Author Topic: Strength & Fitness 2016  (Read 350285 times)

jordanread

  • Guest
Strength & Fitness 2016
« on: December 26, 2015, 11:34:49 AM »
Welcome to this year's challenge! The challenge from last year wound up being super successful. Not just because of the number of people who've reached their goals, and not just because I have this sense that the majority of Mustachians who participated (except me ;D: see this post) are in a healthier place now than they were in January 2015. The main reason I consider this thread a success is due to the amount of support, knowledge, suggestions, and sharing that went on. I expect the same and more this year, due to everything above and the fact that a lot was learned last year.

On to the 2016 challenge.

The "Rules"

The first rule of Strength and Fitness is that you do not talk about Strength and Fitness. Just kidding, the more you talk about it, the more support you get. There aren't really any rules regarding this challenge, although the nutritional aspect of health has historically turned into a "my diet is better than your diet" type thing. I am pretty sure that is why the more successful nutrition threads are based on a specific diet (i.e. Whole30s, Vegetarian, Vegan, Paleo, etc). That brings me to the next section.

The Guidelines

The ultimate goal of this thread is to provide a space for people to lay out their goals, ask for advice, get motivation, accept face punches if/when we get paralyzed with excusitis, ask for and/or receive constructive criticism (unsolicited is fine as long as it remains constructive), and keep each other on track. I will do my best to keep this thread on track, so that it can continue being helpful through December of 2016.

Last year we kept the nutritional aspect of it all mostly out of the thread, and it seemed to work well as far as keeping things on track. This year, one of the things I am adding is a resources comment that I will keep up to date with additional recommendations, guides, and knowledge. If there are successful threads around here for specific diets, I'd be more than happy to add them to that section.

As far as goals go, the SMART guidelines provide a decent starting point. I really like the first two parts of it. Specific and Measurable goals are great, especially when you need some way to measure your success. After running last year's gauntlet, I found that goals usually fall into 1 of 3 categories.

  • Vague goals - Not really measurable, no real way to meet them. I've found that people who set goals like these just need to put something out there, and it's more of a motivational technique than something to shoot for specifically. It's kind of a public announcement that "this is something I'm going to do this year".
  • Specific end points of goals - What I did last year. In this case, it's more about the destination than the journey. It provides a lot of lee-way when it comes to how one accomplishes the goal, since the how isn't specified, just the result.
  • Specific progress goals - This is a goal that focuses more on the journey than the destination. Instead of (or in addition to) a desired result, this is all about having a general idea of what one wants, and a specific idea as to what will get one there.

The next comment is going to be a tracking post. I will list the participant, the goals, and the progress. I will add definitions for the not so common goals (like the ballet stuff from last year, and anything else requested). After that, I'll have a resource post (as I mentioned above). All three of these posts will be updated throughout the year, but I'll try to make a new comment when changes are added, so one doesn't have to keep checking things.

We're almost to the start of 2016, so get ready to kick some ass, and get healthier, more fit, and (most likely) way sexier.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #1 on: December 26, 2015, 11:35:43 AM »
Participants

