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Epic Quest I want to perform an aerial/contortion/burlesque act. I have the dream, plenty of ideas and a deadline. What I don't have is the the skills or even personality. There's work to be done. Motivation Because pictures say more than a thousand words... Main Quest This challenge doesn't have a specific focus, I just want to become leaner, stronger and bendier Side quest 1: Shed the flab (WIS +3, CON +2) To do what I want to do I need to gain confidence in my body as well as skills. The excess fat is a hindrance to both. The plan is to a ) average ~1800 cals/week (revised halfway through the challenge) b ) eat ~130g protein/day A Average 1750-1850 calories + max 1 day/week missed protein goal B Average 1851-1950 calories + max 2 days/week missed protein goal C Average 1951-2050 + max 3 days/week missed protein goal D Average 2051-2150 + max 4 days/week missed protein goal F Average >2150 + >4 days/week missed protein goal Side quest 2: Practice contortion skills 1x/week (DEX +3) Chasing the shiny things! There's a few skills that I'd love to nail during the challenge but I need some extra practice outside class. A 6 times B 5 times C 4 times D 3 times F <3 times Side quest 3: Pull-up training 3x/week (STR +3) Not sure if it's realistic but I'd love to be able to do one pull-up before the end of the year. Training starts now! A 17-18 times B 15-16 times C 13-14 times D 11-12 times F <11 times Life Quest: Do something Burlesque related 1x/week (CHA +4) In the first challenge I took burlesque dance classes, but classes are not enough to make my epic quest happen! I need to learn to not only dance, but how to perform, walk in high heels, costumes etc... A 6 times B 5 times C 4 times D 3 times F <3 times Let the challenge begin...

The main thing I took away from my first challenge was the absolute importance of knowledge as a facilitator of progression. I set out my goals but as the days and weeks progressed I came to understand that first and foremost you really have to know what you are doing and what you are aiming for, if you want to achieve your goals. I wasn't 100% clear on what I wanted to do or how was best for me to do it, so I fell a little short. This time around, rather than working towards a specific life goal, my plan is to build some foundations with my overall goal to be to increase my general knowledge concerning both myself and exercise in general and therefore be better prepared not just for future challenges but for life in general. My goals are: Fuel Knowledge: I reached my goal weight a while ago but now my problem is that I'm still losing weight and it appears that it's not just fat that's going- my lean body weight is also dropping which isn't good if you're trying to build muscle. I'm working out regularly so I know that this really comes down to my diet. I've got to up my calorie intake to a level where I'm either staying the same weight or even putting on the pounds, preferably in muscle. More importantly I've got to look at my macronutrients, specifically my protein levels. I'm trying to take on more protein than I used to but I don't think it's nearly enough. My plan of attack then is to start off on the first week just keeping a record of my food intake using Myfitnesspal so I'll have a better understanding of what I'm eating and then from there, start changing my diet to improve my protein/fat/carbs ratios. Following on from that I will then gradually change my daily meals/ supplement them accordingly to a level where I’m consuming enough calories and protein. A= consistently hitting calorie/ protein goal B= understand what improvements I need to make and be on the way to achieving them C= be aware that I’m not eating right but make no attempts to improve F= be aware that food is something exists to be eaten but have no understanding of what I’m really putting in my mouth. CON- 4 WIS- 2 Exercise Knowledge: I am gradually learning more by perusing the Nerd Fitness pages however I strongly feel that there are still large gaps in my knowledge especially relating to very elementary areas of anatomy and physiology as they relate to exercise. My aim is, by the end of the six weeks to have a better understanding of my body and body weight exercises so my primary goal here is to read and more importantly understand all of ‘Overcoming Gravity’. I’ve made a couple of attempts at it before by have either run out of momentum or given up due to a lack of understanding. This will not happen again. A secondary goal, which won’t contribute to scoring, is to create a reading/resources list for further study. Any suggestions for furthering reading material or useful websites etc are very greatly appreciated. A= read and understand the whole damn thing B= read 75% C= read 50% D= read 25% F= fail to read and understand any of it. WIS- 3 Body knowledge: Not so closely related to increasing knowledge and I'm not going to even attempt to create a tenous link: I feel my legs and core are much stronger than my upper body so I'm really going to focus more on pulling and pushing than anything else and specifically pulling. It is by far and away my least developed area so, whilst I don't imagine that I'll reach the stage where I can do a pull-up in 6 weeks, I'd definitely like to feel that they are in reach and that my last are getting stronger. This morning I went back to my standard exercise of body weight rows and I’m massively bored of doing them. Each day I dread having to do them and consequently I never have quite the motivation to push myself. I want to turn this around but I think my best way forward is to move on to something a little harder so I’ll be forced to stretch myself rather than continue trudging along in my rut. From now on then, rather than hammering ineffectually away out the same old rows, I’m going to spice things up with assisted pull-ups and negatives. I’ve got a pull-up bar but its collecting dust so it’ll be good to actually use it and I think that to be actually dangling rather than lying down when I work my muscles will feel more like I’m progressing towards doing those elusive pull-ups. I’m not sure the best way to monitor my progress with these so I’m going to stick to my unachieved target of 2 sets of 20 bodyweight rows by the end of 6 weeks from the last challenge unless somebody can suggest anything better. A= 2 sets of 20 bodyweight rows B= 2 sets of 15 (75% of target) F= anything less. I can already manage multiple sets of between 10-14 so anything less than sets of 15 aren’t progress. STR- 4 Life Goal: Sartorial Knowledge: According to one of the Assassin’s core textbooks: ‘An Assassin must always act with style. Without style, he's just an expensive thug. They must always dress stylishly in black (which, although not the best colour for being unseen at night, is the correct colour for being an Assassin)’ http://en.wikipedia.org/wiki/Ankh-Morpork_Assassins%27_Guild#Code_of_conduct Since losing a fair chunk of weight, a large proportion of my wardrobe now either no longer fits or is old and badly worn. My life goal for the challenge therefore is to go through every article of clothing I own and make a decision to keep, discard or replace. I’ve split them up and I shall aim to tackle one type of clothing per week: Underwear, shoes, t-shirts, tops, bottoms and miscellaneous. A= all clothes sorted B= 5 out of 6 categories C= 4 out of 6 categories D= 3 out of 6 E= 2 out of 6 F= 1 or less CHA- 2

