA 1 | DEX 0.5) a) Extra skills/strength sessions weekly focusing on the below movements (minimum 4 extra sessions per week) End of challenge goals: i) Handstand push-up (Goal: 5kg plate + ab mat) ii) Strict pull-up (Goal: unassisted) iii) Pistol squat (Goal: orange band assisted) iv) Flexed arm hang (Goal: >30 seconds) v) Double unders (Goal: >50) 3. Get rid of the dead weight! (CON 2 | CHA 1) a) Reduced calorie intake (aiming 1500 cal/day) b ) Log all food daily c) Paleo + occasional dairy (once per day max) d) Alcohol once maximum during challenge e) Fish minimum once per week f) Repeat DEXA scan once at 78kg (not necessarily in this challenge) End of challenge goal: i) Weight <80kg Side Quest (STR 1 | STA 1) Compete in first CrossFit competition Life Quests 1. Back to the books! (WIS 1 | CHA 1) I don't find time to read as much as I would like, so I am going to set myself a little challenge of reading every day. It doesn't have to be much, even just one chapter! a) Read one chapter of Game of Thrones book 1 per day b ) Read one chapter of my Sports Medicine text book per week. Make notes. Revise relevant anatomy as appropriate. End of challenge goals: i) 36 chapters read of GOT ii) 6 chapters read of Sports Medicine textbook 2. Level Up the Dogs! (WIS 0.5 | CHA 0.5) It has been almost 6 months since I competed with my dogs and I miss it a lot (and so do they!) So this is an 'extra' life goal for the puppies. a) Attend a minimum of 4 Obedience/Rally-O trials and compete with all 3 dogs. End of challenge goals: i) Jedi's Goal: Rally Excellent title ii) Ahsoka's Goal: Rally Advanced title iii) Revan's Goal: Rally Advanced title + another Novice Obedience pass

HELLO NERDFITNESS FAMILY AGAIN! And we are back with another challenge! I can't believe it! So for this challenge my goal is to LOSE WEIGHT. I am 150lbs today and I want to at least lose 15lbs. Then I would have reached my ultimate goal weight of 135lbs. The things that I will have to do to lose the weight include: 1. Exercising three to four times a week for a minimum of 30mins to an hour. 2. Preparing my food for the whole week (prepping every Sunday) and eating six small meals a day. 3. By the end of the six week challenge, I want to be at least 70% Paleo. LIFE QUEST: FINALLY CLEAN OUT MY CAR. I still have my books, binders, and notes from my days as a college student. FITNESS SIDE QUEST: Try crossfit for the first time. Guam now has two boxes that the public can join. The boxes were on base and I had no access.

I don't know how many "Hi, my name is Vanessa, and I'm new here" posts I've filled out. With some grit, this will hopefully be the last one, since I plan on sticking to getting and staying healthy. I've been battling the whole weight loss thing for awhile now, and like many of us here, started some program, only to bail out at the site of the first obstacle or interruption. This is extremely frustrating, since I seriously considered military life in high school, was awarded a 4-year army scholarship after graduation, had spent a year training with Army ROTC's Ranger Challenge team, was given 2-months time to meet the height/weight/BMI cutoff, only to lose out due to a tape test. I think this is the first time I've readily admitted it. I am horrible at sticking to any routine and am lucky to just make it to work everyday. Sad, I know. We just recently had a heath and fitness screening at work (note: I work in a lab and am on my feet/briskly walking around instruments for 9-11 hours for 5-6 days of the week). After getting the results, I realize that I haven't improved much from last year and am in need of help in just leading a more active lifestyle. Here's my stats from Friday (8/30/13) with the optimal goals set by Provant - the health screening people: Measurement / My Results / Optimal Score Total Cholesterol / 125 / <200 mg/dL HDL Cholesterol / 56 / >60 mg/dL TC/HDL Ratio / 2.2 / <3.5 LDL Cholesterol / 58 / <130 mg/dL Triglycerides / 56 / <150 mg/dL Glucose / 87 / <100 mg/dL fasting Blood Pressure / 132/86 / <120/80 mm Hg Body Fat Percent / 34.8% / 21-32.9% for F/20-39y.o. BMI / 32.7 kg/m2 / 18.5-24.9 kg/m2 Waist Circumference / 37 in. / <35 for women Hb A1c (diabetes screen) / 5.3% / <5.7% I'm not far off, but honestly, I know I could be more fit than what our insurance premiums dictate. My goal is to be able to complete a half marathon before I'm 26 (giving me a little under 13 months until my next birthday), and a dream goal of participating in a triathalon before I turn 30. Unfortunately, there's no Couch-2-Triathalon app. Hopefully, working towards these goals eliminates fixating on numbers above. For starters, I recently sprinted/jogged/walking the Color in Motion 5K two weeks ago in San Diego... in Vibrams! I'd like to get that same "YEEAAHH! I COMPLETED SOMETHING!" feeling again and again. As for things I bring to the NF table: I enjoy sharing my day and listening to others share theirs... I'm extremely talkative on the interwebs, but in real life am quiet and enjoy listening to people. This often is mistaken for being anti-social... it's just my inner nerd being introverted, 'sall! I'm open minded to the point of being gullible sometimes, but this makes for a fun workout partner that likes focusing on the goal without judging. Anywho, now to start sifting through the boards and finding the "starting line"... let me know where I should go first!

