Khep's 2012 Space Odyssey Challenge

[Khep]

I'm excited for this challenge, it starts on my birthday! I had a lot of fun participating in my first challenge. I learned a lot of the ins and outs, and used the time to have a feel around about setting goals. Now that I've gone from new guy, to not-so-new-guy, I'm looking to have a lot more fun this time around.

With out further adieu, here are the goals:

LIFT A GALACTIC OBJECT:

So, the largest meteorite to ever hit earth is the Hoba meteorite located in Namibia. It weighs in at a whopping 60 tonnes, or 132,277lbs. I plan on my big three lifts total weight lifted to pass this number. If my math is correct, I should hit around this at the end. Then I can say I've lifted a GALACTIC OBJECT (and that just sounds cool).

(+4 Str)

CLIMB TO SPACE ONCE A WEEK:

The border between the Earth's atmosphere and space, known as the Karman line, is 100km high. Which is a perfect number for my next goal. I will perform 100 pull-ups a week. These pull-ups must be palms facing away, and must also be dead hang pull-ups. These types of pull-ups are a real weakness for me, and my back needs work. Plus, I want to progress towards doing a bar muscle up. I will be doing other versions, but only the one specified will count towards the goal.

(+2 STR, +1 STAM)

STUDY AN ALIEN CULTURE:

I'm starting to drink the kool-aide. I have my PT test coming up soon, and I need to work on my conditioning for the 1.5 mile run. I hate running, but I do want to start doing crossfit to help with my run time. I will do two crossfit WODs weekly. I'm lucky enough to have a friend that is a level one certified crossfit trainer as well as level one gymnastics trainer and he run's a crossfit box out of his garage for squadron members. Unfortunately, He and I work different shifts. Though, He will be helping me with my programming for those two days. I'm also lucky that we have a crossfit box in our work building so I'll be doing those there.(I would do the WOD's with the base crossfitters but I don't get along with a few of them. Thankfully the box is in my building, so I can use it before they show up.)

In the spirit of Constantly varied, functional movements at high intensity, I will award myself:

( +1 Str, +1 Dex, +1 Con,+ 1 Stam +1 Wis)

Now, on to the life goal!

STUDY TO MAKE MONEY:

I'm eligible to test for Technical Sergeant next year. Its one of, if not the hardest, ranks to make in the U.S. Air Force and I want to make it on my first go around. I won't test till early next year, but I want a good head start on it. I will study for the test for at least 2 hours weekly over the next 6 weeks and hopefully learn a thing or two.

(+3 Wis)

So that's it! Lets get started already!

[CalvinHobbes]

This is so awesome. I love the theme, even cooler since you're in the Air Force. Good luck!

[Caution]

Awesome challenge, man! Looking forward to seeing you progress through this. (Lifting a large meteorite sounds pretty bad ass imo).

[wildross]

From the shuttle challenge, 132K is WAY low. You will lift more than that. (I almost got 1,000,000 pounds)

[weirdquark]

I love the space theme.

From the shuttle challenge, 132K is WAY low. You will lift more than that. (I almost got 1,000,000 pounds)

I am not a large person and I also lifted more than that, though I was counting all lifts, not just squats, bench, and deadlifts. High rep work drives those numbers way up.

[catspaw]

I just wanted to say...

I will perform 100 pull-ups a week.

...holy crap.

That is all.

[Khep]

From the shuttle challenge, 132K is WAY low. You will lift more than that. (I almost got 1,000,000 pounds)

I won't be doing much actual high-rep work. I lifted around 38k with my deadlifts last challenge, and I'll be looking to add almost 90k to this with my other two lifts. I'm still going to stick to my stronglifts 5x5 on three days of lifting and I feel my first stall coming. I'm up to 240lbs on my squat 5x5 so I'm definitely due a 10% drop shortly and my Bench is deloaded due to elbow problems.

[70Kel]

Hi Khep, awesome goals you have!

I too hate running so can relate totally on this one

I am trying to improve on my distance, have found by committing to twice a week for 12 minutes (yes on the dreaded treadmill in gym) has helped my cardio greatly. I still hate it though but as I can see gains I am staying motivated & continuing with it. Good luck with CF hope you make your 1.5 mile run time!

[Ollyswim]

Looks like some epic goals there mate, good luck!!

[EmCee]

Khep - fabulous goals and I love the theme of your challenge! Good luck

[FortBacon]

Great theme - and I like the military goal being included. Go kill that test!

[Khep]

Challenge day 1:

WAS AWESOME! I haven't felt this good in a long time. Not only was it my birthday, yay me! I also rocked it in the gym like never before.

Today's work out:

5 minute warm-up: Shoulder dislocations, couch stretch, light front squats, light overhead squats.

Back Squats:

135x5

205x5

245x1

245x5x4

245x11!

I'm not going to be able to work out on Wed, so I decided to do a 5+ on my last set as a test. I got freakin' 11! It's awesome to think about two weeks ago I was frightened of 225 5x5. I haven't stalled yet, but my body is starting to feel the effects. I want to keep pushing, but I'm looking out for injury as well. Hopefully my form stays well and I can push it to at least 260 5x5.

Bench Press

45x5

135x5x4

135x15

Bench is deloaded by a lot, and its helping me with my form. Also, my elbow is feeling better day by day. Don't want to over do it.

Pull-up total for today:28

Need to step it up a little bit to hit the 100 mark. I want to take tues and thurs off from pull-ups.