Background: I've done a couple challenges in the past (I even won one back in 2011!), but it's been a long time since I've been active around here. I've always been in decent shape, but I've never been able to maintain a fitness/eating regime for more than 12 weeks at a time (and usually with at least 6 months in-between), so I've never progressed past "decent." Time for a change. I'm turning 31 on Wednesday, I'm 5'9 and about 170 pounds. I'm not sure which guild I would be best suited for, but since I'm interested in running faster (even if for a much shorter distance than most scouts prefer) I'll join the scouts this time. Main quest: To run a sub-5:00 mile by January 1st, 2014, and to be able to do 20 pull-ups by then as well. Goals for this challenge: Run a sub-6:00 mile Do 3 sets of 10 pull-ups (with less than 2:00 rest between sets) At least 36 meals must be of the "clean" varietyLife quest: To get my dissertation for my PhD completed and signed off, my application for graduation submitted, and have my job market paper submitted to a top-tier academic journal. Motivation: I don't have any particular impetus for wanting to get in better shape. I've been living my life at "good enough" for a long time, and I just want to kick it up a notch. Comments: I've never been a runner, but for some reason I've always wanted to be able to run a sub-5 mile. Now that I'm staring down the barrel of my 31st birthday, I realize it's only going to get harder from here. I don't know what my current mile time is, but I would guess around 8:00. Over a year ago I was able to get down to a 6:00 mile, but I've not done any running since then. Currently I can do 3 sets of 6 pull-ups after doing pull-ups 3 times per week for the last 3 weeks. The dissertation has been a monkey on my back for way too long--time to finally put this thing to bed! Interesting note: Roger Bannister (the most -only?- famous miler) held the world record for the mile for about 6 weeks--the same length of time as this challenge!