ParticipantGoals
jordanread
  • Practice the slackline > 20x
  • Perform Convict Conditioning 'Good Behavior' workout > 45 weeks
  • Complete 25m slackline without falling (stretch goal - make it look super easy, embrace nonchalance)
  • <= 18% body fat
  • Weight <= 170lbs
  • Maintain <= 18% body fat
BPA
  • Complete 'Run Around the Bay 5K' at the end of March (Couch  5K)
  • Lose 50lbs
  • Continue cycling regularly
  • 2 hours of regular daily activity by 7/1/16
  • Complete 30 Day Shred >= 3X
Zikoris
  • Complete full split
  • Perform Double Pirouette
Nangirl17
  • 1 set/10 pushups
  • 1 strict pull up
  • 1 set/10 double unders
  • Get rid of 'Mummy Tummy' (flat stomach)
  • Regularly workout 3x/week
supermatthew
  • Judo training 3x/week
  • Calisthenics >= 2x/week using Tabata protocol
  • Weigh >= 145lbs
  • Run 1 mile in < 6:00
nnls
  • Run 10K non-stop
  • Exercise >= 3x/week
marty998
  • Run 5K < 20 minutes
  • Complete 2K on rowing machine < 7:45
  • Run 11K in < 57:00
alleykat
  • 1 set/25 10lb Kettlebell Swings (Stretch: 1 set/50)
  • 20 minutes (continuous) on rebounder (mini tramp)
  • Lose > 10lbs
  • Complete hot yoga classes (05/01/2016)
  • Start pilates
  • Incorporate daily yoga
  • >=5 miles on bike non-stop
link_417
  • Exercise 4x/week
  • Lose >= 31lbs
Bracken_Joy
  • 1 set/1 deadlift 200lbs (Stretch: 270lbs)
  • 1 set/1 back squat 135lbs(Stretch: 200lbs)
  • Achieve proper and comfortable front rack position
  • 1 set/1 strict pullup
Hedge_87
  • Train 3X/week for > 80% weeks (> 41 weeks)
  • Run 1 mile < 7:00 (8.6mph)
  • Rejoin Cycling challenge every month
  • Cycle > 200 miles/month
  • Join local judo class
  • Judo 2X/week at >=50% (>=26 weeks)
nightzephyr
  • Each convict conditioning exercise (big 6) done 1x/week to progression or failure
  • 1 set/1 Handstand Pushup
  • 1 set/5 One-Legged Squats
  • 2 sets/10 Pull ups
  • 2 sets/30 Stand-to-Stand Bridges
  • 1 set/5 Lever pushups
  • 2 sets/15 Hanging Knee Raises
Primm
  • Complete Noosa Triathlon 30:00 faster than previous time
  • Strength training 2x/week
  • Perform scheduled triathlon training 90% of the time
Sailor Sam
  • 1 set/50 squats
  • Hit progression standards on CC big 6
Matchewed
  • >=Novice(Strength Level Guidelines - See resource post)Bench Press
  • >=Novice(Strength Level Guidelines)Deadlift
  • >=Novice(Strength Level Guidelines)Squat
  • >=Novice(Strength Level Guidelines)Shoulder Press
  • >=Novice(Strength Level Guidelines)Row
horsepoor
  • Complete Robie Creek half marathon < 2:10:00 (April)
  • Complete Zeitgeist half marathon < 2:00:00 (November)
  • Paleo/Primal diet >= 90%
  • Strength workouts 2x/week
  • Sprint 1x/week (running, rowing, or kettlebell intervals)
karaishere
  • LISS cardio/stability training 2x/week
  • Yoga/mobility stretches >= 2x/week
  • WOD 1x/week
  • 1 set/10 push ups
  • 1 set/1 underhand pull ups
  • Lose >= 10% body fat
Longwaytogo
  • 1 set/10 pullups
  • Bike 1000 miles
  • <= 15% Body fat
  • 1 set/1 Bench 1x bodyweight
  • 1 set/1 Deadlift 1.5x bodyweight
  • 1 set/1 Squat 1.5x bodyweight
Jon_Snow
  • Kayak >= 500K (~311 miles)
  • Complete 3 2 half marathons <= 2:00:00
  • Run 5K <= 20:00
  • <= 8% Body Fat
  • Improve lower body strength
  • 1 set/60 pushups in <= 1:00
  • Gain 5lbs of muscle
Freeme
  • Daily foam roller relaxation
  • Reduce stress eating
  • Eliminate sugar from diet
  • Move daily (focus on outdoor adventures)
  • >= 8 glasses water/day
  • Stretch daily
  • Drop 75lbs of fat
  • Control blood sugar exclusively through activity and diet (get off meds)
lhamo
  • Daily Activity/Training >= 68%/year (250 days)
  • >= 15,000 minutes of physical activity/training
  • >= 100,000 calories burned
  • Run 5K <= 30:00
  • Complete 10K
  • >= 5 hikes > 5 miles each
  • Add 2 weekly strength training routines
  • >= 1/month new low carb dish/recipe
tdrake5188
  • Increase running
  • Complete 5K
  • Lose 50lbs of fat
  • Lift >= 3x/week
MrStach
  • 1 set/80 pushups <= 2:00
  • 1 set/80 situps <= 2:00
  • Run 2 miles <= 13:00
  • Complete half marathon
  • Weigh 190lbs
2Birds1Stone
  • Run 1 mile <= 6:00
  • Run 5K < 22:00
  • Run 10K < 45:00
  • Complete Sprint triathlon < 1:30:00
  • >= 50 miles cycled
  • >= 1.2 miles swam
  • Complete Selden hills 10K < 54:00
  • Lose 20lbs of fat
  • Complete Manorville Hills Single Track <= 1:20:00
  • 1 set/1 deadlift 455lbs
  • 1 set/1 squat 405lbs
  • 1 set/1 bench press 315lbs
  • 1 set/12 pull ups
  • >= 1200lbs in 93KG class - USAPL Powerlifting championship on 12/17
Ironfist
  • Join the 1000lb club
Migrator Soul
  • 1 set/1 deadlift 300lbs
  • 1 set/1 squat 250lbs
  • 1 set/1 bench press 200lbs
  • 1 set/25 pull ups
  • Max APFT - Run 2 miles <= 13:00 (only remaining task)
  • Gain >= 20lbs of muscle
Conjou
  • Complete Ultra Marathon
  • Complete 2 Gravel Grinders
  • Weigh <= 140lbs by Ultra Marathon (Limit Sugar Intake)
  • >= 3x/week lifting session
  • Consistent performance of post-run yoga
Kerowyn
