Crash arrives at the Rangers Guild

[crashy]

Hi Fellow Rangers,

 

This is my first post on these forums, and after reading a few posts by other users, and about the guilds, I've decided that the Rangers are for me.

*Crash buys a round of drinks for his buddies at the bar*

 

I'd like to introduce myself briefly, as well as pledge myself to the Rangers for Feb-Mar challenge.

 

By day I go by the name Mark, I'm the Head of IT at a company in Cape Town, South Africa. I'm married and have just had our first baby with my wonderful wife (literally, he's 2 weeks old). By night I'm leveling up my Ranger skills as much as I can, in order to be a fit (not fat) hero that can smite the evils that appear! This Ranger is definitely a cross between the Scout and Warrior, being able to do both reasonably well. My Scouting abilities have been vexed recently as I was injured in a running tournament and hurt my ankle quite badly, the healer is only going to be able to look at it in mid Feb, but prior to that I was able to run far afield between the towns (21.1km). My Warrior has come to the fore as a result of my scouting injury, and have since spent many an hour in the training ground improving my strength.

 

I'm in the process of planning out my 2017 quests - http://www.geartime.co.za/the-story/quests-for-2017/ - and the quests that I have assigned for this challenge are aligned to my overall epic quests.

 

Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: Reach 12% Body Fat
Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it.

Side Quests for Feb-Mar challenge (+2 STR, +1 STA)

. Do 25 consecutive push ups

. Do 1 chin up

. Squat 50kgs  (roughly half my body weight) x10 reps

. Deadlift 50kgs (roughly half my body weight) x10 reps

 

Quest #2 – Love thy Wife, Love thy Son – Family Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 CHA)

. Have "Date Night" atleast once with my wife

. Change at least 1 nappy per day

 

Quest #3 – Connect to the Light – Spiritual Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Decide on which Church to be a part of

 

Quest #4 – Find the Hidden Treasure – Finance Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (500 Gold)

. Sort out all bills, invoices and claims for baby's medical journey into the world

 

Quest #5 – Enhance the Mind – Knowledge Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Read Level Up Your Life book

 

I look forward to having some companions on my journey!

 

[imprimis5]

Following along!

 

2 hours ago, crashy said:

Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: Reach 12% Body Fat
Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it.

 

Big plans! I like it! In the last 7-8 months, I've dropped 10% (from 28% to 18%), so this seems like an achievable, if super challenging, goal!

 

2 hours ago, crashy said:

Have "Date Night" atleast once with my wife

 

This is a fantastic goal.

[Charlie_Quinn]

Welcome to the Rangers crashy. I love the way you've broken down your long-term goals to fit into the challenge. 

[Dav Ghtroc]

Good luck, crashy, and welcome aboard!

[crashy]

On 2/7/2017 at 3:01 PM, imprimis5 said:

Big plans! I like it! In the last 7-8 months, I've dropped 10% (from 28% to 18%), so this seems like an achievable, if super challenging, goal!

 

Thanks for the follow. I tried to have a look through your previous challenges to see what you did to drop the body fat, was it mainly Paleo for eating, and then what did you do for exercise?

[imprimis5]

17 minutes ago, crashy said:

 

Thanks for the follow. I tried to have a look through your previous challenges to see what you did to drop the body fat, was it mainly Paleo for eating, and then what did you do for exercise?

 

So, most of that body fat was going from fat to skinny-fat. Paleo and meal prepping made the biggest difference, but I was also running three times a week and doing hardcore conditioning with a personal trainer twice a week, with occasional trips to the gym for more conditioning on my own. I think the running I was doing was the biggest "loss" activity for me.

[crashy]

45 minutes ago, imprimis5 said:

So, most of that body fat was going from fat to skinny-fat. Paleo and meal prepping made the biggest difference, but I was also running three times a week and doing hardcore conditioning with a personal trainer twice a week, with occasional trips to the gym for more conditioning on my own. I think the running I was doing was the biggest "loss" activity for me.

 

Thanks for the input. Definitely going to try and copy some of that. I was running lots towards the end of last year, did a half marathon a weekend for a month (which was giving good results) but hurt my ankle, it's been 12 weeks and it hasn't healed yet. Seeing a specialist next week to try and do something about it. 

[crashy]

Incase any Rangers following this want to give some input on the routine I'm trying to get into

 

 

[doctorake]

Following.

 

 

Welcome to NF and the Rangers, you will love it here.

 

What are you planning for cardio? I think adding the cardio in with the lifts is ok, as long as you are getting enough rest at night(tough with a newborn). If you see your lifts stalling you can either cut some calories or drop some cardio. What are you currently doing food wise? I ask since your goal is to get to 12% body fat.

 

 

[crashy]

9 minutes ago, doctorake said:

What are you planning for cardio?

 

Thanks for the reply and input.

 

In terms of cardio, I really want to run but have an injured ankle, so for the moment I use either the exercise bike or the step up machine, but ultimately (hopefully 8 weeks) it will be running. I do manage to get semi-enough rest in at night, especially while my wife in on maternity leave (the next 4 months), but from then on I may have a challenge.