I've fluttered over from the Druids for this challenge. I'm not sure if I'm over here for good or if it I'll start dual classing it back and forth, but I expect to be here for at least a few consecutive challenges. I'm pushing my self rather hard this challenge. It will be the last time I have buckets of free time for a while and I really want to stuff done/started! Main Quest: Get leaner, stronger, fitter, more able. By the end of this challenge I will get my abs visible, I will be stronger, I will be more flexible, and more able at moving my body. Not the most focused main quest, but I'm trying to chock a lot into this challenge! -Increase number of consecutive pull-ups by one a week. Thus be able to do at least 11 in a row by the end of the challenge. 1STR for every increase of two up to 3STR -Average caloric intake of 1500. Last challenge I ended up around 1800, so will need to keep a close eye on this one! Eating more on strength training days, and less on others. 1400-1600 A, 1600-1700 B, 1700-1800 C, 1800-1900 D. Worth 3CON -Exercise every day. Strength training at least three times a week. Basic parkour and stretching on other days. Must be for at least twenty minutes. (This is me just starting parkour, so I will be focusing on mostly the roll and simple vaults). 2STR for strength training three times a week, 1DEX for parkour or stretching on every other day. Life Side Quest: I have an idea for a nonfiction book I want to write. So for this challenge I'm going to kick my ass in gear. -For the first two weeks I will research and brain storm a chapter a day, and for the final month I will write for an average of an hour or 1000 words a day. 1WIS for the first two weeks, 2WIS for the last month. Fitness Side Quest: Pushing the definition slightly, I'm going to make this about mental fitness and continue my meditation goal that I did very well in last challenge. -Last challenge I meditated for thirty minutes every day. I will continue that this challenge but with a whole hour at least once a week. 3WIS Bonus Quests: These don't fit into the challenge outline, and so won't gain stat points, but are things I want to accomplish this challenge anyway. -The first is to take photos of my friends to use as models for painting the major arcana tarot cards. At least 15 photos of different friends. -The other is to get a blog set up with at least three posts published. This will be a general blog from which to launch my online presence, and will eventually have tabs splitting it into a number of "mini blogs", but for now one blog with three posts will do. Posts can be modified versions for stuff I write for my book goal. Motivation: To be stronger, sexier, more able, and to have achieved (started) some projects I have been considering for quite awhile.

Wow, lots of changes around here for this challenge, totally threw off my planned structure. But this'll work. So, main quest: get stronger! Specifically, upper body strength. I've just started climbing recently, did a beginner aerial silks class, and want to do a freestanding handstand. All of these things rely on upper body strength, so that's what I'm working on. 1. Bodyweight workout 3x a week. Pull-ups and rows are a major part of this, and I'll add them in separately if I'm still doing coworker bootcamp that doesn't include much pulling. 2. Handstand time! 3x a week, be upside down with my weight on my hands. Crow pose, headstands, and handstands all work for this... But mainly handstands. Next year at the juggling fest, I want to be able to use the handbalancing rig. 3. Eat well. Gaining strength isn't possible when I'm undereating, and I'm having a hard time convincing myself to get enough calories. I didn't track at all while on vacation the past two weeks, and ended up losing 4 pounds - this is counterproductive. 2100 calories a day minimum, to be adjusted at week 3 based on how the tape measure moves. Life goal! Go to a meetup. I've been a hermit in this town for too long - I want local friends, and they are not going to find me if I stay in my house alone. There are cool people in the world, and some of them have to live near here. As usual, I'll still be swimming, juggling, and limiting my soda intake. Time to get stronger!

When I read books, or watch movies and television episodes, I often find myself wondering how I would handle the life-threatening situations that the characters find themselves in. If I were Simba in the Lion King, would I be able to pull myself back up onto the edge of the cliff before Scar threw me to my death? If I were Sam Gamgee in the Return of the King, would I be able to take those last few exhausting steps up to the Crack of Doom in Mordor with Frodo's weight across my shoulders? If I were Rose Tyler, would I be able to outrun the Monster-of-the-week and make it back to the TARDIS safely? I have actually spent an embarrassing amount of time considering whether or not I would make a good Companion for the Doctor! Do I have the strength, stamina and determination to handle the crazy adventures we would inevitably get ourselves into? In my current state of fitness, if I am honest with myself, I don't think I really do. But I'm keen to change that. And I have a plan to help me do so! My Main Quest: To be Companion-ready! (Read: fitter, faster and stronger) My three fitness-related sub-missions: 1. To do one pull-up 2. To do 100 consecutive squats 3. To run 5k in less than 30 minutes My one side-quest: 4. To keep my home and life clutter-free (If I have to leave in a hurry, I wouldn't want to leave everything in a state of disorder!) Specifically, I want to achieve 5 out of 6 stars on my weekly FlyLady routines. My motivation: To know with confidence that my physical, mental and spiritual health is the best it can be. At the end of my life, I want to be able to say with Paul in 2 TImothy 4 "I have fought the good fight, I have finished the race, I have kept the faith." I will grade myself as follows: Pull-ups: A = at least 1 good-form pull-up completed B = > 5 negative pull-ups C = 3 - 5 negative pull-ups Fail = < 3 negative pull ups Squats: A = 100 good form squats completed B = 75 - 100 squats C = 50 - 75 squats Fail = < 50 squats 5k: A = Run 5k in under 30 minutes B = 5k in 30-35 minutes C = 5k in 35-40 minutes Fail = > 40 minutes FlyLady: A = 5 out of 6 stars B = 4 out of 6 stars C = 3 out of 6 stars Fail = less than 3 stars Overall grade: A = 1 B = 2 C = 3 F = 4 Add my grades together, take the mean and round up or down. Example: Two As, a B and a C would be 1 + 1 + 2 + 3 = 7 7 divided by 4 = 1.75 Rounding up that makes 2 So I would get an overall grade of B for the challenge Note: I will only give myself an A overall if I get A in all four challenges. If I get three As and one B I will still score myself B. Hopefully by the end of these six weeks, if the TARDIS pops up on my doorstep and the Doctor tells me to "Run!" I won't hesitate to jump at the chance. I won't be fazed by the prospect of "An awful lot of running", and I'll be perfectly capable of defending myself physically, even if it's with a broom (Rory is my hero!)

