[Knightwatch]

Happy New Year, everyone!

 

I think it's pretty safe to say that, from time to time, the world around us kinda feels in peril.  Like maybe it needs heroes to step up and take responsibility for themselves, and then to go on to show folks a better way.

That’s going to be one of my driving motivators this year, which so many of us are hoping will be one of rebuilding and restoration.

 

I often think of the storylines from The Division.  Thankfully things never quite got to be like that, but man, couldn't we all use a cadre of hyper-competent and selfless agents helping to rebuild communities and restoring hope?  

 

And then I consider my favorite motivations for fitness, the classic vigilante, “street level” superheroes, like Batman, Daredevil, Green Arrow, and others.  Plus, the ever-capable and autonomous superspy characters I’ve always loved, like Jason Bourne and James Bond.  

 

And what if you then added a dash of a wisecracking, gritty investigator type, who recognizes that some threats to their fellow man come from…beyond?  Charlie Parker and Harry Dresden are two very different takes on this theme that still manage to share many core character traits.

 

Well…

 

If you mashed them all together, that’s what Knightwatch, my idealized alter-ego this year, would look like: an activated field agent working within the system when he can, outside the system and alone at other times, and occasionally, when the times call for it, donning a hood and hitting the streets to deliver a message of hope and resilience to their city….and a warning to those that would seek its downfall, mundane and otherwise.

 

My middle to longer term goals are going to be tracked over the year, via my character sheet, seen in the next post.  My daily routines and workouts and habits and all that will be directed towards developing that, stat bump by stat bump, accumulating skills and feats as we progress through the year.

 

But each month will have smaller, shorter term goals in the service to that larger vision.  We’ll be starting out the year with the following:

 

LOSE 10 POUNDS

 

So, I weighed in this AM.  Oof.  Oof.  It wasn't pretty.  I've been sick this past week+, and honestly, I've been surviving on pizza, ramen, mac and cheese, and everything imaginable from a box.  I assume at least a few pounds of this recent gain, then, is merely from the 6 tons or so of sodium that I've consumed, but even allowing that, something got seriously out of hand this month.  I've got a longer term goal of losing 22 pound for 2022, and keeping it off, and I want to jumpstart this with an aggressive attack these first several weeks.  I'd usually aim for something like 5 or 6 pounds in a month, but, as I said, I feel like my current weight is a little "artificially" high, so 10 should be manageable.

 

I don't have any particular wild plan for this, just getting back to what I know is a halfway decent dietary approach for me, getting back on my training schedule, sleep, and lots of water.  These first 10 pounds should come off fairly easily, and then the real work will begin!

 

I'm starting at 258.  Ending this Challenge at 248 or less will be a win here.

 

ACCUMULATE AT LEAST 10 SESSIONS OF MOBILITY OR MOVEMENT WORK

 

As a more, ahem, seasoned agent, I've begun to start feeling the toll of my past adventures.  I'm not quite a broken down ol' jalopy yet or anything, no, but maintenance and care is something I'm being forced to take a much closer look at.  To that end, I'm planning make more time for stretching, mobility, and agility work.  These sessions can include random yoga classes from youtube, a session of ROMWOD, or, something I'm hoping to start adding in more and more, an installment of GMB's "Elements" program.  This last one is something I have high hopes for, and yet I know may be the most challenging to incorporate.  I will share my speedbumps and successes in finding a balance here as go.

 

BUILD OUT A KAYDUBCAVE

 

Every superhero needs a secret base, and every field agent needs a safehouse and loadout room.  I have way, way too much "stuff" in my life, and my office is the most cluttered it's been in a long time, right at the time that I'm trying to spend more time there for dedicated, focused work.  Getting my apartment up to the standards I have in mind will be a longer term project, but I can start with my tiny little office and work out from there.  This month will be all about that, turning it from a dumping zone into a space that allows me to focus and be inspired towards my goals.

