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  1. I love the movie Princess and The Frog, and the character Tianna Tianna's dream was to own a restaurant. She knew that in order to reach her dream, she would have to work hard. Work hard goals 1) Make a master list of things I would like to accomplish this challenge 2) Each week;write out a small list of things I want to complete that week; 3) Each day; write out a list of things to do that day Reward: Weekly 80% completed on tasks earns .5 points on Constitution Work Hard Strength Goals 1) At the end of the challenge I will like to be able to clean and press the 30 # bell 3 times. Right now I can c&p it 1 time To achieve this goal, my plan is to follow the Enter The Kettlebell program, cleaning and pressing the 25# kettlebell 2) At the end of the challenge, I would like to level up on my L-sit. To do this I need to do 2 sets of 5 L-sits, with good form. To achieve this goal, I will work through the exercises in the NF L-sit tutorial Reward; 1 point for strength if I lift the 30# bell 2 times, 2 points if I lift it 3 times (with good form) 2 points for flexibility if I level up on the L-sit Prince Naveen; Tianna needed Naveen to remind her to stop, play and take time to enjoy the goodness of life. Summer is a nice slower pace. I want to take time and enjoy life.Sometimes I need to schedule it in. So , I'm going to make a point of having some of my lists be play things. Other times, I will just use my freetime to play a bit Tianna loves to cook.I do to. Yesterday,I made some dairy free strawberry ice cream, that was amazing. I want to play around a bit with ice cream recipes this summer and find some favorites Geocaching! I've gotten away from weaving , so that would be nice to happen Reading,and laying in the sun reading= heaven having my friends over for scrapbooking Other stuff: Going to be doing more yard work. Also, big project this challenge is finishing the bedroom redo. Going on walks. Not trying to lose weight. Not going to even try to be particularly concerned with the weight. Trying to come at it from a positive mindset. Eating veggies, some carbs, and a good amount of protein makes me feel better. Also keeping up with the water And adding in some magic, hopefully I will accomplish my goal Quest goals to be done by challenge end invite friends for scrapbooking party paint trim get 80% of guest bedroom list completed clean deck trim rhododendrons if time start getting rid of ivy Week 1 quests paint trim help with wedding reception look at closet organizers -forgot about this. bonus- if time trim rhodies a bit 2nd week goals look at closet organizer find a place to geocache for next Monday clean deck week 3 repeat week 2 quests Week 4 closet organizer- in progress email friends scrapbook list for backyard projects
  2. I'm still trying to lose some weight, so that's a big focus right now Endeavor 1: Lose 2.5 pounds by challenge end Use MFP 6 days a week Follow guidelines from eating skills *experiment, I've upped my protein to 120 grams to see if that helps with satiety. This is a guideline. If I have a day where I feel like eating more carbs than protein, that is fine. I just want to experiment and see how this works Reward: counted at end of challenge: 1 point for each day tracked 28+ points = 2 Constitution pts 24-27= 1 Con pt. 20 -24 = .5 Endeavor 2: Use my time wisely Daily: write out the top 3-5 things that need to be done; weekly: each week I will write out the top things I need to accomplish Reward; Counted weekly Daily : If I remember to write out 4 days, and get 80% success .5 wisdom, Weekly; 80% success = .5 wisdom 50% = .25 wisdom Endeavor 3: I am training L-sits and handstands.Things I want to accomplish 1: hit the benchmarks to progress to the next level by challenge end 2: video on week 1, pick out 1 thing to work on improving for each challenge, then video on week 3 and week 5 Reward: 1 to 2 points strength Experiment: I'm going to use less media. Yes, this goal is super unSMART. 😃 If I set specific rules, it just makes me cranky, and not want to do it. What I'm going to do is just try and stop and think before I just scroll through media. Idea is to use it less, but not be super strict. No reward, because there is no way to track. The idea is that I will be happier if I spend less time on the computer, so I am going to spend less time because I want to spend less time week 1 Endeavors: write out baby shower to do list - finish weeding side garden decide what to do with sage bush buy veggie plants email friend plant dahlias, lilies in container pots Week 2 Endeavors email friend calendar to do shower list text gal about wants for shower food plan shower food- decide where to get cake weed under swing mulch under swing plant veggies, flowers weed back bed Week 3 Endeavors decide cake and order if needed plan punch order cushions sweep/pressure wash swing put new canopy on swing take care of yard waste buy fence for veggie garden video L-sit, handstand yard list to do Week 4 put up fence around veggies yard waste baby shower: reminder notice buy prize for diaper raffle buy party favors buy decorations gazebo buy flowers/plant start planning devotional talk