  • Progressive weekday walking (1x/week for 4 weeks, 2x/week for 4 weeks, etc)
  • Consistently roller skate to library
hudsoncat
  • Maintain 50lb fat loss from 2015
  • Complete 5K <= 30:00 (<= 09:39/mile)
  • Complete Half Marathon <= 2:20:00
  • Complete Triathlon (sprint)
  • Strength training 2X/week
  • Set Personal Record for 5K (<= 29:34) New PR: 28:54!
RamonaQ
  • Complete Half-Ironman <= 7:00:00
  • Complete 5K <= 30:00
  • Body fat <= 22%
  • Strength training <= 1x/week
  • Log food intake
spartana
  • Increase upper body (arm)strength
votu
  • Earn green band in parkour
  • Run 5K non-stop
  • Complete hike @ Level A difficulty
  • Lose 30lbs of fat
serious_pete
  • Attend >= 100 Judo classes
  • Earn brown belt in Judo
  • Maintain 90kg body weight
  • 5-3-1 sets 2x/week - bench press 75kg, bench 100kg, squat 150kg, deadlift 180kg
lucky-girl
  • Strength Training >= 2X/week (annual average)
  • 1 set/5 squats 115lbs
  • 1set/5 bench press 75lbs
  • 1 set/8 deadlifts 90lbs
  • 1 set/1 squats 160lbs
  • 1set/1 bench press 103lbs
  • 1 set/1 deadlifts 198lbs
  • 1-2X/week outdoor activities (annual average)
  • Summit Mt. Katahdin
  • >=50% commute under own power
  • 1 set/1 pullup
  • Decrease body fat by >= 2%
EJE
  • Weigh <= 185lbs (9% decrease)
  • Run 5K <= 31:30
RonMcCord
  • Complete a 5K run (Stretch: < 30:00)
  • Complete a 10K run
  • 1 set/1 pullup 1 set/5 pullup(New Stretch: 1set/>10 pullups)
  • Drop weight to 145lbs
Exhale
  • Maintain primarily vegan diet
  • Walk to work 5x/week
  • >= 1 hour daily strength training
peppermint
  • Consistently top-rope 5.10s in gym
  • Lead 5.9s in gym
  • Consistently Boulder v2
  • Complete aerial beginner II
  • Have fun!
  • Run >= 100 miles
  • Complete a 10K
  • Increase yoga/pilates work
  • >=1x/month hikes
CCCA
  • >= 6000 pull ups
  • >= 10000 pushups
  • >= 10000 crunches
  • Lose >=10lbs of fat
  • <= 15% Body Fat
  • Boulder v6s in gym
  • Improve endurance (focus on climbing)
  • 1 set/1 one-arm pull up (each arm)
  • >= 10000 steps/day (>= 3.66 million steps 2016)
Orvell
  • 1 set/5 pushups
Stache it Away
  • 1 set/1 Lever push ups (both arms)
  • 1 set/1 one-legged squats
  • 1 set/1 uneven pull ups
  • 1 set/1 stand-to-stand bridges
  • 1 set/1 handstand push ups
  • 1 set/1 hanging leg raises
  • Drop >= 21lbs of fat
  • Run 5K <= 20:00 (Stretch: <= 19:00)
Friar
  • Drop >= 25.2lbs of fat
  • 3 sets/10 pull ups
  • Complete 5K
  • Static hold  3rd-world squats
  • 'Resolve' patellar tendinosis in knee
  • Once patellar tendinosis is resolved, start weight training
green daisy
  • Drop >= 15lbs of fat by April 1
  • 45:00 training 3x/week
  • Complete 5K before summer
tnrunner
  • Strength training >= 5x/week
  • 1:00 cardio 6x/week
  • Drop 15lbs of fat
yyc-phil
  • 30:00 HIIT 6x/week
  • Self powered commute
  • 1:00/weekend hike with dogs
  • Drop 15lbs of fat
  • Complete Whole30 1x/annual quarter
Cookie78
  • Drop >=25lbs of fat (Stretch: >=30lbs)
  • Run a 5K (Stretch: Run 10K)
  • 1 set/5 chin ups (Stretch: 1 set/8)
  • 1 set/25 pushups (Stretch: 1 set/50)
  • Stretch daily
mspym
  • Restore fitness to previous level
  • Increase activity levels (especially at work)
  • Extreme Joy in body
  • 1 set/1 pull up
  • 1 set/1 deadlift 1.5x bodyweight
monstermonster
  • Run >= 365 miles
  • Full splits
  • 25:00 of stairs w/ no soreness (7/7)
  • Complete half-marathon < 2:01:19
Icecreamarsenal
  • BMI <= 25
  • Drop >= 24lbs of fat
MrDelane
  • Lose 16lbs of fat
allsummerlong
  • Maintain 115lb body weight
  • >= 2hrs/week hiking (during school year)
  • >= 8hrs/week hiking (outside of school year)
  • >= 3/20km+ hikes
  • >= 1000kms hiked/walked annually
  • 4x/week weight training (Improve upper body strength)
  • 4x/week stretching (Improve flexibility)
  • Maintain awareness of posture
AerynLee
  • Drop 20lbs of fat (by Memorial Day)
  • Drop 40lbs of fat (first 20lbs above)
  • Increase arm tone
  • Increase car independency
  • >= 30:00 biking 4x/week
  • 2x/week bodyweight training
  • <= 2x/month eating out
  • Stretch daily
  • >= 10K steps/day (weekly average)
  • Eat more fruits/vegetables
  • Remove reliance on caffeine
  • Floss daily
AcftW
  • 3 sets/5 deadlifts 350lbs
  • 3 sets/10 weighted dips 60lbs
  • 3 sets/10 weighted chin ups 30lbs
  • Weight 195lbs (gain muscle)
drudgep
  • 3/5 pre-work workouts
  • >= 4 workouts/week
  • 20 pushups <= 00:60
  • 10 pull ups <= 00:60
  • Keep sweets out of the house
scrubbyfish
  • 2 - 3 classes/week (up to 5 weeks) core and stretch training
Proud Foot
  • >= workout 4x/week
  • Run 500 miles
  • Maintain weight, and lower body fat
tyn
  • >= 1 session/week rock clibming
  • >= 2 session/week circuit/boxing classes
  • >= 8:00 sleep/night
  • >= 1 session yoga/week
Frugal_NYC
  • 1 set/1 squat 405lbs
  • 1 set/1 deadlift 495lbs
  • 1 set/1 bench press 275lbs
bloomability
  • 1 set/1 deadlift 315lbs
  • 1 set/1 bench press 160lbs
  • 1 set/1 clean & jerk 175lbs
  • 1 set/1 snatch 135lbs
  • 1 set/1 strict press 105lbs
  • 1 set/1 back squat 215lbs