 

Food is a bit of a challenge at the moment, and probably the biggest stumbling block in my quest (since I think the dropping weight\fat is 70% diet). I try and eat "responsibly", but there isn't a proper plan in place (mainly due to the pregnancy and random family members staying with us). The best diet that I have used before (which I will try use again when it becomes less busy) is Banting (I think it's more a South African thing, basically LCHF). Wouldn't mind looking into Paleo as people seem to indicate that it gives some good results.

 

I'll post some updates on how things progress since starting the SL 5x5

[imprimis5]

5 minutes ago, crashy said:

Wouldn't mind looking into Paleo as people seem to indicate that it gives some good results.

 

This has been the one for me. It didn't really "click" for me until I started meal prepping, through. Enforced portion sizes are super helpful. It also limits making unhealthy choices out of laziness.

[crashy]

3 minutes ago, imprimis5 said:

laziness

Time to drop the excuses and stop being lazy! Will figure something out to see what I can integrate nicely into my life.

[Elastigirl]

I love how you break your challenge into big quests with smaller goals to help you reach the quest.

Have you met @elizevdmerwe on the Ranger board yet? I think she's also from South Africa, but I'm not sure what town. She follows the Banting diet.

[crashy]

7 hours ago, Elastigirl said:

I love how you break your challenge into big quests with smaller goals to help you reach the quest.

Have you met @elizevdmerwe on the Ranger board yet? I think she's also from South Africa, but I'm not sure what town. She follows the Banting diet.

 

Thanks, the only way that I like to get things done is to tick things off a list, so the more smaller goals there are the more things there are to tick.

I'll drop @elizevdmerwe a message, looking at her profile she actually lives in my home town (I live on the other side of the country now though)

[crashy]

Quest Update Time. I did have a Daily Battle Log forum post, but thought here would actually be better

 

Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: Reach 12% Body Fat
Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it.

Side Quests for Feb-Mar challenge (+2 STR, +1 STA)

. Do 25 consecutive push ups - I've done 20 consecutive push up's and continuing to work on this

. Do 1 chin up - Tough, will attempt at the end of the challenge. Can do 5x assisted chinups with -30kg weights

. Squat 50kgs  (roughly half my body weight) x10 reps - Part of the 5x5 I'm doing, currently squating 42.5x5 and it's fairly easy

. Deadlift 50kgs (roughly half my body weight) x10 reps - Part of my 5x5 I'm doing, currently DL'ing 40x5

 

Quest #2 – Love thy Wife, Love thy Son – Family Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 CHA)

. Have "Date Night" atleast once with my wife - Still in the planning stages

. Change at least 1 nappy per day - On track for this. 

 

Quest #3 – Connect to the Light – Spiritual Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Decide on which Church to be a part of. Haven't started

 

Quest #4 – Find the Hidden Treasure – Finance Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (500 Gold)

. Sort out all bills, invoices and claims for baby's medical journey into the world - I have claimed all of this from Insurance, waiting for their reply to see if it's sorted.

 

Quest #5 – Enhance the Mind – Knowledge Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Read Level Up Your Life book - About 40% of the way through. Actually read (and listened via Audiobook to Living with a SEAL concurrently. Very cool and funny book, recommended)

[MrsVan]

14 minutes ago, crashy said:

 

Thanks, the only way that I like to get things done is to tick things off a list, so the more smaller goals there are the more things there are to tick.

I'll drop @elizevdmerwe a message, looking at her profile she actually lives in my home town (I live on the other side of the country now though)

Hi! You're an old Maritzburger? Welcome to NF Rangers!

[crashy]

1 minute ago, elizevdmerwe said:

Hi! You're an old Maritzburger? Welcome to NF Rangers!

 

Thanks for the welcome! Yup, born and bred. 1984-2008. Lived in Chase Valley Downs. Attended Maritzburg College.  I'm in Cape Town now. 

[MrsVan]

On 2017/02/10 at 8:39 AM, crashy said:

 

Thanks for the welcome! Yup, born and bred. 1984-2008. Lived in Chase Valley Downs. Attended Maritzburg College.  I'm in Cape Town now. 

We moved to Pmb in 1998. Since 2000 we've been in Prestbury, close to Botanical Gardens. We love Sleepy Hollow and won't easily move.

Congrats on the new baby. My two boys are now 7yrs and 10yrs respectively. They won't be going to Maritzburg College, because we homeschool. Although I have to say with that new obstacle course M.College put up to train the boys... I just wish I could try it out

[crashy]

Quest Update Time. I did have a Daily Battle Log forum post, but thought here would actually be better

 

Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: Reach 12% Body Fat
Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it.