  3. Well, One millionth may be a bit of hyperbole😉 I don't know what number I'm at, and I couldn't theme, so here we are. I've struggled with making smart food choices during The Uncertainty. I feel like my teenage brain totally takes over. There are so many rules in life now (wear a mask, stand here, don't stand here, keep your distance, etc) that when it comes to any food rules I was following, my brain just says, NOPE. I realized that usually in the spring is when I lose a few of those winter pounds, and instead I added to them. So, part of me want to lose weight. But the teenage brain seems to be in control when it comes to making decisions. Last challenge , I worked on delaying food and tracking.I did alright on the delaying food, but rebelled against the tracking(you can't make me, says the teenage brain) I think I have a plan for that this time: When I have a craving and want food, I will put a sticker in my So called Bullet Journal*. I then will delay the snack, aiming for about 15 minutes, but really anytime I delay is a win. Then when I post here, I will talk about how that is working.At the end of week, If I was pretty consistent about it, I give myself one of the big stickers, if I say I was amazing, I get two big stickers. Yes, this is far from a SMART goal, it is very wibbly wobbly, but it will be good for now Also, I want to get back into the habit of drinking water in the morning. So, when I read my Bible I will drink water. I am not tracking it, and may or may not post about it, but it's something that when I am in the mood to work on it, I will. Fitness: I love all the fitness goals. These are fun! post a video of my staff flow: I've been working on a flow with some of the moves I've learned so I want to make a video L-sit; I'm still working on my L-sit: Goal by challenge end is to do 2 stag leg raises; take a video , and see how I improve Life: post a weekly to do list, and then a wrap up of how I've done during the week Winning this challenge: Again, I don't want to track. Winning is just that I've posted about stuff here and a good portion of time stuck with the stuff I would do. I started a chin up challenge accountabilibuddies group for those of us in the NF challenge, or anyone else working on chin- ups https://rebellion.nerdfitness.com/index.php?/topic/117117-keep-your- chin-up/ Edit to add: I totally forgot that I am working on the values journaling around my fitness and healthy.So yeah that's a goal too. I'll try and do it on Mondays, so I don't forget. Winning that part is just getting it done during the week, bonus props for doing it Monday *my bulllet journal is not a work of art, it is the construct of a mad genius! I've given up on page numbers and any sort of numbering system, and just jot notes in it wherever. They aren't neat, or tidy. It's more like when people write random notes on a napkin. It is non linear, and probably is the stuff of nightmares for people. I have to thumb through the book to find the random page I've written on. All my life, I've tried to be the sort of person who keeps a beautiful, organized notebook, now I've just decided I'm a mad genius, and going with my randomness
  4. So the last few years wasn't that great but strangely enough the objectively small misfortune of my gym moving to the other side of town, had one of the biggest negative effects on me both mentally and physically. While I had planed to work out at home and stick to my diet (which btw. helped me to drop 21 kg of fat in just a few months), it didn't feel right and painfully enough was the realization that the last thing I enjoyed in life was in fact going to the gym. Worse than losing muscle and gaining most of the fat back again, was that my brain drifted back into old habits about which I don't want to go into detail about. So in short: I've found out that I'm not capable of ending it and living like this blows so I have to change. We might argue about if my physical downfall lead to mental problems or if it was the other way around, but they're sure as hell connected with each other. So I decided to start with my body because it's easier. Diet Since the diet is the most important part I start with that, I use the same app that helped me lose the 21kg in the first place obviously I get other cals now without the gym, which is the following. 