  • 1 set/1 front squat 180lbs
  • 1 set/1 overhead squat 150lbs
  • 1 mile run <= 7:00
  • >= 4x/year attempting new fitness goals
Quetzal
  • Perform Convict Conditioning 'New Blood' workout > 45 weeks
  • 3x/week cardio @ 80% target heart rate > 45 weeks
  • Weekly average 7:00:00 sleep/night
  • 6 days/week mindful consumption of nutrients
  • 2 sets/10 push ups
  • 2 sets/11 half pull ups
  • 1 set/5 flat straight leg raises
  • 2 sets/10 full squats
  • < 25% body fat
griffin
  • Join the 1000lb club
  • (Stretch: gain >= 20lbs of muscle)
Cromacster
  • Drop >= 30lbs of fat
  • >= 4 workouts/week
  • 5 MobilityWOD workouts/week
SaskyStache
  • Run half-marathon <= 1:50:00
  • Manage/Run best beer booth at Queen City marathon
tyort1
  • Run >= 30:00 non-stop
  • Consistently do convict conditioning
  • Bike ride regularly
ILoveBakari
  • Run 5 miles <= 40:00
  • 1 set/8 bench press 65lbs
  • 1 set/8 rows 70lbs
  • 1 set/8 clean and press 50lbs
  • 1 set/8 pull downs 80lbs
  • 1 set/8 squats 95lbs
  • 1 set/8 deadlift 80lbs
  • Stop drinking soda
  • >= 2X/week cardio
  • >= 2X/week strength training
  • Exercise consistently enough to sign up for CrossFit
  • Conceive small human/baby
Bakari
  • 2/3 consistent successful attempts @ 14ft Warped Wall
  • 1 set/4 one armed pullups
  • 1 set/5 muscle ups
  • >= 70 pushups <= 00:60
  • >= 58 situps <= 00:60
  • 1 set/1 bench press 210lbs
  • 1 set/1 overhead press 140lbs
  • 1 set/1 deadlift 275lbs
  • 1 set/1 squat 275lbs
  • 1 set/1 weighted pullup 100lbs
  • Run 1.5 miles <= 10:25
McBuck
  • Complete 16 week marathon training by 5/1
  • Complete marathon <= 4:00:00 by 5/1
  • Lose 10lbs of fat by marathon
  • Gain 16lbs of muscle
  • 1 set/1 squat 405lbs
  • 1 set/1 deadlift 500lbs
  • Improve flexibility
  • Bulk to 181lbs
2300
  • 3x/week strength training when not travelling
  • 5-8 miles/day hiked when travelling
  • 3x/week Cycle/walk/yoga/Qigong
  • <=15% Body Fat
  • Bike to work >= 2x/week
  • Gain 10lbs of muscle
  • Complete 5K
EngineerYogi
  • Complete >= 20 Yoga ClassesNEW GOAL: Complete >= 40 Yoga Classes
  • Bike commute >= 3 days/week
simpleFIblog
  • Complete RKC Snatch Test (See goal description post)
  • 1 set/1 98lb Kettlebell press each arm
  • 1 set/5 strict ring muscle ups
mm1970
  • Consistently engage in daily activity
purephase
  • Set new marathon personal best
  • Run 5K <= 20:00
  • 1 set/8 squats 200lbs
  • Reduce meat intake
  • Reduce sugar intake
JoRocka
  • Get swole
  • Lift some shit
  • Be fabulous
Abel
  • Join 1000lb club
  • 1 set/1 Handstand pushup
  • Maintain 3 Miles < 17:00
Warlord1986
  • >= 3 days/week morning bike ride
MonkeyJenga
  • 1 set/1 pushup (Not using floor or counter)
  • >= 5 Miles/day annual average (1,830 miles annually)
flan
  • Complete 30 Days & 30 Stretches to Splits program <= 60 days
  • 1 set/10 lunges (without crying)
  • 1 set/10 push ups
  • Complete YAYOG 10-week program
Lagom
  • 1 set/1 bench press 255lbs
  • 1 set/1 box squat 455lbs
  • 1 set/1 deadlift 585lbs
Slow2Fire
  • Rejoin the 1000lb club
  • 1 set/1 box squat 330lbs
  • 1 set/1 deadlift 380lbs
  • 1 set/1 bench press 285lbs
FiguringItOut
  • Increase physical activity
  • Be active every day
  • Complete 39 Mile Avon Breast Cancer Walk
  • Gradually increase flexibility to realize potential
  • Remain consistent with Weight Watchers
  • Drop two sizes
mtn
  • 10000 steps/day
  • Lose 17lbs of fat by 07/04/2016
  • 1 set/100 pushups by 07/04/2016
  • 1 set/100 situps by 07/04/2016
  • Lower blood pressure
  • Lose 24.5lbs of fat
meerkat
  • Pass FitRanX Level 1
  • 1 set/2 pull ups
  • Lose 10lbs of fat
  • Lose 20lbs of fat
bgsnyder
  • Join 1200lb club
  • 1 set/1 deadlift 500lbs
  • 1 set/1 squat 405lbs
  • 1 set/1 bench press 315lbs
  • 1 set/1 overhead press 200lbs
cats
  • Complete 12 week 5K Training: RLRF
  • Complete 5K <= 28:00
  • Complete 12 week 10K Training
  • Complete 10K <= 56:00
  • 1 set/5 negative chinups daily
  • Complete Beginner level Greatist Pullup Progression
Eric222
  • Bike > 200 miles/month
  • Minimized processed sugar. <= 1 cheat day/month
  • 3 sets/20 crunches (5 different types - 300 crunches)
  • Lose 10lbs of fat (STRETCH: 15lbs)
brute
  • 1 set/1 squat 550lbs
  • 1 set/1 bench press 365lbs
  • 1 set/1 deadlift 650lbs
  • 1 set/1 Atlas Stone Load 350lbs up 52"
  • 1 set/1 Axle Clean and Press 275lbs
Flyingkea
  • Increase general fitness level
  • Identify anxiety outlet
  • Increase mirror lust
  • Have enough energy to keep up with child (STRETCH: exhaust child)
PDM
  • Complete 1/2 Marathon Training Program
  • Complete Brisbane Marathon (08/07) <= 1:50:00
  • Complete 5K <= 20:00
  • Practice yoga daily
SoccerLounge
  • Remain consistent with daily workouts
  • Drop body fat >= 10%
  • Hike >= 1x/week
  • No significant injuries
M.Darcy
  • >= 3 months working out >= 5x/week
  • >= 6 months working out >= 5x/week (increasing difficulty)
Name
« Last Edit: December 19, 2016, 01:27:58 PM by jordanread »

