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Grayspeed Vs Goals. Last challenge I learned how to create processes based on immediate "stepping stone goals" that should eventually lead to my long term goals. Now I've decided to focus in on just two of my goals directly. This should help my really make progress in those areas, while still working on other areas as "background tasks". This is sort of an experiment, so I may change things up as I go. What are my immediate goals? 1) Be able to do an unassisted ring dip. 2) Be able to do a set of 5 reps of good form chinups. That means a hollow body position - no kipping, no half reps, no using knees for momentum. 3) Run one mile in less than 10 minutes. 4) Learn to cartwheel. This will be a precursor movement before getting into rolls, handstands, and other fun stuff. Which goals am I choosing to focus on right now? Chin ups. I'm at 4 good reps right now so it seems logical to get this checked off and move onto the next level. Ring dips. I kinda did an ugly one last week, but I really want to clean it up. Quest 1: Strength. Build strength by doing a NF Rings workout at least 3 times a week. It's probably also worth pointing out that my rings workouts also include lower body exercises and other bodyweight movements. So they're a full body workout that focuses on rings, or at least incorporates them. Quest 2: Mobility. Build up mobility and bodily awareness by doing a 5 minute flow every day. Link to explanation of 5 minute flow. Quest 3: All the other stuff. This seemed like a good place to use an Assassin's Creed gif. Why not. Keep up my other areas of physical fitness by doing at least 3 sessions of physical activity per week. Anything physical outside of my main rings/bodyweight workouts: this can include running, yoga, kettlebell workouts, HIIT training, skill work, walking - whatever I feel like doing really. Just as long as it's physically challenging in some way. Simple stuff. Let's do it!

Use It AND Lose It! Challenge theme is a play on theory Use It or Lose It (if you don't use or continue to practice an ability, you might lose it). I want to use my gym memberships and time well, I want to continue to practice my handstands and muscle ups; but I also want to LOSE all those holiday pounds I gobbled up... Diet 1. Complete a Whole30 (Jan 2nd to Jan 31) - not tracking food as per rules but will keep food journal for accountability. +1xp per each day journal-ed. My husband and I always do a dry January so I knew this would be a great time to do a Whole30. It'll be my third time so i know what I'm doing and what to expect. Starting stats: 127lbs 22% body fat. Goal is to get body fat back down to 18-20% Fitness 1. Yin Yoga. 1x weekly. +1xp per practice 2. Crossfit. 2x weekly. +1xp per practice 3. NF Handstands. 2x weekly. +1xp per practice 4. NF Rings. 2x weekly. +1xp per practice 5. Continue journey to Mordor. 1x daily. +1xp per practice. It looks like a lot but it's really only two quests. Walking daily and exercising daily. Sort of a two-a-day fitness plan. For accountability I will keep track of my NF workouts on related NF pages but also for each I will keep track in my journal. Life I want to be able to say this... 1. Do something crafty 1x weekly (or more!!). For accountability I will post a Polaroid sticker photo of my craftiness in my journal (got an instant print digital camera for Christmas that I need to be using...) and/or post photo here on my thread. +1xp per crafting evidence posted. and this... 2. Spanish class. 2x weekly. Not just show up to class but also prepare for it and complete homework. +1xp per class (prepped for, attended, and followed through on).

Grayspeed's January 2017 Challenge Yes, this is basically the same as last month, but with a slight tweak. If it aint broke... Just like last month I'll be progressing through NF Rings, working on getting better rest, and improving HIIT cardio capabilities. I'll also be working on movement through the use of Max Shank's "5 Minute Flow" initiative. Let's go! Quest 1: Agility Assassins need to pull off some fancy stunts. In order to do this effectively I'll need to ensure my bodily awareness and mobility is up to scratch. Improve my mobility and movement quality by doing a 5 Minute Flow every day. Quest 2: Climbing Strength Climbing all over buildings and looking like a badass is what makes Assassins so great. To build up the strength to do this I will need to do a Nerd Fitness Rings workout at least three times per week. Quest 3: Alertness Having an alert state of mind is vital when you're heading into Templar territory. Especially when you're outnumbered 20 to 1, as Assassins often are. To achieve Master Assassin-like awareness I will get plenty of rest by being in bed by 10:30, five nights per week. Quest 4: Speed Speed is essential for any assassin. Especially when it comes to escaping a hostile area. Increase agility and speed by performing three HIIT focussed cardio sessions per week.

****Warning: This thread will most likely contain images of videogame violence, including CGI blood**** Grayspeed's December Challenge So, I was originally going to do a Star Wars theme this month because Rogue One is coming out. But I've also been replaying Assassin's Creed 2 this past week and AC just seems more "fitnessy" and relates to my goals a bit more. Also, this is the Assassins Guild. My goals right now are to grind away at NF Rings, get more sleep (I've let my sleep pattern get really messed up lately), and increase the amount of cardio I get. Let's go! Quest 1: Agility Agility and speed are essential skills for any assassin. You can't wipe out De' Pazzi if you can't catch them. Increase agility and speed by performing three HIIT focussed cardio sessions per week. Quest 2: Climbing Strength Climbing all over buildings and looking like a badass is what makes Assassins so great. To build up the strength to do this I will need to do a Nerd Fitness Rings workout at least three times per week. Quest 3: Alertness Having an alert state of mind is vital when you're heading into Templar territory. Especially when you're outnumbered 20 to 1, as Assassins often are. To achieve Master Assassin-like awareness I will get plenty of rest by being in bed by 10:30, five nights per week.

Keep On, Keepin' On Continue to do what you've always done. You just have to keep on, keepin' on until you've achieved your goal. #keep it up #continue #persevere #don't stop #don't let up challenge goals: Body 1. Continue NF Handstands program. Daily practice. +1xp per practice. 2. Begin NF Rings program. 3x weekly practice. +1xp per practice. 3. 2x weekly xfit. +1xp per practice. 4. Walk to Mordor PVP. 2-5k daily walking. +1xp per practice. 5. Log meals on MFP. +1xp per day (minimum 2 meals recorded to earn xp). Mind 1. Meditate. 2-5min daily practice using calm.com. +1xp per practice. 2. 1x weekly Yin Yoga class. +1xp per practice. Spirit 1. Bedtime routine. (face-floss-fathom). nightly practice. +1xp per practice. Accountability: I will keep track of my challenge progress in a paper/pencil journal. I will log my walking daily on the Walk to Mordor pvp google sheet. I'll update this thread with my progress 1-2x weekly. i will like and reply to questions, comments, and encouragements (gifs or otherwise) in a timely manner!