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  1. Sorry for the late arrival. I knew what I wanted to do, but I'm kind of having a hard time squaring it with the general mode of daily practice and new habit formation and stuff like that. But whatever. If I wind up in a better place because of what I do here, it almost seems like de facto I had to overcome something, right? So a challenge it is. For those of you who were around last time, hi! Welcome back! For those just tuning in for the first time, I'm Kishi, sole surviving Guild Leader of the Monks. We don't talk about what happened to the other two. Sadly, I'm not some sage figure, so I can't give you much in the way of answers, but I like to think I help with asking different questions. Things last challenge took a turn for the dramatic. I got diagnosed with heart disease, the striking program I was going to got shut down, I had some tumult occur at work, and the training program - so meticulously programmed - collapsed on contact with the real world. Much of last challenge was spent picking up the pieces and carrying on, and I'd like to think I did so relatively well. And the situation has changed. Since then, I've started on a low carb Mediterranean diet, but it's low carb enough to really be a Keto Mediterranean diet. Interesting results so far - my waistline is shrinking (probably water weight) and I've got a lot of slow burn energy as documented by rolling for about an hour and a half without any dip in energy or performance. Which is interesting, but for all I know could just as easily be chalked up to more technical rolling and generous rest. I have designs on veganizing this at some point, because it sounds like a challenge, and vegan diets are tied to good outcomes for the heart also, so this sounds like a real possibility, but given all the everything that's getting thrown at me this round, that's more likely something that's gonna phase in over time. Because a lot's happening, y'all! I'm going back to the office; I misspoke when I said last challenge it'd be 11/8; it's actually going to be 11/15. And it's a phased re-entry, so over the course of three weeks, I'll be adding a day, so first week will be one day, second week two, and so on until the 4th week, when I just go back to fulltime. Why's that complicated? Because one, the holidays will be starting around that time, and two, I'll be starting up at a new school, meaning new logistical challenges to overcome. The theme this time is about balancing the books, because I've decided I want to upgrade my computer. I took a look at the new school and I realized that there's only one no-gi day there, so I'm basically done as far as no-gi grappling attire is concerned. But before I start putting away for a new computer, I want to make sure that my finances are in good order. I think I've got some expenses coming out that I don't need to, and there's no reason to keep throwing money away. I also want to go further in my meditation and to make time/space for my writing - hence, balancing the books. Goal 1: Meditate Bumping up to 9 minutes. Goal 2: Balance the Books Might wind up being something of a gimme. Ideally, find one thing a day and do something about it in my finances, whether that's regular savings or finding and disposing of an extra bill I don't need to pay anymore. I really don't think I've got that much to do, but honestly, if this makes the challenge easier for once I'll take it. Goal 3: Write Gotta get back to butt in chair time. It's worth doing. Just gotta do it. At this point, just gonna focus on getting to my writing; no word count goals just yet, just carving out space. And, uh, yeah. That's really it this time. Let's get to work.
  2. Another challenge come and gone last go around. A theoretically noble start turned into a jumbled failed attempt at anything. Alas, that is already in the past, so I shall not dwell on it. Daily devotions are now a formed habit, so that can be marked as a success! As for going forward? Boy oh boy I need something to change. A kick in the pants, as the old saying goes. This weekend marked the official start of spring, and so, this is usually the time I start gearing up so that by shorts weather I am ready to go! What is lacking though, is motivation and feel goods. I've been staving off a log grade, nagging pressure-type-headache for over a week. It isn't even painful enough to warrant Tylenol- just ... constantly there. Wanting to throb, but not. Very annoying. Still though, I cannot wait for the perfect time to do things right, so I need to start now, and do what I can with what I've got. What do I got? A bujo that's already set up to track zero week, plus the full challenge. Experience on what works best for me. A yearly physical tomorrow that will either be a kick in the pants, or a reminder to keep doing good things well. Things I am tracking. Workouts. Teeth brushing/flossing. (Good about brushing daily, need to improve flossing and not skip evening brushes when I am tired.) Art. Food tracking via MFP. I don't have any ideas for a theme, or genre or anything to help motivate this challenge, but I wanted to get it posted before I flail out of it altogether. With luck, as the days go on here into week one proper, I'll get some mojo. Have a gif.
  3. WHAT DOES STARPUCK LOVE DOING? Getting all the achievements in a game! It's a bit of a curse really, but let's use that to our advantage here! This challenge will be an epic real life achievement hunt. I've even stolen (and tweaked only a little) some of the achievement titles from my favorite RTS game, Northgard! (If anyone loves RTS games, and vikings, let me know! I'd love to get more people to play with.) "THE WISE" :: Complete 5 perfect weeks of devotions. "IN PEAK CONDITION" :: Complete 3 cardio sessions each week, for 5 weeks. "THIS ISN'T EVEN MY FINAL FORM" :: Complete 2 strength sessions each week, for 5 weeks. "CLEVER CREATOR" :: Create art 4x/week for 5 total weeks. "KNOWLEDGE IS A FRUIT" :: Track calories daily for 5 weeks. "EXPANSIONIST" :: Dedicate to at least one focused stretching session per week. "MERCHANT" :: Track all buys in Spending Tracker. Open 2nd savings account {car fund}. Speak with financial advisor on house options. Will track all achievement progress in my BuJo! Gratuitous bujo pic below. Of course. So mostly the same as I've been doing, but I want to tighten up the reins. It looks like an all or nothing goal sheet here, but, the thing is... if I don't make it this time because I miss a few, it just means my achievement bar hasn't fully filled up and I can work on it on the next level!
  4. This isn't my first challenge, but this will be my first challenge that I will complete (I hope ). Im a gym owner in the Netherlands and I'm trying to train myself. I am having a really hard time doing my training so I thought to use this topic to get some training structurally. Main goal: One handed pullup! For a long time now I am pretty close to my one handed pullup. And I think it's time to get this hard skill in the books. If I can keep up my training towards this goal, then I should manage it in six weeks. So here we go! I will be posting the progressions that I'm using here (mostly on video) and will try to do them every day. We build a small bouldering area at our gym which I will be training on to keep up the work once I'm feeling really sore. Sub goal 1: Keep training. My main problem with training is that I don't have a record of being very consistent. I train for a couple of weeks, until real life gets in the way and instead of taking it down a notch I am skipping my training all together. I am really hoping to get to the point of being consistent with training. I won't expect miracles and am aware of the slow progress this goal normally has, So this is a goal that will stay on my list for a long time to come. Sub goal 2: Keep posting. As i said before, i was here a long time ago and didn't finish the challenge. I want to work through the whole thing now. So this time, I am not going social on other topics and I will use my own topic as a trainingslog. If you have any questions, just shoot them in this thread. I will react to them here. I am planning on posting my progress twice a week.