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #2 on: December 26, 2015, 11:35:55 AM »
Goal Descriptions

  • Convict Conditioning - Bodyweight training consisting of 6 (the Big 6) main workouts, each with a very slow progression (thanks to tyort1 for the video links last year). The non-video links are all from the 4HourLife blog, and the progression standards are located at the bottom of each link.
  • Couch to 5K (C25K)
    Quote
    A 5K is 3.1 miles. The beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in just two months. Each session should take about 20 or 30 minutes, three times a week.
  • 30 Day Shred
    Quote
    Jillian Michaels helps you lose big - up to 20 pounds in 30 days! Her 30 Day Shred DVD includes three 20-minute circuit-training workouts. Each level contains a 20-minute training circuit: 3 minutes of strength, 2 minutes of cardio, and 1 minute of ab work. There's also a brief warm-up session and a cool down stretch.
  • Double Pirouette (These are basically turns/spins as far as I can tell)
  • Double Under
    Quote
    Grab a jump rope and let it pass under your feet twice each time you jump. When double-unders go well, they are a thing of beauty. The rope is a blur as the athlete bounces up and down, relaxed and composed, the calm in the eye of a storm.
  • Tabata
    Quote
    Tabata training is a High-Intensity Interval Training (H.I.I.T) workout that lasts four minutes.
  • Half Marathon
    Quote
    A half marathon is a road running event of 21.0975 kilometres (13.1094 mi).
  • Ultra Marathon
    Quote
    An ultramarathon, also called ultra distance, is any footrace longer than the traditional marathon length of 42.195 kilometres (26.219 mi).
  • Triathlon
    Quote
    A triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. In its most popular form, it involves swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, cycle, and run components.
    TypeSwimBicycleRun
    Sprint750m20km5km
    Olympic1.5km40km10km
    Half-Ironman1.93km90km21.09km
  • Back squat
  • Front rack position
    Quote
    This is the top holding position used in the clean & jerk (and I'm assuming other things, but I'm not sure...feel free to correct me.)
  • Selden Hills 10K
    Quote
    A tough 10k course that has hill upon hill for 5 demanding miles, followed by a flat, fast finish.
  • Manorville Hills Mountain Bike Trail
    Quote
    This is a difficult intermediate trail. There are no easy trails here. There are no bailouts. Total trail length is about 12 miles and the average time to ride will be around 2 hours. The trail is soft and slow as it is new but as more people ride it, the faster it will get. This trail will challenge you physically so beware.
  • APFT - Army Physical Fitness Test
  • Mt. Katahdin
    Quote
    Mount Katahdin is the highest mountain in Maine at 5,270 feet (1,606 m).
  • Parkour (Freerunning) Bands - Green
    Quote
    A grading system for evaluating skill in parkour, with bands acting as a key to the next set of training. A green band is the second progression.
  • Climbing & Bouldering (Links to grading)
    Quote
    Climbing - the sport or pastime of climbing rock faces, especially with the aid of ropes and special equipment. The link for grading is the Yosemite Decimal System, which is more commonly used (and the closest thing I can find in regards to the goals already set. If you want more information on different methods of grading climbing, check out this wikipedia page for other methods of grading.

