Elsfaire - Secret Agent Training

[elsfaire]

Welcome to the Team, Agent Elsfaire.

 

We have the results of your evaluation, and we feel there is some training to do before you are ready for your first assignment. An Assassin must be able to get out of any sticky situation that arises. Strength, flexibility, and body control are essential, as well as the ability to leave the area quickly. Below are the results of your evaluation, and the recommended course of action for the next 6 weeks to prepare you for summertime missions.

 

Evaluation Results:

Skill Starting notes Starting time/rep Squat - relaxed comfortable, feet flat.   Squat- body weight Need to get used to proper form & lower height. R knee crackles. Watch ankle for pronation. 38, 3 mini rests Butterfly stretch forehead to toes, knees almost flat, back very rounded Quadrupedal movement Bear walk awkward. Need hamstring flexibility Tuck roll- forward ok   Tuck roll->candlestick NA (Not attempted)   Tuck roll->leg variations NA (Not attempted)   Tuck roll- backward awkward   Tuck roll- backward w/ leg variations   Back extension NA (Not attempted)   Crow Stand-> headstand Takes a few tries to get up, shaky 4 sec Handstand NA (Not attempted)   Cartwheel NA (Not attempted)   Plank form seems good 72 sec Hollow Hold not "open" 7 sec Pushups start well, sag after a few reps 7 floor Hang Hold->Pullups hang, chin over bar 11 sec parallel bar hold straight body 18 sec Static bar hang NA (thought was above)   Arch up   25 sec Bridge   18 sec EFFS-> split standing effs on bed, about 90 degrees w/each leg. Slightly more with R leg       Rows 1-arm, 8 lb soft KB 30 reps, 17-13 Cardio-interval warm-up, sprint 30 sec, recover 2 min, run 30 sec, recover 2.5 min, jog 30 sec, walk & cool down

 

Main Goal:

To develop body control, strength and stamina to be ready for whatever future adventures may hold.

 

 

Sub-goal 1: Strength development – BBWW or Angry Birds workout 3 or more days each week. Also at least 3 days per week (preferably alternate days), work on the specific skills of quadrupedal movement, tuck rolls (forward & backward), crow stand, hollow hold, hang hold, static bar hang, arch up, bridge, and elevated foot stretch working towards splits. +4 STR +1 DEX

 

Sub-goal 2: Flexibility – Do yoga for flexibility at least 5 days per week. +4 DEX

 

Sub-goal 3: Do aerobic interval training at least twice a week. +4 STA

 

Motivation:

I love to try new activities (skiing, wakeboarding, exploring new places) and to use the world as a playground (climb trees, cross streams on fallen trees, jump on logs, etc.) However, I often won’t do these things out of fear, or if I do them anyway, I am overcautious and tense while doing them. This causes a problem with enjoying the activity. I have been timid with activity since middle school because of a lack of feeling in control of my body. I feel like I am not sure exactly what will happen when I try to do certain things, and doubt that I will have the strength to do it for long anyway. I believe that developing strength, flexibility, and body control will help me to feel more confident in my ability to do physical activities, and the aerobic interval training will help my endurance so I can do activities for longer.

 

(Side) Life Goal:

Remember, every agent must also have a good alibi. Make your regular identity believable, and it is easier to be a secret agent without being discovered.

 

Spend 3 hours a week working on my ebook or classes. +1 WIS, +1 CHA

 

Here are some of the "Evaluation" videos and pics:

 

Rolls:

 

Pushups:

 

Bridge:

 

Crow Stand:

 

 

 

Here's to making progress the next 6 weeks!

[xanjra]

Oh my!  Loving the mask!

 

M x

[elsfaire]

Sorry about the wall of text in that first post. I am glad to be in the Assassins Guild for this challenge, and happy to have any input anyone wants to give!

[Nuala]

****This is a semi-automated message from your Robot guild leader.****

 

Hello and welcome to the assassin guild! First of all, I want to thank you for having chosen our guild as your first, it makes us really happy and proud. I really hope you will enjoy being with us and that you will find here all the support you need. 

 

First of all

Make sure you subscribe to the announcement thread: (button "Follow this topic", upper right of the thread)

http://rebellion.nerdfitness.com/index.php?/topic/46593-guild-information-and-announcements-please-subscribe/

And if you don't want to subscribe, make at least sure you read it once a week. It is usually updated on Monday/Tuesday to present the new mini-challenge and Assassin most wanted list.

