Hazard: 1st Mission - Agent Field Test

[Hazard]

Report for: Mar 12, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    178.4 lbs  (80.9 kg)

Calories:  1700

Protein:   161 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   178.4 lbs  (80.9 kg)

16 Day Change:     -2.8 lbs  (-1.3 kg)
 

Starting Waist:    35.4 in   (89.9 cm)

Current Waist:     33.5 in   (85.1 cm)

16 Day Change:     -1.9 in   (-4.8 cm)
 

I'm glad I have some waist measurements.  Without them I'd wonder what the heck my body is doing.  Despite my weight playing games with me, there's been a clear 0.6" (1.6 cm) drop in waist size over the past four days.  This makes me very, very happy.

 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training.

 

The new stuff.

 

hang hold -> hanging shoulder retractions -> chinup negatives ->

                                                               | 

       v-------------------------------------------------------<

       `-> chinup top-half reps -> chinups -> pullup negatives ->

                                                                | 

       v--------------------------------------------------------<

       `-> pullup top-half reps -> pullups -> side to side pullups ->

                                                                    |

       v------------------------------------------------------------<

       `-> thumbless grip pullups -> high pullups -> (if I have dip too) muscleup

 

 

 

kneeling cartwheel -> elevated cartwheel -> lunge cartwheel -> hurdle cartwheel ->

                                                                                 |

       v-------------------------------------------------------------------------<

       `-> one-arm cartwheel -> dive cartwheel

 

 

 

tuck forward roll -> straddle to tuck -> pike to tuck -> straddle forward roll ->

                                                                                | 

       v------------------------------------------------------------------------<

       `-> tuck to straddle -> pike to straddle -> pike forward roll ->

                                                                      | 

       v--------------------------------------------------------------<

       `-> tuck to pike -> straddle to pike

 

 

 

backward tuck roll -> tuck to straddle -> tuck to pike -> backward straddle roll ->

                                                                                  | 

       v--------------------------------------------------------------------------<

       `-> straddle to tuck -> straddle to pike -> backward pike roll ->

                                                                       | 

       v---------------------------------------------------------------<

       `-> pike to tuck -> pike to straddle -> back extension roll leadup ->

                                                                           | 

       v-------------------------------------------------------------------<

       `-> back extension roll

[Viriana]

Love the progressions today. Though I have to admit that as soon as I get home, I am looking up a kneeling cartwheel.

[Hazard]

Love the progressions today. Though I have to admit that as soon as I get home, I am looking up a kneeling cartwheel.

 

It's an beginner technique that takes the fear of falling away while developing a sense of our legs swinging over our body into a stand.  Get into forward lunge position, but with your rear knee touching the ground. From here, push forward for momentum while place your hands on the ground in front of you (one ahead of the other) and swing your legs up and over in an attempted cartwheel.

[Hazard]

Report for: Mar 13, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    176.8 lbs  (80.2 kg)

Calories:  1704

Protein:   150 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   176.8 lbs  (80.2 kg)

17 Day Change:     -4.4 lbs  (-2.0 kg)
 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training.

 

Earlier I posted progressions for gymnastic rolls.  Talvi's challenge update reminded me that parkour rolls use a different progression. 

 

pk foothold roll -> pk lunge roll -> pk roll -> pk dive roll

 

There's a lot of videos for pk rolls.  I think this one does the best job demonstrating and describing the progressions:

 

[Nordictxpk]

This is the best roll tutorial out there

[Andregc]

Congrats on the 2kg! Way to go! How much do you want to cut until March 31st?

[Hazard]

Congrats on the 2kg! Way to go! How much do you want to cut until March 31st?

 

At least 6 lbs (2.7 kg) of fat between March 11 to March 31.