  5. I'm a gym owner in the Netherlands and ironically I have a hard time getting myself to train consistently. Last challenge I thought i'd see if posting on these forums would help me and it turns out that it really did! So i'm back for my second challenge Main goal: Practice and implement "the freeze" in movement. The freeze is a static position (usually hard and funky) which I found during my Breakdancing days. Those days are long gone and while I practice all kinds of movement, I never picked up the movements I was doing during these wild years ;). Man, I'm feeling old now! Since it is getting really cold at the gym (Covid'19 keeps our doors open so we have a huge draft) I thought of this goal as quite fitting :). Sub goal 1: Keep training! I am getting close to some movement I want to get done (Mainly the one handed pullup, but I like to improve on my front lever and back lever as well, there was a time I was really good at both) Time to consistently train towards these movements while exploring progressions and different moves that support it. Every day I am at the gym, I need to get at least 30mins of training myself. I will try to time it to see how it goes. Sub goal 2: Keep posting. I will try and update this topic at least 2 times a week. I will use it as a training log and try and post video of movement I got done. If you have any questions, please feel free to ask. If you have any suggestions, please put them here as well! And I must say that during the first challenge, the likes and comments really helped motivate me to train, I really appreciate the support!
  6. Tactical- of or relating to a maneuver or plan of action designed as an expedient toward gaining a desired end or temporary advantage. One of my more successful challenges in a while was my Tactical Human™ challenge. I was focused. I was determined. And I was on a mission. That mission was to get my family into a house. Well guess what? I completed my mission! We got the house aaaaaaand we moved in this week! WOOT WOOT! This challenge is taking the success from my former Tactical Human challenge and making this one a success as well. *Insert move in day pic here* As most everyone else is experiencing, we are still under some sort of quarantine. I'm still working from home for my day job and going to Costco in the evening. With gyms still being closed, I have really had to think outside the box as far as training goes. Mostly, like 98% of the time, I implement a "grease-the-groove" style of workout. Basically, throughout the entirety of the day, I do sets of push-ups and pull-ups. I can range from 100 pushups to close to 300 depending on the day. As for pull-ups, I'm doing maybe 70-120 a day, but more on the lower end for those if I'm being completely honest. I need to add some lower body exercises in the mix. So, I will be incorporating KB swings and KB racked squats as well as forms of jumping/plyometrics and the occasional split squat, jump squat and practicing pistols. Buuuuut, more on that when I set up my goals. Now that we are moved into our house, it's time to make it a home. Since Heather and I had no real intentions on using the garage to park our car, we both agreed we would want to turn it into a workout room of sorts. Set down some padding, get some more equipment, including a heavy bag and I'll probably look at building my own squat rack as well. The possibilities are endless. We also want to have the rest of the house set up to have people over when quarantine subsides a little more. Over the next 5-weeks, it's time to kick things into gear and get ready for swimsuit season 2020...even though the pools probably won't be open, lol. I still want to look good shirtless . Getting back on our meal prepping schedule is going to be crucial. It's also going to be a million times easier now that we have a deep freeze of our own. I will be posting before pics to keep track of things. And, well, to make @Mr_Willes little willy happy, too, haha! Goal #1: The Herschel Walker Program (but not) That guys face, tho, lol This is Herschel Walker. He's 48 years old in this pic. He's a former NFL running back and all around freak of nature. Even in his mid 50's, he does MMA and is actually pretty good. This...lol, is his DAILY workout routine: 750-1000 push-ups exercise 2000 sit up exercises Cardio exercises (such as wrestling, kickboxing and sparring) Wide and close grip pull-ups for 1,500 reps 1,000 and more tricep dips 1000 and more weighted squats Variety of running drills Air squats 1000 Squat Thrusts Sprinting exercises to build up stamina One word. INSANE. Now, my body can't hold up to that kind of exercise magnitude. For starters, Herschel has been doing that most of his life, so, he's used to it. My goal is to just do a fraction of what he does. My goals are: 350-500 push-ups a day 100-200 sit up exercises 70-100 pull-up variations Weighted Squats (number unknown) Sprints Plyometrics And that's just something I would like to do daily. Or, at the very least, 3-5x a week depending on schedule. *This goal is subject to change* Possible Stat Points Earned: +3 STR, +1 DEX, +1 END Goal #2: Gimme Fuel. Gimme Fire. Gimme that which I desire. Eating right makes the body tight. So, let's get back on that, shall we? Eating good has never been an issue for me, I just need to get back in the habit of meal prepping. Like I said above, we have a deep freeze now and a bigger fridge, so, meal prepping is going to be a helluva lot easier than it used to be! Meal prep 5x a week MINIMUM. OR, just make sure to make food for the day and DON'T. EAT. FAST FOOD. Possible Stat Points Earned: +2 CON, +2 WIS, +1 CHA Goal #3: Welcome to our Humble Abode Don't be like this chick. Know how to use calk. SO! We have a house now, aaaaaaand we want it to look nice. The first starts with unpacking everything, storing what we don't need right now and turning our house into a home. The goal is: Do 1 things for the house each week. This can be mowing the yard, watering the flowers, getting soaker hoses for the foundation. Anything to make our home more of a home. Possible Stat Points Earned: +3 CHA, +2 DEX And that's about all I got right now. I'm already up to 160 push-ups today..but only 8 pull-ups, lol. I got a lot of work ahead of my this challenge but I'm excited about it all. Being in our house is very freeing of the stress and anxiety I've had the last month or so. I'm sooooooo glad to finally be moved in! In the words of Alex and Ghost: "Let's do this." Wolf
  7. I've decided to do an unchallenged this month. It's summer, it's often warm to here , and I'd rather just go with the flow of summer, take it easy a bit, and not have any written goals. I'll still workout , I like working out, and this month is my final phase of GMB rings 1. I'll mostly eat smart, with a bit of non dairy ice cream and treats thrown in. I have set my computer alarm to go off daily at 9:15 am, which will remind me that I most likely want to get moving on my day. I'm not setting that as a goal though. I'm just going to set the alarm, and then let myself decide what I want to do. We shall see how that works out. I'm also doing a pull up PVP https://rebellion.nerdfitness.com/index.php?/topic/110229-get-to-da-choppa-pull-up-pvp-aug-13-sept-9/