 

What you need to know.

Whatever you do, remember that your challenge is your priority. Mini-challenges, guild activities, PVP are not mandatory. They are here for you to have fun, discover new exercises, have some friendly competitions but they must not hinder your progresses. If a mini-challenge seems too overwhelming for you, just don't do it.

 

Being here with us will give you access to many not mandatory activities, aka:

- Skill mini-challenge. The skill mini-challenge will start on Monday, April 14 and will last the whole challenge (aka 6 weeks). As the name may suggest, you will be asked to work on a skill over the course of the challenge. The skill we will work on this time is the infamous "Pistol squat" under the supervision of our Ent assassin: Phylanx. The main thread can be found here. Every week new exercises will be posted. Remember that form is everything, don't hesitate at having your form checked if you're not sure of you.

 

- PVP. PVP are competitions started by other members of the rebellion. If you enjoy measuring yourself to other, they may be the right thing for you. So, don't forget to check the PVP forum to find or even make your own PVP! Remember to read the rules though 

 

What we expect from you!

Consistency, awesomeness and regular updates. One update at the end of the challenge won't do, we want to be able to see you are still here with us. One Update a week is a minimum. More would be even better 

 

Don't stay by yourself. If you want people to follow your thread and support you, you have to do the same. Support is as much giving as recieving! You will probably find many people who share the same goals as you, go visit their thread, cheer on them and they will probably do the same. And because we are awesome, we already created the Assassin phonebook to help you!

 

Don't stay by yourself bis! The assassin's den is open to all, you have funny gifs to share, a story to tell, needs some advices or just want a place to chat? The Assassin's den is the place to go (also, we have parkour corgis, ninja cats and killer sloth)!

 

What else?

If you have any problems, questions or suggestions for the guild, feel free to send your guild leaders a PM. Your guild leaders being:

Apfelstrudi: The fruity overlord

Vengefulpear: The secret dinosaur

Nuala: The robotic mistress of pain (that's me!)

 

Also, we are still looking for journalists to work on the weekly most wanted list. The job is quite simple and more journalists will make everyone happy. PM Apfelstrudi if you are interested.

 

Sorry for the wall of text! I wish you luck for this challenge! 

 

****This was a semi-automated message from your Robot guild leader.****

[Hazard]

happy to have any input anyone wants to give!

 

 

Back tuck roll: Before you begin the roll, bring your hands up next to your head, palms facing the ceiling.  This will have them in position faster to give a push assist during the roll.

 

Pushups:  Try inclined pushups.  With your feet on the floor, find a table/desk/chair to place your hands on in which you're able to bend your elbows into the full range of motion for at least 3 pushups.  This will allow you to build up your strength in all the right ways.  Do 3 sets the first time.  So you'll be doing 3-3-3.  Next workout, do 3-3-4.  Then 3-4-4.  Then 4-4-4.  Then 4-4-5.   4-5-5.  5-5-5.   When you can do 3 sets of 5 repetitions, switch to a lower incline where you're only able to do 3 repetitions again.  Repeat the cycle.  Then move to a lower incline again.  Repeat until you're on the floor doing full range of motion pushups.  This will get you there!

 

Thanks for sharing the videos!

[elsfaire]

Thanks, Hazard. I will try that for the backward roll. I vaguely remember being told that years ago...

 

I am actually doing incline pushups for my regular workouts (up to doing 50, but only if I take lots of breaks, lol). For the "evaluation," I wanted to see how I could do with regular floor pushups. Considering I used to only be able to do 2-4 with pretty bad form, this is an improvement. It is just not at a good point for making floor pushups part of my workout yet. I will, however, switch to a slightly lower incline as you suggest.

 

Thanks!

[Hazard]

 For the "evaluation," I wanted to see how I could do with regular floor pushups. 

 

Great idea!

[Silverwitch]

Ha, found ya, and will follow! We will have so much fun here!

 

Now there is a woman with the mask, too. (Hazard is "the man with the mask").

 

Great challenge! I see, you have a flexibility goal  too. Which are your favorite yoga exercises?

[elsfaire]

@Silverwitch- yes, Assassins are great fun. I live the mini-challenges! I am also a bit of a Hazard copy-cat, but if something works, why not use it?

I am just getting back into yoga after a long hiatus (and a not very advanced place). I am using the Yoga Studio app and usually doing the 15 min beginner flexibility 'class.' I like reclined pidgeon pose for my knees & IT band, and think lizard will help a lot with splits.