[Hazard]

Report for: Mar 14, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    176.4 lbs  (80.0 kg)

Calories:  1706

Protein:   189 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   176.4 lbs  (80.0 kg)

18 Day Change:     -4.8 lbs  (-2.2 kg)
 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training.

 

The full list so far; with possible progressions

 

arch up

tuck jump

 

pk precision jump (progresses by adding more distance and/or height variations)

 

quadrupedal movement (I can't find any decent progressions for this, but it makes sense to begin simply, with forward, backward, and side-to-side bear crawls)

 

 

tuck roll -> roll back to candlestick -> arms to the side candlestick ->

                                                                       | 

       v---------------------------------------------------------------<

       `-> arms above head candlestick

 

 

slackline mount -> slackline forward step -> slackline backward step ->

                                                                      | 

       v--------------------------------------------------------------<

       `-> sl turn around -> sl drop knee -> sl tree

 

 

slackline drop knee -> slackline forward/backward steps

 

 

pk step vault -> pk two-hand vault -> pk speed vault -> pk lazy vault -> pk thief vault

 

 

negative parallel dips -> partial range of motion parallel dips -> parallel dips

 

 

pk foothold roll -> pk lunge roll -> pk roll -> pk dive roll

 

 

backward tuck roll -> tuck to straddle -> tuck to pike -> backward straddle roll ->

                                                                                  | 

       v--------------------------------------------------------------------------<

       `-> straddle to tuck -> straddle to pike -> backward pike roll ->

                                                                       | 

       v---------------------------------------------------------------<

       `-> pike to tuck -> pike to straddle -> back extension roll leadup ->

                                                                           | 

       v-------------------------------------------------------------------<

       `-> back extension roll

 

 

tuck forward roll -> straddle to tuck -> pike to tuck -> straddle forward roll ->

                                                                                | 

       v------------------------------------------------------------------------<

       `-> tuck to straddle -> pike to straddle -> pike forward roll ->

                                                                      | 

       v--------------------------------------------------------------<

       `-> tuck to pike -> straddle to pike

 

 

kneeling cartwheel -> elevated cartwheel -> lunge cartwheel -> hurdle cartwheel ->

                                                                                 |

       v-------------------------------------------------------------------------<

       `-> one-arm cartwheel -> dive cartwheel

 

 

hang hold -> hanging shoulder retractions -> chinup negatives ->

                                                               | 

       v-------------------------------------------------------<

       `-> chinup top-half reps -> chinups -> pullup negatives ->

                                                                | 

       v--------------------------------------------------------<

       `-> pullup top-half reps -> pullups -> side to side pullups ->

                                                                    |

       v------------------------------------------------------------<

       `-> thumbless grip pullups -> high pullups -> (if I have dip too) muscleup

 

 

plank -> hollow hold -> hanging leg raise -> dragon flag

      |                                  `-> L sit -> V sit -> manna

      V 

      -> crow/frog stand -> wall assisted handstand -> handstand -> h.s. pushups

 

 

half squat -> assisted full squat -> full squat -> bulgarian split squat ->v

                                                                           | 

          v----------------------------------------------------------------<

          `-> shrimp squat -> pistol squat -> weighted pistol squat

                                          `-> jumping pistol squat

 

 

pushups -> straddle one arm pushups

 

 

butterfly stretch -> pancake -> laying bent knee center split ->v

                                                                | 

       v--------------------------------------------------------<

       `-> laying one bent knee c.s. -> laying c.s. -> sitting center split

 

 

static bar hang -> hanging leg raise -> skin the cat -> german hang ->v

                                                                      | 

       v--------------------------------------------------------------<

       `-> tuck back lever -> single leg tuck b.l. -> straddle b.l. -> back lever

 

 

short bridge -> straight bridge -> hands elevated bridge -> bridge ->v

                                                                     | 

       v-------------------------------------------------------------<

       `-> bridge walkdown/walkup -> back bend ->v

                                                 | 

       v-----------------------------------------<

       `-> feet elevated bridge kickover -> bridge kickover ->

                                                             | 

       v-----------------------------------------------------<

       `-> back walkover -> (if I have handstand too) back handspring

 

 

knees bent elevated front foot stretch -> front leg straight e.f.f.s ->

                                                                      | 

       v--------------------------------------------------------------<

       `-> legs straight e.f.f.s. -> hand supported front split ->

                                                                 | 

       v---------------------------------------------------------<

       `-> front split -> wall assist rear knee bent (squared) split ->

                                                                      | 

       v--------------------------------------------------------------<

       `-> oversplit

       `-> standing/vertical split

       `-> split leap

[Hazard]

Report for: Mar 15, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    176.4 lbs  (80.0 kg)

Calories:  4857

Protein:   199 g

 

The increased calories for the day was expected from a planned outing.

