Another year, another Dirty challenge.

[DirtyLittleSecrets]

Main Quest

 

Be able to complete the Marines Physical Fitness Test with maximal scoring. 100 sit ups in 2 minutes, 8 pull-ups and 4.82 km in 21 minutes (4:20 minute kilometer).

 

Fitness Goals

 

1. Consistently complete workouts: STA: 2 STR:2

 

Total body strength training 3 times per week (or WOD) , 30 minute (at least) run 3 times per week and 1 form of cross training to give my legs a break (cycling, rowing, cardio circuit).

 

Challenges start level:

 

Body weight squats: 40

Modified push-ups: 17

Sit ups: 65

Pace: 6:47 min/km

Pull ups: Assisted, green band

 

Challenge end goal:

 

Body weight squats: 80

Modified push-ups: 40

Sit Ups: 100

Pace: 6:30

Pull ups: 1 unassisted pull up

 

2. Pace work;  DEX: 3   STA: 1

 

To increase my pacing I’m going to introduce doing a speed runs once a week and a long run once a week. The long run will be at the beginning of the week and the speed work will be at the end before my weekend break.

 

 Long runs

 

Will initially be an hour for Week 1-3 and I’ll be adding on time so by the end of the challenge I’m running for an hour and half. Mileage will be noted.

 

Speed runs

 

Week 1-2: Acceleration sets. 10-15 seconds of increasing my speed until I approach full out sprints then slow down to a jog. Goal is to make these smooth and work up to doing 6 sets. Yay beginning pace training!

 

Week 2-3: Fartleks. Fartleks are essentially when you increase your speed for a period of time then have a recovery interval before performing the next set. If condemned to the treadmill due to bad weather I’m going to do timed speed play and if outside I’m going to pick objects in the distance to run towards (or until I can no longer maintain that speed depending on the route).

 

Week 4: Track Workout- Run 5 km of intervals ranging between 200 meters and 1.6 km. Run the interval at an increased pace then walk/slow jog half of that distance. So if I ran 200 meters I would slow jog 100 meters then move on to the next interval.

 

Week 5: Hill sprints- I  have a lovely hill near the college that I can utilize for hill sprints. Run up the hill then slowly jog back down for 6-10 repetitions.

 

Week 6: Track Workout

 

 

 

3. Arm Yourself! STR:2 STA: 2

 

I have puny arms of a kitten while I want the arms of the tiger. While I will be performing essential lifts like squats and deadlifts for lower body I want to challenge myself to perform more arm exercises. Perform exercises like pull ups, dips, bench press, push-ups, pull downs, farmers walks and rows. Accessory work for biceps, forearms and wrists are also going to be implemented.

 

 

Sidequests:

 

Clean my room and get internet connected. 

CHA: 1

Very self-explanatory but important.

 

 

 

 

6 week hard-hat challenge: Core strength.

STA: 2

I’m going to do planks until I can hold them for 5 minutes. If I get to 5 minutes before the end, I’m going to start working on wall planks and start working towards doing a handstand. 5 minutes a day of practice. If this goal spans more than one challenge that's fine, I just want to be able to do it.

[lilbichy]

awesome goals!  i really like how you have your runs set up and strategized to achieve the goals =)

[smurray]

Nice running goals.  I expect to see some solid improvements in your pace.  Stay healthy and you will do fine.

[DirtyLittleSecrets]

awesome goals!  i really like how you have your runs set up and strategized to achieve the goals =)

Thanks Lilbichy . Knowing what I'm going to do is half the battle really!

Nice running goals.  I expect to see some solid improvements in your pace.  Stay healthy and you will do fine.

That's the plan! Thanks :-)

[Knightwatch]

Your goals look great!  Can't wait to see you crush 'em.  Go get it!  

[DirtyLittleSecrets]

So, I finished OnRamp at our local CrossFit gym today and my coach couldn't believe how many of the techniques she was teaching me today that I couldn't do. I've been a boss at doing deadlifts, did thrusters my first day by mistake ( felt like a natural progression and my body just kinda did it perfectly) and killed it with competing the mini WoDs. So when I was struggling to do ring dips, handstands, and cartwheels she was genuinely confused. I've skipped arm/shoulder day in a big way and I think it's my lack of confidence AND strength in my upper body that stopped me.

I'm excited for this challenge because I'm starting to work on handstands as well as general arm strength. I don't want that anymore and it will help me greatly towards my pull up goal.

Boo yeah

[EmCee]

I love your running progression plan and might have to incorporate them into my runs! Nice solid out line for the rest of your challenge too!

