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Silent Jay Getting 1% Better Every Day


silentjay3205

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Overview / Motivation: I want to up my game with my overall fitness - strength, stamina and dexterity.  I am still building up to my 5 seconds of courage to buy my Spartan Trifecta pass for 2018 so I want to keep building a solid foundation to be able to attack that massive challenge head on.  I'm leveraging my challenge goals from last time and adding in some additional planks and increasing as many of my core lifts as possible to start breaking through some comfort zones.

 

Main Quest:

Work towards building my bench and squats to 250 pounds

 

Side Quests:

Average 6 Miles of Running / Week

Points Potential: STA+3

 

Grading

A= Average > 90%

B= Average > 80%

C= Average > 70%

D= Average > 60%

F= Average < 60%

 

Average 180 Burpees / Week & Complete Daily Plank [Week 1: 1 Minute, Week 2: 1:15 Minutes, Week 3 1:30 Minutes, Week 4: 1:45 Minutes]

Points Potential: DEX+4

 

Grading:

A= Average > 90%

B= Average > 80%

C= Average > 70%

D= Average > 60%

F= Average < 60%

 

Average 3 Weight Training Workouts / Week

Points Potential: STR+5

 

Grading

A= Average > 90%

B= Average > 80%

C= Average > 70%

D= Average > 60%

F= Average < 60%

 

Life Quest:

 

Read "On Becoming A Leadership Coach: A Holistic Approach to Coaching Excellence"

Points Potential: WIS+3

 

Grading

A= Average > 90%

B= Average > 80%

C= Average > 70%

D= Average > 60%

F= Average < 60%

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post
11 minutes ago, CheshireCrab said:

You sound like you have solid goals plotted out for this challenge! Good luck with getting your Spartan Trifecta, have you done Spartan Races in the past?

 

Thanks for the support!  Yes, I finished my first Spartan Sprint this past September.  It was an incredible experience.  Definitely pushed my limits - looking forward to pushing them even further!  From your picture it looks like you've tackled one as well!

  • Like 2

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post

I love the plan of 1% better every day. You have some good solid goals

  • Thanks 1

Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

Link to post

Definitely digging the slow progression.  A 1% improvement is still an improvement.  Plus anyone that regularly does burpees is a beast in my book.  Also are you the one writing to Strong Bad?

techno.jpg.ff8f0a618531fe599ed788143884c797.jpg

  • Haha 1

                                                                       No risk, no reward

                                               Current Challenge: Andrees in Shifting Sand Land

Link to post
33 minutes ago, Andrees said:

Definitely digging the slow progression.  A 1% improvement is still an improvement.  Plus anyone that regularly does burpees is a beast in my book.  Also are you the one writing to Strong Bad?

techno.jpg.ff8f0a618531fe599ed788143884c797.jpg

Hahahahaha!  That is awesome.  It would be pretty cool if I was, but unfortunately that's not me.

 

I love the idea of 1% improvement - after a year of that, look out!

  • Like 1

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post

Week 1 Recap: Solid first week and continuing to make gains with my core lifts.  Really enjoying the coaching book so far which is building up my anticipation and excitement for my professional coaching program in February.  Game plan for this week is to set the alarm clock a bit earlier to get back into completing my runs before work.  I hit a good stride doing that in preparation for my Spartan Sprint, so I know it can be done!

 

Average 6 Miles of Running / Week

  • Ran 2/6 Miles
    • Cumulative Completion: 33%

Average 180 Burpees / Week & Average 1:00 Plank Daily

  • Completed 180/180 Burpees
    • Cumulative Completion: 100%
  • Completed 7/7 1:00 Planks
    • Cumulative Completion 100%

Average 3 Weight Training Workouts / Week

  • Completed 3/3 Workouts
    • Cumulative Completion: 100%

Read "On Becoming A Leadership Coach: A Holistic Approach to Coaching Excellence"

  • Completed Pages 68/216
    • Cumulative Completion: 31%

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post

Week 2 Recap: Maintaining solid momentum through week 2. Just missed on the burpees, but will easily be able to make them up.  Still need to play catchup on the runs, so here's to a productive and ramped up week 3!

 

Average 6 Miles of Running / Week

  • Ran 6/6 Miles
    • Cumulative Completion: 67%

Average 180 Burpees / Week & Average 1:00 Plank Daily

  • Completed 150/180 Burpees
    • Cumulative Completion: 92%
  • Completed 7/7 1:15 Planks
    • Cumulative Completion 100%

Average 3 Weight Training Workouts / Week

  • Completed 3/3 Workouts
    • Cumulative Completion: 100%

Read "On Becoming A Leadership Coach: A Holistic Approach to Coaching Excellence"

  • Completed Pages 87/216
    • Cumulative Completion: 40%
  • Like 1

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post

All those burpees! Awesome challenge progress.

Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

Link to post

Week 3 Recap: I brought it this week!  Very pleased with the results and looking forward to rounding out this week with authority!  Hoping to finish up my book on coaching today - lots of good content and plenty I can apply to life on a daily basis.  Good luck to all heading into week 4!

 

Average 6 Miles of Running / Week

  • Ran 8.25/6 Miles
    • Cumulative Completion: 90.3%

Average 180 Burpees / Week & Average 1:00 Plank Daily

  • Completed 210/180 Burpees
    • Cumulative Completion: 100%
  • Completed 7/7 1:30 Planks
    • Cumulative Completion 100%

Average 3 Weight Training Workouts / Week

  • Completed 3/3 Workouts
    • Cumulative Completion: 100%

Read "On Becoming A Leadership Coach: A Holistic Approach to Coaching Excellence"

  • Completed Pages 166/216
    • Cumulative Completion: 77%

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post

Looks like it is shaping up to be another great challenge

  • Like 1

Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

Link to post

Week 4 Recap: Very pleased with my wrap up of this challenge - those 1% improvements paid off.  I wasn't able to sneak in my last run on Saturday given kid duties, but overall I made solid progress.  Most excited about my core lift increases this challenge.  Planning to keep that momentum rolling into the next challenge - here is where I started this challenge and finished:

  • Bench Press: 155 - 175
  • Squat: 145  -> 180
  • Deadlift: 145 - 160

 

Average 6 Miles of Running / Week

  • Ran 4.5/6 Miles
    • Cumulative Completion: 86.5%
    • STA+2

Average 180 Burpees / Week & Average 1:00 Plank Daily

  • Completed 180/180 Burpees
    • Cumulative Completion: 100%
  • Completed 7/7 1:45 Planks
    • Cumulative Completion 100%
    • DEX+4

Average 3 Weight Training Workouts / Week

  • Completed 3/3 Workouts
    • Cumulative Completion: 100%
    • STR+5

Read "On Becoming A Leadership Coach: A Holistic Approach to Coaching Excellence"

  • Completed Pages 216/216
    • Cumulative Completion: 100%
    • WIS+3
  • Like 1

Silent Jay

Race: Human | Class: Ranger
Level 38
STR:103  | DEX:75  | STA:82  | CON:32  | WIS:88  | CHA:40
 
Key Milestones / Goals:
Complete a Spartan Sprint in 2018
  • COMPLETED on June 16, 2018
Complete a Spartan Super in 2018
  • Targeted for October 13, 2018
%
Complete a Spartan Beast in 2018
  • COMPLETED on April 28, 2018
Link to post

Awesome challenge. Great progress. Like you said, it's nice to see what committing to 1% progress can do.

  • Like 1

Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

Link to post

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