Hello guys, I read steve's article on the guide to pull-ups, it just seems that I can't beat the first level. Anyway, my question here is about the exercises I can do to improve my ability to pull-ups (I set this as an objective for my next challenge... yeah, crazy I know). I used a machine at the gym providing me assistance and I can do this. But I'm far from being able to do a real one. Do you think I have to spend some time at every strength training I do, training on it? Or everyday at home? Do you think it's actually possible in 6 weeks? (I weigh around 181 lbs) I need a pull-up master! Thanks in advance for your advice!

Hi nerds! This is my first post, and first challenge. I've lurked around for a while and finally signed up! I think having this community is the push I need to get back into fighting shape. I used to race Ironman triathlons quite seriously, took a break from it a couple years ago, and then started a new job in a new city this past January. I was burnt out after 10+ years of triathlons and haven't swam or ridden my tri bike in 7 months *gasp* but am starting to feel the spark come back. There's a local half ironman in October that I've been checking out, but I don't want to sign up until I actually start training again, because I'm a competitive beast and want to actually do well if when I do it. SO...without further ado, here are my first challenge goals! Diet & Fitness Goals: 1. Wake up at 5am on weekday mornings (5x/week) to swim, bike, or run before work (starts at 7:30am). 1. Swim, bike, or run each day during the week, whether before or after work! (edited 6/11/2013 due to boyfriend's work schedule) Just focusing on getting back into a routine and into the habit of getting up early, and getting it done!currently I'm sleeping in until almost 6am and have been running about 3-4 days/week after work (zero swimming and once a week bike commuting on a hybrid bike). Motivation to train after work is tough after standing on my feet most of the day and it's getting hotter here too, so I'd love to be able to call it a day when the workday is over and enjoy my evenings.Grade scale: A = 27-30 mornings. B to F = 26 or less. (That's half joking--I'm Asian and we all know that even an A- is an Asian F!)2. Do pull-ups, push-ups, and planks 2x/week. My upper body strength is pretty weak sauce, and I use a band to do assisted pull-ups, but my someday goal is to do 5 pull-ups unassisted.currently I haven't done this strength set in...er...2 months Grade scale: A = 10-12 days. B to F = 9 or less!3. Eat paleo on weekdays, and gluten-free (if not paleo) on the weekends. Everyone's got their own version of paleo, I know when I'm sticking with mine. Pretty much grain-free and dairy-free, more potatoes than strict paleo-ists, and sometimes popcorn and coconut ice cream. currently I am pretty good during the week with the occasional office pastries, but weekends with my non-Paleo friends and boyfriend have involved pancakes and pizza and chicken tenders--and wheat really brings back the eczema on my ear, it itches to the point of hurting and looks scaly and gross! I also miss the feeling of eating very clean!Grading scale...TBD. Grading how I eat is tough--I don't want to count calories as I have had disordered eating habits in the past and have gotten way too obsessive about food choices. Level Up Your Life Goal! 1. Meet new people: Do something social with a person outside of work (and not the boyfriend) once a week. One of the hardest things about moving into a new city is creating a new social circle! I really need to find people to hang out with outside of my coworkers and boyfriend, and will try connecting with new people in my apartment building, local running groups or Meetups. Or in the NF community!This social thing can include a double date with the boyfriend, but we both definitely need to make new friends. Bonus goals: sleep 7 hours/night (tougher with the earlier wake-up)have date night 2x/week (very important to have this work/life/exercise balance!)lose 5 lbs. and start moving back towards "race weight" by October! (currently 148.0, race weight is about 138) All right, Scouts. Let's do this! Can't wait to have this community accountability!