[tenaciousglee]

Solidarity amongst the noodle-armed! I'll definitely track along with you for USMC test prep. Crunches were my weakest category last time.

[DirtyLittleSecrets]

I'm a beast when it comes to crunches but ever since I quit my serving job and went back to school my runs have really suffered. Then with the pull ups I've had great progression but it's probably limited by my upper body strength and will be an issue later when I try to work up to 8.

I think we should try for doing a practice drill week 3 and one very close to your birthday to compare.

[tenaciousglee]

Sounds good. I'll try to get plenty of accessory crunch work in. I've been skipping it because everyone says you can't crunch your way to a six pack, but I still have to make some effort if I want there to be some muscle under the belly.

[DirtyLittleSecrets]

And that's based on the idea working muscles is soley for looks. Strong cores are essential for helping to stabilize a ton of different lifts. They're useful

[Librarian of Doom]

And that's based on the idea working muscles is soley for looks. Strong cores are essential for helping to stabilize a ton of different lifts. They're useful

 

This is truth right here. For awhile my limiting factor on things like squats and deadlifts was not my leg strength, but my core just couldn't stabilize me. 

 

Love your goals! I also have issues with upper-body strength, which is something I'm going to have to work on as soon as I'm cleared to go back to real exercise. 

[SunSeeker]

Hello. Are you a marine, wanting to become a marine or just using their test as a goal? I'm married to a former marine drill sergeant and was just curious.

I've neglected my arms lately and I'm going to work on them this challenge as well. My legs are super strong and want the arms to match.

Great goals. Good luck on your challenge!

[DirtyLittleSecrets]

I'm just using it as a bench marker for physical fitness. I'm in a Fitness and Health Promotion diploma program at my local college and that was the benchmark goal I set for myself to be able to finish by graduation.

I honestly never went to a gym prior to signing up for my program so this has been a pretty big leap of faith for me. It's working out though and I'm in a good place.

[DirtyLittleSecrets]

Also today's workout:

Graduating from the green resistance band to purple! Did 3 sets of 8 easily, actually sometimes surpassing 8 without realizing it because my arms weren't getting that tired. Did sit ups till fatigue between sets, hit 62 the first time then 45 the next.

Did a bootcamp today and my hour run. All in all a good day

[lilbichy]

sounds like a fabs workout for day 1!  impressive =)

[Knightwatch]

Sounds like you're off to a great start!

[fluffyrin42]

Hey DLS!  Glad to see you're off to a great start.  Love the arm goals this time around - can't wait to see how you do.  

[DirtyLittleSecrets]

sounds like a fabs workout for day 1!  impressive =)

 

Sounds like you're off to a great start!

 

Thanks guys . I'm happy since I figured my long runs are 17% finished already (1/6) and I will achieve that pull up. Great motivation to keep going!

 

Hey DLS!  Glad to see you're off to a great start.  Love the arm goals this time around - can't wait to see how you do.  

 

Thank you .  I can't wait till I can start directing people to the gun show!

 

 

[SunSeeker]

Great measurement tool.  Back in the day (many days ago), I was able to max out the Army PT test (pushups, situps and run).  The situps were always my weakest event.  Does the Marine test have pushups or pullups?  

 

Good work on those noodles!  You will have to post a picture at the end of the challenge showing us your new guns!

[DirtyLittleSecrets]

The Marine test has pull ups. For females they do have a flexed arm hang instead of pull ups, but since they will be changing over format soon I decided just to go with pull ups. Why not stay ahead of the game 

[DirtyLittleSecrets]

So....today in class we were talking about biological sex differences in fitness. We got to a point where they were talking about females have better muscular endurance and ability to hold positions better than males.

 

The other guy I teach the bootcamp with made a comment about my not being able to hold planks for the full 30 seconds last night. I don't think he was trying to be mean (especially since I went out of my way to put his bootcamp music on my phone, created the interval timer AND made the basic layout for our bootcamp classes) but it really hurt my feelings. Like I'm trying to hold my composure in at the school right now.

 

Later I know this hurt will be steeled into resolve but for now I'm calling the waaabulance.

[KillerGriller]

Great goals, looks like an awesome challenge

[SunSeeker]

I think it would just be super cool to be able to do a pull-up!  Keep working and you will get there.  I will definitely be working towards this goal in the new year.

 

It's just a generalization and we are all better at some things and more challenged at others.  You will get stronger!  Planks are partly mental.  When you hit the 30 second mark, use that comment to help you make it to 35, then 40....  Just a little bit longer each time!

[DirtyLittleSecrets]

Lily Allen made me feel better.