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Cascade: Conquer the Basics


Kestrel Grey

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I have only failed one exam in university. It was a three day long practical in microbiology (growing and identifying human pathogens). I had studied, memorised, practised and thoroughly prepared for it for months. And then, three minutes into the first day, the instructor walked over to inform me I had forgotten to put on my safety glasses. Safety infraction = instant fail.  Harsh lesson, but an important one. Never focus so much on the details that you forget the very basics or all your work will be for nothing.

This is NOT a mistake I am willing to make again!  In the last challenge I realised that I haven't been giving nutrition the focus it deserves, and I was guilty of letting it slide in favour of minutiae.  With help from suggestions from fellow Rangers, it will have the starring role from here on out.  This cycle is complicated by being in Spain for half of it (!!) but I am up for the challenge.

 

1. Nutrition Target

Only Paleo-approved foods, with rice, fruit, and legumes allowed as a carb source. No tracking amount of carbs, but they have to be eaten within 90 minutes of some form of exercise. Up to two variants a week allowed (10 total).  Spain modification: choose the healthiest available option when eating out, and make my own Paleo breakfast in the morning.  

 

2. Exercise Target

Carry on as before: three strength workouts a week, and two high-intensity cardio sessions a week.  I already have travel-friendly workouts for when I am in Spain, so no modifications needed.

 

Risk/Reward Payoff

For every variant not used at the end of the challenge, I get one new item for my outdoor/fitness gear.

For every variant over 10, I give away one item from my gear.

Variants are used up by missing a workout or by eating unapproved meals.

 

I am hoping the desire to be strong, and reminding myself daily how nutrition fuels my workouts and energy levels, means I won't need to rely on the risks/rewards to keep me going... but it is good to have a back-up plan!

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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I like this. A very SMART challenge. 

Wisdom 22.5   Dexterity 13   Charisma 15   Strength 21  Constitution-13

Elastigirl:Luck Favors The Prepared - Current Challenge: August 1 to September 4 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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Hola!

 

  car hello hey yo nicolas cage

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Current: Assassins / Instagram

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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21 hours ago, Elastigirl said:

I like this. A very SMART challenge. 

 

19 hours ago, PhysicsObeysMe said:

Nice challenge, and here's to hoping your next exam will go better!

 

13 hours ago, MiaulinTheCat said:

You've got this, Cascade!

 

Thanks all! It seems to be off to a good start so I am optimistic.

 

9 hours ago, Charlie_Quinn said:

Hola!

 

  car hello hey yo nicolas cage

 

I enjoy his movies, but for some reason he looks like evil incarnate.  Add some glowing red eyes to that gif and nightmares will happen.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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On 19/09/2016 at 0:39 AM, Cascade said:

Never focus so much on the details that you forget the very basics or all your work will be for nothing.

 

There should be postcards with this on it! Great sensible goals!

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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19 hours ago, jonfirestar said:

 

There should be postcards with this on it! Great sensible goals!

 

Thanks!

 

Today went well. I forgot to pack my lunch, but I still had veggies, hummus and tea at work so I didn't cave and buy muffins from the cafe. There was a train derailment on my route home - no one was hurt, but it backed up the highway and made my commute longer than normal, so I was starving by time I got home.   I ended up eating a boatload (sty-load?) of bacon and eggs and had to sleep it off before heading to the gym later.

 

My back doesn't ache after deadlifts anymore, so my form is improving.  My recent weight lifting workouts have been so uplifting. After months of feeling like I was getting nowhere I am now seeing improvements every single day.  

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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On 9/21/2016 at 5:47 AM, Cascade said:

 My recent weight lifting workouts have been so uplifting. After months of feeling like I was getting nowhere I am now seeing improvements every single day

 

That's great news! It's so exciting when you start seeing your hard work pay off. Well done!

Current: Assassins / Instagram

  Previous: 1, 234, 5, 678910, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44

2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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6 hours ago, Charlie_Quinn said:

 

That's great news! It's so exciting when you start seeing your hard work pay off. Well done!

Thanks CQ!  It's going so well that part of me is resenting the upcoming Spain trip for fear it sets me back. I have been yelling at that part for being a complete and total nincompoop... I mean, Spain.

Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Amazing work with the lifting.

Remember what you said about focusing so much on the details that you miss the simple stuff? Well the simple truth is that a trip to Spain is not going to unravel all your hard work. It is not a setback it is a life experience. You can try to get in plenty of walking or swimming but heck, enjoy yourself. I mean, Spain!

Sent from my iPad using Tapatalk

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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The count down to the flight has begun! I am just finishing up laundry and cleaning so we don't come back to any surprise infestations, and I dropped of my parrot with the sitter. It is actually kind of hard sitting in an empty house and not having him chirp and whistle at me to come and play.

 

Nutrition: 1/10 variances well used on pizza and ice cream for dinner last night.

Workouts: I will have to do my burpee tabata this evening, then I am caught up until I try out the new body weight workouts in Spain. Of course, I could do them in the airport waiting room during our 5 hour layover in Dallas, but my husband might decide to leave me there.

 

I am unlikely to write regular updates while overseas, since I don't know the internet situation in our apartments. In which case, I will keep track on paper, and see you in two weeks!

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Have a wonderful time!

Current: Assassins / Instagram

  Previous: 1, 234, 5, 678910, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44

2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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Don't worry about us. Have an amazing trip!