  8. I was thinking on taking a month off from the forum to focus on graduation, but I think my habits would get too slacking. Instead I'm going to check in every week on Saturday (maybe Sunday), to report on my 3 major goals 1. Leg conditioning: I need to bump up my leg conditioning from 12 to 15 miles per week, running, sprinting, hiking, and swimming all count. My pti told me to make this a habit before ocs. 2. Pull-ups, I'm doing the Armstrong pull up program, so I am going to report my progress weekly 3. Martial arts, can't slack on my training sessions, I've gotta get 4 per week in l, 2 tkd classes, 1 solo with the group, and one solo. I'll try to encourage others on the forums while I'm taking this pseudo break but it's a busy time of the year so I'm not sure how active I can be. Ps, I know I use a lot of acrynoms, just ask and I'll explain them
  9. Ok, this is a draft that is subject to change because I am drinking the last of the egg nog .... well-laced with rum. I read over my previous challenges. Wow. We moved 5 times in 5 years. We lost my father-in-law, my brother, my mother, and our dog. My daughter and I both received our doctorates. My daughter got married. I had a string of jobs that were .... um .... not as advertised. The number of changes is mind boggling. I did make some gains. I lost 10 pounds. And I did get a bit stronger. Not as much as I had wanted, but any little bit is a win. And I never gave up. I may not have a lot going for me, but I have persistence. And I am beginning to nurture the flame within me that longs for further accomplishments, further adventures. I have more to do, more people to inspire, and lives to improve (including my own). As I read through the past few years' worth of challenges, the desire to do an OCR keep surfacing. I kept getting derailed by life changes and also by an endless cycle of getting sick. I seriously think that the illnesses were caused by the low-grade oral infection that already had my immune system on the ropes. Since the tooth was pulled, I've felt a lot better. And I mean ALOT. I have hope again. And I am ready to join the Rangers on the Hunt for the Hype. May the Force have mercy on the one who has stolen it!!!! Concretely ..... I will register for an OCR by the end of the challenge. Probably the Warrior Dash in LeSueur, MN in June, but I have to check with my daughter and husband. Daughter will be going to Japan for two weeks this summer for conferences (and we get to dog sit!). And I'd like hubby to be there so he can drive a muddy me home. To prepare: 1) Keep running. 6 days per week will either be a run or 10K steps by any other means. 2) Keep lifting. I have a basic plan for this month and will change it up again after the end of this challenge. Probably. I have some reading to do, and I know I will change workouts as I learn. 3) Get more protein. I can slip into eating a lot of carbs and sugar if I am not careful. So 5 high-quality protein sources per day. Eggs, protein shakes, beef, chicken, veggie full-protein combinations. Bacon does not count. Bacon is a condiment. 4) Get more freggies. 5 per day. I have loved my rainbow challenges in the past, and I'll try to do that again just to keep the selections interesting and cover a full range of helpful anti-oxidents. 5) Read up on OCR training ideas. I have a book and some blogs to follow. My intention is to restart (and finish) the OCR book I got 2 years ago, and get that done this month. But if folks have suggestions for blogs, podcasts, books, etc. I'll take 'em!! 6) Daily affirmations. In many ways, my mind is my greatest weakness, and I can talk myself out of nearly anything. I need to be brave. Tracking spreadsheet!!! Score??? In terms of stickiness. If I get 80% or better, then the change is on the way to becoming a habit.
  10. I recently followed someone else's lead and made a plan for 2016. These are the goals I want to accomplish during the year. They are intentionally not SMART goals. All of my challenges in 2016 will be aiming for the goals laid out here by setting smaller SMART goals along the way. This will serve as a dedicated place to keep track of my progress. So here are my goals for 2016 Or you can jump right into 2017 1. Get weight under 200, even better 180, or bf under 25% a. Stabilize meals. I've gotten into the habit again of weekly variances. They tend to be big variances that undo all the work I've done and I end up trying to outrun my fork. I need to incorporate smaller variances more often rather than have big variances. Other than birthday dinners and a few holiday dinners, I would rather be evenkeel with eating b. Follow macros but adjust as needed to fit fitness plan 2. Badassery. It's time to level up again. a. Conditioning. There are three events in 2016 that I will be specifically training for. 1. GoRuck in July 2. 5K in August 3. HammerRace in October. b. Strength. I need to make this a priority. It will help me lose the rest of the fat, reach BAMF level, and help prepare for my events. 1. Start some lifting with the barbell. I've put it off too long and let my anxiety increase. 2. Work on pushups. I can barely do a regular pushup. I want to move from incline pushups to real pushups and be able to do a least a set of 25. 3. Pullups. I would feel pretty badass if I could do a single pull up by the end of the year. 3. Be the Best Me a. Read more. Fiction, non-fiction, classics, anything. b. Keep a clean house, routinely. c. Be anti-fragile. Be Smart, don't get injured. Don't forget the stretchy bits. d. Balance - basically mentally anti-fragile. relax, be kind to myself and others, be positive, and be productive. This to this to this
  11. maegs

    maegs rangers up

    I'm carrying over similar goals from the last challenge. I don't have travel or anything planned that will disrupt my schedule in the way I did last challenge, so it makes it a lot simpler to plan out! So that means I have no excuses for not meeting my goals, right? Previous Challenge Stats STR - 31.75 | DEX - 51 | STA - 51.75 | CON - 83.5 | WIS - 55 | CHA - 50.5 Weight - 164lb Waist - 29 3/4" Belly - 33 3/4" Hips - 38 1/2" Thigh - 22 1/2" Body Fat - 26.6% Goals Goal 1: Sleep Sleep is the foundation of everything, and it’s time that I buckle down and just do it properly. I know it effects my abilities mentally and physically, because I’m always tired, so it’s time to see what I can do when I’m sleeping enough. I wake up at 5:30am during the week (sometimes 6:30am if I’m extra tired), so that’s going to drive my bedtimes. I’m not sure how much sleep I actually do need, so I’m going to start with an 11pm bedtime (6.5 hours sleep) and see how that goes. If I need to, I’ll move it earlier in stages until I hit a good spot. CON +3 Goal 2: Cardio Yep, for some reason I decided to play a sport that’s cardio-heavy… So I have to do cardio between now and spring training, otherwise I'll die. I’m thinking 2x 5k, and 3x intervals/HITT/sprints. STA +3 Goal 3: Food Track my food, hit my macros. 