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The Target: Muscle-Up Teh Skillz: Redevelop explosive high pullup Redevelop controlled dip Redevelop controlled tiger pushup & russian dip for transition Develop kip

Sloth Becomes and Iron Maiden My goal is to meet the standards for a strong woman as laid out in this challenge - in case you don't know, I'm actually a dude, I'll work up to the Beast Tamer at some later time. I'll take on Eddie as my mascot for this challenge. Motivation: get stronger and fitter in order to be a better human and mountain biker. Yeah, I actually had this poster in my bedroom as a misfit teen. I think it's still there. Event 1: The Press - Be able to press a 24kg Kettlebell. Where I'm at: I can press a 16kg kettlebell for 7 reps. Plan: Do Get Ups and Presses 3 times a week. When I work up to 10 clean reps I'll move up to the next bell. Event 2: Tactical Pull Up with a 24kg Kettlebell. Where I'm at: 4 clean chin ups or 1 shaky pull up. Plan: I'm actually going to do chin ups out of consideration for my formerly fragile shoulder. I'll Grease The Groove with chin ups every other day - I only do chin ups every other day because of tendonitis in my forearm. I've been following this schedule, if I keep following it I'll be at 6 reps at the end of the challenge. It's tempting to find a plan that will get me there faster, but this seems to be working for me and I'll keep at it even if it is moving at a Sloth's pace. When I finally get to 10 reps I'll start adding weight. Event 3: Pistol with a 24kg Kettlebell Where I'm at: I can do a half pistol or a full pistol assisted by a chair. Strength isn't an issue, I need to figure out technique and balance. Plan: Grease the Groove with assisted pistols. Once I can do an actual pistol I'll start adding weight. Sloth will Be Quick or Be Dead Last summer my aerobic capacity was deficient and kept me from going fast. This year I'm actually going to work on it. Goal General Aerobic Fitness = low level cardio + high level cardio, by any means. Plan: low level cardio will be accomplished by dragging a weighted tire while I walk the dog. I'll pull the tire at a heart rate of 135-150 bpm for 30 minutes or more at least 3 times a week. This should build aerobic efficiency. This can be replaced by running or biking. High level cardio will be accomplished by kettlebell swings and rotational lunges done at least 3 times a week. I will swing/lunge until I am at or near my anaerobic threshold (175 bpm) recover and repeat. This should increase my AT and my ability to recover. Some Statistics: Age: 46 Height: 5'11" Weight: 167.8# (goal weight) Body Fat: 17.4% = 29.2# (this and following measurement are dubious) Lean: 138.8# Muscle: 64.3# Belly: 34 7/8" Bicep: 13 1/4" For my long time followers, all 3 of you, I'm going to ignore Yoga for a while. Unless LadyShello makes a PVP, then I am totally going to beat her.