 

 

EDIT: RUCK AT LEAST ONE MILE EVERY DAY (see explanation a couple posts down)

 

Sort of a last minute add, this one, but I joined up for GORUCK's "Tribe" program, and each month has a tasking for rucking, a hero style workout, and a book to read.  This month's rucking task is pretty simple: one mile, every day of the month.  Many day's I'll probably go a bit longer, but one mile is a minimum!

 

 

So there we have it!  Three fairly straightforward goals to start out the new year, with a vision of a character I'd like to embody over time.

 

It may feel a bit daunting, the overall vision that is.  But, damn, I need to tackle it.  Time to stop waiting on a hero.  Let's become the one we need.

 

Let's get this, friends.

 

Kaydub out.

 

[Knightwatch]

KNIGHTWATCH

1^st LEVEL RANGER/FIELD AGENT/STREET LEVEL HERO

 

STATS:

 

STR  13

DEX 10

CON 9

INT 12

WIS 12

CHA 10

 

* I used one of those online test things to get a general sense of where my stats currently stand, and then I honestly brought them all down a little bit.  Why?  Well, I'm thinking of myself as "first level" here, and want to give myself "room to grow", so to speak.

 

 

CURRENT BENCHMARKS/PROGRESS FOR STAT BUMPS

 

STR

• Press 190 x5
• Squat 305 x 5
• Bench Press 265 x 5
• Deadlift 415 x 5
• Close CoC #1 gripper 8 times per hand

 

* I feel this is something that's presently within reach, but I'll have to dedicate a little bit longer to them, and get back on track with grip training.  That's really fallen off.  As I hit these numbers in the course of my training, I'll check them off, and then all are completed I'll get +1 STR

 

DEX

• 16 unbroken dips
• 8 unbroken pullups
• 20 unbroken doubleunders

 

* Alright, so, obviously the dips and pullups are still kinda under the realm of "strength".  But when I consider dexterous characters, especially in the way I'm thinking of them (Bruce Wayne with gymnast rings in his gym), I also imagine handstands and muscle ups.  I'm waaaay off from both, but the dips and pullups are basic building blocks towards them.  And there's not much simpler in the realm of "body control" than just moving it up and down.  The dubs, meanwhile, are just a real basic "skill" involving coordination and timing and such that I used to be able to do in limited numbers, but have lost along the way.  Once I can pass all three tests, I'll set new benchmarks and gain a +1 DEX

 

CON

• 1 mile unbroken run
• 4 mile ruck
• Lose 10 pounds

 

* Obviously the basics of endurance are covered here, but also the pure health element, too.  After I hit these I'll add a +1 to my CON, and set new, higher goals.

 

INT

• Finish 8 books
• Accumulate 8 hours in study or practice in a non-fitness skill

 

* Pretty straight forward, here.  Finish 8 books of any length, and practice or study something for 8 hours total.   Can be split among a few skills (3 hours each of Duolingo and, I dunno, researching how to get HAM radio certified, and a couple hours of lessons on guitar)  That'll earn me a +1 INT, and a new set of benchmarks.

 

WIS

• Accumulate 2 hours of meditation
• Complete 2 books of Bible

 

* Another simple concept.  Obviously Wisdom can be reflected in lots of ways, but a real basic one is to work on calming my mind and studying my faith.  After this +1. maybe I'll explore some of those other manifestations of WIS.

 

CHA

• Finish 3 chapters of PN L1cert
• Write and publish 3 blog entries

 

* Like WIS, Charisma can take many forms.  I'm thinking of it in terms of "leadership" and communication this time, two ways that I can work around my social awkwardness and interact with people

 

[Elastigirl]

Following!

[Knightwatch]

52 minutes ago, Elastigirl said:

Following!

 

Thank you!  I'll try to make it a worthwhile follow this time! 

[Knightwatch]

So, today, day one.

