Jarric wants to KISS

[Jarric]

KISS - Keep It Simple, Stupid!

 

Ok, so I was planning on a ludicrously complicated challenge this time round (which may be on the cards still in the future), but I realised a lot of my problems may have been caused by getting overwhelmed and trying to do to much, So this challenge I'm going to KISS.

 

 

 

Stick to Workout Plan - 30XP

What? Stick to my current workout plan

Why? I'm training for an OCR. Warrior Run 2^nd October. And I'm mildly terrified.

How? Follow this weekly plan:

M: Circuit training

T: Run

W: Legs/Shoulders

T: Run

F: Back/Chest

S: Short Run and [circuit training or bouldering]

S: Long Run and [circuit training or bouldering]

 

All runs are as per a Runkeeper plan I'm doing (erroneously titled sub-65 minute 10k), but I might switch out the Saturdays for Parkrun as that's generally the same length and it's nice to run with other people.

 

Sometimes life will get in the way, and that's fine. But try to plan ahead for this to miss as little as possible. And sometimes I may get hurt or need a rest and that's fine too. But in that case I still need to do as much as I can safely, and if I can't do that focus on recovery through stretching/yoga/foam rolling.

 

 

Get Free of Smoking - 10XP

What? Set myself up to get free of smoking.

Why? Not because it might kill me long term, oddly enough, although that clearly should be a concern. But because I know I can run faster, hike further, and feel better if I give it up.

How? Read "Allen Carr's Easy Way to Stop Smoking" minimum 3 hours per week (I'm a very slow reader). This book was recommended by @deftona and @mr_willes, and I've since found out that it was also the book both of my parents read when they gave up, which is encouraging.

 

Once I've read the book I will formulate a Plan*

 

*Plan should not merely be a plan, but should be sufficient to warrant the capital P.

 

 

Weights and Measures - 10XP

What? Track weight, measurements and body fat percentage.

Why? Because I'm not calorie counting or on any kind of diet plan, and I need to see if I can keep getting away with just intuitive eating.

How? Weight and measure myself, before bed, minimum 4 times per week. Then calculate body fat % using this handy spreadsheet. Report figures on here.

 

 

Sleep - 10XP

What? Get to bed at a decent time, and get up at a decent time too.

Why? Because I like working out in the morning before work, for how much time it frees up and how quiet the gym is. And weekends are busy and I don't want to waste the days.

How? This one's in two parts:

 

To Bed: In bed by 11pm or within an hour of getting home, whichever later. 1 point for on time, a bonus point for every 10 minutes early, -1 point for every 5 minutes late. Goal is 7 points per week.

 

To Rise: Up at 7am on weekdays. As punishment 1 burpee for every 5 minutes late getting up. Goal is to not do any burpees.

 

 

Don't Mow the Lawn - 15XP

What? Tidy up the damn house! And generally be an adult.

Why? Because, whether I like it or not, I am in fact an adult and I don't want to live in a shithole.

How? We have a list at home of chores to be done. Mrs and I are running our own private PvP of who can tick off the most each week, and the loser each week has to mow the lawn (which we both hate). The goal is simple, never mow the lawn!

 

 

Clean your Teeth - 5XP

What? Clean my teeth.

Why? Because I would quite like what's left of them to remain inside my head.

How? With a brush! Joking. Clean teeth minimum twice per day, minimum once with sonic brush. Floss minimum once per day.

 

Yes, this one's back. I thought I could manage this without it being a goal, but apparently I'm a terrible human being.

 

 

Other KISS rules:

Follow less fewer people: I hate this rule, but truth is I've been a pretty shitty friend on here for the last couple of challenges. In my effort to do all the things and keep up with everyone else, I've actually not kept up with anyone. So I'm going to try and follow fewer people, and instead focus on actually keeping up with them. If I'm not following you this time around please don't take it personally, it probably means that I think you already have a great support structure on here and you just don't need me. Handily the people with the best support structure tend to be the ones with threads that run to dozens of pages!

 

I've also changed my notification settings so I can now keep up with them. So if you do need me, you can tag me and there's now a fair chance I'll see it.

 

No extra work: No PvPs, no Ranger Mini, no random push-up challenges (I seems to have done some sort of push-up challenge every month since I started here). With my plan, and a bit of badminton with a mate, I'm going to be exercising about 10 times per week. That is more than enough!