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   176.4 lbs  (80.0 kg)

19 Day Change:     -4.8 lbs  (-2.2 kg)
 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training.

 

I'm not finding more to add to the list.  I'm sure there is more I could add, but my search is just coming across the same stuff over and over now.  So I'm going to end it where it is.

 

Setting aside progressions for the moment and getting back to just the basics, here's what I'm coming to think of as the foundations of assassin training.  In the patterns I'm seeing, the other training & skills appear to benefit from working these things first.

 

core (hollow hold, arch up, hanging leg raise)

flexibility (pike, splits)

balance (crow stand for hand work; beam and/or slackline mounting and stepping for foot work)

 

I already get my strength training through my regular workouts, But someone who doesn't weight train would probably want to view strength work (pushes, pulls, squats) as foundational as well.

[Andregc]

At least 6 lbs (2.7 kg) of fat between March 11 to March 31.

 

Good luck! I'm sure you can do it!

[Hazard]

Report for: Mar 16, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    181.6 lbs  (82.4 kg)

Calories:  2748

Protein:   173 g

 

The increased calories for this day were not planned.  I dun goofed.  But overeating will happen sometimes throughout my life, and learning to handle it is part of the process.

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   181.6 lbs  (82.4 kg)

20 Day Change:     +0.4 lbs  (+0.2 kg)
 

No worries on the weight increase.  A gain of five pounds of solid weight over 24 hours I don't believe is possible.  I'm sure I gained a little weight, but most of this has to be bloating.  It should come back down quickly over the next few days.

 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training. (complete)

       Bonus Objective: ???

 

With three weeks still left in the challenge, I want to figure up something more to work on here.

 

 

[Talvi]

1.  What time do you usually weigh yourself?   The best time to weigh yourself is just after you wake up, that way the measurement shouldn't fluctuate according to the weight of your last meal.    Just saying, if you are weighing yourself at the end of the day then you'll still have all your last meal and drinkies inside of you and it'll distort your measurements.

 

2.  Splurge days happen, and I doubt that it will truly affect your weight or strength for long.  Enjoy it while it lasts and then get back on the wagon!

 

3.  Bonus objective numéro two could be working down your list and trying a different exercise/progression each week -  as a speedy  assassin taster course.   Oh, and maybe you want to put your list on the assassin's knowledge base so that people can reference it. 

[Hazard]

1.  What time do you usually weigh yourself?   The best time to weigh yourself is just after you wake up, that way the measurement shouldn't fluctuate according to the weight of your last meal.    Just saying, if you are weighing yourself at the end of the day then you'll still have all your last meal and drinkies inside of you and it'll distort your measurements.

 

I wake up, use the loo, and weigh myself in the buff.

 

 

3.  Bonus objective numéro two could be working down your list and trying a different exercise/progression each week -  as a speedy  assassin taster course.   Oh, and maybe you want to put your list on the assassin's knowledge base so that people can reference it. 

 

Speedy assassin taster course.  Taste all the Assassins!

 

I like your idea.  I tested planks earlier (with video!) and I've been trying out butterfly, pancake, and pike stretches the past few days.  Playing a game of "can I do <thing>?" for the remaining three weeks sounds both educational and fun!

[Talvi]

Excellent morning protocol, private! *salute*

[xanjra]

LOL - pics or it didn't happen?!  

 

(Joking!)

 

M x

[Hazard]

LOL - pics or it didn't happen?!  