2-3 variances a week, depending how big the variance is. Log it, track it, and make sure it’s worth it - quality variances only! Meal prepping is going to be a big part of this one. CON +3 Goal 4: Mobility I have 3 key lower body and 2 key upper body mobility protocols that have really been working for me. Ideally I would do all 3 lower body at a time, and/or both upper body ones, but it takes a bit of time to get through everything, so instead my goal will be to do either my upper or lower body protocols every day. DEX +3 Goal 5: The List WIS +3 Do some baby knitting - socks, mitts, etc. Go through kitchen cabinets - especially the cupboard where all my plastic bags are and the cupboard where my beer/wine empties are Do the mending Clean off the top of my desk and my desk drawers Work on to-read magazine pile Unofficial Goals Grease the Groove - use the damn pull-up bar! On Sunday I was able to do A Pull-up, I want to do more! More NF! Regular updates here and more keeping up with other people's challenges Remember to fill out my Pixel A Day tracker Be on time to Toastmasters Journal once a week The Road So Far Week 1: Official Bedtime 11pm 0/7 5k 1/2 Intervals 2/3 Macros 7/14 Mobility 4/7 The List - no progress Unofficial Pullups 1/7 NF 2/7 Pixel A Day - caught up to Oct 26 On time to TM 1/1 Journal 1/1 Mini - done Week 2: Official Bedtime 11pm 0/7 5k 1/2 Intervals 1/3 Macros 5/14 Mobility 3/7 The List - cleaned off my desk - now to keep it that way! Unofficial Pullups 1/7 NF 6/7 Pixel A Day - caught up to Nov 5 On time to TM 1/1 Journal 1+/1 Mini - done Week 3: Official Bedtime 11pm 0/7 5k 1/1 Intervals 1/2 Macros 9/14 Mobility 1/7 The List - nope Unofficial Pullups 0/7 NF 3/7 Pixel A Day - caught up to Nov 12 On time to TM 1/1 Journal 1/1 Mini - done Week 4 Official Bedtime 11pm 0/7 5k 1/2 Intervals 0/3 Macros 8/14 Mobility 3/7 The List - lots of knitting! Unofficial Pullups 0/7 NF 3/7 Pixel A Day - caught up to Nov 15 (currently caught up fully) On time to TM - N/A Journal 1/1 Mini - done
  12. The Target: Muscle-Up Teh Skillz: Redevelop explosive high pullup Redevelop controlled dip Redevelop controlled tiger pushup & russian dip for transition Develop kip
  13. Slight change of focus this month. I'm going with just fitness and yoga goals, and keeping it super simple. Just the essentials. Diet isn't a primary focus - I'm eating okay, having veggies. I'll try to stick with that, but no specific goal or tracking. Having a reasonable sleep schedule is frustrating the heck out of me, and I'm going to just stop stressing about it and see what happens. I was considering adding pushups, but I'm still not 100% on the Sun Salutes. The last few, I'm dropping to my knees occasionally. So I think that is enough pushing for now. PUSH: Keep up with the 5+5 Sun Salutes every morning (at least 5x/week). The MORNING part is mandatory. Work on minimizing rest time, and using full effort on all reps. PULL: 100 pullups per week. Broken into whatever sets I want, but full pullups, no more top-halfs. (First week is 50, because I'm away half the week.) STRETCH: Do 10min stretching at least 5x/week, probably after the Sun Salutes. Whatever seems most relevant. Likely hip openers. BREATHE: 15 minutes, at least 5x/week, of basic pranayama & shavasana (breathing and relaxation) from lesson 2 of the Bihar yoga book. Scoring: A: Stuck to the schedule, 100%. 25pts per goal. B: Got the total volume, but not always on schedule. 20pts per goal. C: Got 80% overall volume. 10pts per goal. D: Did SOMETHING on each goal 5x/week. 5pts per goal.
  14. So, there is a reason I'm not a druid on NF. Strength, especially upper body strength, is the #1 physical limitation that was keeping me from doing fun things. I had found that I wasn't making much progress trying to focus on building strength through a strictly yoga-based practice, and upping the intensity was mostly just stressing my shoulder, because I am stubborn. I'm sure with the right teacher, right practice, etc. I could have made progress, but I wasn't finding it. So a while back, I tried just a straight up bodyweight strength routine ("You Are Your Own Gym" Mark Lauren) and had great results. Yay! I love results. I'm very much a "do what works" person. The past two months I'm really just getting back into working out in any kind of serious way, after some health problems, and I've seen some nice progress with a minimalist routine of high-rep pullups and pushups. I want to maintain that focus on strength. However, I was so assiduously avoiding doing yoga last challenge, and I figure I should take a month to work on the spiritual discipline aspect of yoga, as well as some specific physical practices. If I can actually see progress on something, that is extremely motivating to me, and for a while my yoga practice has been very unfocused. While I am dropping the pushups this challenge, I'm working on getting the "float" in the Ashtanga style sun salutes, jumping from forward fold to a brief pike handstand, then straight out to a controlled landing in the bottom push-up position (chaturanga), then later jump from down dog to the pike handstand, and land in the standing forward fold. It is a lot of core and shoulder strength, and I was finding the pushups were tiring me out too much to work on these properly. If I find my max set of pushups has decreased by the end of this challenge, I'll reevaluate for next time. I'm sticking with the "2000 Things" format from the previous challenges, because I like there being direct tangible consequences for slacking. Since my slacking and cramming was so egregious last month, I'm adding a maximum limit for each day/week - counting anything beyond that is considered "cramming". I'm also sticking with the "East/Sleep/Move/Do" format, because none of those are areas I can just ignore. All goals start in week 0, except pullups. Weekly targets are cumulative totals. EAT: 100 small servings of veggies. Same as the past two months. Diet isn't a main focus right now, but I don't want to revert to living on peanut butter sandwiches. This is around 3 small servings each day. Servings are about 1/2c, but not generally measured. Basically it is large enough that I can in good faith say "This is a serving of vegetables". Max that counts for full credit is 8 servings per day, or 30 per week. 10pt. SLEEP: 200h of sleep before 6am. Repeat last challenge. (I am not waking up at 6am, but I only get points for sleep prior to 6am.) I haven't been having trouble falling to sleep lately, but if I do, laying awake in bed still counts if I am not doing anything to keep myself awake, like ruminating over tomorrow's plans or whatever. Getting to bed by midnight on five nights a week will more than cover this goal. This is a reasonable goal. I just need to stay on top of it. Max that counts for full credit is 8h/day, 30h/week. 10pt MOVE: 400 Pullups (or pull up progressions). Still following Major Posey's Pullup Training Guide (a Pavel-inspired high-volume/moderate-intensity program). Target is 100/week. Week 0, is an off week. I'll do AMRAP tests for strict pullups, top-half pullups, and perhaps some other progressions (and pushups), but they aren't included in my total. Max for full credit is 60/day, 180/week, which are the upper limits listed in the training progression. 20pt DO: 300 minutes of violin practice. This is intended to be 2-3 sessions per week, 20-30m long. Max for full credit is 60m/day, 120m/week. 10pt. YOGA: 1000 things... I'm using a fairly expansive definition of yoga for this one. 150 Ashtanga-style Sun Salute A. The intention was to do a set of 5 each morning, 6 days a week. Max for full credit is 10/day. 20pt 100 Ashtanga-style Sun Salute B. Gradually work up to 5 per day, 6x/week. Wk 0: 1/day (max 1), weekly target 5. Wk 1-2: 3/day (max 5/day), weekly targets 20, 40. Wk 3-4: 5/day (max 10), weekly targets 70, 100. 