Name: Andrew Williams (Artinum) Race: Underpants Gnome I've done so many of these challenges now that I've run out of witty biographies. I'll stick with the basics - I've been with the Scouts for a while now, having graduated from the Adventurers, largely due to my desire to run. My running has, however, hit a plateau, and I have discovered a new interest in cycling that has further impacted on my running sessions. Oh, and I have a blog (link in my signature). FITNESS GOAL 1: Running Out Of Town (2 DEX, 2 STA) Over several challenges, I have reached the ninth and final week of C25K. And I've got stuck. My last three attempts at the 30 minute run have clocked in at 17, 21 and 27 minutes (so improving, but all still less than week 8's triumphant 28 minutes). I'm getting stitches a lot. Is it the warmer weather? Dehydration? Eating too much during the day? I've no idea. But goal one is to finally finish off this bloody course! Three complete runs (preferably in succession) will see a win. FITNESS GOAL 2: Ten Pull-ups (4 STR) I was thrilled and delighted at the end of my last challenge to find that, after regularly taking on inverted rows and stuffing myself with calories and protein, I finally managed some pull-ups. They were weak, they were limited, but YES! This goal is to continue my hard work, building up my strength some more and knocking out a set of ten pull-ups by the end of the challenge. DIET GOAL: Be Fruitful And Multiply (3 CON) I'm not entirely clear where to go with my diet at the moment. I'm loathe to make any efforts to reduce anything at this stage, as I'm trying to build up strength rather than lose weight. Instead, I'm going to add something to my eating - I'm concerned I don't eat nearly enough fruit. My aim is to eat at least one item of fresh fruit a day. Half points will be awarded for juice or preserved fruit such as raisins. AIm - to manage this for at least 80% of the challenge. LIFE GOAL: Website Relaunch (2 WIS, 2 CHA) I did contemplate my novel for this goal, but that's difficult to quantify. Instead, I have another goal in mind - I'm going to overhaul and relaunch my proofreading service, Indieproofing. I started this site as an experiment in January 2006 to see if it would work as a business. Seven years later... yeah, it kinda works. But it will never make me more than pocket money as it is. I'm currently planning a new site with new services and pricing structures, and I'm going to actively promote it to potential clients. Aim - finish and relaunch the site by the end of the challenge.

I'm back into the fray after sitting out the last challenge. With my current challenge I'm looking to increase my strength, particularly upper bodywork. On top of that I'm back to trying to do one damn pull-up, I can do it this time. I also included completing a triathlon over the course of the 6 week period because otherwise that would be insane to try and do it in one day. Lastly I want to track the percentage of paleo vs. non-paleo foods I eat, and get an idea of where I'm at with calories and protein intake. Challenge One: Make Some Muscles My goal is to perform bodyweight exercises 3 days a week, to consist of push-ups, squats, planks, dips, etc. I'd like to mix it up a bit as I go on, and hopefully I can set myself up with a bar so I can do some bodyweight rows as well. Challenge Two: Run/Bike/Swim This goal will focus on performing the equivalent of a triathlon over the course of the 6 week challenge. I will do the following: run 10k, swim a total of 1500 meters (60 laps in the pool), and bike 25 miles. Challenge Three: Rastaban vs. the Pull-up Bar In my last challenge I wanted to do ONE STINKING PULL-UP. I did less than one. I'm back to try again and do one OR more pull-up/chin-up. Challenge Four: You Are What You Eat I would like to maintain a 90%+ paleo diet (being realistic here). I will log ALL of my meals for the 6 week period, noting which is paleo and which isn't and see if I can hit that 90% goal. On top of that I'm going to track my calories and protein intake in order to make sure that I'm getting enough of both.

Greetings Rebels, In conjunction with the April 15 - May 27 6 week challenge I have decided I needed to be able to do some pull-ups. I'm not sure why I need to do this I just do and would appreciate some company. While poking around the web I ran across this "The Twenty Pull-ups Challenge" and thought I'd give it a try. Anybody else interested? Prizes, we'll need prizes. For those of us in real-life role playing maybe adding +1 to Str, Con, and Cha just for making an honest effort and sticking to the program. After all we'll be stronger, have greater endurance, and look better even if we still can't do 20 pull-ups. Perhaps an extra +1 Str, Con, and Cha for most improved female & male that still can't do the twenty then an extra +2 Str, Con, and Cha for everybody that improves by twenty pull-ups at the end of the challenge. We can discuss the details later. Maybe get some free advice from a more experience member. Anyway that's my plan. My name is Greylox and I barely did three pull-ups this morning for my initial test.

