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  1. While my overall main quest is to become a better climber and start bouldering higher grades, I'm a little burned out from focusing too much on climbing related skills. So, I'm doing a very small, 6 week main quest before I reanalyze my climbing goals. I'll still climb 2-3x per week, and I'll still do plenty of climbing and pull-up related stuff at the playground as well as on my home climbing wall, but I'm ready to chase a few shiny objects this challenge. 6 week Main Quest: Improve my movement fluidity to the point where I'm comfortable with making my own animal flow/prasara yoga sequence, or freestyling it and not feeling awkward in the transitions. The plan is to structure my workouts (on non-climbing days) such that I do 10+ minutes of work on movement fluidity, 10+ minutes on skill work, 10+ minutes on targeted flexibility, and optionally end with strength exercises. The movement fluidity would include working on animal flow, prasara, regular yoga if I'm focused on movement and precise placement, rail QM at the playground, or even martial art katas, if I'm in the mood. Skill work includes: flying crow, side crow and progressions, double arm lever/peacock, scissor pose, jumping into crow, forearm stand, toe stand, stand-from bridge, and whatever other neat things I come across. The flexibility work will target either getting closer to the full splits (since many moves look more elegant with a better splits) or a good pike (since mine is holding me back from some handstand/forearm stand stuff). So, the goals are: Goal 1 - New tricks: Learn at least 3 new tricks from the skill list above. Since I already have some groundwork for many of these, the requirements to "count" as a new trick are: For flying crow and side crow, I would need to get the legs fully extended. For forearm stand, I need a freestanding 15 second hold. For double arm lever, toe stand, or scissor pose, I would need a 10 second hold. If I come across anything cool that isn't listed, I can add it to the list. Grading: 3+ = A; 2 = B; 1=C; Half points can be awarded if I'm close but not quite there, but I'm only allowed to score the best 3 moves. Current stats: Side crow and flying crow: 10 seconds, minimal leg extension. Double arm lever, scissor, and toe stand: Can't fully get off of the ground or balanced. Forearm stand: 20 sec. if starting from a wall support. 7 sec. freestanding. Stand from bridge: Need hands elevated 6"; Jump into crow: Can't even lightly hop into it. Goal 2 - Become bendy: I've created a 15 minute splits flexibility program and a 15 minute pike/down dog/calf and hamstring focused one. Do each of these 15 times over the course of the challenge. Grading is X/15 for each workout. Starting stats for splits (all measurements from groin to floor/wall) Side, left in front: 7"; Side, right in front 9"; Straddle while sitting: 12" I have no idea how to measure pike. For down dog, my heels are an inch up from the ground with both legs down, but I can get the heel touching if I do 3 legged dog. Goal 3- Lean out: Continue getting leaner through healthier eating. This time around, I'm not going to restrict any whole, unprocessed foods or healthy dairy. Any alcohol, juice, processed carbs, sweets, junk food, or restaurant food (yeah, I'm assuming it's all more or less unhealthy) will cost a point/serving. I get 10 points per week. Grading: 60 points or less of crap = A; 61-70 = B; 71-80=C; 81+ = F. Current stats: 5'6.5"; 150(?) lbs; waist: 29"; hips: 40" Side quests: Fitness side quest- Autoregulation. One of the issues with the last challenge is that I forced workouts when I really didn't feel up to them, just so I could be closer to meeting my goal. This time, I'd rather listen to my body and adjust my workouts as appropriate. I never take full rest days, but if I'm really sore, sick, tired, whatever, or if the workout is just not working out for me at all, I need to simply do some low intensity, restorative yoga or some foam rolling as my workout. If I'm having a day where I feel great, I need to add on higher intensity flow, skill, or strength work. This will be graded as a daily pass/fail as to whether I'm listening to my body and constructing an appropriate workout. Life side quest - Cleaning: I don't feel like the flylady/cleaning thing has fully become a habit, so I'm doing it for one more round. This time, while I still plan to follow the flylady daily missions, I'm giving myself much more leeway to substitute a different 15 minute task for the one listed. The missions haven't been hitting some areas of my house, like the basement, utility/laundry room, kid rooms, etc. Grading will be 1 point for doing the flylady mission or doing 15 minutes of cleaning each day.
  2. My main quest may always be to simply move better. 1.) PLP modified: Push ups, shrimp squats, tuck rows 2.) Daily mobility/flexibility work 4 MWODs that are more than just foam rolling each weekFlexibility work for at least 10 minutes each dayAM/PM bridge practiceShort morning mobility routine upon waking3.) Flow: At least 2 structured sequences per week. Can be the same flow each time if desired. 4.) Life = school Keep up with son's homework/project scheduleAt least one messy playtime each week for daughterAllow husband time for his homework, lab work, etc.Keep up with my own Coursera/edX courses Other things I'll do that won't be graded: Eat for performance/healthDrink only water and morning black coffeeMeditate for 5 minutes each dayMaintain training calendarPost on my own and other challenges regularlyHandstands, pistols and L-sits will still be my anchor movementsUndulate training intensity (No, low, medium, high)
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