Over all it was an awesome day!

Just an aside, the base gym has a record board for various things (Bench press, Deadlift, max push-ups in a min., max sit-ups, and 5k run times. All separated by male and female). No one has set the freakin' squat record! I see an opportunity! I'm going to try and see if I can start a "squat off." That should prove fun.

[chairohkey]

STUDY AN ALIEN CULTURE:

I'm starting to drink the kool-aide. I have my PT test coming up soon, and I need to work on my conditioning for the 1.5 mile run. I hate running, but I do want to start doing crossfit to help with my run time. I will do two crossfit WODs weekly. I'm lucky enough to have a friend that is a level one certified crossfit trainer as well as level one gymnastics trainer and he run's a crossfit box out of his garage for squadron members. Unfortunately, He and I work different shifts. Though, He will be helping me with my programming for those two days. I'm also lucky that we have a crossfit box in our work building so I'll be doing those there.(I would do the WOD's with the base crossfitters but I don't get along with a few of them. Thankfully the box is in my building, so I can use it before they show up.)

In the spirit of Constantly varied, functional movements at high intensity, I will award myself:

( +1 Str, +1 Dex, +1 Con,+ 1 Stam +1 Wis)

A good read that might help.

http://startingstrength.com/articles/adaptation_prioritization_wells.pdf

[Strawberry Squatcake]

First of all... HAPPY BIRTHDAY!! <--I thought for sure there would be a smiley with balloons. A monkey was as close to a party as I could get. Even though I've never had a monkey at a party. So, not really sure how I drew that conclusion.

Second, I also like your theme! Here's to running (and doing other non-running cross-training to improve running) even though we don't love it.

Excellent first day! Here's the the remaining 41!

[concretecavewoman]

Happy Birthday!!!

I'm eligible to test for Technical Sergeant next year

No idea what this is, but it sounds badass totally following this challenge.

[Khep]

A good read that might help.

http://startingstrength.com/articles/adaptation_prioritization_wells.pdf

That was a really good read. I can see the point of specificity and adaptation. Following a pure running program on those two days would most likely wield me the best results. However, I'm not looking to be extravagant in my run time, just getting it down enough to do well on a 1.5 mi run. I'm definitely using the cross fit workouts as a high intensity circuit training. And as the article states, " the cardiopulmonary system may respond an adapt to circuit training session," which is my biggest weakness.

I think this will system will do well for me and my goals as I will continue my strength training. Also, As I learn more and more about fitness, I believe it behooves me to learn about one of the fastest growing fitness trends. Which, for me, includes trying it for 6 weeks. I also consider enjoyment of a routine to have considerable weight for a successful routine. Since I despise running (and it is a requirement for my job testing), and enjoy the GPP style workouts of cross fit I'm more likely to stick with it.

[Khep]

First of all... HAPPY BIRTHDAY!! <--I thought for sure there would be a smiley with balloons. A monkey was as close to a party as I could get. Even though I've never had a monkey at a party. So, not really sure how I drew that conclusion.

Thank you! Also, you drew that conclusion because monkeys are AWESOME!

Happy Birthday!!!

Thanks! And Technical Sergeant is just my next rank. Which means more moolah in the bank.

[Khep]

Day 2:

Crossfit day! Today's WOD

3 rounds for time of:

5 Wall balls (7kg)

10 KB Swings (40kg)

10 box jumps (24in)

400m run

Time: 11:15

was an awesome workout, definitely enjoyed the challenge of it.

As for the other goals, I definitely need to get a move on starting my studying.

[chairohkey]

I also consider enjoyment of a routine to have considerable weight for a successful routine. Since I despise running (and it is a requirement for my job testing), and enjoy the GPP style workouts of cross fit I'm more likely to stick with it.

I can live with that. Checkout Rosstraining as well for some good GPP stuff.

[Khep]

That is actually extremely motivating Chairokey. Thanks for that.

Today was crossfit day, completed this week's requirement!

WOD:

10 Min timer.

Run 400m, then AMRAP of

Chest slap/Hand release push-ups (Alternated every round)

5 Kettlebell Swings @ 20kg

10 Butterfly sit ups

Finished 8 1/3 rounds.

Once the timer rang, ran 400m again. managed to beat a guy that is ALWAYS faster than me

Also, for motivation:

Saw this years ago and never thought much of it. Now I think its awesome!

[nightlight]

holy crap all around.

i am subbed.

you are AWESOME.

[Wicked Pixie]

Sorry I haven't made it over hear to tell you

Happy Birthday!

and

DAMN DUDE

lookin' amazing

[Khep]

Today was supposed to be a lifting day, instead I met Fran.

Pardon my language, but Fran can go to hell.

Thrusters were with 65lbs, I wanted to 95 but my coach told me to go 65 since it was my first time.

Pull-ups were done strict since I have no idea how to kip.

Total time: 9:11

I don't feel to bad though, beat an ex college football receiver and a "Mr. Fitness" Guido. Both a few years younger than me

[Titanium Bulwark]

Had to read up on crossfit to tell what you were talking about. I was thinking, wow, this girl must have really messed Khep up!

I like the way you've got your goals set up. Makes you want to do an extra rep, lifting a space rock just a little bit higher.

Good work!

[BeigeTurtle]

Sorry I haven't made it over hear to tell you

Happy Birthday!

and

DAMN DUDE

lookin' amazing

Whoa! Happy belated!!