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The game continues: The town of Metroville, grateful for having once again been saved from destruction in the hands of evil villains, wanted a special way to honor Elastigirl . The town’s mayor created a game with Elastigirl as the heroine. Game play allows the player to take on the role of Elastigirl, and therefore tap into her superpower of Tenacity. In order to win the game, the player will have to accomplish many feats. This will require tenaciousness and determination. The evil foes- Shiny Object Distraction, It’s Too Hard and You’ll Never Make it- will be constantly throwing their weapons. But, if the player sticks with the game long enough, they will be able to eventually win the trophy and Unleash the Power of Tenacity. I have been working on the main quest of this goal for 3 challenges. I decided that I needed to tap into my tenacity in order to keep me motivated to stick with it another challenge. I have broken the big goal down into many smaller goals. I may (most likely) not reach the Final level by this challenge, but I will get closer. Game Objective : Swing 44# lb KB 100 in 5 min: 5 reps, each side,35# TGU in 10 minutes Level 1 : 35# 100 one handed swing 6 min- badge-COMPLETE Level 2: 35# 100 one handed swings in 5 min-badge and unlock prize-Yoga socks-COMPLETE Level 3: 30# 5 reps TGU in 10 minutes-badge and prize unlocked-lacross ball-COMPLETE Level 4: Beserker Round- 30# 5 reps TGU in 10 minutes, 1 minutes rest and 35# 100one handed swing 5 minutes- Beast trophy and unlocked prize- starry night socks Level 5: 3 full 35# TGU-badge Level 6: 5 full 35# TGU- badge and unlock prize-yoga stretching band Level 7: 5 full 35# TGU reps in 10 minutes badge and unlock prize-juggling balls Level 8: 44# 100 one hand swings 10 minutes-badge and prize mug Level 9: 44# 100 one hand swings 8 minutes-badge Level 10: 44# 100 hand swings 5 min-badge and prize-TBD Final Level-35# 5 reps TGU in 10 minutes, 1 minute rest and 44# 100 one handed swing in 5 minutes-mug Game Win badge *Due to nature of game play, some higher levels of one kind (swings or TGU) may be reached before another. This is allowed by the rules. In order to win the final Level all prior levels must be complete. A unique feature of this game is its frequent reminders to the player of the importance of tenacity. During game play, motivational quotes will often flash on the screen. The player can then hurl them at the villains who are trying to throw the player off the path. My Goals Goal : Fuel: Track food 5 days a week- one of those day must be a weekend- hit calorie, protein, and potassium Track water and drink at least 6 glasses a day( 5 days a week doesn't need to be a weekend day) Goal: Deep Breathing Practice box breathing 6 times a week 3 minutes a day http://www.livestrong.com/article/74944-box-breathing-technique/ Life: Continue morning routine: Been doing this for several challenges now. Last challenge it really finally started to be habit. I want to continue this so I have the accountabilty. Morning: Read Bible, Dishwasher empty, walk, breakfast with timed computer play Chair cushions; Failed on this seemingly easy one last challenge. No procrastination this time. They must be purchased by week 3 Side goal :Cartwheel practice once a week. If I'm enjoying it, I'll do it more. If not, no loss. Idea stolen borrowed from Obax's crow challenge. Special notes and addendum: I am going to be gone the very first week of the challenge. I'll start my challenge next week, and the first official week some stuff may happen (or it may not) No kettlebell will be happening, but I will hopefully get some bodyweight work in.