 

 

Housekeeping:

• Measurements may be in metric or imperial, because I want to make damn sure no-one's happy all the time!
• As always, the challenge starts on the Monday (22/08) and runs to Sunday (18/09)
• For those of you wondering, yes I am doing a festival again this month. The theme's gone though as it's Purbeck Valley Folk Festival, and I don't know enough of the acts to put a theme together.

[Jarric]

Body

Height: 5'10"

Weight:               Start: 11st1 at 21/08/16      End: TBD

BF%:                  Start: 16.96% at 21/08/16   End: TBD

 

Running:

5k PB:                 Start: 28:00 at 13/08/16     End: 26:04

Longest Run:       Start: 6mi (60') at 14/08/16 End: 8.74mi (which I walked a lot of) or 6.13mi in 59:58

 

Lifting (all 6RM, BB weights total, DB weights per arm)

Squat:                 Start: 55kg at 17/08/16      End: 55kg at 14/09/16

DB Military Press: Start: 14kg at 17/08/16      End: 12kg at 14/19/06 (has this gone down??)

Bench:                Start: 35kg at 19/08/16      End: 40kg at 16/09/16

DB Row:             Start: 16kg at 19/08/16      End: 18kg at 16/09/16

 

Attempted Week 1 Stats:

Sleep - To rise - 24 burpees (over 3 mornings)

            To bed - 2 points (out of 3 nights)

Teeth - 4.5 points out of 7

Workout - Missed one gym (Wednesday), botched one run, but did at least start it (Thursday), rest of week festivaling

Non-Mowing - 11-2 behind, carrying over into week 2

Smoking - 50/180 minutes.

Weights and Measures - Complete fail. Must try harder.

 

 

Week 2 Stats

Non-Mowing - I lost this week, so I have to mow the lawn tonight  . Still, got lots done that I wouldn't usually, and Mrs did a load of things  .
Workout - 3 runs out of 4, which I'm happy with given the festival at the start of the week. Gym and climbing suffered from this however due to the running and lack of sleep.
Weights and Measures - Did this Sunday night to get 2/4. Last result was 11st0 (-1#), and 16.45%BF (-1.13). Hopefully this downward trend will continue.

Smoking - 130/180 minutes. Bad week saved by a good chunk or reading on Sunday. I'm now really starting to look forward to finishing the book and getting smoke free!
Teeth - 2.5/7, MUST TRY HARDER
Sleep - To bed - -3/7. The weekend helped, but was not enough to get above 0!
            To rise - 33 burpees done

 

 

Week 3 Stats

Sleep- To bed - -57 I think (out of +7 )
           To rise - 40 burpees for the week (still need to catch up on 30 of them)

Workout - 1 Miss, 4 attempted but partially completed, 2 fully complete

Non-Mowing - I won this one!
Weights and Measures - Why can't I remember this is a goal?
Smoking - Finished the book, and smoked my last ever cigarette on 10/09/16. 11/09/16 first day smoke-free.
Teeth - 2.5/7 (I think). Must try harder.

 

 

Week 4 Stats

Sleep - To bed - A strong start to the week but not a good end. Still finished on +2/7.
            To rise - 10 Burpees total, which ain't too shabby really!

Workout - Missed my long run and circuits in the gym, but otherwise a solid week.

Non-Mowing - Won this week!
Weights and Measures - 1/4.
Teeth - 3/7  

Smoking - 1 day smoke free.

 

Challenge round-up

Challenge Round-Up

Looking through my stats for a month there's not a lot of green, and quite a bit of red. Not totally unhappy with where I finished, but lots of room for improvement next time around. Lets see where I got to anyway:

 

Stick to Workout Plan - 30XP

It was an ambitious plan, but ultimately I was never going to hit everything. Had some great fun climbing, I've increased my run distances and speed. Gym progress has been much worse, so this will be a focus after the OCR in a couple of weeks.

 

Awarded - 15XP

 

Get Free of Smoking - 10XP

I've stopped, and now I just need to stay stopped. Will keep a track of this next challenge.

 

Awarded - 10XP

 

 

Weights and Measures - 10XP

Utter nonsence, don't know why I couldn't remember to do this (or why when I did remember I still didn't do it.

 

Awarded - Nil

 

 

Sleep - 10XP

Had some bad weeks, but I think I'm getting more into the swing of this and the last week finished strong. Will go for even more next challenge.

 

Awarded - 3XP

 

 

Don't Mow the Lawn - 15XP

Well I only mowed the lawn once, so I'd say this was pretty reasonable. And the house was a lot tidier for a while. Mrs and I need to get on top on this again now, but I think we'll keep up the betting and see if it continues to work.