Side Quests for Feb-Mar challenge (+2 STR, +1 STA)

. Do 25 consecutive push ups - I've done 21 consecutive push up's and continuing to work on this (Have also entered this fun PvP - https://rebellion.nerdfitness.com/index.php?/topic/95154-you-want-me-to-do-what-push-ups-212-34/ )

. Do 1 chin up - Tough, will attempt at the end of the challenge. Can do 5x assisted chinups with -25kg weights

. Squat 50kgs  (roughly half my body weight) x5 reps - COMPLETED Tuesday 14th Feb. NOTE: Changed this to x5 reps instead of x10 to fit into my 5x5 workout

. Deadlift 50kgs (roughly half my body weight) x5 reps - Part of my 5x5 I'm doing, currently DL'ing 45x5. NOTE: Changed this to x5 reps instead of x10 to fit into my 5x5 workout

 

Quest #2 – Love thy Wife, Love thy Son – Family Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 CHA)

. Have "Date Night" atleast once with my wife - COMPLETED: Monday 13th Feb. Took the wife out for a date

. Change at least 1 nappy per day - On track for this. 

 

Quest #3 – Connect to the Light – Spiritual Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Decide on which Church to be a part of. Haven't started

 

Quest #4 – Find the Hidden Treasure – Finance Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (500 Gold)

. Sort out all bills, invoices and claims for baby's medical journey into the world - All submitted correctly. Waiting for the money to reflect in my account, which should be this week.

 

Quest #5 – Enhance the Mind – Knowledge Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Read Level Up Your Life book - About 40% of the way through. Got side tracked on Ready Player One, oh my freaking word, best book I've EVER EVER EVER READ. Do yourself a favor!

[MrsVan]

You're doing great! Woot! Woot! on those strength workouts.

You have my respect for changing your baby's diaper

[crashy]

Quest Update Time. I haven't been doing too bad, my baby is 4 weeks old now so have to shuffle to the gym\exercise as often as possible but isn't always possible. 

 

Quest #1 - Slay the Fat Dragon - Vitality Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: Reach 12% Body Fat
Summary: I’m aiming high here. Currently my body fat percentage is in the 25% range. It’s going to take lots of cardio and lifting to get in shape. Worth it.

Side Quests for Feb-Mar challenge (+2 STR, +1 STA)

. Do 25 consecutive push ups - I've done 21 consecutive push up's and continuing to work on this (Have also entered this fun PvP - https://rebellion.nerdfitness.com/index.php?/topic/95154-you-want-me-to-do-what-push-ups-212-34/ )

. Do 1 chin up - Tough, will attempt at the end of the challenge. Can do 5x assisted chinups with -20kg weights

. Squat 50kgs  (roughly half my body weight) x5 reps - COMPLETED Tuesday 14th Feb.

. Deadlift 50kgs (roughly half my body weight) x5 reps - COMPLETED. Wednesday 22nd Feb. 

 

Quest #2 – Love thy Wife, Love thy Son – Family Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 CHA)

. Have "Date Night" atleast once with my wife - COMPLETED: Monday 13th Feb. Took the wife out for a date

. Change at least 1 nappy per day - On track for this *still*

 

Quest #3 – Connect to the Light – Spiritual Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Decide on which Church to be a part of. Haven't started

 

Quest #4 – Find the Hidden Treasure – Finance Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (500 Gold)

. Sort out all bills, invoices and claims for baby's medical journey into the world - COMPLETED Got my cash dollar back!

 

Quest #5 – Enhance the Mind – Knowledge Quest (Note: This is for the full 2017, not just this challenge)

Quest Completion Criteria: TBA

Side Quests for Feb-Mar challenge (+1 WIS)

. Read Level Up Your Life book - About 40% of the way through. 

[crashy]

On 2/7/2017 at 0:13 PM, crashy said:

My Scouting abilities have been vexed recently as I was injured in a running tournament and hurt my ankle quite badly, the healer is only going to be able to look at it in mid Feb, but prior to that I was able to run far afield between the towns (21.1km). My Warrior has come to the fore as a result of my scouting injury, and have since spent many an hour in the training ground improving my strength.

 

The above was from my intro, I went for a quick treadmill run today at the gym. 2.5km in 20 minutes, short and slow, but felt good to do some running again. My ankle is slightly sore now, I'm going to try and find a hardcore ankle guard that I can wear. 

[MrsVan]

Ice and lift your ankle. Glad you could run again, but make sure that you don't make it worse.

Nice going on those push ups and all the goals you managed to complete.

How's it going at home with the new baby? You would never have gotten my hubby to change a nappy, except if I was nowhere near the house Hat's off to you

[crashy]

Ice and lift your ankle. Glad you could run again, but make sure that you don't make it worse.

Nice going on those push ups and all the goals you managed to complete.

How's it going at home with the new baby? You would never have gotten my hubby to change a nappy, except if I was nowhere near the house [emoji4] Hat's off to you

Thanks! Have been icing and elevating, have found that Voltaren works well too.

 

New baby is going fairly well, we seem to have our good days and our bad days. Nappy changes aren't too bad

 

 

Sent from my iPhone using Tapatalk

[doctorake]

Make sure you take it slow with that ankle. Any more running since the treadmill?