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  1. I missed the last challenge but still got it in some great workouts for the last six weeks. I am trying to find a good way to keep track of my workouts but I haven't found and easy way to do it which and many times, because of the multiple workouts per day, I cannot remember what I did by the end of the day. Anyway, this time around, I am going to keep focusing on the chaos workouts and continue to do at least two workouts per day with the focus on the following: 1: Get 10 strict pull ups by the end of the challenge. Since my squats and lunges have improved with my current workout, I am going to apply the same method to pull ups. If I remember correctly, I was able to do 28 pull ups when I was 17 during a fitness test which was 38 years ago. The end goal is to get to 30 consecutive pull ups overall but if I can get to 10 over the next five weeks, I know I can keep increasing that number going forward. 2: Mobility training three times per week. I am seeing a lot of improvement since I started doing The Simplistic Mobility Method and the only thing that is holding me back is consistent training. I get one or two of these workouts in per week but I need to up the game. I also found some interesting Qi Gong training on Youtube that I started doing which is similar to moving meditation. 3. Three Karate classes per week. I have two formal Zoom classes each week but I need an additional class, on my own, to work on what I am learning in the two other classes. I do a good amount of kihon and kata throughout the week but an additional, structured class will go a long way. Extra credit: Mediate at least three times per week. This is one area that I have been lacking in over the last year or so. I was doing so well with headspace everyday for over three years but I started to feel that it wasn't helping. I have a couple of apps and some Youtube videos that interest me and doing them three times a week should go a long way.
  2. The last challenge was an eye opener for me. Training more than once a day with short workouts and one longer workout at night was one of the most productive challenges I have done since I started doing them on here. It was a great learning experience and this challenge will be a continuation of the what I did but with more structure relating to timing and number of workouts per day. I still need to tune what I am going to do each workout but that's the chaos part. If I feel like bands, I do bands,. If want to do the sandbag or kettlebells, then I do. If I want to do the dumbbells or barbells, you guessed it. I have so many things to choose from, I won't know that to do but that's the best part. Captain Chaos approved! "Dunn dun DU-UH-UHNNNN!!" 1. Chaos training 5 days a week. At least three workouts a day but more if possible five days a week. I need to get the last workout in earlier in the evening because the late workouts before bed are keeping me too amped up to sleep. The early workouts are normally around the 10 to 15 minute mark but I am looking for at least 60 minutes a day going forward. 2. Karate training 3 days a week. I am training on two Zoom classes a week now but I want get in an extra class on my own each week. The Zoom classes are getting more intense and I feel like I am starting to feel like a beginner again, which means more training. 3. Recovery with meditation and flow training. Training as much as I did during the last challenge pushed me harder than before and a few of those days, I had some issues recovery from the workouts the day before. It wasn't the physical recovery, instead it was the mental recovery. I have a new meditation app that I want to explore and I have been studying the Flow training course that I bought some time ago and never really looked at until recently. Extra credit: Publish at least two videos for my training websites. This is something that I have wanted to do for years and even though they will be very short videos, I need to start somewhere and break away from the analysis paralysis. I guess I am really dating myself by positing a picture of Captain Chaos but Cannonball Run is one of my favorite movies.
  3. After missing two challenges because of work and well, more work, I am back. Oddly, during those two missed challenges, I had some of the most consistent training. It isn't anything earth shattering but the workouts were good and the 15 minute morning workout has because a habit that helps me through the workday. It's time to stop typing and start training because it's good to be back. 1. Close all three rings on my Apple watch seven times a week for the entire challenge. This Apple watch is a devious little device. It makes me workout and get up and move like a little drill instructor on my wrist. Closing all three rings each day is a serious boost to my training motivation and this time around, closing those rings seven days a week is a want to do but a requirement. 2. At least one extra Karate class a week. I haven't been to the dojo for in-person training in over a year but I have at least one Zoom class each week. On top of that class, a second class each week is the goal here. Another Zoom or my own training class in my home dojo will suffice but either way, a full hour of extra, structured training is the goal. 3. Publish at least one blog post per week. I have been battling this goal for what seems to be years now but this time around I know I can do it. Extra credit: Any type of mobility or strength training is a plus.
  4. The last challenge went well overall and I believe that it's because I really didn't have a specific plan for training. My decision of not taking an in person Karate class made me feel a little lost but I finally started to get back on track after a few weeks passed. I can still get in good training even if I am not in class and I can still learn some new things as long a my mind is open. With that said, this challenge is all about just doing something and going with my gut instead of my mind. I often heard that the gut is the other brain and it seems to be pretty smart and many times smarter than the one in my head. 1 - 30 minute workout for 30 days The Apple watch has had a big impact on my training and the information it contains has kept me moving even when I don't feel like moving. I found that getting it makes me feel guilty if I don't workout and I think getting at least 30 minutes of workout time is a good place to be. I have done it in the past and even had a pr of 75 days in a row but over the last few months those numbers have dropping and it's time to get them back up. 2 - Find time for sleep I have had sleep issues for years and I notice that if I have even 20 minutes more sleep in a day, I feel much better overall. The goal is to get 6 hours and 45 minutes of sleep each week night and one weekend day. 3 - Read 10 minutes a day This part of the past challenges has been going well and I want to continue it going forward. Extra credit: Publish that one elusive blog post. I almost had it in the last challenge and I think I can do it this time around.