 

Awarded - 10XP

 

 

Clean your Teeth - 5XP

I'm an idiot. This goal will be back. That is all.

 

Awarded - Nil

[Wild Wolf]

Lurking and following-I'm trying to be better, Jarric, so let's just say I'll be doing both  

 

W0lf

[deftona]

This is the second challenge based on K.I.S.S I am following this time around and I expected the last one to be the other kind of KISS too but given your recent challenges, this was logical! 

 

[Charlie_Quinn]

Following! Don't be scared of the OCR! It'll be fun I promise. I love your don't mow the lawn PvP. Such a good idea. 

[fleaball]

Down with lawn mowing!

[Mr_Willes]

4 hours ago, Jarric said:

Get Free of Smoking - 10XP

What? Set myself up to get free of smoking.

Why? Not because it might kill me long term, oddly enough, although that clearly should be a concern. But because I know I can run faster, hike further, and feel better if I give it up.

How? Read "Allen Carr's Easy Way to Stop Smoking" minimum 6 hours per week (I'm a very slow reader). This book was recommended by @deftona and @mr_willes, and I've since found out that it was also the book both of my parents read when they gave up, which is encouraging.

 

Once I've read the book I will formulate a Plan*

 

*Plan should not merely be a plan, but should be sufficient to warrant the capital P.

 

If everything goes as planned, you will have a plan when you have finished the book. I'm very curious what you think of it. 

[NeverThatBored]

Following along again! 

[Shello]

5 hours ago, Jarric said:

Don't Mow the Lawn - 15XP

What? Tidy up the damn house! And generally be an adult.

Why? Because, whether I like it or not, I am in fact an adult and I don't want to live in a shithole.

How? We have a list at home of chores to be done. Mrs and I are running our own private PvP of who can tick off the most each week, and the loser each week has to mow the lawn (which we both hate). The goal is simple, never mow the lawn!

 

This is brilliant.  

[Jarric]

5 hours ago, Wild Wolf said:

Lurking and following-I'm trying to be better, Jarric, so let's just say I'll be doing both  

 

W0lf

 

Good to have you W07f m4|\|!

 

4 hours ago, deftona said:

This is the second challenge based on K.I.S.S I am following this time around and I expected the last one to be the other kind of KISS too but given your recent challenges, this was logical! 

 

 

Gif won't load for me . I'm guessing the human version of these guys?

 

 

Who else is doing a KISS theme? I haven't caught that yet.

 

4 hours ago, Charlie_Quinn said:

Following! Don't be scared of the OCR! It'll be fun I promise. I love your don't mow the lawn PvP. Such a good idea. 

 

I think a small amount of fear is healthy to keep me training , but thank you!

 

Yeah, I like it, anything that means I don't have to do mowing is good by me!

 

1 hour ago, fleaball said:

Down with lawn mowing!

 

Completely this!

 

1 hour ago, mr_willes said:

 

If everything goes as planned, you will have a plan when you have finished the book. I'm very curious what you think of it. 

 

I hope so. And I shall let you know man!

 

24 minutes ago, NeverThatBored said:

Following along again! 

 

Good to have you!

 

17 minutes ago, LadyShello said:

 

This is brilliant.  

 

Thanks, I rather like it!

[deftona]

2 minutes ago, Jarric said:

Gif won't load for me . I'm guessing the human version of these guys?

 

 

Who else is doing a KISS theme? I haven't caught that yet.

 

Yes, and wow those pandas are awesome! 

 

It is @Terah who is doing a KISS challenge too! 

[Broba Fett]

Simply following along good sir. 

[BitterOyster]

That's a great idea to have a private PvP.

It's so tempting to give in to rangerbrain, but I guess it's time to whole-ass some things Looking forward to hearing about the OCR next month.

[Jarric]

17 hours ago, deftona said:

 

Yes, and wow those pandas are awesome! 

 

It is @Terah who is doing a KISS challenge too! 

 

Cool, I'm in good company then!

 

12 hours ago, Broba Fett said:

Simply following along good sir. 

 

Glad to have you hear my man.

 

8 hours ago, BitterOyster said:

That's a great idea to have a private PvP.

It's so tempting to give in to rangerbrain, but I guess it's time to whole-ass some things Looking forward to hearing about the OCR next month.

