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Solstice Tiger: Harder, Better, Faster, Stronger


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Harder, Better, Faster, Stronger

 

This challenge, the overarching goal is to get better. I've been doing pretty well for the last few challenges at just showing up and doing things. This time, that won't be enough. At the end, I'll outline the final grading criteria for this challenge.

 

Quest 1: Harder

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Last challenge I simply did the same workout over and over. No additional reps, no progressing into harder iterations of a move. Well no longer! This time around, I will add reps or switch into a different version of an exercise each week.

One point will be awarded for each week I add more reps (or hold time) or change up exercises. Not all exercises need to be added to or modified each week.

Seven additional points will be awarded at the end for successfully adding reps or modifying all exercises in my bodyweight circuit (it has 7 exercises in it). This is all or nothing.

 

Quest 2: Better

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Last challenge I added some paleo(ish) cooking to my weeks and watched my macros. That was great and all, but I noticed that my protein intake was usually not up to snuff. This time, I'll be watching two things: my macro and my protein gram count. Macro goal is still 50-30-20; protein goal is 85g on a regular day (the count goes up when I exercise since I'm adding calories back to my total) so that's what we'll shoot for. Macros will again be graded by week; protein will be graded by day. I will not deduct points in the event of going over on protein and under on both fat and carb. I will deduct points in the event of going over on protein and fat or carb.

One point will be awarded for each day I meet my protein goal.

Five points will be awarded for staying within 3% of macro; three points will be awarded for staying within 5% of macro; and one point will be awarded for staying within 7% of macro. Zero points for going outside of that.

 

Quest 3: Faster

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At least one workout each week is to be a running workout by our apartment (with additional arm nonsense either before or after). It's a 5k route. Last time I did that, it took 42:28, average 12:53 min/mile (first mile was 11:45, second mile was 13:22, third mile was 14:01, change mile was 11:14). I want to get more awesome at that. Faster, if you will. I'd like to improve my minute/mile times, and by extension, the total time.

I've been thinking about it, and I don't think I can run a 5k each week without other shorter runs in there too. So I do not have to run 5k each week, but I will do 5k on the last week for comparison. Point system below still counts for shorter-than-5k runs but I'll be grading myself against the last time I ran a particular route instead of the 5k numbers.

One point will be awarded for each running workout.

One additional point will be awarded for running faster/better than this posted time (for the first week) or the week previous (for all following weeks). I will also accept running a better first, second, or third mile as additional point opportunities.

 

Life Quest: Stronger

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I'm going to learn to juggle! OK, so it doesn't quite fit in with "Stronger" but I basically covered that with "Harder" so... Just roll with it. I don't currently have juggling balls, but I do have k-cups! And they're actually a pretty good size and a light, forgiving weight. I'll carry 3 cups around with me and practice juggling when I have spare moments. I can currently toss one cup back and forth well. Two is iffy; they keep going not straight. Three is right out. At the end of this, I'll be juggling three.

Two points will be awarded for each day I practice for ten minutes (to a total of 10 possible points per week).

One point will be awarded for each day I just practice here and there for a few tosses at a time (no limit, but does not combine with above).

 

 

Final Grading

 

Total points up for grabs here is 109.

98-109 = A This is what we strive for

87-97 = B

76-86 = C

65-75 = D but that's basically failing

 

Hitting in the 103-109 range calls for a piece of treasure to be determined before the challenge begins (so I don't cheat later).

Hitting in the total A range calls for a slightly less lustrous piece of treasure, also tbd before the challenge begins.

Couldn't figure out prizes before the challenge started, so we're not going to go with them. However, I may at the end purchase a new camelback for running and/or a foam roller since both of those have been on my list of things to get for a while. They are not rewards, but tools for my continuing advancement. (But who knows what finances will look like...ugh.)

 

Nerdwarts

 

OK, here are my AMRAP numbers for Nerdwarts. It's not specifically a quest this challenge, but I want to significantly increase my ability with each of these things over the course of the challenge. Each, or a variation thereon (like regular squats and foot-assisted pull ups) are included in my bodyweight routine. So each will be seeing improvement through Quest 1 (or should be). I don't know what the Leaders have in mind for Nerdwarts minis, but I look forward to challenging myself this challenge!

standard floor push ups (7)

jackknife pull ups (4)

split squats (19 with left leg forward)

elbow plank (42 sec)

 

 

(Still on the fence about giving myself additional points for listening to "Harder, Better, Faster, Stronger" every time I wok out.)

 

LET'S DO THIS!

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(OK, you got me. The quest images really don't have anything to do with the quests. What can I say? I really love Hawkeye.)

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

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Sweet Juggling will be fun :D and the Nerdwarts mini needs to start already!

 

True dat! I wanna know where I got sorted!!

 

I'm super stoked for juggling, actually :D I wanna pull it out like a trick at the next party I go to. Just like, hey guys, watch this! Grab like 3 limes or something. It'll be pretty sweet.

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

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Hell yes :D

 

I'm so hardcore Hufflepuff it's hilarious, but I guess they gotta weight the houses evenly with people's AMRAPs... the suspense is gonna kill me.

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

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Your challenge looks like fun, good luck with it! I'm curious to see where the new workout regime will get you, and of course I hope for videos and/or pictures of the juggling :P

  • Like 1
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There will definitely be pictures/videos if I can wrangle the fiance into helping :D

 

Your challenge looks fun, and I think that you deserve extra credit for the Monty Python reference. :-)

 

Thanks! Though... I'm not sure what Monty Python reference I used! I see the Skyrim one, but can't place Monty Python.. :/

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

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I also decided to change the way I count my runs, since the way I had it set up seemed designed for failure. And though failure can be a useful teaching tool, it is not what I generally strive for.