1836 Kcal 137g Protein 137g Carbs 81g Fat Routine Lifting was sort of my morning ritual, so I want to do something most mornings (5 times a week), but I will focus on getting my heart rate up and gaining some basic conditioning. 1 min. KB-Swings (12 Kg) 1 min. Zercher Hold (with a bag of concrete 20 Kg) 1 min Jump Rope 1 min. Zercher Hold 30 seconds break between sets, I plan to increase rounds/ decrease break times over the challenge. L-Sit As assassin goal I want to learn the L-Sit, because it seems to be the easiest move to get started. I don't mean easy as in disrespectful, but from the moves I know it seems like I can possibly do some day and there is no way I trust my door frame pull up bar enough to try lever stuff. I will train it for at least a minute a day and use this "technic" So that's basically it, besides from the diet changes it's not that much cause I basically just want to get back into the flow, if I do more that's fine if not that's fine as well. And before I find a reason to not post this, I just do it now.
  5. At the end of week 1, my job will be moving up to London, and I've decided to follow my job which is going to be a big change in my life. I'll be going from a short drive to work to over an hour on the train each way, I'll be working in a new office with new people I don't know, the work itself will likely be changing (although I've got no idea on the plan or timescales for that). It's going to be a busy month, but I want to keep a challenge running to keep me from going off the rails, and also to give me more excuse to keep up with you wonderful people. Going to try and keep it simple and just keep checking in. Forewarning that this may not be the most upbeat or cheerful thread this challenge, so if you don't like listening to people whine it may be one to avoid. Keep Lifting - Lift 12+ times this challenge - 15XP This one shouldn't be too hard, I really enjoy my lifting program so I should be able to keep up with it. I will need to cancel my gym membership and join a new gym in London, because the current place doesn't open early enough for me to go there before I would have to get on the train. So gym shopping in week 2 could be fun! Don't drink like a dickhead- 15XP Since I found out my job was effectively being sold, I've been depressed, stressed and so very very angry. Unfortunately I do have a tendency to drink my feelings when things aren't going well. Add into that that insurance, and particularly the London market, is an area where heavy drinking is actively encouraged as part of building professional relationships. Then add in working with new people and needing to get to know them which will undoubtedly lead to office drinks. All in all the best outcome if I drink like a dickhead is that I make myself ill, and sad, and fat. Worst case I do that plus I do or say something so stupid I live to regret it. I have a vague mental list of things that count as drinking like a dickhead, including drinking at home (either before or after a night out), drinking beer that I'm not enjoying. If I have more than 5 pints I may well be drinking like a dickhead. If I have more than 6 I almost certainly am. If I find myself getting morose or getting angry I am to stop drinking and take myself the fuck home. Skill Work - 12+ times this challenge - 15XP I've been kind of inspired by the handstand stuff going on with NF at the moment. I haven't bought the programs, but I do want to work on wall walks and crow pose this month as progression towards a handstand. I've also been looking for a chance to work on L-sits for a few months now, so that will count too. Please send me any resources you have on these things. I will definitely be referring to these two: https://www.nerdfitness.com/blog/2016/10/17/a-beginners-guide-to-handstands/#more-1342745 https://www.youtube.com/watch?v=IUZJoSP66HI (floor l-sit progression) Bullet Journaling - Daily - 10XP I really like the idea of this, it looks to be a simple way to keep track of life (and of challenge goals!), to keep a to-do list running, and hopefully make me a more productive human. I played with it last challenge before everything fell apart a bit, so I thought I would make it a goal this time to see if I can stick with it. That's all folks, wish me luck!