 

Thank you! It is, and to be honest I saw the new Darebee PvP go up, and @Wild Wolf's nailbiting thread, and it's soo difficult not to join! I'm also already following more threads than I meant to and I've still got a couple of people I need to catch! Still, it's less than last time so I think I've kept it manageable...

 

 

-----

 

Challenge edited slightly - meant to say I was reading the book 3 hours per week (was thinking 6 half hour sessions), not 6 hours. I don't think I have 6 hours!

 

2nd post edited with current stats and lifts, so i can see how far I've (hopefully) come in 4 weeks. Will try and set a new running PB tomorrow and add that in there.

 

-----

 

 

I'm not doing full updates until the challenge starts. Mrs has been away so getting up has been a little harder, but in general I'm getting in my workouts and runs, and things are ok. Bouldering tonight too as mate happened to be free to go, so looking forward to that!.

 

 

I've also got a fun Sunday plan. My running plan has got it down as 5mi easy pace, as a break from longer faster runs. So I've planned out a 5mi route around all of my local Pokéstops, and I'm going to Pokémon RUN! my way round the whole thing. I've wanted to do this for a while, but I'm pretty sure it's going to ruin my pace so will likely be a one-off.

[Jarric]

Updated my final starting stats. Weight last night 11st1, BF% 16.96. I am very much no ok with that percentage, which I suppose is quite a good place to start a challenge. I did eat like a monster last week with Mrs away (not bad food, but I think I cooked as much as I would for the two of us and still ate it all), but I'm still hoping that's a random glitch reading and it drops back down!

 

Also updated my 5k PB. I missed out on my best time by 2 seconds at Saturday's Parkrun (grr ), so that defaults back to the 28:00 from my first one.

 

Anyway, on a happier note my Pokémon RUN! was really good fun yesterday. I caught a Magmar and a Kingler, and hatched a Bulbasaur and an Execute  . I came this close to catching a Mr Mime, but the bugger ran off. I also did 5 miles at an average pace of 10:33, which I'm very happy with considering I stopped a couple of times to catch things.

 

 

---

 

And now challenge day 1, we're off!

 

Sleep - got up on time this morning; no burpees for me! Did procrastinate a bit before leaving the house, but never mind.

 

Teeth - Yes, done this morning.

 

Workout - Got up and slogged through three rounds of my circuit. Times were 11:19.1, 12:41.8 and 12:42.8. Not my best and almost all exercises had to be split into sets to get through it, but I came away tired and sweaty so it's definitely doing something. Also the first time I've got through 3 whole circuits (I think largely driven by knowing I was going to have to come on here and tell you all about it!).

 

Circuit for those interested:

Spoiler

1,000m row (level 8)

20 press-ups

25 TRX rows (basically ring rows)

20 lunge jumps

20 single arm clean & press (10kg)

 

...yeah, a crossfitter I am not!

 

Non-Mowing - started this yesterday, and Mrs got a massive early lead whilst I was at work. I sense tidying and bathroom cleaning in my near future.

 

Smoking - hoping to start the book tonight

 

Weights and Measures - Planning to do tonight (and hopefully find that last night's readings were a freak occurrence!).

[Balsquith]

This is great, to the point, parameters defined, and setting yourself up in the best way possible for a successful challenge. Exemplary!

[NeuroPunkNonsense]

Following because I'm thinking about doing a KISS challenge myself at some point.

[Xena]

On 8/18/2016 at 8:21 AM, Jarric said:

Follow less fewer people: 

 

Think you have done a really smart thing in stepping back and setting yourself up for success with the not smoking. Also love the "Don't mow the lawn" goal. And on top of everything else, props for correct grammar :-)

[Jarric]

19 hours ago, Balsquith said:

This is great, to the point, parameters defined, and setting yourself up in the best way possible for a successful challenge. Exemplary!

Thank you man!

 

11 hours ago, Atrytone said:

Following because I'm thinking about doing a KISS challenge myself at some point.

Good to have you! I think (hope) it's a good idea; it's so easy to get carried away on a challenge trying to do everything at once.

 

8 hours ago, Xena said:

 

Think you have done a really smart thing in stepping back and setting yourself up for success with the not smoking. Also love the "Don't mow the lawn" goal. And on top of everything else, props for correct grammar :-)

Thanks! Started reading the book last night, if it's as good as it promises then hopefully this is a winning strategy.

 

I hoped someone would pick up on the grammar too; I typed "less" and then got annoyed with myself!