 

(Joking!)

 

M x

 

[robozebra]

I just realized that I haven't been following your thread! I'm sorry for not stopping by sooner, both because you've been on mine and also because your's is great! Congrats on all your progress so far and I love your progress reports. I'm having a similar guild issue, I really want to join the monks and go back to judo classes but I don't have the money right now, and as I'm just getting back to work after a period of unemployment I need to take the time to build my savings back up before I can start spending all over the place. I was also thinking of spending some time with the assasins until I'm able to join up with the monks. I'll have to try out some of the moves you've listed.

[Hazard]

Report for: Mar 17, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    180.0 lbs  (81.6 kg)

Calories:  1689

Protein:   203 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   180.0 lbs  (81.6 kg)

21 Day Change:     -1.2 lbs  (-0.6 kg)

 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training. (complete)

       Bonus Objective: Attempt various Assassin skills to determine my current abilities.

 

Further bonus objective set.  This should take me through to the end of the challenge. 

 

I spent more time trying out stretches.  I discovered that no matter how well a stretch went the day before, it still starts off terribly the next morning when my muscles are cold and my body feels stiff all over.  But!  In doing the butterfly stretch here and there throughout the day, by late evening I was able to touch my forehead to my feet!

[Hazard]

Report for: Mar 18, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    179.8 lbs  (81.6 kg)

Calories:  1705

Protein:   173 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   179.8 lbs  (81.6 kg)

22 Day Change:     -1.4 lbs  (-0.6 kg)

 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training. (complete)

       Bonus Objective: Attempt various Assassin skills to determine my current abilities.

 

 

Not the most flattering position, but here's my extended butterfly stretch so far.

 

[Viriana]

Looks like you are doing good on that stretch! Great job!

[Xahn]

Way to keep it going Hazard.  

[Hazard]

Report for: Mar 19, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    178.2 lbs  (80.8 kg)

Calories:  1638

Protein:   146 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   178.2 lbs  (80.8 kg)

23 Day Change:     -3.0 lbs  (-1.4 kg)

 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training. (complete)

       Bonus Objective: Attempt various Assassin skills to determine my current abilities.

 

          More stretching today; butterfly, pancake, and pike.  I also tried some tucked back-rolling into candlestick while watching the pilot of the new 100 tv show.

          As far as the stretching goes, I've quickly learned that "butterfly stretch -> pancake" for the center splits isn't a linear progression.  I'm thinking that all three - butterfly, pancake, and pike - are synergistic toward developing a center split.  But butterfly definitely works different leg muscles than pancake and pike.  All three, however, (when butterfly is extended) stretch out the back, so there is valuable carryover between them.

[Hazard]

Report for: Mar 20, 2014

 

Mission Objective #1: Track the movements of three High Priority targets for six weeks: Weight, Calories, Protein.

 

Weight:    177.6 lbs  (80.6 kg)

Calories:  1638

Protein:   146 g

 

 

Mission Objective #2: Cut until March 10th, then reassess (complete)

                    extended: Cut until March 31st, then reassess

 

Starting Weight:  181.2 lbs  (82.2 kg)

Current Weight:   177.6 lbs  (80.6 kg)

24 Day Change:     -3.6 lbs  (-1.6 kg)

 

 

Mission Objective #3: Recon the 7 Nerd Fitness Guilds (complete)

       Bonus Objective: Investigate & develop a reference list of foundational 'Assassin' training. (complete)

       Bonus Objective: Attempt various Assassin skills to determine my current abilities.

 

New resource acquired.  Parallettes.

 

[Bouldersnap]

You certainly are staying consistent. That's definitely the key to keeping up momentum. Don't stop doing what your doing!

[Hazard]

You certainly are staying consistent. That's definitely the key to keeping up momentum. 

 

Agreed!  Changing a lifestyle feels a lot like trying to turn a huge ship.  It only shifts direction little by little, but keep holding the turn long enough and I'll settle onto a new - and hopefully better - course.