The assassins took the portal once more to a place that looked very familiar to home. The forest they entered seemed vaguely familiar yet totally alien to the ones they knew from home. Through a clearing in the forest they came upon a tall tower that appeared to have no entrance or openings and only one window towards the top. As they got closer they heard a melody sung in an enchantingly beautiful voice. Some of the assassins were tasked with climbing the tower to investigate. When they made the arduous climb up the tower and entered the window, they beheld a young woman of amazing beauty who was startled at their presence. She introduced herself as Rapunzel and told them that she was being held prisoner here by an enchantress. She was supposed to be rescued by her love but she had not heard from him in some time. She feared the enchantress did something to him because she cut off her long locks and went off in search of the prince. Rapunzel asked the assassins to help her get out of this tower so she could search for him. The assassins had no way to easily bring Rapunzel down from the tower, no ropes long enough to reach the top, and with Rapunzel’s long hair cut the only recourse was to climb. The Assassins gave Rapunzel a crash course in climbing then began the descent. Translation Princess or not, it's time to learn how to pull yourself up from your own problems! We have a tower to climb up and down to teach her how to escape by herself! No big surprises here, let's put our feet off the floor! Suggested exercises: Beginner Incline bar rowsNegative pull upsClimbingIntermediary pull upsClimbers pullupsClimbingAdvanced Muscles upWeighted pullupsOne arm pull-upsAround the worldClapping pullupsClimbingCliffhangerAnd any variations you can think of. Useful links: Countdown: http://www.timeanddate.com/countdown/to?iso=20130520T10&p0=195&msg=Rapunzel Spreadsheet of ups and downs

I , am now ready to "become a man among men" er, um , well at least according to Pavel's Enter the Kettlebell" workout that is the goal. I will be doing the Rite of Passage workout from the book as my main workout. He promises that it will make "a man among men" but I'll really just shooting to be stronger than this guy: Goal #1 : Do the Rite of Passage Workout from Enter the Kettlebell faithfully. I am going to , at least for 6 weeks, faithfully stick to the workout as described in the book. This means cleans and presses 3 x a week, kettlebell swings 2x aweek, and snatches (I may replace with high pulls though) 1 x a week edit: I still need practice on snatches so instead of doing the workout I will just practice 2-3 days a week, more GTG style Points possible STR 4 Goal #2 -Hold on- Work on my holds- 1)Increase time on my pull up hold to 30 seconds current 13 sec. 2) hollow hold- be able to hold a hollow hold for 45 seconds current 20 sec 3) superman hold be able to hold superman hold for 30 seconds current 12 sec 4) consistently hold crow for 45 seconds- extra kudo's if I can make a few 60 seconds along the way current usually about 30 can hit 45 sec sometimes Points possible 3 DEX Goal #3 Be assassin lean Giving up the protein powder shakes. I am going to see how my body reacts when I do away with this. I need to eat more to have the strength the KB, but my body comp looks squishier than I'd like. I'm going to substitute the shakes for real food and see what that does. Scoring is tough because I think I will always have an opportunity to have something besides a shake. Just need to prep and not opt out no slip ups a week = A 1 slip up a week = B more than that= fail Points possible 4 CON Life Goal :Adventure: Get my passport; I need to be prepared to go on an adventure at any moment , and the first step to that is having a current passport. This is either a pass or fail . Unless something that is beyond my control happens like they refuse to offer me a passport even though I applied Keeping it under control: Keep up with the daily zone work at flylady.net. Scoring: at least 4 out of 5 days: A 3 days B 2 days C Points Possible 4 CHA

Hi all! One of my goals for the upcoming challenge is to Do More Than One Stinking Pull-Up. I want to save myself the embarrassment of my neighbors or the general public seeing me struggle (or hang listlessly) from a pull-up bar (or tree branch) so I wanted to get an indoor one for my door frame. The Art of Manliness recommends this pull-up bar (and there's also this one by the same company). Does anyone have any experience in using these? Are they fairly easy to set-up and take down? What the heck are they talking about when they give a max size for the door frame (moulding?)? I could also go with one of these, but I don't have entirely enough faith in it staying put. Thanks in advance! - Daniel