  6. So, I am doing knee raises on my gymnastic rings. The progression program I'm using suggests I start doing leg raises in the pike or l-sit position. Well, I am not strong enough for that so I need to find a move that will bridge the gap. Shoudl I just continue to do knee raises but add more reps or is there something else I can try?
  7. Hi all, first post, im looking into starting calisthenics/bodyweight strength training, ive read every piece of literature I can find, all al kavadlos books as well as overcoming gravity, convict conditioning, you are your own gym etc. Im thinking of using either a full body (m/w/f) or a upper/lower (m/tu/th/f) split, one issue I am having is when to train "skills"? Im thinking full body workout (m/w/f) skill days (tu/th) and weekends resting? This seem like a good idea? "Skill days" would include progressions for: Front lever Back lever Elbow lever L-Sit Planche Human flag Handstand Im torn between having 2 "skill days" per week or splitting the skills up and performing them on workout days? Any input is greatly appreciated!
  8. Ryuu1011 Trains with the Avatar Challenge #3: April 13- May 25, 2015 Learn to Fire Bend and Burn the Fat Away Goal One: Loose 6lbs and 2% Body Fat (+1 Con +2 Cha) Got my diet and exercise pretty dialed in at the moment now its just a matter of keeping that fire burning. Decided to put the points in charisma for this challenge because if I'm being honest this goal is really about the abs... Starting Weight: 156.8lbs ---> Goal: 150lbs Starting Body Fat %: 17.2% ---> Goal: 15% Learn to Earth Bend and Build a Rock Solid Balance Goal Two: - Hold a 15s freestanding Handstand, a 15s Tuck Planche, and a 15s L-Sit [on the Floor] (+2 Str, +2 Dex, +2 Sta) Three bodyweight tricks I would like to get better at. I can hold each one for around 5 seconds or less currently and think a 10 second increase over the next six weeks would be great. 15 seconds doesn't seem like a lot but I'm sure this is going to be by far my hardest goal to achieve. Learn to Air Bend and Overcome Gravity Goal Three: Complete 6 [kipping] Muscle Ups and 1 dead hang Muscle Up (+3 Str) Got my first muscle up during the last challenge, this time I am going to try and improve on it. Well see what happens, the dead hang muscle up may be a little bit of a long shot but I think I can make it. Learn to Water Bend and Let the Past Wash Away Goal Four: Work on Myself & My past- Write Letter to all of my Ex's come to terms with the past and then burn those letters at the end of the challenge and let it go. (+2 Wis) If you were following along with my last challenge I shared some of my...unpleasant...past, that I am working though trying to become a better person. So for this challenge I would like to delve a little bit more into my past and my feelings to come to terms with everything by writing letters to each of my past GF's (5 Letters) and 1 Letter to my Parents, and then let them go at the end of the 6 weeks by burning the letters. Harmonize my World Side Quest: Volunteer at the Local Habitat for Humanity at least once during this six weeks. No Points, just want to get into the habit of volunteering at least once a month. BOSS BATTLE: Rugged Maniac May 16th 2015- How appropriate was Steve's last article on Boss Battles!? I'll be having my first boss battle midway though this Challenge and man am I excited! Loot (Some Possible Options): Overcoming Gravity & Starting Strength iphone fitness Strap Running Belt Pouch Thing Yoga Blocks & Yoga Mat Pre Challenge Photo: Beginning of last challenge 2/19/2015 vsBeginning of this challenge 4/16/2015 Starting Measurements: Starting Metrics: Weight: 155.6 lbs % Body Fat: 16.7% Waist/Abs: 31" Hips: 31.5" Arms: 13.5" Calf: 14" Chest: 39" Thigh: 22" Shoulders: 46" Weekly Recaps: Week One: Week Two: Side Quest: Harmonize my World- Volunteer for Habitat for Humanity Times Volunteered= 0/1 0%0% Progress: Nope, my little brother had troubles so I went home to spend time with him. Week Three: Side Quest: Harmonize my World- Volunteer for Habitat for Humanity Times Volunteered= 0/1 0%0% Progress: Art show this weekend, gosh this side quest is harder than I thought it was