Grayspeed embraces the process.

[Grayspeed]

Grayspeed's February Challenge.

Over the last few weeks I've had a few revelations that have changed the way I approach fitness. Much of this comes from acknowledging my previous failings; the biggest of which was setting myself arbitrary goals without any clear progression or plan, and hoping I'd figure out how to get there on the way. Which has probably resulted in more wasted time and setbacks than I care to think about. The most important mindset shifts are thusly:

1) I should set clear goals that act as milestones on the path to unlocking skills that are meaningful to me.

2) I need to set up a process designed with progression in mind.

 

So, first things first. What are my immediate goals?

1) Be able to do an unassisted ring dip.

2) Be able to do a set of 5 reps of good form chinups. That means a hollow body position - no kipping, no half reps, no using knees for momentum.

3) Run one mile in less than 10 minutes.

4) Learn to cartwheel. This will be a precursor movement before getting into rolls, handstands, and other fun stuff.

 

I've decided to focus on four key areas to help build my body and mind: Strength, Mobility, Speed, and Recovery. 

 

I've also decided to cancel my gym membership and do my strength training at the local park. I realised that having a gym membership was kind of a waste of money considering 80% of my workouts are bodyweight only and I was becoming increasingly frustrated by only being able to go during quiet times, meaning I'd often skip a workout just because the gym will be busy. So by the end of this month I'll be a playground warrior! 

 

Enough backstory. Let's get questing!

 

Quest 1: Strength.

Build strength by doing a NF Rings workout at least 3 times a week.

 

Quest 2: Mobility.

Build up mobility and bodily awareness by doing a 5 minute flow every day.

Link to explanation of 5 minute flow.

 

Quest 3: Speed.

Improve my speed capabilities by doing speed/agility based cardio & conditioning workouts 3 times a week.

 

Quest 4: Recovery.

Increase recovery time and be more alert by making sure to be in bed by 10:30pm 5 nights a week.

Some  rules for this one - I must actually be in bed and have finished nightly tasks (brushing teeth, letting dog out, getting glass of water..). No laptop. No phone. Reading and listening to music is allowed, as is chatting with my girlfriend. The other thing that grown-ups use their bed for is also allowed, let's be mature here .

 

 

Now. Let's get down to business.

 

 

 

 

 

[Lilmissbri]

Love the gifs! Will be following along since obviously your taste in media is amazing. XD

[Mr.Six]

25 minutes ago, Grayspeed said:

Much of this comes from acknowledging my previous failings; the biggest of which was setting myself arbitrary goals without any clear progression or plan, and hoping I'd figure out how to get there on the way.

 

 

Hey me too!!  I really like the concept and I'm finding myself in a similar place looking towards this challenge.

[Manarelle]

"You can make circles with your hips... just don't make eye contact while you do these because that's kinda awkward..." Love the 5 minutes flow concept. Might have to steal that...

[Grandkai_NL]

Awesome. Love all the gifs. Following once again. 

[Stonie]

Love this challenge. And your acknowledgment of what hasn't worked in the past. That's a big thing, or so I'm told. xD

 

4 hours ago, Manarelle said:

"You can make circles with your hips... just don't make eye contact while you do these because that's kinda awkward..." Love the 5 minutes flow concept. Might have to steal that...

 

I don't often laugh out loud at things on the internet, but that bit was hilarious! I think I"m going to borrow that 5-minute flow too. It looks great. 

[Captainfantastic]

Can someone link me to this "flow" we are all speaking of? I'd love to have some body awareness! 

 

I love the challenge! Can't wait to see how it goes! Rooting for you!

[Lilmissbri]

1 hour ago, Captainfantastic said:

Can someone link me to this "flow" we are all speaking of? I'd love to have some body awareness! 

It is in the original post under "Quest 2 : Mobility". :o)

 

But to save you the scroll up... here ya go!

 

I actually did it today! Felt really good to just move around right after you wake up. Will probably incorporate this more!!

 

[Captainfantastic]

Thank you!!

[Grayspeed]

Did my first workout in the park today. Sure it was a bit damp outside and losing daylight may be an issue this time of year, but god damn it was the most fun I've had working out since December! Plus there's twice as many spots to hang my rings from than the gym has... Looking forward to summer when I can workout without being covered in mud! *I kind of like getting covered in mud*

 

Decided to order some plastic rings though, wooden rings in the rain is a bad idea.

[Teancum]

Great challenge, looking forward to all your success! 

[Jonesy]

Loving the challenge and I agree that having an idea for progression 100% helps with working out.  

 

I added in stretching to my challenge this go around and plan on stealing the 5 min flow idea. Thanks for sharing the link! Following along as usual. 

[Lilmissbri]

12 hours ago, Grayspeed said:

Did my first workout in the park today.

 

Jealous. 

 

I always find having to drive to a park (cause there aren't any in walking distance) deters me from the work out. Plus I'm way to embarrassed to work out in public. Cause I can't even do a single pull up... and that's why I'd be in the park in the first place.

 

Mad props to you!

[Nina-Rose]

29 minutes ago, Lilmissbri said:

 

Jealous. 

 

I always find having to drive to a park (cause there aren't any in walking distance) deters me from the work out. Plus I'm way to embarrassed to work out in public. Cause I can't even do a single pull up... and that's why I'd be in the park in the first place.

 

Mad props to you!