I'm laying off heavier training until Monday, hopefully allowing myself to more fully recover from my bout with the plague this past week.  I did, however, pull out my old Captains of Crush grippers and did a little session with them, as reintroducing them will be one of my benchmarks towards my STR stat bump!  Man, has my strength ever fallen off a cliff with them.  Here's what I did:

 

Guide x 10, both hands

Sport x 10, both hands

Trainer x 10, both hands

 

#1 x 5 right, 5 left

#1 x 5 right, 4.5 left (shifted on me and I couldn't finish the rep)

#1 x 5 right, 5 left

 

light extension band, 3x12, both hands

 

My plan with these is to do a couple more sessions of exactly this.  Then, probably three more sessions of pretty much the same, but I'll take the third working set for max reps.  After those three sessions, I'll bump all three work sets up to sets of 6, again with the final set being for max reps, or "6+".  I'll probably need to stay there for several sessions, and then I'll take the work sets out 7.  At that point, I may be ready to start some higher rep burnout sets to finish, alternating with attempts at my "goal gripper". 

 

Two or three sessions of this a week is the plan, for now.

 

The other bit of activity I got in today was a short ruck.  I utilize rucking on and off, but decided that this year I was going to join in with GORUCK's annual program, Tribe.  January's rucking assignment is at least a mile every single day.  There's a hill leading up to my apartment complex from one of the roads in town, down and back up the hill being about 1.25 miles.  So that'll be my "punch the clock daily minimum" this month. but I'm hoping to get out for slightly longer sessions once or twice a week.  (not GORUCK long, mind you, at least not for now.  I'm talking 2-3 miles or so.  The real longer treks will come back in time)

 

Still to come this evening, before bed, will be a ROMWOD session.  I've been having a helluva bit of pain around one of my elbows/forearms recently (see my initial post where I mention age, mileage, etc ), so I'll choose a session focused on that if I can.  If I can't find one that feels right for this need, there's always the NF Handstand warmup...

 

Now, if you'll excuse me, I feel compelled to go watch some Batman Begins.  For, uh, research. 

 

 

 

 

 

[Knightwatch]

We're onto day three.

 

Yesterday was a generally successful day, where I got in a ruck of about 1.75 miles, and some mobility.  Also did some food prep, whipping up one of my favorites to make ahead, Masonfit's Beef and Rice Skillet.  Finally, I started tackling my office.  Cleared out a BUNCH of junk, and even that alone lets me breath a bit easier.  Now I've got (a little) room to work with, it's time to start reconfiguring and optimizing.  

 

Today is off to a solid start as well.  I coached a 0530 class, and then used the empty gym after to do a session of GMB Fitness's "Elements" program.  Holy smokes, that was humbling.  There are positions that I simply can longer get into, so this is gonna be something of a challenging journey, but that's the point, right?  Straight out from that I got in my mile ruck.  Went with the minimum today, since I've still got squats and a WOD ahead of me later today.

 

Hope everyone is off to a good start this week!  Stay strong!  

[This is Seth]

...are you trying to say that you're not already Batman?

Cause I was pretty sure you were.

[Knightwatch]

8 hours ago, This is Seth said:

...are you trying to say that you're not already Batman?

Cause I was pretty sure you were.

 

Haha, you flatter me so!

[Knightwatch]

OK, went back for my lifting and conditioning session, and it went a little something like this:

 

BACK SQUAT

 

185 x 5

185 x 5

205 x 5

 

*I was dealing with a quad/knee/IT issue for way too long last year, and it’s still not totally resolved, so I’ve backed waaaaaay up on my loads here.  Basically I have no plans to go for 1rm’s or anything like that ANY time in the near future with these.  Just gonna be patient with them, creeping em up 5-10 pounds at a time week after week.  I may have to change my current STR stat bump benchmark for those, though.