Today I feel like a sad panda. I just turned in my contract termination to my Crossfit Gym. I know that Crossfit doesn't own high intensity interval training, sweat angels, or Olympic lifts. I believe that I can train smart on my own and obtain the results that I want without paying $140 monthly. Yet, I am going to miss the community. Is anyone else doing Crossfit/Cross training at home? Is there a Nerd Fitness Crossfit Cooperative?

I survived CrossFit!!!!! To make the long story short : - CrossFit training (box inauguration) WOD : Team of 2 - 25 push ups (knee for me, regular for my mate) - 50 V-Sit - 75 Burpee box jump - 100 push ups - 125 Angel jumps - 150 Mountain jumps - 175 Air squats - 200 Atomic situp - 50 Burpees The idea was : While 1 is working out, the other had to run 150 meters and then come back. We smashed the thing and my mate was used to CrossFit. I was so proud of myself (and I still am!) the trainers said that it was good for a first time! Yeaaaaaaah!

Arghhhh ive been procrastinating over deciding my quest and challenge goals for what seems like ages!! Im committing myself to the 6 week challenge because otherwise I don’t trust that I won’t let myself fall straight back into my previous cycle where I wanted to be healthy, fitter and stronger but I never saw any results from my hard work in the gym because the want was out weighted by my sweet tooth. I kick started myself with Dry July as a paleo challenge because going a month without drinking for me wasn’t unusual, but going a day without chocolate or sugar – well that seemed impossible at the time! Its pretty much the end of the month, only 3 more days to go and Ive succeeded bar the occasional white potato when dining out. My outlook at the start of dry July was New years (6 months) – and it still is. So this will now become my main quest: I want to look good in a photo. It’s a bit vain I know because this isn’t really a self esteem issue – I don’t mind my reflection but I’m just not photogenic in any way. I hate being tagged in photo’s or being in photo’s because even tho I feel good about myself when the photo is taken I always look chunky and bulky and nothing is flattering. I want to look as strong as I feel. I lost a bit of weight last year (put it back on) and I felt taller and confident – and that’s what I want to feel again = my motivation! So to get me back there my goals are: Consistency - Attend 4 gym sessions a week (mixture of crossfit class and PT) 4 or more sessions = 53 sessions = 42 sessions = 31 session = 2Walk around the lake = 1Mobility – Spend 10 mins stretching every day (this includes any bikram yoga classes) 7 Days = 56 days = 45 days = 34 days = 23 days = 1Balance - Achieve 80/20 paleo balance 1 non paleo meal/ week = 52 non paleo meal = 43 non paleo meal = 34 non paleo meal = 25 non paleo meal = 1Drink up! – drink at least 1.5 litres every day 7 Days = 56 days = 45 days = 34 days = 23 days = 1I will be scoring myself /20 weekly on my goals and 120 at the end of the challenge, but updating regularly in between on my training and diet. So a perfect 20 / 120 = A16-19 / 101-119 = B11-15 / 81–100 = C6-10 / 61–80 = D0-5 / 0-60 = FSide quest: Pay $1000 off my credit card by the end of the challenge. $1000 less = A$950 less = B$900 less = C$800 less = DLess than $800 = FVitals Im 29, 5 ft nothing, 63.5kg and 33% body fat. waist 85cm, hips 91cm Ive been doing olympic weightlifting for the past 6 months (2 sessions a week) and progressing into crossfit. Ive just started trying out bikram yoga to see if this helps improv my mobility - also because its winter her atm its nice to go somewhere warm! my current 1RM: Clean and jerk 45kg back squat 53.5kg /10RM 32.5kg strict press 32.5kg snatch 36kg deadlift 50kg Max effort pushups (chest to floor) in 1 min = 16 SIX WEEK CHALLENGE - BRING - IT - ON!!

Hello, my name is Lizzi, I'm 23 and from CT. I spent my days working, and then going home and vegging on the couch in front of my xbox 360. I have a family full of paleo crossfitters, and I decided I wanted to join them. So it has been about a month that I've been following paleo and doing crossfit about three to four times a week. As I started transitioning to paleo, I was online looking for some help, tips, and recipes. I came along NF and it has been the biggest help to me so far. Reading the articles, trying the recipes, and even doing some of the workouts on my crossfit off days. I love it, and the occasional game reference here and there always helps I was a little shy at first, so I did not partake in the message boards. Im coming out of my shell a little bit and decided to start weighing in and ask some questions I've been wanting answers to. So far I am loving the message boards, I get great fitness advice as well as lively discussion over the latest Xbox console and games