Got any strong, small trees nearby? :-) 

 

Cartwheels are fun. I think of myself as being able to cartwheel but I think the last time I actually tried was... 16? Years ago. Might need to revisit that. 

 

Good luck on your challenge!

[Lilmissbri]

6 minutes ago, Nina-Rose said:

Cartwheels are fun.

 

Oh my gosh, yes. I love cartwheeling. :o) I got really good at it once, could cartwheel on a straight line. Not sure if I can still do that. Hmmm.....

[Grayspeed]

Week 0 update:

To be honest, I really slacked off on the cardio this week, so I need to get back at it when the challenge starts. I forced myself to do a jumprope/kettlebell swing workout last night and it felt amazing once I got started. Lesson learned.

The best thing about working out in the park is that I feel more comfortable trying out new skills. I don't feel silly practicing jumping properly or doing assisted pistol squats. Although I think I did slightly worry an elderly couple the other day while doing various animal crawls.. I tend to do those when people aren't looking 

Outdoor workouts aren't all sunshine and rainbows though, the mud, rain, and cold can be a problem. But I feel much happier dealing with those problems than I do having to drive to the gym to deal with crowds and dubstep remixes of Taylor Swift songs.

As the ground is so slippery at the moment I've decided to focus on one legged squat work (mainly assisted pistols) until spring/summer when I'll turn my focus back to explosive leg stuff.

I've also noticed some stiffness in my hamstrings which I think can be attributed to the extra stress from pistol squat work, so I need to prioritise posterior chain work in flexibility/mobility time.

 

Week one starts tomorrow and I feel ready to go though. Onwards!

[Manarelle]

5 hours ago, Grayspeed said:

Although I think I did slightly worry an elderly couple the other day while doing various animal crawls.. I tend to do those when people aren't looking 

 

This amused me WAY more than it probably should have. Thank you for that mental image.

 

Speaking of mental images, I'm presuming that the jumprope/kettlebell was not the two of those at the same time? 

[Grayspeed]

52 minutes ago, Manarelle said:

Speaking of mental images, I'm presuming that the jumprope/kettlebell was not the two of those at the same time? 

Haha! That'd be a skill 

 

[Lilmissbri]

18 hours ago, Grayspeed said:

Although I think I did slightly worry an elderly couple the other day while doing various animal crawls.. I tend to do those when people aren't looking 

 

haha, I know exactly what you mean. I commend you still on working out in public! 

 

18 hours ago, Grayspeed said:

Week one starts tomorrow and I feel ready to go though. Onwards!

 

To VICTORY!!

 

[peelout]

On 2/12/2017 at 4:57 AM, Grayspeed said:

 

The best thing about working out in the park is that I feel more comfortable trying out new skills. I don't feel silly practicing jumping properly or doing assisted pistol squats. Although I think I did slightly worry an elderly couple the other day while doing various animal crawls.. I tend to do those when people aren't looking 

 

Animal crawls are so much harder than they look.  I've been mostly walking on my nonstrength days cause I'm focusing on getting the wt down, but I'm looking forward to getting back to primal movement (or functional movement or whatever) as soon as the wt is down to 165.  It's really a fun way to workout.

[Grayspeed]

Week 1 - Monday/Tuesday

Quest 1: Rings workouts 3 times a week - 0/3 

Quest 2: Daily 5 minute flow - 2/7

Quest 3: Speed/agility cardio 3 times a week - 1/3

Quest 4: Bed by 10:30 5 nights a week - 1/5 Classic pre-counting technique. I'm tired.

 

Monday was a lackluster start to the challenge, only mobility was done. The plan was to do rings workout today but I woke up in the early hours absolutely drenched in sweat and couldn't get back to sleep, so I haven't had much energy all day. Ended up getting out into the garden for jumprope and burpees so I could get cardio in at least. Looking to have an early night tonight, do another speed/agility workout tomorrow and then get onto rings thursday, friday, sunday.

[Manarelle]

:/ Hope you sleep better tonight/last night. I love how your "just so I can get some cardio" is one of the exercises that most people bemoan as demonic.  Here's to a new day!

[Suzaqu]

I found you! I too am going to have to look into this 5min flow. I love how you have structured your challenge for growth and how you used your analysis of week 0 to kill it this challenge!

[Grayspeed]

Week 1 - Wednesday

Quest 1: Rings workouts 3 times a week - 0/3 

Quest 2: Daily 5 minute flow - 3/7

Quest 3: Speed/agility cardio 3 times a week - 2/3

Quest 4: Bed by 10:30 5 nights a week - 2/5 

 

Wednesday was a much better day. Had dinner straight after I got back from work so I ended up waiting until about 21:00 to do my jumprope/kettlebell swings/cartwheel and roll practice. I was definitely more sluggish than I would have been, but I had a mini breakthrough with forwards rolls in regards to hand placement which I think can be attributed to all the mobility and movement practice I've been doing lately. Hooray for carry-over skills!

 

Also, this morning I got out of bed at 7:50 and I don't even have work today. One step closer to becoming a morning person 

[Spikings]

Sounds like an awesome challenge you got going on! Really love the way you're tackling it with a particular progression in mind. I had the same problem a few months ago where I would go to the gym, but without a plan so I would wander around aimlessly. Now that I've got a routine on my phone to follow, I get a lot more done in the time I have.  The five minute flow looks really interesting too, I might try and pick that up (sticking on a fave 5-minute song while doing it will probs keep me going) xD