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Hello there guys,We are a Barcelona's fitness center and we are planning to build our own "functional training / street workout park". Our idea is to buy all the materials and make it cheaper than it would be buying a pre-fabricated park. The objective is creating a park were to attract crossfit, streetworkout and calisthenic users.Since I'm sure that you have far more experience than us, I would like to know your opinion: First of all, what are those elements that you think its should be a must? I mean: high bars, parallel bars, crossfit jump box... On the other hand, we have a punching bag, a climbing rope and a training rope. All we need to do is create the structure for this three. We have searched measurements for high bars and parallels. What we have found is that high bars should have a height of 2,50 meters and around 1,50 meters of width and parallels around 1,50 meters of height. To me, that seems a little bit high. What do you think? Thank you so much for your help.

My fitness adventure has been an on again off again relationship, with spurts of consistent effort mixed with spans of total inactivity. So, here I am again, but over the last year, my spurts of activity have been a lot more frequent than my hiatuses, and the set up of NF inspires me, because I want to click that button and get my XP!! My goals are for functional fitness so that I can do cool stuff, not get hurt at work, and have energy for life at the end of the work day. I spent the last 1.5 years just outside of Seattle, where I cycled occasionally, and then I spent 3 months in Ireland where I ran/walked 5ks a couple times a week up until this last month, where I gave up again. Now, I'm back in my hometown, Utah, and I've learned something: I'm a lot fitter at sea level. I ran a mile mixed with some intervals of skipping, in about 15 minutes, with another 10 minutes of walking scattered throughout, and I was knackered! I was gasping and panting, my heart was racing and my lungs were burning. You'd think I had never run in my life. I know part of it is deconditioning from lack of exercise the past month (where I lazed and ate junk food with my boyfriend for our last few weeks together...it's very easy to be on a constant holiday when visiting your LDR significant other! I put on 10 pounds in those 3 months...), but I know from the ease with which I started run/walking my 5ks in Ireland after months of inactivity, that this time something is different and I gotta think it's the elevation! But! That's okay. It's gonna take consistent effort to get back to where I was a month ago. I'm ready! I know the 4 week challenge technically starts on the 17th, but I don't want to wait to get started on my goals! So, to help me track my adherence to my goals and track my leveling progress, I'm using my Bullet Journal as a Quest Log, integrating my Daily Log (where I track my daily tasks/events etc. and now also track the specifics of my daily exercise) with a monthly tracker so that I really see my progress, both in overview and in detail! Lists combined with what I'm basically seeing as "Achievement Points", are really ticking my nerdy boxes, and inspiring me to stay on track and make changes that last! Goals for 4 week challenge (I'm just gonna start it now and continue through the actual 4 week challenge starting on the 17th): Exercise >20 mins 5/7 days Bike Tune-up Drink 5x20 oz water daily Bullet Journal daily

I guess this is partly a IIFYM kind of question. I've been scared of carbs for about 5 years now. As a 21 year old girl, I may have done a bit of metabolic and hormonal damage which I'm not sure if it stems from VLC. Id like to hear other people's thoughts on this http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html Not the obvious 'fat plus sugar is what's fattening' but more about the effects on energy and brain function. Has anyone switched from low to high carb and experienced better/a return of mental capacity? Ive been low carbing for so long that I can't recall my baseline functionality previous to my diet change.

It's time for round four of nerdanigans. There's no time to waste! I didn't see much gains last challenge, but otoh I maintained a relatively healthy and active lifestyle during the dreaded holidays so... huzzah for me? Now I'm going to be spending most of February in New Zealand and Fiji and, let's be realistic, I'm not going to see too many gains while I'm there. I'll follow some of Steve's tips for staying healthy while on vacation. That just means I have to fit 6 weeks of training into January, no problem right? So without further ado, here's some quick goals. From past challenges I've learned that the most important thing for me is to eat consistently and get to the gym in the morning consistently. Goal 1: Hit the gym 5 days a week. That leaves 2 days for snowboarding. 2 of the 5 will be with my personal trainer, the other 3 will need to be at 7:00 am at my gym. For those who are curious I have a pretty varied training program. My workouts usually have some High Intensity Interval training. I also spend lots of time power lifting and olympic lifting. Basically compound movements that engage all my muscles because the science (and my experience) say that's what works. Goal 2: Eat healthy 6 days a week. I like to eat paleo because that seems to give me the best results as far as energy levels and losing weight while retaining muscle. Goal 3: Lose a 1 inch off my waist. My waist is currently at 32 which is nice, but I know it can be at 31.5 for sure, so I'm going to stretch for 31. That's it for now.

Hi there, I'm currently doing a 2 day split program: Day 1 Steve's Dynamic Warm up Barbell Squat - 3 sets of 10 reps Barbell Bench Press - 3 sets of 10 reps Inverted Row - 3 sets of 10 reps is my target, usually manage about 7ish Dip - 12 reps (mainly to work my triceps) Rowing - 2KM Stretching Day 2 - Rest day or HIIT Day 3 Steve's dynamic warmup Barbell Deadlift - 3 sets of 10 Pull up - 3 sets of 10 (again this is a target, i can manage about 1 chin up at the moment) Inverted Row - 3 set of 10 (as an option for the pull up's I can;t do yet) Barbell Shoulder Press (OHP) 3 sets of 10 Rowing - 2Km Stretching Day 4 - Rest or HIIT Day 5 - same as day 1 This is my current program and I'm seeing some gains so it's working for me but I wonder if I can tune it up to make it a bit more efficient and in line with my goals: To lose weight To complete 10 pull ups To get stronger I do not want to increase muscle size (beyond what a strength focussed workout would do!) and I need to keep a level of cardio fitness as it's a requirement for my hobby. Can anyone pimp my workout for me?