going to be. Week Four: Side Quest: Harmonize my World- Volunteer for Habitat for Humanity Times Volunteered= 0/1 0%0% Progress: Modeling Shoot and Mothers Day.... -__- I think I just need to just pick a date and do it. Week Five: Side Quest: Harmonize my World- Volunteer for Habitat for Humanity Times Volunteered= 0/1 0%0% Progress: Boss Battle this weekend- Going to do this next weekend. I've got too! Week Six: Side Quest: Harmonize my World- Volunteer for Habitat for Humanity Times Volunteered= .5/1 50%50% Progress: So I had planned on signing up for the Saturday this weekend but they didn't have any volunteer spots (probably because its Memorial Day weekend), but I did go ahead and sign up for next Saturday which is technically outside of the 6 weeks of the challenge but its within my personal goal of once a month so I'm going to count this one as a success (even though its by the skin of my teeth)
  9. I could use some advice on my L-sit. I've finally started to learn how to brace my upper body for this hold, and push my hips forward through my hands. However, I'm still doing it with my knees tucked up as high as I can. I really don't have the strength in my hip flexors and quads to fight against my tight hamstrings enough to get an L-sit that looks any kind of okay. Even trying to extend just one leg at a time is difficult. I have to keep the knee bent on the "straight" leg, or my hamstring pulls tight and brings my foot down. To improve my hip flexors, I'm thinking of weighted knee raises, and leg raises, but the tight hamstring issue always ... hamstrings my progress. (sorry.) I feel like I have the strength to do good leg raises, but not to fight my hamstrings. What recommendations do you all have for improving hamstring flexibility? I would love a program to follow, if you can recommend a book or website. I work best with specific plans, and have yet to find anything. Everything I find shows different stretches or massage or something, but programming is very vague.
  10. Guys, it's that time again! I recently recorded myself giving the L-sit my damnedest. My goal is to do this on the floor, but haven't tested it in a while -- when I first started I was having trouble elevating myself enough on my palms. How's my form look? Particularly in the shoulders? Anything wonky?
  11. Swing, brother, swing! Don't stop to dilly-dally. Last challenge ended with a whimper, but I don't wanna stop to dilly-dally. Back to work. GOAL 1 - Practice L-Sit Progression from GMB (http://goldmedalbodies.com/how-to-do-an-l-sit/) L-sit has been on my goal list for a while, and I've decided this is a skill I want to work on this go-round. It's a progression, so I'm not going to grade on a successful L-sit by the end of the challenge. I may need more time, but I will have success if I practice three times weekly. GOAL 2 - Dance. I'm a swing dancer, and have enjoyed past challenges by moving to music, practicing musicality, interpreting music and practicing moves. I'll continue previous goals by moving to music three times weekly for 10 minutes. This will be a success if I spend 10 minutes. 3 times weekly practicing dancing. (And I'll post swing videos) GOAL 3 - Balance and flexibility. At one time I was skilled with hand balancing poses: crow, half-crow, scissors, elbow lever, etc. I also want to do stretching/flexibility work. Ideally this will be attached to other workout days. The goal will be a success if I spend 10 minutes practicing these three times weekly. LIFE GOAL: Routine. Two things I want to have a priority in my life these next six weeks. 1. Doing the above goals. Keeping with the challenge. Keeping on the boards, etc. 2. Reading scripture / prayer / unplugging. The routine will be workouts and activity in the morning. Quiet time, scripture, etc. in the evening. I want to get up early to have time to move in the morning. And I want to dedicate 9 pm as time to spend in quiet... if just for a little while. I'll call this goal a success if I do this on work days. Weekends will be free. So, if you have 12 minutes of free time, watch this: you will not be disappointed.
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