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

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I hadn't intended that!!! But I am glad that my subconscious is cooler than I am [emoji14] that's excellent

Sent from my XT1096 using Tapatalk

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

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For reference:

I currently do a modified Advanced Bodyweight Workout as below. (Some days, if time is an issue, it's 2 sets instead of 3.)

 

Squats 3x30

Pull ups 3x10 foot-assisted, 3x1 3/4 pull up

Lunges 3x20

Bench dips 3x10

Step ups 3x20

Push ups 3x10

Plank 3x30 sec

 

Quest 1 is to increase all of these, either in reps or in difficulty. So I'll be keeping track here each week as I do that!

 

Squats --> Week 2, switched to sets of 15 split squats (+1)

Pull ups

Lunges

Bench dips --> Week 1, up to 12 per set (+1)

Step ups

Push ups

Plank

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

Link to post

Look at your work out of pure awesomeness!

Woooooot!

If you want to improve your 5k time maybe you can do a shorter HIIT run from time to time.

For protein busts I usually relay on salmon, tuna, turkey breast or prawns. Low I fat but high in protein. Or some Greek yoghurt from time to time if dairy is not an issue

  • Like 1

Reduce Body fat from 25% to 19% (7 skin fold)


0%
0%

 

Urban Monkey | Level 3 Aspiring Assassin

STR 8.4 | DEX 5.5 | STA 6 | CON 7,75 | WIS 1,5 | CHA 2.25 ]

My current challenge

1 | 2 | 3

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If you want to improve your 5k time maybe you can do a shorter HIIT run from time to time.

For protein busts I usually relay on salmon, tuna, turkey breast or prawns. Low I fat but high in protein. Or some Greek yoghurt from time to time if dairy is not an issue

 

The HIIT run is a really good idea; I always forget that those exist! Thanks :D

 

I have been doing the greek yogurt for the last couple weeks, and that's definitely helped. I may have to try one of those other suggestions though, mix it up a little.

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

Link to post

OK, so I'm not up to doing 3 sets yet (I took like 3 weeks off of bodyweight workouts before this challenge, yikes), but I did 2 full sets plus squats, pull ups, half of the lunges, and dips. So 2.5 sets, basically. Added in 2 additional reps on my dips (because I'd really like triceps).

 

Hit my protein goal for the day! (+1)

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

Link to post

I really love Hawkeye too!  I loved how the most recent Avengers really fleshed him out - so fun.  

 

I think your goals are looking great - I like the better, faster, stronger idea.  Progress is a great goal all on it's own!

  • Like 1

Level 6 Ranger

 

Current Challenge - Scrubs!

 

Previous Challenges - Theme-Free LazinessMedieval MarginaliaBrandon Sanderson's Way of Kings Theme - AgainWay of Kings 1Top Gear ThemeStargate SG:1 themeIron Druid theme!

 

2016 Battle Log (Long term goal tracking)

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Thanks guys!

I hit protein Tuesday but not Wednesday, but on the bright side, I got a solid 10 minutes of 2-cup juggling practice in while waiting for an interview on Wednesday. So yay!

Sent from my XT1096 using Tapatalk

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

Link to post

So how have you been doing the past couple of days? I'm really curious! I had a great first week so that gives me plenty of energy to conquer the second one, yay! 

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Did they see you practicing?  That might be a memorable talking point!

 

Haha, they did not: I put the k-cups away when I heard someone approaching. Not ready for an audience yet!!

 

So how have you been doing the past couple of days? I'm really curious! I had a great first week so that gives me plenty of energy to conquer the second one, yay! 

 

I return! Last few days were interesting: I was out of town in Seattle for my sister's graduation so working out and eating well was much more difficult than usual. Overall though, I did better than I expected I would! So that's good.

 

Week 1 Point Round Up

 

Working out: +1 point for adding reps to dips

Running: +0 points (I did not get in a run this week)

Protein: +5 points (M, T, R, F, Sun)

Macro: +1 point (off by 6%: 46-36-19)

Juggling: +4 points (2 days of >10 minutes practices)

 

Total: 11 points

 

Overall, OK. While in Seattle, I didn't manage to run or hit the gym in the hotel (and there was nowhere to do pull ups from *cries*) but I did do a short bodyweight circuit in the hotel room on my last night there and I walked around a lot too. Diet went a little out the window since we were eating at fast food places a lot, but I tried to make healthier choices (I ate a lot of fast food salads, lol) and choose things with more protein. My mom and sister were no help while I was practicing juggling, but I still did it once while I was there. I really need actual balls, lol. 

 

Now for a week where everything goes smoothly! ahahahaha, that never happens :D

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

Link to post

I'm super proud of her! She now has two Bachelors (I think she double majored but I'm not positive) and a Masters. She's my favorite person in the world :D

  • Like 1

Level 5 Human Assassin

Current Challenge: x

Previous Challenges: 4 3 2 1

 

"Iron Man's got a suit, and the Hulk's pretty strong. And Thor he's like a god, and me I'm just a guy... Just a regular guy in a not so regular world. What's a man to do when I know I'm just a regular guy in a not so regular world?...They're like 'Yo, ain't you that Hawkguy dude?' And I'm like, Nah, you got me confused."

- from "Hawkguy", Adam WarRock

Link to post

That's really awesome of your sister! And I'm really glad you did good, even though you were gone. I know that's hard, and you don't have to be perfect. Just make sure you do good, and that's what you did :) 

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