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

Grayspeed's February Challenge. Over the last few weeks I've had a few revelations that have changed the way I approach fitness. Much of this comes from acknowledging my previous failings; the biggest of which was setting myself arbitrary goals without any clear progression or plan, and hoping I'd figure out how to get there on the way. Which has probably resulted in more wasted time and setbacks than I care to think about. The most important mindset shifts are thusly: 1) I should set clear goals that act as milestones on the path to unlocking skills that are meaningful to me. 2) I need to set up a process designed with progression in mind. So, first things first. What are my immediate goals? 1) Be able to do an unassisted ring dip. 2) Be able to do a set of 5 reps of good form chinups. That means a hollow body position - no kipping, no half reps, no using knees for momentum. 3) Run one mile in less than 10 minutes. 4) Learn to cartwheel. This will be a precursor movement before getting into rolls, handstands, and other fun stuff. I've decided to focus on four key areas to help build my body and mind: Strength, Mobility, Speed, and Recovery. I've also decided to cancel my gym membership and do my strength training at the local park. I realised that having a gym membership was kind of a waste of money considering 80% of my workouts are bodyweight only and I was becoming increasingly frustrated by only being able to go during quiet times, meaning I'd often skip a workout just because the gym will be busy. So by the end of this month I'll be a playground warrior! Enough backstory. Let's get questing! Quest 1: Strength. Build strength by doing a NF Rings workout at least 3 times a week. Quest 2: Mobility. Build up mobility and bodily awareness by doing a 5 minute flow every day. Link to explanation of 5 minute flow. Quest 3: Speed. Improve my speed capabilities by doing speed/agility based cardio & conditioning workouts 3 times a week. Quest 4: Recovery. Increase recovery time and be more alert by making sure to be in bed by 10:30pm 5 nights a week. Some rules for this one - I must actually be in bed and have finished nightly tasks (brushing teeth, letting dog out, getting glass of water..). No laptop. No phone. Reading and listening to music is allowed, as is chatting with my girlfriend. The other thing that grown-ups use their bed for is also allowed, let's be mature here . Now. Let's get down to business.