[raptron]

Bahaha, I love the spooky mask! Excited to see you progress over the next six weeks.

[elsfaire]

Day 1 is off to a good start. Did 15 minutes flexibility yoga this morning, and all the level 1 mini challenge stretches/exercises.

Also did all 3 circuits of BBWW without resting! Granted, circuit 3 was a lot slower than circuit 1, but this is the first time I got through all of it without a rest. Woohoo!

This will be a great challenge.

[torpedotor]

Welcome to the Assassins. I think you'll like it here. Remember, we have the most fun.

Nice job on Day 1.

[Silverwitch]

Wow, three rounds without resting! Now that's an encouraging start!

[raptron]

Hells yes for starting strong.

[elsfaire]

Agent Training Log, Day 2

 

When I think about how I am doing with my training compared to my fitness level a year or two ago, I feel good about how I am progressing. Sometimes, however, I look at some of the more experienced agents and get both intimidated and inspired - How could I ever get to be that strong? That flexible? Will I ever be able to have that kind of body control and stamina? Then I remember that some of those impressive agents started right here at some point: clumsy, weak, and easily fatigued. And my motivation gets renewed.

 

Today was a skills and aerobic day:

 

Assassin Skills (not in the order worked on):

quadrupedal movement               Bear walk forward and left/right. approx 30 sec total

forward tuck roll                           5 rolls, rest to recover from dizziness between rolls

backward tuck roll                        2 rolls, less awkward, but dizzy

crow stand                                   Multiple attempts, longest hold 4 sec

hollow hold                                  3 x 10 seconds

hang hold                                    Did not do. (Wrists were tired)

static bar hang                            10 sec

arch up                                        3 x 12 sec

bridge                                          2 x 13 seconds

effs & other stretches ->splits      lunge/floor stretch variants

 

Aerobic Interval Training:

12 min walk, 3 cycles run/jog 60-walk 90, skipped 1 cycle, 2 run/walk cycles as before, cool down

 

Pistol Squat Mini-Challenge:

all level 1 activities, plus standing leg raise

 

A to Z Veggie Challenge:

Yesterday made a new asparagus recipe. Tomorrow is something with beets or bok choy...

 

I did not have time for flexibility yoga this morning, so I plan to do a 15 min. relaxation yoga set before bed. Hopefully it will happen before I pass out.

[elsfaire]

Agent Training Log, Day 3

 

I did a short yoga routine last night, so yesterday was completed entirely. Today was a busy one. I am doing a lot of updates on our business website, and the work is urgent so I almost forgot to stop and work out, other than the mini challenge activities while my computer restarted. Fortunately, my husband asked me to take a break in the evening to take a walk, and I opted to do Angry Birds after that, so I am still on track.

 

I may need to do some better tracking of sleep and food habits to see why the workouts seem so much harder on some days than others. Maybe it is just paying more attention to form on those days...

 

Angry Birds: (3 attempts at each, cumulative amounts)

Body weight squats: 50 total

Incline pushups: 36 (16-12-8)

1-arm rows: 45 (16-15-14)

Planks: 2 min 12 sec (35-47-50)

 

Walk:

1.6 miles, in about 30 min

 

Assassin Mini-Challenge:

All level 1 activities, plus standing leg raise

 

Pretty much on track, but I am needing to get creative to make sure I don't fall off the bandwagon.

[xanjra]

Nice to see you fitting it all in around real life!

 

M x

[cmhutch]

I've been meaning to drop by, and finally made it over. Awesome goals and progress so far! I love that your motivation is to be able to do fun/adventurous things--after all, what's life without a little adventure? 

 

Probably a good idea to look at sleep/eating when it comes to some days being harder than others. If I have a bad night's sleep, I feel like I'm working at half strength. 

[raptron]

Definitely take a look at sleep and eating habits if you have the time/inclination. They can explain a lot about why your workouts change from day-to-day. Looks like you are doing pretty well though.

[elsfaire]

Thanks for the suggestions. I know sleep is an issue - I seem to have trouble staying asleep for the entire night. I have always woken up once or twice, but it had been really bad for awhile. I am trying a few things and sleep is getting better - I slept for 3 hours, then 3 more last night - but after that I was pretty much awake and not tired anymore. I know I need more sleep, but I just don't feel tired.