  5. I could come up with some good excuses for not ending the last challenge as planned but I cannot get that time back so it's time focus on the present and not the past. Kata - 100 Shotokan katas per week and 30 Iaido katas per week With only three months left until the tournament, the kata focus needs to be serious and at the top of the list. Core work - 5 times per week My Karate has improved with the core work I have been doing over the last two weeks and I need to keep it up. I consider core more than only abs so glutes, torso and legs are part of what I call core. Other - as much or as little as I can do after the top two goals DDP, weights, band work or flexibility training will fit in here if I have the energy. Blog posts - One a week I have been very far behind on my blog posts and setting the bar low on this might help raise it higher. Shotokan Kata - 0 / 400 Iaido Kata - 0 / 120 Core work - 0 / 20 Other - 0 / open Blog posts - 0 / 4
  6. The last challenge was my best so far and this time around, I want to push it further. I learned that I could push my body harder than I thought and make improvements that I haven't seen before. After doing so well last time and trying do more this time the Captain is asking me, are you nuts but it might be a rhetorical question? Focus on Karate even more: 130 katas 120 katas last time means 130 this time around. Stretch my limits more with DDP: 19 mobility / flexibility workouts Having found that the DDP workouts are really good for me, I want to try to get one more workout in this time around. Getting 18 last time came down to the wire but you don't get better if you don't at least aim higher. Get back to kicking with an extra 10 percent: 220 side thrust kicks Kicks are getting better each challenge so why not add another 10 percent to last time. Extra credit: Publish six blog posts Five blog posts were published the last time even though I was only aiming for four but either way, six posts should be doable.
  7. The last four week challenge was a learning experience and this time around, I want to focus on what I learned and see where it takes me. I think Mr. Spock would approve. I had a gif of Mr. Spock saying logical but it was too large to upload here and I couldn't link to it so you will need to use your imagination to see it until I upload it to one of my websites. So, I am changing the theme this month since I just found the gif below and I like the Librarians show and I think Flynn Carson would agree with my challenge goals. They key thing that I am trying to do now is get my body to adapt to the training. I need to do things for a long time to get my body to adjust. When I was young, I could train like a lunatic and recover before the next day but now it takes a lot longer, especially my hamstrings, for my body to recover. My thoughts are, working the same muscles, sometimes daily, will help them adapt and get used to the workouts. 1. Kicking complexes - 3 times a week I don't know if they are really called complexes or circuits but complexes sounded better. Finding the combination of kicks and hips/core/glute movements had a positive impact on my kicks and stances so doing them at least three times a week is the goal. 2. Humane Burpee or other circuit training - 2 times per week I have to give credit to Dan John for this one. This kettlebell/bodyweight/loaded carries circuit really interests me. It seems to be the right amount of movements to get the entire body working and it really pushes my endurance. I might create some other circuits for variety but these will be the main focus for this part of the challenge. Only two times per week since I already have the kicking complexes three times a week. 3. More kata training - 35 Shotokan katas per week My kata training is going well and since I am still not taking classes, I need to get in my training time at home. This time around, I want to do 35 Shotokan katas each week. This is doable this time around but I want to spread them out over the week instead of doing 25 or more on the weekend. In the back of my mind, I think I am considering coming out of retirement and competing next year a the state championships. This is more of a long term goal but starting now will give my about nine months to prepare. Extra credit - Write 500 words per week The writing went okay last time around but I know that I didn't get 500 words per week. I am not sure why I didn't do it, since it's only 2000 words over the challenge but this time, I want to hit that goal.
  8. The last two challenges have been a great learning experience for me. Finishing challenges with success sure beats failing. Even though my goals aren't what many would consider world class, being able to complete the goals I set out to do has given me the drive to continue improving. It also proves that my body and mind isn't cut out to train balls to the wall each and every day. I am not looking for maximum results with minimal effort. Instead of training harder and harder, I am learning to train smarter and focus on the movement that give me the most bang for buck. 50 katas a week This has worked well for me in the past and I am seeing more improvement over the last two challenges than I have in years of training. Focusing on what everyone else is doing hasn't given me the greatest results over the years but the 50 katas had and I will continue to shoot for the magic 50 each week. I do want to focus a but more on my Shotokan katas overall but I am still going to include my Iaido katas too. 50 side kicks a week with each leg Now that I have more movement in my hips and better pelvic alignment, it's time to put rubber to road and kick it up a notch. This will consist of side thrust kicks and roundhouse kicks. I am training more technique and proper body alignment and will work on power and speed when the time is right. Tai Cheng three times a week / Body weight workout two time a week. I would have never thought that this would have some much impact, not only on my Karate and Iaido training, but also on my posture and my ability to work my muscles correctly. My Sensei always told me that if you improve your posture, your Karate and Iaido will improve. Needless to say, he was right and I should have listened to him years ago but better late then never, right. All of the other things that I tried in the past did help me improve but they only focused on the hips and all time, I should have been focusing on the the body moving as a unit instead of just the hips. Another thing that I should have listened better from my Sensei were some simple words he would tell me all the time in class. He would say "with the body" meaning and strike or technique needs to be done with the entire body not just a couple parts. I have taught this to other over the years but, until now, I didn't apply my own advice to myself. The body weight workout is focused on the hips and lower body along with upper body movements to tie it all together. Life goal - Spend an hour each week working on my first product offering for my business I have a job that I like and a good boss but I cannot see myself working for someone else for the rest of my life. The sum of this goal is a five year plan but I need to start now so that when five years is up, I am working for myself as a consultant. I have done this very thing, for one my consulting clients, for many years now and it's time to expand and start helping others with a service that they need at an affordable and easy to execute process. Extra credit - Meditate for five minutes a week This is one area that has been toughest for me. Even two minutes a week has been a challenge in itself but if I can get in five minutes of simple meditation each week, I will be happy. My mind is always racing and I know that I need to settle it down or it's going to come oozing out my ears. I know five minutes is week is a little weak but it's a goal none the less.
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