 

[Jarric]

End of day 1

Sleep - To rise - no burpees!  .

            To bed - 1 point, turned off the light just before 11.

 

Teeth - Done and done. 1 point

 

Workout - Done as above. 1 point

 

Non-Mowing - Well behind Mrs on this, and she's getting competitive! On the plus side, the house is getting cleaner with little to no work on my part  

 

Smoking - 40/180 minutes. Had a bit of a read before bed last night, and after 40 minutes I'm almost through the introduction (did I mention I'm a slow reader? ).

 

Weights and Measures - Not done, wanted to spend time reading the book instead.

 

 

Start of day 2

Sleep - To rise - 6 burpees!  Got up half an hour late for absolutely no good reason...

 

Teeth - Morning done, 1.5 points

 

Workout - Went for a run this morning. It was supposed to be 4 miles + strides, but by the time I'd got up late I had to miss the sprint bit. Nearly gave up after two miles (it's 2 x 2mi laps starting from my house) as I really wasn't feeling it, but then I remembered Tank's battle speech and pushed through. Details:

NAME

PACE

CLIMB

1 mi

10:43

-17

2 mi

9:49

21

3 mi

9:20

-23

4 mi

9:35

22

 

 

 

 

 

 

 

 

I've also got badminton this evening, lest I accidentally find time to rest otherwise.

 

Non-Mowing - Well behind Mrs, hopefully this evening*

 

Smoking - 40/180 minutes.

 

Weights and Measures - Hopefully this evening*

 

 

*I say hopefully, because Worms WMD comes out today! This looks like an awesome game, so I might just grab it on steam and spend the night playing it with Mrs!

 

[Jarric]

More awesome stuff! On Thursday I'm headed off to Purbeck Folk Festival. It's not totally my kind of music, but drinking in a field and chilling to folk music is a beautiful way to spend the weekend!

 

 

Yes, yes, I know what you're thinking...

 

 

 

Anyway, travel protocols need to be in place for this so:

 

Workouts - Will do my run Thursday morning before I leave, and if we're leaving late I might fit in some lifting too. Will take my running gear, though I don't really expect I'll want to use it, but if it's there I might at least go mad and try it. Will get back to the gym on Monday if I think I can get through it without throwing up!

 

Teeth - Brush twice per day, no exceptions! Floss and sonic brush will stay home home thought.

 

Not doing these ones:

• Sleep - no proper bed = no proper bedtime
• Non-Mowing - can't clean a house I'm not in (though I also can't do any actual mowing  ). Will try and do a load before I leave on Thursday though.
• Smoking - Not taking the book in case it gets trashed. Going to try and bash out the required hours before I leave.
• Weights and Measures - no scales!

[jonfirestar]

6 minutes ago, Jarric said:

More awesome stuff! On Thursday I'm headed off to Purbeck Folk Festival. It's not totally my kind of music, but drinking in a field and chilling to folk music is a beautiful way to spend the weekend!

 

There are certainly worse ways you can spend your weekend! Like hiding from the Reading festival crowds, which is what I am going to be doing It looks like it might actually be a nice weekend too this week so I hope you have a good one. 

[Jarric]

3 hours ago, jonfirestar said:

 

There are certainly worse ways you can spend your weekend! Like hiding from the Reading festival crowds, which is what I am going to be doing It looks like it might actually be a nice weekend too this week so I hope you have a good one. 

 

Haha, I take it you live in Reading then? I've had some good fun at the festival, but I imagine it must be a nightmare for the residents!

 

And cheers, hoping the weather's as forecast and it should be good (even if I come back bright red!)

[starpuck]

Heyo you there!  Following along because, ... well, I feel like it.

(And can also really sympathize with the fretting over following along on some threads.)

 

I'm hopeful to see how the quitting smoking thing goes.  My sis has struggled for a long time on trying, and if that book is a good resourced, I'd like to recommend it to her.

 

 

[jonfirestar]

49 minutes ago, Jarric said:

 

Haha, I take it you live in Reading then? I've had some good fun at the festival, but I imagine it must be a nightmare for the residents!

 

And cheers, hoping the weather's as forecast and it should be good (even if I come back bright red!)

 

Yeah I do. I don't begrudge it, I've had great times, there and at other festivals myself but when all you want to do is get home from work it can be a nightmare. If the weather really is good I'll loathe to stay inside so I'll probably end up heading out. The festival just makes getting in and out of Reading practically impossible.