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Back from the epic Spain adventure! It was amazing and exhausting and fun, but I am happy to be back home too.

 

One of the more memorable moments: seeing a bullfight in Madrid (spoilered for length and for those who don't want to read about bullfights)

Spoiler

 

We started in Madrid, where my husband and I went to a bull fight (corrida de toros) on the first evening we landed. I know this is a controversial event, but it is so central to Spanish culture and history that I wanted to see one for myself before I passed judgement.  It was... intense. First the background: the mythology is seeing a man (the matador) face his death (the bull) and then defeat it with honor. Three matadors each have three bull that they face in a very formal structure, each bull being fiercer than the last. After seeing how the bull charges and fights against armoured horses (who were the calmest and most unruffleable creatures that I have ever seen), and the toreros (apprentice matadors), the matador takes his turn with the bull and has it do a series of passes/ dance with death, including turning his back on the bull at times. He is expected to kill with his first strike. If he misses, then he has a second chance at killing him on another pass. If he fails again then the bull is mercy killed and the matador is jeered by the crowd.

 

We stayed for the first four bulls. I liked how the bulls were named and presented as the main contestants, and were honored by the crowd for their spirit when they were killed. The other toreros seemed braver than the matador at first too, as they had to face the bull with no sword and also doubled as 'rodeo clowns', getting the bull away from the matador when he was in trouble. And the first matador was in trouble a lot.  It must have been his first full bull fight. He looked scared of the bull, fumbling and dropping his cape and sword several times and needing to be rescued.  He didn't kill either of his first two bulls cleanly.  My Spanish is still terrible but I could hear the crowd yelling 'little girl' at him.  When the third (and toughest) bull came out, another matador came out to face it.  This bull was very large, aggressive and unpredictable. It tried to jump the fence around the bull ring and knocked down one of the horses (who was armoured and uninjured, and quite calm about it).  The second matador made it look like a lamb.  The difference from the first matador was startling; this one was always in control, collected, and masterful. He killed on his first thrust too.

 

Then the first matador returned, to face the bull intended as the warm up for the second guy.  He still looked scared and anxious. Until he mistimed a pass, and the bull caught and tossed him through the air. It was scary; the toreros were running out immediately to protect him, but if the bull hadn't been a timid one I'm sure the guy would have been killed.  As it was he had been gored in the calf, you could see there was a lot of blood.  He got up and the toreros tried to pull him off the ground, but he shook them off.  I guess he did finally see his death and it calmed him.  He returned to the ring, recollected his sword and cape, faced the bull again with no more hesitation, and struck cleanly.  The Spanish crowd gave him a standing ovation, the bull was honored and both were taken off the ring.

 

We didn't stay for the rest of the fights (my husband and I were very sleep deprived, yay long flights + long layovers + 8 hours time difference) but I feel I got enough of an experience from the first four. Overall it is not an experience I would give up, but also not one that I wish to repeat.

 

 

I'm looking forward to getting back to routine and my workouts. I used up all 10 of my deviations while in Spain, and I don't regret a single one. :) The tops of my feet did get cut while wearing shiny new shoes so I am stuck doing home workouts until my feet heal enough to handle anything more than sandals, which I don't really mind since I still have dumbbells and my chin up bar at home.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Welcome back! Sounds like you had lots of fun in with your Spanish Adventures.

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Yesterday:

My feet started healing quickly once the swelling went down, so I made it to the gym after all.  I wasn't feeling that well and didn't finish the full workout but I did enough to feel comforted in knowing no strength was lost during my vacation. My deadlifts even got stronger.

 

Today:

I worked the night shift last night and felt even worse this morning, but I put it down to tiredness and residual jet lag. Unfortunately sleep didn't fix it, and a trip to my clinic confirmed I have the flu. I probably should have figured that out on my own, but it has been so long since I've caught the flu that I couldn't remember what it felt like. Surely this ache in my chest means bronchitis? Is it too soon to see symptoms of tuberculosis if a fellow airline passenger had it? Hahaha

 

The crappy part of the mandatory three day bed rest is I will miss the first parkour class that was my hard-earned reward from the last challenge cycle.  Better than pushing it and getting myself (and others) more sick, but...

 

Image result for sad gif inside out

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

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Challenge Wrap-Up:

 

It turns out that I should have skipped this challenge cycle, as the first two weeks were on holiday and the last two were spent feeling sick and sorry for myself.  I am only now back to doing gentle exercise and considering maybe eating a vegetable.  Most of the missed workouts and meals are being forgiven due to illness, but I am definitely at least two points over my allowed deviance.  Now to force myself to part with a couple fitness gear items. 

 

Hopefully next cycle will be better. I'm still down in the dumps but I know even being part of this wonderful group of Rangers helps things along, and I will feel much better once I am back on a routine.

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Current Challenge: The Cliffs of Insanity  Previous Challenges: #1#2, #3#4#5#6, #7#8#9#10#11#12#13#14#15#16#17#18#19#20#21#22, #23, #24, #25, #26#27#28#29#30#31#32#33#34#35

Battle Log: Operation Fly-By-Night

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

Link to post
24 minutes ago, Cascade said:

It turns out that I should have skipped this challenge cycle, as the first two weeks were on holiday and the last two were spent feeling sick and sorry for myself.

Disruption to routine is one of the hardest things to overcome imo. The important thing is that you are going to get yourself back on track towards your goals and not that you had a stumble. 

 

 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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