    Bouldering - climbing on large boulders, either for practice or as a sport in its own right.
  • Paleo/3rd World Squat
    Quote
    This is a different term for a deep bodyweight squat
  • RKC Snatch Test
    Quote
    100 53lb Kettelbell snatches in <= 5:00
  • 30 Days & 30 Stretches to Splits
    Quote
    Iím going to teach you how to get into the side splits in just 1 month. This will be a VERY REWARDING journey, however, you will need to show me that you are DEDICATED. Increasing your flexibility at this level TAKES TIME. A little every day.  You will need to stretch for at least 10 min a day if youíre serious about getting into the splits in 1 month. But let me assure you right now that this feat is not impossible!
  • FitRanX
    Quote
    In order for you to progress from one level to the next, you must participate in a fitness test that uses specific exercises to determine strength within the exercisesí respective muscle groups. There is also a conditioning portion required for each levelís advancement. Through scientific testing and months of development in the FitRanX system, these exercises have been proven to allow you to demonstrate personal fitness growth in each major muscle group, as well as cardiovascular conditioning.

  • Run Less, Run Fast (RLRF)
    Quote
    Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury-while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of:

    3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
    2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
  • Greatist Pullup Progression
« Last Edit: May 06, 2016, 03:14:01 PM by jordanread »

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #3 on: December 26, 2015, 11:36:06 AM »
Resources

Links

  • Strength & Fitness 2015 Thread
  • Whole30 Support Thread
    Quote
    The Whole30 thing is kind of a purge/reset. From the site: Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the ďresetĒ button with your metabolism, systemic inflammation, and the downstream effects of the food choices youíve been making. Learn once and for all how the foods youíve been eating are actually affecting your day to day life, and your long term health.
  • Crossfit site featuring WOD (Workout Of the Day)
    Quote
    The site isn't the easiest to navigate, but it's set up kind of like a blog with a new post every day (that's the WOD). The exercise demos have a plethora of information on proper form for specific exercises.

  • MobilityWOD (YouTube)
    They have fantastic resources for anything mobility related, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (aka KStar) is the author of Becoming a Supple Leopard (amazon), and is frankly a genius.

  • Strength Level Standards
    Quote
    The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.
    The Strength Level Calculator can show your exact level of strength at any bodyweight. You can also specify the number of repetitions and it will estimate your one-rep max.
  • Body Fat % Visual Estimation
    Quote
    There are comparison photos for men and women with corresponding body fat percentages. If you don't have an easy way to determine your body fat, this is a good start.
  • How to Measure Body Fat Without Calipers
    Quote
    If the photos aren't quite good enough for you, this link contains some calculations to determine your body fat percentage using a measuring tape and a scale
  • 30 days to splits
    Quote
    Iím going to teach you how to get into the side splits in just 1 month. This will be a VERY REWARDING journey, however, you will need to show me that you are DEDICATED. Increasing your flexibility at this level TAKES TIME. A little every day.  You will need to stretch for at least 10 min a day if youíre serious about getting into the splits in 1 month. But let me assure you right now that this feat is not impossible!
  • Home Body Fat Test
    Quote
    Covert Bailey believes that knowing percent body fat tells you more about your body than any other test. It tells you what your correct weight ought to be, how much fat you have, how much muscle, and what exactly you need to gain or lose. Knowing this one number allows you to design an exercise program to maximize your efforts.
  • Diet Calculator, Body Fat Calculator
    Quote
    The effects of a diet or exercise program can only be monitored when you have accurate biometric data. This web page will help you calculate your Body Mass Index (BMI), Waist-to-Height ratio, percent body fat, and lean body mass. You also get an estimate of your daily calorie and protein requirements based on your level of activity. It is a good idea to record your measurements once per week to keep track of your progress. If you keep the data in a spreadsheet (e.g., MS Excel) you will be able to create charts to see trends more easily.
  • The importance of rest and recovery for athletes
    Quote
    Rest and recovery is an important aspect of an exercise program, especially for high level athletes.
  • Beeminder
    Itís a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you donít work towards those goals in a systematic way, itíll charge you money. Itís helpful in that you donít have to worry about whether or not youíre making progress on a goal, because Beeminder will tell you if youíre off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.

    At the moment, I get charged $5 by Beeminder if I donít average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week Ė 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say ďI have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure Iím on top of my sleep hygiene and daily steps. And I donít need to do anything special because theyíre integrated automatically!
  • Moves App
    This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation youíre using, but keeps GPS tracks of where youíve been that are really nice and easy to read as a timeline of your day.
  • Gympact
    If you like a "carrot" as well as a "stick", I also use Gympact, which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if Iíve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I havenít met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didnít meet their goal. Usually itís around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
  • Habitica
    Quote
    Habitica is a free habit building and productivity app that treats your real life like a game. With in-game rewards and punishments to motivate you and a strong social network to inspire you, Habitica can help you achieve your goals to become healthy, hard-working, and happy.
  • Dr. Jordan Metzl's Ironstrength Workout
    Quote
    Dr. Metzl has developed the Ironstrength Workout specifically for runners and triathletes, as featured in his Runnerís World ďInside the Doctorís OfficeĒ series. The videos break down the workout into muscle-group specific sequences, and therefore it is important to complete the sequence in the correct order.
  • Zen Habits Site
  • Coach.me habit app
  • Strength Graphs
    Quote
    Track and compare your big lifts.
Books
Apps (Android)
  • Zombies Run! (Free to install - first 5? missions included...extra missions cost $)
    Quote from: jordanread
    This app is super fun. It's the only way I can really run. There are apparently issues attempting to use the playlist and playing your music in the app, but it's an audio only adventure (with gps stuff and different scenarios, like mobs of zombies that you have to run faster to escape), so I haven't actually tried that feature. Feel free to post your experience here if you've used it!!
  • My Tracks
    Quote
    My Tracks records your path, speed, distance, and elevation while you walk, run, bike, or do anything else outdoors. While recording, you can view your data live, annotate your path, and hear periodic voice announcements of your progress.
    With My Tracks, you can sync and share your tracks via Google Drive. For sharing, you can share tracks with friends, see the tracks your friends have shared with you, or make tracks public and share their URLs via Google+, Facebook, Twitter, etc. In addition to Google Drive, you can also export your tracks to Google My Maps, Google Spreadsheets, or external storage.
    My Tracks also supports Android Wear. For watches with GPS, My Tracks can perform GPS recording of tracks without a phone and sync tracks to the phone. For watches without GPS, you can see your current distance and time, and control the recording of your tracks from your wrist.
  • Google Fit
    Quote
    Effortlessly track any activity. As you walk, run, or cycle throughout the day, your phone or Android Wear watch automatically logs them with Google Fit.
    ē Get instant insights. See real-time stats for your runs, walks, and rides. Google Fit will record your speed, pace, route, elevation, and more so you can stay motivated and on track.
    ē Reach your fitness goals. Set goals based on steps, time, distance, calories burned. Receive personalized recommendations and coaching for activity goals.
    ē Measure your wellness. Aggregates info from other apps to track fitness, nutrition, sleep, and weight: Android Wear, Nike+, Runkeeper, Strava, MyFitnessPal, Lifesum, Basis, Sleep as Android, Withings, and Xiaomi Mi bands.
    ē Check in from anywhere. Track your progress from your phone, tablet, the web (fit.google.com) and even your Android Wear watch.
  • MyFitnessPal - Calorie Counter
    Quote
    Lose weight with MyFitnessPal, the worldís most popular health and fitness app! With the largest food database by far (over 5,000,000 foods), our amazingly fast and easy to use calorie counter help you take those extra pounds off! And itís FREE Ė no strings attached. There is no better diet app Ė period.
  • LoseIt!
    Quote
    Lose It! helps you set a daily calorie budget, track your food and exercise, and stay motivated to make smarter choices and achieve your goal. We think itís the best, most seamless weight loss system available.
  • Runkeeper
    Quote
    Every one. Every run. Track your pace, measure workout distance, chart weight loss, crush training goals and more with the running app trusted by 45 million users! Runkeeper is the simplest way to improve fitness, whether youíre just deciding to get off the couch for a 5k, biking every day, or even deep into marathon training.
    Track your runs, walks, bike rides, training workouts and all of the other fitness activities using the GPS in your Android Phone.
  • C25K
    Quote
    The proven C25K (Couch to 5K) program was designed for inexperienced runners who are just beginning an exercise routine.The plan's structure prevents new runners from giving up and at the same time challenges them to continue moving forward. C25K works because it starts with a mix of running and walking, gradually building up strength and stamina to fully running 5K.
    (Jordan Note: See the goal description post for more info on the program itself)
« Last Edit: March 22, 2016, 01:05:23 PM by jordanread »