5pt 150m Core Strength. 30m/week, 5-10m/day. Maybe Kino McGregor's "10 Min Core Strength" routine, but it can be anything that would help with the Ashtanga float/jump-through, not just traditional yoga. Hanging leg raises or L-sit progressions would be fine. Max 10m/day. 5pt 150m Shoulder Mobility. 5m/day, 6x/week. Down-dog type shoulder opening, or any shoulder girdle mobility/rehab - club swinging, lacross ball torture, etc. Max 10m/day. 5pt 150m Pranayama. 30m/week, 5-10m/day. Focused deep breathing of any kind, or breath-directed-movement like qi gung, done seated or standing. (8 brocades would be fine.) Max 10m/day. 5pt 150m Focused Relaxation. 30m/week, 5-10m/day. Laying down on the floor, or with legs up ("static back"). Focus on breath or relaxation, not napping or daydreaming or fidgeting. Max 10m/day. 5pt 150m Prayer Recitation. 5m/day, 6x/week. Using prayer beads. Max once in the morning, once in the evening for 5m each. 5pt Scoring: A - Hit final totals, without cramming, AND hit weekly target totals by Sunday night (one extra day wiggle room). Full credit. B - Hit final totals without cramming. Full credit. C - Hit final totals, but had to resort to cramming at the end. Half credit for 10-20pt goals. No credit for 5pt goals. D - Got more than 80% of total, by any means. 5pt for 20pt goals. No credit otherwise. PREVIOUS CHALLENGES: 1. Weasel Gets Things Done Nov-Dec 2015 - Eat more protein, veggies, and whole grains (B+). Sleep Routine (A). "Primal Fitness Blueprint" (A++). Laundry! (A++). Order of the Stick (Success!) 2. Return of the Weasel : Consistency! Jan 2016 - Handstands (A), Kettlebells - Pavel's "Simple & Sinister" (A-), Daily Routine (A), Ukulele! (C ) Assassins Mini - Portal Experiments 3. Weasel Takes this Show on the Road! Feb 2016 - Continue S&S kettlebells. (D. Injury.) Track sleep schedule (A). Make a diet plan (A). Write on blog. (F) Assassins Mini - Jedi v Sith part 1 4. Sith-Weasel's Road Trip Continues Mach 2016 - Daily fitness activity (D) Responsible Adult Meals (A++), Hydration (C ), Tasks & Check-in (D). (Travel!) Assassins Mini - Jedi v Sith part 2 5. Weasel Keeps it Simple & Something April 2015 - Kettlebelling (F) Healthy Meals (B-) Help partner (C) Task List (B-) Assassins Mini - Final Fantasy 6. Eat When Hungry, etc. May 2016 - Eat when hungry. (A) Sleep when tired. (C-) Move every morning. (C) Work when Work needs Doing. (A+) Assassins Mini - Heros & Villans (C+) 7. Back on the Road June 2016 - FOOD: 2 meat+veg meals (B+) EXERCISE: 10m daily activity (C) HEALTH: 10m other stuff (B) LIFE: Work BEFORE internet (B) Assassins: Firefly (B) 8. Weasel Levels Up July/Aug 2016 - FOOD: Watch the carbs (B+) FITNESS: daily workout (MovNat) (B) HEALTH: go to sleep (A) LIFE: weekly review (B) Assassins: Kingdom Hearts #1 (B) 9. Weasel Recalibrates Falls Off The Face of the Earth. Aug/Sept 2016 EAT: Eat veggies (D) SLEEP: Go to bed! (D) MOVE: Two activities (B) DO: Task list (C+) Assassins: (F) 10. Weasel Stays on Track. Sept/Oct 2016 EAT: veggies (B) SLEEP: bedtime (C) MOVE: Two activities (B) DO: Track & done by 8p (C) Assassins: Sonic (C) 11. Weasel does 2000 Things! Oct/Nov 2016 EAT: veggies (A) SLEEP: before dawn (A) MOVE: Pushups + etc (A) DO: Violin, Meditation, Woods (A) Assassins: Sonic (D) 12. Another 2000 Things! Dec 2017. EAT: Veggies (A) SLEEP: before 6am (F) MOVE: Pullups, Pushups, etc. (B) DO: Violin, Meditation (B) Assassins: Epic Showdown (B)
  15. Last challenge went so well, I'm doing it again. This time, with PULL-UPS! ALL THE PULL-UPS! GOAL: Accumulate a total of 2000 of these things done over the course of the challenge. Each goal has a suggested frequency to reach the goal, but I can do more or less on a given day/week, so long as I accumulate the total number. Numbers don't carry over between goals. (I can't do extra meditation to make up for not doing enough pull ups.) My main focus is the pullups, following Major Posey's Pullup Training Guide (a Pavel-inspired high-volume/moderate-intensity program). These are going to be a real stretch for me, especially since I am away from home for a week and likely won't have easy access to a pull up bar. THE 2000 THINGS: EAT: 100 1/2c servings of veggies. This went well last challenge, and I'm doing it again. Fortunately, if I fall behind, (like the last challenge) this challenge ends with big holiday meals with plenty of super tasty veggie dishes and piles of leftovers, rather than just my own unenthusiastic cooking microwaving of canned veg. SLEEP: 200h of sleep before 6am. Doctors can't find anything wrong with me, so I'm just going to keep trying to get as much sleep as my body will allow. But as we descend into the dark time of year, I want to be awake for all of the daylight we've got. Getting to bed by midnight on five nights a week will more than cover this goal. MOVE: 500 PULL-UPS (or pull up progressions). This will be a serious challenge, but I CAN DO THIS! If I don't manage to do any in Colorado, this works out to 3 mini-sessions a day, 5 days a week, with an average of ten reps per session. I'll likely set a 1-minute timer, and each minute, do either a single pull-up, or a set of three of an easier progression. (Program says to start with pullups, and switch once you start to slow down.) 150 sun salutes. Astanga style, to the best of my ability. This works out to a set of 5 each morning, 6 days a week. 500 pushups. Same as last challenge. This works out to two sets of five, twice a day, 5 days a week. 50 mobility activities. Likely foam rolling the quads, and the Egoscue shoulder stretches from a previous challenge. This works out to two a day, five days a week. DO: 250 minutes of violin practice. This works out to a little more than an hour each week, for the four weeks I am home, so 2 or 3 practice sessions each week. 250 minutes of meditation. I count 100 breaths, which is close enough to 10 minutes that I don't time it. This works out to five times a week. NERD FITNESS: Post an update at least once a week. Participating on NF helps keep me focused on my goals. Even if I don't have time to read or post a lot of other stuff here, I at least need to post weekly updates. More is better, provided I'm not procrastinating on other work, the way I am right now. Participate in Assassin's Mini. The minis keep me trying new things, and getting outside of my comfort zone. My goal is to do SOME participation each week. 50 epic quest points for the pull-up goal, ten for the sun salutes, plus five each for the rest. PREVIOUS CHALLENGES: 1. Weasel Gets Things Done Nov-Dec 2015 - Eat more protein, veggies, and whole grains (B+). Sleep Routine (A). "Primal Fitness Blueprint" (A++). Laundry! (A++). Order of the Stick (Success!) 