Fitness Goals (+4 STR): Pull-ups Starting point: currently at 20 lb one-arm dumbbell rows (3 sets of 10-12 reps) Current plan: continue to do dumbbell rows each upper body workout until I reach 30 lbs (hopefully in 2-3 more workouts), then switch to bodyweight rows on the smith machine. Once I get to assisted pull-ups, I can work on those at home every other day. A if I can do one unassisted pull-up (+2 STR) B if I can do one slightly assisted pull-up (+1.5 STR) C if I can do 4 sets of 20 bodyweight rows (+1 STR) D if I move up in weight on the dumbbell rows F if I don’t do anything Push-ups Starting point: currently at 4 sets of 10, 10, 5, 5 push-ups off my coffee table Current plan: progress to 4 sets of 20 push-ups and then move to the floor for “real†push-ups. On the current schedule, adding 5 reps to 1 set per workout, I should reach floor pushups by March 17th and have 11 days to improve on floor push-ups after that. A If I can do 4 sets of 20 push-ups (+2 STR) B if I can do 4 sets of 10 push-ups (+1.5 STR) C if I can only do 4 sets of 5 push-ups (+1 STR) D if I don’t make it to floor push-ups but I’ve made progress on coffee table push-ups F if I stop progressing Note: All my workouts include back exercises (like back rows, lat pulldowns, Olympic bar rows, etc. as well as chest exercises like dumbbell bench presses, dumbbell chest flyes, etc. So I’m working on those muscle groups outside of doing pull-ups and push-ups. I do push-ups every other day at night and I do upper body workouts on a flex-week schedule: Week 1 is M/W/F, Lower/Upper/Lower. Week 2 is M/W/F Upper/Lower/Upper. Diet Goals (+2 CON) I'm going to do my diet plan on a point system (using positive reinforcement instead of negative). 1+ pt for each day I avoid office goodies (this allows me to redeem myself for a previous meal slip up, like that burger I had yesterday, but it depends on whether or not there are office goodies to resist) 0.33+ pt for each meal that contains a fruit/veg and protein. An ideal meal for me is 1 cupped palm of carbs (optional), 1 palm of protein (approximately 4 oz), and 2 cupped hands of fruits/veg. I eat "meals" 3x a day, so one day gives me 1 full point. I need to get some blueberries up in my morning oatmeal! 42 points are possible for the meals, so I'll break it down like this: A - 40+ pts (95%) +2 CON B - 35+ pts (83%) +1.5 CON C - 30+ pts (71%) +1 CON D - 25+ pts (60%) +0.5 CON F - 0+ pts (0%) +0 CON Level up your life goal (+2 WIS): Book a vacation A if the vacation is totally booked, flights, hotels, activities, etc. B if the vacation destination and dates are finalized (this involves lots of discussion with the man) C if the vacation destination is narrowed between a few choices F is the vacation falls through If it's booked or planned (A or , that's +2 WIS. This is particularly difficult because my significant other/travel buddy is essentially on-call at his job, so planning what we're going to do this weekend can be difficult. Beast Mode/Berserker Challenge (+1 CHA): Stairmaster: I’m going to get my butt on a stairmaster (not the one with the paddles, the one with the stairs that go in a loop). I got on one at a gym a long time ago and nearly passed out because stairs are not my friend (apparently) and I think I was conflicted with pride (no, I will not go slower!) and it has turned me off of stairmasters since. But they’re a great way to get an intense workout. 20 seconds of courage to walk over and get on one. If I make it for 10 minutes, yahoo! If not, hop off before it’s unpleasant and/or decrease the speed so I learn it’s not a torture device. Then perhaps, I’ll do it again! Smith Machine: I'm scared of most unfamiliar gym equipment, so learning how to move the bar on a smith machine for bodyweight rows is going to require 20 seconds of courage to walk up to it and fiddle around until I figure it out. I also still feel like an outsider in the weight area because I'm a woman, so here's to "manning" up and getting over myself!