Elastigirl sits alone in her room, mindlessly staring at the computer in front of her. She is trying to get her mind off her worries. But instead her mind is reeling with the events of the past few weeks. Sighing, she recalls the events that led to this day. It started innocent enough. A seemingly friendly alien moved into a nearby town. He referred to himself as Little Cloud. Everyone seemed to like him. He said he wanted their town to grow and prosper. The towns people enthusiastically set out to him build their town into a thriving metropolis. It all seemed to be going so well. The town was now a thriving metropolis, growing larger every day. But then the rumors started. Rumors that Little Cloud was somehow taking the souls of the townspeople and using the very souls of the people as energy for his metropolis. At first the rumors were ignored as gossip, but then people started reporting how their friends and family were disappearing. Or worse, how they had changed from cheerful, fun loving people into emotionless drones. It was then that Dash, now an adult, had been sent out a mission to discover the truth. He has his superpower of speed, and he had taken his light saber sword with him for protection. But that had been over a month ago and Elastigirl had heard nothing from him since he set out. But the Superpowerhero Security Force was denying her and Mr. Incredible permission to search for him. So now she sits staring at her computer screen, trying not to worry. Her phone beeps. She checks for messages. Her body tenses as she realizes the text is from Dash. The message reads: ydo; kk kj lfjej wskfe wgldj Elastigirl quickly grabs her decoder ring and set out to solve the cipher. Help;Im in prison, sword stolen. She swallows hard, trying not to let panic overtake her. Dash is being held prisoner somewhere, defenseless without his sword. With this message, the Superhero Security Force will give her the green light to start a rescue mission. But instead of acting quickly, she sits in front of the computer, unsure of her next move. Taking a deep breath, she decides to Skype Edna and brief her. Elastigirl updates Edna. Edna looks meaningfully at her for a moment and then says: Elasitigirl takes another breath and focuses. She has this. She is ready to begin the rescue mission And so the mission begins.... Main Quest: Be able to do a freestanding handstand Missions #1 Hold a freestanding handstand for 5 seconds/be able to repeat this feat 4 times DEX =4 Mission # 2 Practice morning and evening 5 times a week/keep track on chart- note the goal is to practice 2 times a day. However, if that doesn't happen I am allowed to make up session I may miss during the week 2nd note If my body is too tired to complete a practice I will do stretches and visualize myself doing an awesome handstand instead STA=3 Mission #3 Handstand prep work; frogger and scapular retraction 3 times a week STR=3 Life Goal;The heart, (and liver) of the matter In fall we bought 1/4 of a cow (in frozen beef form). We affectionately refer to her as Bessie. Sadly, most of Bessie is just a fond memory. We had eaten all of her-except the heart and liver and some other part, I'm not sure what it is. And I keep saying we will try it later. Well, the time is now. By the end of the challenge, I will have cooked and eaten all that remains of our cow. CON=5 .

Happy holidays everybody! In my first challenge it turned out that six weeks were apparently not enough to enforce a strict habit of minimum 3 workouts per week. I will make use of these two weeks and solely focus on integrating this habit once and for all in my life. By doing bodyweight exercises I came to the conclusion that it really doesn't take lots of time and money to be fit. I think I owe my body and my health this minimum effort of about 45 min three times a week, in total 2 hours and 15 min per week. Right now I am staying at my parent's place. I took my time to discover the area and found a playground and a parking lot with a roof that can be used for pull ups. I will do a mix of the following exercises: pull ups, parallel bar dips, push ups, pistol squats, l-sit and leg raises. So first workout done, only five missing. This should be a walk in the park, right? Since cats make everything better in life:

1. Lower-body emphasis in strength training: 3-4 days/week 2. Stability and mobility work from Wild Geese Fitness: Daily 3. PCC-inspired recovery days (20 minutes animal flows, rolling, stretches): 2+ times/week 4. Read (For pleasure and edX class): Minimum 10 minutes/day

Hi bodyweighters! I've been doing a lot of bodyweight squats lately (yeah!) but I feel like they're getting easy. So I upped the intensity and started working on pistols. However, I notice that it's difficult to hold my non-working leg straight. And what I mean is that it feels like that quad is being strained or just generally hurt in some way. I also feel like my working leg is collapsing in to compensate. So last night I put my the ankle of my non-working leg on my working knee and did pistols like that. I felt a good stretch in the non-working leg and felt like I got better range of motion in the working leg. Is this an "acceptable" way to do pistols? What I mean is, I'm not going to hurt myself OR I'm not otherwise limiting the exercise, right? I should mention that I'm just learning these so I'm barely reaching parallel, if I'm reaching it at all. And I'm still holding on to a chair for stability. Thanks!

My husband will be TDY during part of this challenge and the next one, so I need goals that will minimize stress. 10+ minutes of flow daily +3 CON, + 2WIS 10+ minutes of a Mobility WOD daily +3 DEX GTG pull ups 5 days/week +4STR Play outside with the kids every day the weather cooperates +1 STA, +2 CHA Ungraded things I will maintain: Tracking all the thingsFollowing a simple strength programLimiting fitness pages I readParticipating in the forum