BPA

  • Handlebar Stache
  • *****
  • Posts: 1191
Re: Strength & Fitness 2016
« Reply #4 on: December 26, 2015, 11:47:12 AM »
Just FIREd and getting more fit is one of my goals.  So, I'm in. 

Specific and Measurable goals:
1.  Run the Around the Bay 5k at the end of March by doing a C25K. 
2.  Lose 50 pounds.  (This will be accomplished by a variety of factors including activity, improved diet, getting more sleep, stressing less.  I will not elaborate on my diet plans, but have one in mind that works for me.)
3.  Continue to cycle throughout Hamilton as I already do.  I will make it my goal to work up to 2 hours of activity a day by the end of June.
4.  Do at three cycles of the 30 Day Shred (since I like it and already own it).

If I've screwed up in making my goals, please let me know.  I do think it's hilarious that one of the things I was glad to ditch from my career were SMART goals, and yet here I am.  :D

Zikoris

  • Magnum Stache
  • ******
  • Posts: 3542
  • Age: 33
  • Location: Vancouver, BC
  • Vancouverstachian
Re: Strength & Fitness 2016
« Reply #5 on: December 26, 2015, 12:12:30 PM »
Oh yay, it's back! My goals for 2016:

1. Full splits
2. Dance a double pirouette

I think that's good for me.

Nangirl17

  • Stubble
  • **
  • Posts: 150
Re: Strength & Fitness 2016
« Reply #6 on: December 26, 2015, 12:21:53 PM »
Newbie here - I just started exercising in July and am amazed at the stress reduction!!
Goals:
     Be able to complete:
1) 10 pushups in a row (full, not girl pushups!)
2) a strict pullup
3) 10 double unders in a row
     Get rid of:
The mummy tummy.

I intend to work out 3 times a week (hopefully more on my weeks off call), with one workout being at Crossfit.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #7 on: December 26, 2015, 01:06:34 PM »
Everyone who has commented so far is on the tracking post. I've also updated the goal description post with descriptions of some of the goals. I didn't bother explaining what a split, a pushup, or a strict pullup (although you can see the pushup and pullup bits as step 5 under convict conditioning), since I think they are relatively common and well known.

     Get rid of:
The mummy tummy.

I intend to work out 3 times a week (hopefully more on my weeks off call), with one workout being at Crossfit.

I put these as goals as well. Just comment here if you want me to remove them.
« Last Edit: December 27, 2015, 11:44:53 AM by jordanread »

Vanguards and Lentils

  • Bristles
  • ***
  • Posts: 288
  • Age: 29
Re: Strength & Fitness 2016
« Reply #8 on: December 26, 2015, 02:21:13 PM »
"Journey Goals"
  • Judo 3x/week
  • Do calisthenics 2-3x/week using the Tabata protocol

"Destination Goals"
  • get weight > 145 lbs
  • run a <6:00 mile

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #9 on: December 26, 2015, 03:08:07 PM »
"Journey Goals"
  • Judo 3x/week
  • Do calisthenics 2-3x/week using the Tabata protocol

"Destination Goals"
  • get weight > 145 lbs
  • run a <6:00 mile

I've got you added to the tracking post, so take a look at your goals and let me know if I got them up there correctly. I also added 'tabata' to the goal description post.