 

I should probably start tracking food again, too. When I first went mostly paleo my energy level was through the roof! That is not the case anymore (but see sleep issues above), and I am still often not hungry for 3 meals. I think the energy has something to do with how much sugar I have had. I made myself some paleo-ish almond butter cookies a few days ago, but they have agave nectar (or honey, can't remember) in them. When I first had them, they tasted SUPER sweet - almost nauseatingly so. Now that I have been eating them for a few days, they just taste like what I would expect from cookies. So, I probably am eating too much sugar and that is contributing to my energy, sleep, and fitness issues.

 

Agent Training Log, Day 4 (Apr 17)

 

Thursday was a challenging one for fitting in fitness, but I did what needed to be done. Mostly. I guess this is part of the training as well - to figure out how to fit training routines in around the rest of life. After all, it is not like taking a class that is completed at the end of 6 or 12 weeks or so. This is an ongoing process of leveling up - of the constant pursuit of self-improvement.

 

Assassin Skills (not in the order worked on):

quadrupedal movement               Bear walk forward and left/right. approx 45 sec total

forward tuck roll                           2 rolls, rest to recover from dizziness between rolls

backward tuck roll                        1 roll, dizzy, and lopsided

crow stand                                   Multiple attempts, longest hold 4 sec

hollow hold                                  3 x 10 seconds

hang hold                                    --

static bar hang                            --

arch up                                        3 x 12 sec

bridge                                          2 x 15 seconds

effs & other stretches ->splits      lunge/floor stretch variants

reverse crunches                         3

 

Aerobic Interval Training:

Rest day (did a 1.1 mile walk, though)

 

Strength Training:

Recovery day

 

Yoga:

15 minute flexibility

 

Pistol Squat Mini-Challenge:

all level 1 and 2 activities

 

A to Z Veggie Challenge:

Found a good raw beet recipe. Now to make it!

[Twilight]

Great workout.

[Hazard]

 I guess this is part of the training as well - to figure out how to fit training routines in around the rest of life.

 

When I find myself short on time and unable to accomplish every exercise/skill that I wish I could for the day, I mentally prioritize those exercises/skills based in order of how much they'd benefit me to get done.  Then I do at least the top one on my list.  The one that I think would most benefit me.  Then if I find I have more time, I do the next one on my list.  And so on.

[elsfaire]

Thanks for the input!

 

I read a post on another thread talking about rest days, and I wonder if I may need to change up my routine a bit? Doing yoga or a walk pretty much daily is fine, but I wonder if by alternating the bodyweight workouts and skills days I am actually working the same muscles every day, and therefore not ever recovering? It is actually hard to NOT workout each day, though. I feel like something it missing when I don't.

[elsfaire]

And... fell off the bandwagon today. Or maybe it is just a recovery day - I do have it built into my goals to be able to take days off, so I guess all is still well. This morning was ok, but busy. By the time I got any time to start thinking about exercise, though, I just felt exhausted. Really tired, and just slightly sore everywhere when I do much. I know it is mostly due to lack of sleep. Last night was far too short.

 

Assassin Skills (not in the order worked on):

recovery day

 

Aerobic Interval Training:

Active recovery - 1 mile walk

 

Strength Training:

Active recovery day (see above)

 

Yoga:

none

 

Pistol Squat Mini-Challenge:

none

 

A to Z Veggie Challenge:

Moroccan Spring Vegetable Salad (with Beets) for B, and

White House Sweet Potatoes and Greens (using collards) for C

 

Here is to being able to wake up when my body needs to tomorrow morning (or, more accurately, go back to bed after I wake up far too early again).

[Silverwitch]

Thanks for the input!

 

I read a post on another thread talking about rest days, and I wonder if I may need to change up my routine a bit? Doing yoga or a walk pretty much daily is fine, but I wonder if by alternating the bodyweight workouts and skills days I am actually working the same muscles every day, and therefore not ever recovering? It is actually hard to NOT workout each day, though. I feel like something it missing when I don't.

 

Thought about that myself, too. I my first challenge, I completely forgot about rest times… and frankly, in this challenge, I just like my daily workout way too much to not do anything. It feels great, and yeah, I would miss it too. Now that the sun is up early, rising early and working out feels so awesome, such a great start of the day. Nah, I'm not going to give that up!

 

I think one would feel if one overdoes it. If we listen to our muscles we won't really do anything wrong, I assume.