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Sloth Becomes and Iron Maiden My goal is to meet the standards for a strong woman as laid out in this challenge - in case you don't know, I'm actually a dude, I'll work up to the Beast Tamer at some later time. I'll take on Eddie as my mascot for this challenge. Motivation: get stronger and fitter in order to be a better human and mountain biker. Yeah, I actually had this poster in my bedroom as a misfit teen. I think it's still there. Event 1: The Press - Be able to press a 24kg Kettlebell. Where I'm at: I can press a 16kg kettlebell for 7 reps. Plan: Do Get Ups and Presses 3 times a week. When I work up to 10 clean reps I'll move up to the next bell. Event 2: Tactical Pull Up with a 24kg Kettlebell. Where I'm at: 4 clean chin ups or 1 shaky pull up. Plan: I'm actually going to do chin ups out of consideration for my formerly fragile shoulder. I'll Grease The Groove with chin ups every other day - I only do chin ups every other day because of tendonitis in my forearm. I've been following this schedule, if I keep following it I'll be at 6 reps at the end of the challenge. It's tempting to find a plan that will get me there faster, but this seems to be working for me and I'll keep at it even if it is moving at a Sloth's pace. When I finally get to 10 reps I'll start adding weight. Event 3: Pistol with a 24kg Kettlebell Where I'm at: I can do a half pistol or a full pistol assisted by a chair. Strength isn't an issue, I need to figure out technique and balance. Plan: Grease the Groove with assisted pistols. Once I can do an actual pistol I'll start adding weight. Sloth will Be Quick or Be Dead Last summer my aerobic capacity was deficient and kept me from going fast. This year I'm actually going to work on it. Goal General Aerobic Fitness = low level cardio + high level cardio, by any means. Plan: low level cardio will be accomplished by dragging a weighted tire while I walk the dog. I'll pull the tire at a heart rate of 135-150 bpm for 30 minutes or more at least 3 times a week. This should build aerobic efficiency. This can be replaced by running or biking. High level cardio will be accomplished by kettlebell swings and rotational lunges done at least 3 times a week. I will swing/lunge until I am at or near my anaerobic threshold (175 bpm) recover and repeat. This should increase my AT and my ability to recover. Some Statistics: Age: 46 Height: 5'11" Weight: 167.8# (goal weight) Body Fat: 17.4% = 29.2# (this and following measurement are dubious) Lean: 138.8# Muscle: 64.3# Belly: 34 7/8" Bicep: 13 1/4" For my long time followers, all 3 of you, I'm going to ignore Yoga for a while. Unless LadyShello makes a PVP, then I am totally going to beat her.