 

FRONT SQUAT

 

95 x 10

115 x 10

135 x 10

 

WOD

 

5 rounds, not for time (my post-sick lungs are still coming back on line)

 

15 wallballs

15 calories (alternating bike and rowing)

5 burpees

5 toes to bar

 

Just kept it low pressure here, treating it more like a circuit, with a few breaths or sip of water between movements as needed.  
 

And that was it!  Pretty straightforward session.

 

Diet’s been pretty solid today too, so we’re off to a decent start.  Maintaining it, of course, is where the real work is….

 

Till tomorrow!

[Knightwatch]

Checking in at the end of another mostly successful day.

 

On the training end of things, I did a 2 mile ruck, and then headed straight to the gym for a short lifting session:

 

BENCH PRESS

 

155 x 8

175 x 8

195 x 8

215 x 8

235 x 8

 

LOW INCLINE DB BENCH

 

50s x 3 slow reps, 3 fast reps, x 3 (18 total reps)

60s x 3 slow reps, 3 fast reps, x2 (12 total reps)

60s x 3 slow reps, 3 fast reps, x 2 (12 total reps)

 

BANDED FLYES

 

black bands x 8

black bands x 8

black bands x 8

 

P-BAR TEMPO PUSHUPS

 

12

12

12

 

 

On the diet side of the equation, I’ve done fairly well.  Snuck in a couple of those hostess mini donuts, but put them away after two and made myself a big bowl of raw veggies instead.  Lame. On plan, but lame.  

[Big_Show]

Good luck for the challenge mate, hope it all works out well for you.

[Rurik Harrgath]

It looks like you're off to a bloody good start, my friend.  Good win on controlling the mini donut boss and conquering it with veg 💪

[Knightwatch]

On 1/5/2022 at 3:14 AM, Big_Show said:

Good luck for the challenge mate, hope it all works out well for you.

 

Many thanks good sir, and all the best to you as well!  

 

1 hour ago, Rurik Harrgath said:

It looks like you're off to a bloody good start, my friend.  Good win on controlling the mini donut boss and conquering it with veg 💪

 

Trying!  Challenge now is to not burn out too fast. 

[Knightwatch]

Yesterday was an active rest for day me, where I hit another two mile ruck, and did another session of GMB Elements.  That was itself a mixed bag.  On the one hand, I was able to get into a much better A-frame (basically downward dog) than I anticipated, and did the bear walk drills pretty well.  On the other hand, the drill where I worked....hmm, shoulder extension?, where I clasped my hands behind my back and tried to raise them, was even worse than I anticipated.  Holy smokes.  I guess I know why the crab walk position is so challenging for me!  But at least I have something specific to attack now. 

 

 The other small bit of training I did was some grip working, first doing a drill with forearm extension, and then a session with the Captains of Crush, again doing 3x5 with the #1.

 

For today, I'm planning on hitting some deadlifts and a WOD with some power cleans and calories, and perhaps some direct back work.  I'll check back in with a full report on that workout later!

 

 

[Elastigirl]

Good to hear at least someone else struggles with that shoulder extension. I guess it's a position that we don't do in our normal lives, so unless we work at it, our  shoulders don't do it very well.

[Knightwatch]

1 hour ago, Elastigirl said:

Good to hear at least someone else struggles with that shoulder extension. I guess it's a position that we don't do in our normal lives, so unless we work at it, our  shoulders don't do it very well.

 

It's BRUTAL!  I' too, am glad I'm not the only one, then!  

[Elastigirl]

Doing them again today. Another thought I had was that so much of the time we have our shoulders hunched forward, looking at screens, and now it is hard for the muscles to go the other way. Probably would be good to just take breaks while we are on the computer, and do that movement for a minute or so.

[Knightwatch]

4 hours ago, Elastigirl said:

Doing them again today. Another thought I had was that so much of the time we have our shoulders hunched forward, looking at screens, and now it is hard for the muscles to go the other way. Probably would be good to just take breaks while we are on the computer, and do that movement for a minute or so.

yes, I was definitely thinking how I’d probably try to do that stretch and variations of it even “off program”, trying to get in that position in some form multiple times a week.