Gus Challenge 2 Overall Goal for Challenge: Be nice. To myself, to others and care more, kinda by caring less… After some self-effacing moments in the last week or two, I realized that I need to chill and I was incredibly hard on myself in many ways. My enthusiasm was making it hard for others to get to know me. Sometimes I feel like I have this knowledge or insight that no one else has, which is fantastically ridiculous! I have so much desire to help; I piss people off and make them not want to listen to a word I say. Growing up each day at 42, blissful pain. After realizing that I need to have a whole lot more of one thing, and that is fun, and that may mean cheap and fun ideas. We are climbing our way out of a recent deed-in-foreclosure, which means we have to put a butt load down on a home in order to get out of an apartment, which is basically a hole in which we throw money, and a ‘filing cabinet for yuppies’… thank you Mr. Narrator. We’ll come up with some fun, cheap things to do and do them. I was ever so close to turning my cable on to watch the NBA again and after my wife and realized the ridiculous idea of watching my favorite team & game be marginalized by superstar fouls and marketing for awful beer, cars I don’t want and food I’m not going to eat. I said to my self: self, “I can start going to a gym with that money, a cool gym, centered around rock climbing. It will be a great new hobby, and I can get outside of my head on a wall, instead of ‘Climbing Up the Walls.’ So, after tracking my measurements, BMI, body fat, and weight loss all at once I’ve realized I need to relax on the numbers, and move in a direction of achievement. Numbers can mislead. I feel that while I feel good about what a statistic says, I feel empowered if I achieve something. Prior to my last challenge I was less active, and pretty weak. The challenge stipulated that I work out 5 times each week. I only achieved that once during the 6 weeks. This goal will have to be more achievable. I want to be stronger and fit all-around. I want to be able to run. I will have to work up to this goal. I have some frickin’ pain on the outside of my left-calf in a specific spot that started during the last challenge and it’s going to be an obstacle. So here is the challenge and the grades associated with each: Goal 1: Complete a physical standards test: 50 push-ups (full range of motion) 8 pull-ups 50 lunges – body weight 40 squats – body weight Run a 5K and not walk Goal 2: Get to be a flexible guy… not like Gumby, just be able to be more flexible Successfully complete this cheap yoga DVD we have at home and participate in a yoga class Goal 3: Eat Paleo 80-90 % of the time If I eat 5 times a day that allows one meal to be non-paleo - this can be fun. Eat a Paleo Breakfast 100% of the time Monday – Friday Cut out self-sabotaging trips to Farmburger or some fail restaurant, thinking that just because it’s grass fed, or it’s just a little rice, I can eat a bun, and/or have a root-beer float… don’t kill my progress with instant gratification is what the goal is here. Cut out dairy in my coffee… all of it Goal 4: Play better guitar Learn 5 nice solos for acoustic Sing and play 5 songs, which are all not four chords wonders Get together and play with a friend and make actual music, cover or not Grades for each Goal: Goal 1: Complete a physical standards test: 1. 50 push-ups 2. 8 pull-ups 3. 40 lunges – body weight 4. 40 squats – body weight 5. Run a 5K and not walk • Complete all 5: A • Complete 4 of 5: B • Complete 3 of 5: C • Complete 2 of 5: D • Complete 1 of 5: F 5 Bonus points for 10+ reps of 1, 3 & 4 - 5 points for each additional pull-up – 5 points for another mile ran Goal 2: Get to be a flexible guy… Seated Meditation Leg High Forward Fold Down Dog Leg High Bent Knee Warrior I & II Plank Knee to Nose Supported Headstand Goal 3: Eat Paleo 80 percent of the time This is basically Pass/Fail, so I will add this: Eating Paleo 100% of the time each day can add two points to my overall grade. Goal 4: Play better guitar Learn 5 nice solos for acoustic Sing and play 5 songs, which are not four chords wonders Get together and play with a friend and make actual music, cover or not 1. Karma Police – radiohead 2. Lola – The Kinks 3. The Killing Moon - Echo & the Bunnymen 4. You & I - Wilco 5. Wild Horses – The Rolling Stones • Complete all 5: A • Complete 4 of 5: B • Complete 3 of 5: C • Complete 2 of 5: D • Complete 1 of 5: F

Happy New Year! I have been with the Rebellion for over a year, so this is my second new year on NF. I accomplished some of my year goals, and some I am still working on. I'm super excited to be beginning a new year and all of the possibilities. This challenge I am learning some new skills and lifts with my kettlebell, and having something new to do has given me a new excitement for my workout. Let's go! Goal #1 Kettlebell- I need to keep leveling up on my basic skills as well as learn the new skills. So, this goal is a 3 parter 1)TGU -2 times a week- be able to do TGU for 5 minutes with 20lb by end of challenge-currently at about 3:30 2)Swings-need to keep practicing this and build up my stamina. I am going to use this program to help me increase my swings http://kettlebellsecrets.com/article/kettlebell_routines_that_work.html. I will practice these at least 2 x a week. 3) Using Enter the Kettlebell as my resource I will be practice the clean, press, and snatch 3x a week for 15 minutes Points STA 4 Goal #2 Pull-ups I long time ago, in a galaxy far away, I was able to do a pull-up. It seems like if the stars are all aligned, the moon is full and all else is right in the world, I can crank out a full pull-up. But I'd like to just do a pull-up whenver I want, say if I want to show off, or need to save the world by doing a pull-up. My plan is to use Steve's plan to achieve pull up consistency http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/ I will also be greasing the groove on chin -ups and pull-ups.Goal:be able to consistently do a pull up Points STR 4 Goal #3 This is a 2 parter, since neither take the whole challenge 1) I know that taking pictures and measurements is a great way to measure success. But, I always manage to not find the time, or make lame excuses to myself. My goal is to take progress pictures and measurements at the beginning of the challenge and end. 2) learn to make sauerkraut Points CON 2, WIS 1 Life Goal: Enjoy life and stretch my creative side It is too easy in the winter to just sit and watch TV all evening long. But, winter is also a great time to work on hobbies and be more creative. I want to do something creative for 4 hours each week. This can be scrapbooking, trying crochet again, taking swing dance lessons, learning to cook new things, whatever interests me, just taking the time to stretch my creativity muscles Points CHA 4