2. Return of the Weasel : Consistency! Jan 2016 - Handstands (A), Kettlebells - Pavel's "Simple & Sinister" (A-), Daily Routine (A), Ukulele! (C ) Assassins Mini - Portal Experiments 3. Weasel Takes this Show on the Road! Feb 2016 - Continue S&S kettlebells. (D. Injury.) Track sleep schedule (A). Make a diet plan (A). Write on blog. (F) Assassins Mini - Jedi v Sith part 1 4. Sith-Weasel's Road Trip Continues Mach 2016 - Daily fitness activity (D) Responsible Adult Meals (A++), Hydration (C ), Tasks & Check-in (D). (Travel!) Assassins Mini - Jedi v Sith part 2 5. Weasel Keeps it Simple & Something April 2015 - Kettlebelling (F) Healthy Meals (B-) Help partner (C) Task List (B-) Assassins Mini - Final Fantasy 6. Eat When Hungry, etc. May 2016 - Eat when hungry. (A) Sleep when tired. (C-) Move every morning. (C) Work when Work needs Doing. (A+) Assassins Mini - Heros & Villans (C+) 7. Back on the Road June 2016 - FOOD: 2 meat+veg meals (B+) EXERCISE: 10m daily activity (C) HEALTH: 10m other stuff (B) LIFE: Work BEFORE internet (B) Assassins: Firefly (B) 8. Weasel Levels Up July/Aug 2016 - FOOD: Watch the carbs (B+) FITNESS: daily workout (B) HEALTH: go to sleep (A) LIFE: weekly review (B) Assassins: Kingdom Hearts #1 (B) 9. Weasel Recalibrates Falls Off The Face of the Earth. Aug/Sept 2016 EAT: Eat veggies (D) SLEEP: Go to bed! (D) MOVE: Two activities (B) DO: Task list (C+) Assassins: (F) 10. Weasel Stays on Track. Sept/Oct 2016 EAT: veggies (B) SLEEP: bedtime (C) MOVE: Two activities (B) DO: Track & done by 8p (C) Assassins: Sonic (C) 11. Weasel does 2000 Things! Oct/Nov 2016 EAT: veggies (A) SLEEP: before dawn (A) MOVE: Pushups + etc (A) DO: Violin, Meditation, Woods (A) Assassins: Sonic (D)
  16. Dragons4Lessa has returned!!! (late to the party, but here regardless!) I did not fall off the wagon, but I have been very busy kicking ass. When we last saw Dragons4Lessa she had not taken her nutrition very seriously. Since then, she is working with a nutrtion coach for the past 5 months, went full Paleo for about a month and greatly increased calories. She has lost 11 inches overall and 7lbs in the last 5 months. Since November 2015, she has lost 23 lbs and KEPT IT OFF. November 2015 September 2016 Fitness quests Learn how to string double-unders together. I can do one at a time currently. Continue to work on banded pullups. Currentl level is 2-5 at a time with the thickest band. Insert other media Hit at least 2 lifting PRs. COMPLETED 12/26/16 Front squat 105# heavy doubles (PR by 20lbs) Back squat 155# Singles (PR by 25lbs) Increase cardio to maintain daily calorie deficit for the cut. Do a handstand pushup COMPLETED 12/9/16 Loot to earn: A pullup bar for home and a set of resistance bands Diet quest Track my macros and plan at least one day in advance I am currently cutting (8 week cut until Jan 9th). No cheese until I'm off cut. It doesn't help me hit my fats and just makes me want to eat more of it. Follow the cut and trust the process. I'm striving for 10 lbs by the end of December. Loot to earn: New running shoes from a real running store with good ankle support Level up my life quest Get the star tattoo that I have earned in the last few months. Add more quests to my epic quest
  17. “I am the master of my fate. I am the captain of my soul.” Previous Challenge Stats STR - 27.75 | DEX - 45 | STA - 40.25 | CON - 67 | WIS - 38.5 | CHA - 44.5 Weight 178lb Waist 31 1/2" Belly 36" Hips 41" Thigh 23 1/2" Body Fat 27.33% Goals Sleep Bed by 10:30pm unless socializing - I'm going to try some different things to see if I can figure this out +2 CON +2 CHA Cardio 30 minutes of cardio at least 1x per week +1 STA Swim 1x per week +1 STA Mobility Daily mobility - foam rolling/lacrosse balling + stretching +1 DEX Yoga class or video 1x per week +1 DEX The List Write in journal weekly +1 WIS Work on 2 to-do list things per day, or 1 big thing +1 WIS Food Food prep on Sundays for Monday-Friday (breakfast, lunch, snacks, and dinner) +2 CON Keep (trying)/doing IIFYM +1 CON Pullups At least 10 (attempted) pull-ups daily +2 STR Mini Challenge Week 1: We're all Rangers now! COMPLETE Whether we like it or not, there is a long road ahead. It'll take the unity of all our party to see this action through. The road will be long, the journey tough, the effort herculean, and the rewards intangible. Gather your courage this week by sharing a tale of your abilities. Share a story of a triumph or tragedy you experience this week to bolster your comrades' faith in you. If nothing comes to mind, hit the gym and tell us all about an incredible workout you completed or PR you set. Week 2: The Long Road Ahead COMPLETE Leaving behind nothing but a demolished and ransacked guildhall, a few circles of stones which had once been cookfires, and a discarded piece of refuse or two, the raiding band departed from the Ranger's Clearing, a dell in the woods which had hosted generations untold of Ranger Gatherings. Now dark mountains beckon. Smoke rising in the distance. The trains of refugees fleeing devastated villages and townships have trickled and stopped. Only decaying bodies remain where once proud settlements stood. We're nearing our destination... steel your heart, and ready your muscles for whatever may present itself in our path. It's bodyweight week. Keep a running total of your bodyweight exercises throughout the week and record your total in the tracking spreadsheet. We're just aiming to get a good pump on so our limps are limber for the battles to come! Week 3: Week III: Preparing For The Wars To Come COMPLETE Smoke crested the hill. A scout reported back having seen a medium sized battalion of dark armored creatures and their demonic summons a short march away. Harrgath convened his war council in short order. The unanimous decision was made that the combined guild would raid this force for much-needed supplies and armaments. Harrgath paced through his assembled force. Archers readied their bows, swordsmen and women ran whetstones down the lengths of their blades, pikemen and spearwomen ensured the shafts of their polearms were secure. Meanwhile the senior Ranger ran a gloved finger along the wide blade of his twin axes. This would be a feast for crows, a sword song, a dance with axes and shields and spears. He would be a Lord of War, commanding a great host of warriors eager to avenge fallen comrades. He spared a glance across the camp and smiled a grim grin at the clash of steel to come on the morrow. Preparation for battle is all about mobility and being warm enough to execute any series of movements in the dance of battle. Select a series of mobility exercises to help warm yourself up. Next week will be the class with our first foes, so prepare yourselves and steel your nerves! Week 4: And All The Wars To Follow The sword song was sung. Arrows hammered shield, hide, pierced chainmail and flesh alike. Axes hacked limbs from body. Daggers found the delicate places on a man's body even in the chaos of battle. Screams and cries were as the wind, howling and shattering the silence. Many fell that day, and many more would in the days to come as their succumbed to their wounds found on that fateful field. It was a rout still, though many friends were laid to rest at twilight, draped in their cloaks to hide their lifeless eyes from grief-stricken friends. No quarter was asked and none given. Only one body emerged from the morass of slain foes alive. When questioned by the senior Ranger Harrgath, when it was demanded he reveal his patron, his master, one name escaped from tortured lips. "...Loki." It's the final week of your challenge, ladies and