[Knightwatch]

Alright, lifting session was had this afternoon.  It was really simple and straight forward:

 

DEADLIFTS

 

285 x 5

335 x 5

385 x 5

 

WOD

 

3 rounds of:

 

5 power cleans

10 cals bike

5 power cleans

10 cals row

5 power cleans

10 cals ski erg

 

Finished in something like 13:15

 

Nice way to get in a pretty quick 90 cals and 45 cleans, which felt like a good follow up to the deadlifts.  Time for some TV and stretching.  

[shaar]

Elements is awesome!! I still utilize a lot of those mobility drills in the gym before lifting or even between sets.  And agreed the shoulder stuff was particularly eye-opening…. Eh heh heh…… always something to work on~

[Knightwatch]

9 hours ago, shaar said:

Elements is awesome!! I still utilize a lot of those mobility drills in the gym before lifting or even between sets.  And agreed the shoulder stuff was particularly eye-opening…. Eh heh heh…… always something to work on~

 

Well I'm glad I'm not alone in that!    Just gonna keep plugging away and trust the process.  

[Knightwatch]

Checking in!

 

This morning I did a one mile ruck, keeping it to the minimum today since it was the middle of a snow storm.

 

Midday, I did a low-intensity version of Elements, playing around with all four of the base movements.  The frog and crab are just brutal for me, but I think I'm already gaining just a tiny bit of insight into what I need to work on.

 

Finally, I went and got in a brief lifting session before coaching all evening.

 

HANDSTAND PUSHUPS

 

I did a couple warmup reps of partial ROM, and then full ROM and strict a pyramid set of, 1-2-3-4-5-4-3-2-1

 

ARNOLD PRESS 15's

 

Sort of like the classic 21's, I did 5 reps from the bottom of the rep to midway, 5 from midway to lockout, and then 5 full ROM per set

 

40s x 5/5/5

50s x 5/5/5

60s x 5/5/5

 

ONE SIDE LAT RAISES

 

Here I used a drop set, first utilizing sort of swinging cheat reps, then dropped the weight and did strict reps

 

35x8/20x8

35x8/20x8

35x8/20x8

 

And that was it for today!  Tomorrow I'll be rucking again, and then likely hit a WOD later on without any specific strength portion.

[Rurik Harrgath]

I'm impressed you're still out there getting after that daily rucking goal even in the middle of a snowstorm! We've been out in it a few times but my ruck conspicuously stayed home 😂

 

[Knightwatch]

On 1/8/2022 at 1:09 PM, Rurik Harrgath said:

I'm impressed you're still out there getting after that daily rucking goal even in the middle of a snowstorm! We've been out in it a few times but my ruck conspicuously stayed home 😂

 

 

The fact that you guys get out in those temps AT ALL is an achievement!  

[Knightwatch]

OK, week two!  

 

This weekend was a mixed bag, if I'm being honest.  I still managed to get in my ruck both days, and I really didn't THINK my diet was as disasterous as my usual weekend escapades.  But I had a genuinely dreadful workout on Saturday that messed with my thinking waaaaaaay more than it should have (I've been at this game for a coupe decades now, I know that sometimes there's just lousy workouts, and they don't have to mean a thing), but there you go.  And then this AM, I weighed in and saw that I somehow gained, um, 5 pounds.  Since Friday.

 

Again, this isn't even really possible, and it's clearly a lot of water and such, but man.  I'm not sure what could have caused that.  I really did think it would be down another chunk and would help motivate me, but instead I got a second helping of doubt.  What's going on with mah dang brain?

 

Anyway, I still managed to force myself through another Elements session this morning, and I'll soon head out for my mile of rucking, and hit a back workout.  Details of that to come later!

 

Hope everyone is having a good Monday so far!