The town of Metroville, grateful for having once again been saved from destruction in the hands of evil villains, wanted a special way to honor Elastigirl . The town’s mayor created a game with Elastigirl as the heroine. Game play allows the player to take on the role of Elastigirl therefore . In order to win the game, the player will have to accomplish many feats. This will require tenaciousness and determination. The evil foes- Shiny Object Distraction, It’s Too Hard and You’ll Never Make it- will be constantly throwing their weapons. But, if the player sticks with the game long enough, they will be able to eventually win the trophy and Unleash the Power of Tenacity. I have been working on the main quest of this goal for 2 challenges. I decided that I needed to tap into my tenacity in order to keep me motivated to stick with it another challenge. I have broken the big goal down into many smaller goals. I may (most likely) not reach the Final level by this challenge, but I will get closer. After this challenge, I may switch gears, for a little bit, and do a different workout. But then I will return and keep working. I will keep working at this until all levels are complete. The Power of Tenacity:game objective : Swing 44# lb KB 100 in 5 min: 5 reps, each side,35# TGU in 10 minutes Level 1 : 35# 100 one handed swing 6 min- badge Level complete! Level 2: 35# 100 one handed swings in 5 min-badge and unlock prize-Yoga socks-Level Complete! Level 3: 30# 5 reps TGU in 10 minutes-badge and prize unlocked-lacross balLevel complete! l Level 4: Beserker Round- 30# 5 reps TGU in 10 minutes, 1 minutes rest and 35# 100one handed swing 5 minutes- Beast trophy and prize unlocked- starry night socks Level 5: 3 full 35# TGU-badge Level 6: 5 full 35# TGU- badge and unlock prize-yoga stretching band Level 7: 5 full 35# TGU reps in 10 minutes badge and unlock prize-juggling balls Level 8: 44# 100 one hand swings 8 minutes-badge Level 9: 44# 100 hand swings 5 min-badge and prize-TBD Final Level-35# 5 reps TGU in 10 minutes, 1 minute rest and 44# 100 one handed swing in 5 minutes-Tshirt: Game Win badge *Due to nature of game play, some higher levels of one kind (swings or TGU) may be reached before another. This is allowed by the rules. In order to win the final Level all prior levels must be complete. A unique feature of this game is its frequent reminders to the player of the importance of tenacity. During game play, motivational quotes will often flash on the screen. The player can then hurl them at the villains who are trying to throw the player off the path. The Power of Tenacity (challenge goals) Quest 1:Strength: Workout 4 x a week The workout I will be following is Pavel’s Simple and Sinister. It consists of two exercises; the swing and the Turkish Get-Up. I will also be using this program to help me level up on my swings http://rdellatraining.com/blog Quest 2 Fuel: Maintain strength by eating healthy food. Track food 4x a week. Make sure I am getting enough calories and hitting my potassium goals * eat healthy all the time, but this game play is set on easy, so player only needs to track 4 days of the week, though at least 4 of those days need to be weekends Life goals When she is not busy saving the town of Metroville, Elasitigirl is trying to make sure the Incredible's home is a comfy place to retreat to after a hard day fighting villians. Now that she has painted her dining room chairs, she will complete the project by buying new chair cushions. Morning Routine: It's a busy life, managing a home and fighting villains. This is why Elastigirl is working on building consistency in her morning routine. This goal is familiar, but she wants to keep at it tenaciously until it become routine. Read Bible, walk, kitchen chores. After two of these are done, she can set the timer for 20-30 minutes and check her computer. After the timer goes off, she will finish the other task and workout. Goal is to do this routine at least 4 x a week. Side goal: Remember to enjoy the game. The workout can become a bit monotonous. This can be combated by having some side adventures. There should be time some days to play around with animal flows, skills stuff, balance stuff, whatever Elastigirl thinks sounds fun. This is allowable and even encouraged, as long as the workout is completed.

Elastigirl and Bewip are both charging toward the simple goals from Pavel's Simple and Sinister book. The goal is Simple: By June 15th ; Be able to complete 5 reps on each side of 35 lb(15 kg) Turkish Getups in under 10 minutes and be able to swing a 44 lb (20Kg)100 times in under 5 minutes. Bewip is going to do all his swings with one hand, Elastigirl is trying for two hand, and any one handed swings are just for super awesomeness.

I'm trying to stick to 25-30 minutes per day of fitness on a 3-day rotation : weigth trainning : either bodyweight or kettlebell Simple and sinister routine with kettlebell interval running : 5 minutes warm-up, 6 times 30 seconds sprint + 2 minutes normal pace, 5 minutes running. Simple and sinister routine with kettlebell mobility & stretchingI'll keep my log here and may update in the future with my goals. [edit: Goal is to be able to complete the s&s routine with at least the 24kg KB and why not with the 32kg KB.]

I've been away from NF for about a year now but I'm back. A review of the last year: Last summer I was reasonably fit for an old man (45) and I got back into mountain bike racing. I did well enough to finish almost exactly in the middle of the men's groups. At one race I won a really nice frame (foundrycycles.com/bikes/broadaxe) in a raffle. When I went back to school (I teach 6th grade science) I kept in shape with a basic push-pull-squat-hinge + conditioning workout with sandbags, kettlebells, and sledgehammers (www.shovelglove.com). I worked out balls to the wall just about every morning. The results were coming, but not fast considering how hard I was working, bodyfat barely budged, little muscle was put on, but my heart rate, blood pressure, and cholesterol all dropped significantly- the men in my family tend to turn 60 and die of a heart attack, so this is important to me. In February my mom went into hospice and I went into a bare maintenance mode, both because my family needed my time and because I couldn't focus on it. I kept up my daily PT, but my workout became 100 kettlebell swings and maybe some pressing a few times a week. After my mom passed I kept this up because I had lost my drive. By this time my body started to rebel against the old workload. In particular, my fragile back started acting up again and I developed tendonitis in my forearm that would not go away. Once summer finally came I built up the frame into the nicest bike I've ever owned and started focusing on mountain biking and doing The Simple and Sinister workout (basically kettlebells and get-ups) on the days I didn't ride. I am considerably slower than I was last year and I'm not sure why. This summer I finally started seeing a PT for my back. She has me on a simple twice a week strengthening program - back extensions, leg press, ab work, and pull downs all done on Nautilis type machines plus daily stretching. Two weeks ago I cut wood and moved brush, moved bricks through the woods, and moved a garage full of amplifiers - way more than I should have been doing - so last week my back locked up really badly, today it is still tight and weak, but pain-free. This week I was at a conference in Indianapolis and after being in airports all day or sitting in meetings all day the first thing I did was go for a run, 3 miles in ~ 28 minutes every day. Not long, not fast, but without stopping. On one of those runs I realized that I define myself as someone who's active and fit. I mean I was running, I hate running, but I did it because I had to, I would have gone insane without a physical outlet. My drive is still missing, but it's coming back. I have four weeks of summer break left; my plan is to continue the PT and the mountain biking or kettlebells and to take a weekly recovery day. I will finally do the weekly race series. There are four races left that I can do and I plan to do them all, even if there is a real possibility that I finish in last place. TL;DR old man with bad back does some mountain biking and kettlebells.