gentlemen, and we have much more story to tell. A battle hard-won deserves celebration, but not before we finish this week out. Your goal this week is for 100% completion of your challenge goals. It doesn't matter what else has happened all challenge long, Week 4 is going to crash and burn before our combined efforts. Share your accomplishments here, tell us what efforts you made to wrap up Week 4 successfully, and then give us a glance into what your celebratory efforts might be. To Do List Get a haircut Work on Imagining Other Earths on Coursera Shrink sweater sleeves Sew jeans Sew leggings Look for NZ/Aus shot glasses Clean off desk/printer table (aka The Corner of Doom) & find AAO certificate Consolidate boat lists YL website - image gallery; design Make list of accounts/passwords - started Files in 'school'? Finish white skirt Clean green purse Drawing Officially change address (yes, I moved out of my parents' place 3 years ago, what?) Get watch button fixed; get other watch a new battery Tidy Closet Wardrobe (bottom) Bathroom cabinets Dresser top Bookshelves Grey drawers Clean Kitchen cupboards - buy jars Dust - bedroom done Vacuum - bedroom done The Road So Far Week 1: Sleep 1/7 Cardio 1/1 Swim 0/1 Mobility 3/7 Yoga 0/1 Journal 1/1 The List /7 Food Prep 1/1 Tracking 7/7 Pull-ups 7/7 Week 2: Sleep 0/7 Cardio 1/1 Swim 0/1 Mobility 4/7 Yoga 1/1 Journal 1/1 The List 7/7 Food Prep 1/1 Tracking 7/7 Pull-ups 7/7 Week 3: Sleep 5/7 Cardio 2/1 Swim /1 Mobility 7/7 Yoga 1/1 Journal 1/1 The List 7/7 Food Prep 1/1 Tracking 7/7 Pull-ups 7/7 Week 4: Sleep 1/7 Cardio 1/1 Swim /1 Mobility 5/7 Yoga 0/1 Journal 1/1 The List 7/7 Food Prep 1/1 Tracking 7/7 Pull-ups 7/7
  18. I mentioned on another thread a theory that is very attractive, which is that as we pass through fall and approach winter we should expect to do less and sleep more and want to be at home more because it's the season for HIBERNATION. ok, LET'S ALL BE BEARS. my interests are shifting pretty rapidly because, you know, ASSASSIN PROBLEMS. also experience has proven that I'm not very good at hibernating or not doing everything I want to do. so this challenge here we go now! * go to the gym. it's cold and dark and I am not interested in running outside right now. shoot for at least 2x a week at the gym. My husband is in! so this should be easier to force myself out of my nice warm den (seriously we keep the house so cold at night in the winter [because we are cheap!] that it's hard to get out of bed) and head out into the cold to go to the gym. while at the gym, I will probably do all the weight machines and also some treadmill stuff. we have a 7K to run in December, and I don't want to be caught flatfooted for it... if you will. LARGER GOAL: the guy who runs my dojo has a weight room and does personal training. He's one of those really kind, goes out of his way to be helpful kind of guys who ends up making a lot of assumptions about what people are going to do and then trying to anticipate their needs. I would like to explore lifting heavy weights with him, but I want to get to a point of some rudimentary capabilities first, because he is so good at revising his expectations I don't want him to revise mine too low when I first start, because that will cause him to anticipate something about me that I am not prepared for. If that makes sense. NOTE it would be a lot easier to pursue this with a stranger, but I am in the dojo 3x a week, and it seems to make the most sense that I do this stuff here. So, next challenge I want to start the dojo weight lifting. * learn the pull-ups. I'll be 40 in April. It would be cool if I were closer to doing pull-ups than I am now. um. so I can scale a tree and steal a beehive for the honey. or something bear related. this looks like: hanging from a bar and pulling in my shoulders every day I'm home. pull-up assist machine / bands a few times a week, or, pull-up negatives. but the key is REGULAR. * track my food more carefully. Hibernating bears don't need to eat, but apparently I am a human. I've been slacking on the lose-it logging, and I need to get back into a habit of doing it more frequently. I still am trying to dial in a little on my weight/fitness/bodyshape. * check in on my goals! hard learned obvious lesson of the summer/fall: if you don't check your goals, you won't actually do anything to achieve them. DO THE THING WITH THE GOALS. no bear context here. do bears have goals? I mean, beside hibernation? regular stuff will occur, that being: running outside when I can, doing tkd 2-3x a week, dojo saturdays etc. Ideally I'm active 5-6 days a week. ONWARDS AND UPWARDS. (RAWWWRRRRR)
  19. Hello everyone! Last month's challenges were loads of fun. I really enjoyed following along with several people and hope to follow a few more this time. I'm doing things a bit differently this month. First, I'm not starting any new Nerd Fitness Academy quests. I'm going to do the ones that I've been working on, but that's it. Second, I'm only going to add two new challenges which will be on going throughout the next 5 weeks and beyond. These are Co-Op, so you are very welcome to join in. Part One: Diet. I've been following a personalised version of the Nerd Fitness Academy Paleo Diet. No white wheat flour (whole grain and white flour from potatoes, beans, and rice is allowed) and no foods with added sugar. In addition to this, I've been trying to drink nothing but water throughout the day. Tea/coffee is allowed, but only before 10am and diet soda is allowed but only after 8pm. No caffeine or food after 9pm, no alcohol during the week, and no snacking between meals with the exception of a desert after supper. The only exceptions to this are on games nights and if my blood sugar level drops too low. To help keep snacking to a minimum, I've started to use nicotine free shisha sticks which help keep my hands busy and are better than gum. This month I will be working on cutting back on dairy and beans, which means no dairy except in my protein smoothies (one per day) and in my tea/coffee. Diet, part 2. Each week, I will try two new recipes from the Nerd Fitness Academy recipe web page. I will post a link to the recipes as well as give a quick run down of how to do it for those who can't access Academy pages. Part Two: (Gainz Co-Op Challenges) Pull Ups. During the last challenge, I noticed a lot of people who said that they either are working on gaining strength to be able to complete one pull up or that they wish they could do one pull up. I'm one of those people. So, this month and next, I'm doing the 20 pull up challenge, starting with week -2. This challenge, if you start on week -2, will last 8 weeks. With a bit of luck, by the end of the 8 weeks, we will be able to do at least one unassisted pull up with proper form. Push Ups. I figured if we're going to gain upper body strength in order to do pull ups, a push up challenge would help. Meet the Hundred Push Up Challenge. This challenge lasts 6 weeks, but we're going to push it out to 8 (see what I did there?). Week -2 will be column one of Week 1, Week -1 will be column two of Week 1, and Week 1 will be the first column of Week 2. These will be proper, plank style push ups, not incline or knee push ups. Both challenges will be done on Monday, Wednesday, and Friday of each week.
  20. Camp Nerd Fitness is only one month away! "We're not out here flipping tires to be better tire-flippers. We're doing it to be better period. Better, stronger, more determined humans. Capable of anything. To honor our bodies and sharpen our minds. To be more human." “You have to prepare for everything; this is the true way to build this, to build Batman.” Starting weight baseline: ~200 lbs. Reweighing pending. CrossFit Skill Metrics: CrossFit Metrics #BeMoreHuman Nutrition accountability measured through Health Points and experience meter. Eat To Perform (Workout Day: 2937 cals: 190P / 100F / 319C, Rest Day: 2560 cals: 190P / 100F / 225C). Nutritional Alchemy quests. #AttackMyWeaknesses Kipping Pull-up practice once per week. Double-under Practice once per week. Retest two or more CrossFit Metrics over the course of the challenge. #TooManyHashtags One major contribution toward the Modern Viking protocol by challenge end. Weekly To-Do list. Welcome to the Be More Human experience
  21. Stumbled across this story and found it interesting enough to pass along - particularly for those of you contemplating learning pull-ups. The program is called "Zero to Twenty-plus" and is designed for everyone, from absolute novice to more advanced users. The blurb from the article: (http://www.marines.mil/News/NewsDisplay/tabid/3258/Article/673308/zero-to-twenty-plus-marine-develops-program-to-improve-pull-ups.aspx) I've included a series of links found in the article, as well as a website that seems to be re-posting the same information. http://www.marines.mil/Portals/59/Docs/SecretToPullupsHowToGoFrom0To20.pdf http://www.marines.mil/Portals/59/Docs/PullupTrainingProgramNovice.pdf http://www.marines.mil/Portals/59/Docs/PullupTrainingGuide.pdf http://www.noexceptions2016.com/documents/ Disclaimers: I am not now, nor have I ever been a Marine. I am not currently following the program, but I am incorporating some aspects into my training routine; I will likely be including more as time progresses, as the absolute novice program seems pretty straight-forward.
  22. I'm taking week 0 to reconsider all of my health goals, so this will be a work-in-progress post to mark what I've come up with so far before posting my goals for this challenge. First, a recap: September - October 2015: Rest and recovery from injury. November - December 2015: Start BBWW and walk-at-home again. January: Improve cardio/BBW to pre-injury levels. February: Posture, attitude, and start Parkour. March: Pushups, pullups, re-injury. April: Recovery, pushups, pullups, begin walking outside. Considering two injuries in the past 8 months, I'm making good progress. I've had a lot of fast beginner gains, and now it's time to knuckle down and just keep at it. I did let pushups slip last month by overdoing planks and handstands for the mini-challeng. Since I did improve in those two areas while not losing progress in pushups, I'm not going to view that as a loss. Moving forward, then, I want to focus (long-term) on: Pushups and pullups. These translate directly into improvement in parkour, which relies heavily and upper body strength. Walking outside. Specifically walking. I don't want to feel pressured into running - just get outside and move my body on a regular basis. Personal fun goals: Handstands. I don't know why these make me happy, but they do. If something works, go with it! Parkour. Again, it makes me happy. I need to keep it at my speed though, and not try to push too fast and re-injure myself (again). Things I don't want to focus on: Food. I've got good habits and typically come in slightly under, with some days way under goal. Check in now and then, but I'm not going to stress on this. Measurements. I've been doing measurements 1ce a month, this year, and it seems to be going well. Slow and steady improvement without obsession. "Should"s. Blame this on a lingering tendency toward perfectionism and competition. "You should run, not walk." "You should go to class every week." "You should eat less/more/paleo/vegan/etc." "You should be progressing faster." No. I should be listening to my own body and going at a healthy and sustainable rate, rather than listening to my criticism and pushing to injury or anger. I'll add checking my assumptions to my monthly measurements. To be continued.
  23. I might still be working on this a bit, but here is my new challenge! I tried to make all the quests support each other - running counts as outside time, outside time counts on my to do list, etc. Also, my to do list is flexible enough that I can adapt for anything that may come up - as long as I plan it the night before it counts. Quest 1: Get Moving! I will continue working towards a pull-up three days a week. And I will be adding in couch to 5k. Tentatively, I will be running on T, TH, Sa and doing bodyweight progressions on M, W, F, with an extra rest day on Sunday. Quest 2: Be Productive! I will create a daily to do list (trying out some apps along the way). I will earn 3 points for making the list and 5 points for using it as a schedule for the day. Each task I cross off my list earns me points - 1 point per 5 minutes spent on it. *80 points = 100% Quest 3: Get Outside! Everyday I will spend at least 2 hours outside. My focus during this outside time will be gardening, but running and other activities also count. To account for springtime weather, time over 2 hours on another day can help make up missed time on rainy or windy days. Only time missed due to weather (or unavoidable commitments) can be made up. Quest 4: Simplify! Decluttering, reorganizing, and generally heading towards simplicity and less stuff. Task points will be a flat amount, as opposed to time spent, since this will encourage speed rather than overthinking and dwelling. 5 points per task. *Daily goal is 5 points. Make-ups allowed by doing extra on other days. Quest 4: Craft! Do at least one task daily to prepare for upcoming craft fair. *pass/fail - progress made or not made To pass each quest I need at least 85% success. 1 day per week is a rest day and doesn’t count against my score - it doesn’t have to be the same day for all quests. Rewards: TBD
  24. Alright! New term, new challenge, new home! Well, I've still seven weeks before we even get the place, but it's a pretty big deal. I'm going to keep this challenge pretty short this time though. Exercise: Grease the Groove: Pull ups and dips have been added to my routine, but they are not proceeding as quickly as I would like. And, on my pull ups, I'm not quite getting to the bar. I feel like I'm getting the full range of motion in my elbow (i.e. I can't flex my arm any more). Maybe I need to widen my grip a bit to allow my back to move more. (Maybe I need to film it?) Plan? Grease the groove. Pull ups and dips before and after every sword class (which means I need to go twice a week), as well as at the gym (now that I have time for three days a week there too). Rest Days: 2 (separated) sets of Weeks 1, 2: 3 Week 3: 4 Week 4: 5 Gym days: 2 sets of 5 (or exhaustion) 1 set to exhaustion If I start the challenge this Saturday, that gives me five days a week, for four weeks, so twenty days. Standard school grading on this then. I need to be getting my chest to the bar each time by the end of the challenge! Diet: Frutta ed Vedura: I did alright last time. But this time, more! I need to get a couple servings of fruit and at least one of vegetables every day. Also strict school grading here! Maybe I should make some carbonated fruit like in this gif. Life: Rasettare: We're moving and I need to get rid of stuff. So, this is a checklist of things to pitch (or give away): Clothes: I've a fair amount I don't wear anymore. Maybe I can get some dough for them too. Comics: Get rid of those extra books that I have lying around. Find some I don't care about and sell them/get store credit. Something! Papers: Clean up desk, get rid of papers that are lying around. Notebooks and Sketchbooks: Pitch old school notebooks. Find something to do with that multitude of sketchbooks I have. Games, CD's and DVD's: get rid of cases of the ones to keep, and get rid of ones that I don't want. Get storage materials for the GameBoy and DS cartridges (recommendations welcome) Toys: Try to see if I can part with any of the toys we have. (Probably, but also probably not much) Additionally: add to Delicious Library all the media that I am keeping. Bonus points: Creatività: I was really wanting to create after C2E2! So, I need to draw or write or practice ʻukulele more. Ideas to kick this off would be appreciated,
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