On a side note, I like how you broke up Journey and Destination goals. It was pretty cool. However, there won't be any indication of the difference on the tracking post, but that's not because it's not awesome. Goals are goals as far as this challenge is concerned. Welcome to the challenge!!

nnls

  • Handlebar Stache
  • *****
  • Posts: 1114
  • Location: Perth, AU
Re: Strength & Fitness 2016
« Reply #10 on: December 26, 2015, 03:10:20 PM »
hi

Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #11 on: December 26, 2015, 03:17:55 PM »
hi

Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week

Got you added. Welcome!

nnls

  • Handlebar Stache
  • *****
  • Posts: 1114
  • Location: Perth, AU
Re: Strength & Fitness 2016
« Reply #12 on: December 26, 2015, 03:27:54 PM »
hi

Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week

Got you added. Welcome!

Thanks

marty998

  • Walrus Stache
  • *******
  • Posts: 6544
  • Location: Sydney, Oz
Re: Strength & Fitness 2016
« Reply #13 on: December 26, 2015, 03:50:29 PM »
Ok I'll bite.

- Run a 5k in 20 minutes (31/12/16)
- Do 2k on a rowing machine in 7:45 (current best 8:08)
- Complete my local 11k fun run in 57 minutes (July 2016). First effort in July 2015 was 1:05:59

20 mins will be crazy cool if I can do it in a year's time... here's how my times have been falling since I started running a year ago:

29/12/14:  30:17
7/6/15:      27:05
21/9/15:    26:02
6/12/15:    24:49 (finally under 2 mins per lap on a track!)

alleykat

  • Bristles
  • ***
  • Posts: 440
Re: Strength & Fitness 2016
« Reply #14 on: December 26, 2015, 04:15:31 PM »
1.  50 ten lb kettle swings.  Will increase if I conquer this.
2.  20 mins continuous on my rebounder
3.  Tone up - don't know how to measure this but maybe if if I work myself up to using 8 lbs weights for bi's and tri's.
4.  Weight loss - 10-15 lbs.

link_417

  • 5 O'Clock Shadow
  • *
  • Posts: 74
Re: Strength & Fitness 2016
« Reply #15 on: December 26, 2015, 04:24:24 PM »
1.  Exercise 4x a week
2.  Lose 30 pounds

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #16 on: December 26, 2015, 05:01:46 PM »
I've got everyone added. Welcome to the gauntlet!

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8925
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #17 on: December 26, 2015, 05:39:35 PM »
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

Hedge_87

  • Pencil Stache
  • ****
  • Posts: 661
  • Age: 32
  • Location: South central ks
Re: Strength & Fitness 2016
« Reply #18 on: December 26, 2015, 06:15:31 PM »
I was doing great for several months last year then got screwed up with a few really crappy weeks at work threw me off track. After that it seemed like every time I tried to get back going something else would happen and throw me off again.
This year I'm going to shoot for consistency as my main goal.

I plan on training 3x a week and would like to make >80% of my workouts.
Run a <7:00 mile
Get back into the cycling challenges and log an average >200 miles a month.
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.

Vanguards and Lentils

  • Bristles
  • ***
  • Posts: 288
  • Age: 29
Re: Strength & Fitness 2016
« Reply #19 on: December 26, 2015, 07:13:16 PM »
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.

Try it! Life's too short. I've been doing it for 4 months now but wish I had started many years ago. There is no feeling like successfully choking the sht out of someone

nightzephyr

  • 5 O'Clock Shadow
  • *
  • Posts: 9
Re: Strength & Fitness 2016
« Reply #20 on: December 26, 2015, 07:27:46 PM »
I'll jump in!

Convict conditioning: one exercise, to progression standard or failure, every day. I can pick which one day by day, but each must be done once in a calendar week.

Goals and (current ability):
1 handstand pushup                        (ha...hahaÖ nothing)
1 set of 5 one leg squats                  (120+ full squats)
2 sets of 10 full pullups                    (1 set of 10 horizontal pulls)
2 sets of 30 stand-to-stand bridges   (1 stand-to-stand bridge, rather sloppy)
1 set of 5 lever pushups                   (1 set of 5 full pushups)
2 sets of 15 hanging knee raises       (2 sets of 25 knee tucks)

Hedge_87

  • Pencil Stache
  • ****
  • Posts: 661
  • Age: 32
  • Location: South central ks
Re: Strength & Fitness 2016
« Reply #21 on: December 26, 2015, 07:35:30 PM »
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.

Try it! Life's too short. I've been doing it for 4 months now but wish I had started many years ago. There is no feeling like successfully choking the sht out of someone
Lol I was in a jujitsu class for a couple years and loved it.  Then I moved away and just recently learned of this class in my town. I'm pretty excited about it

Primm

  • Handlebar Stache
  • *****
  • Posts: 1322
  • Age: 50
  • Location: Australia
Re: Strength & Fitness 2016
« Reply #22 on: December 26, 2015, 09:52:46 PM »
Botched up last year for a number of reasons (right now I don't even remember what my goals were!) but this year:

Knock 30 minutes off my Noosa Tri time (shouldn't be hard, I was sick and injured this year...).
Strength training x2 per week according to coach's plan.
90% of planned tri training sessions as scheduled.

Yeah, that should see an improvement. :D

Sailor Sam

  • Magnum Stache
  • ******
  • Posts: 4227
  • Age: 39
  • Location: Steel Beach
  • Semper...something
Re: Strength & Fitness 2016
« Reply #23 on: December 26, 2015, 10:22:19 PM »
I'm in! My goal is to (re)learn to squat, and progress to 50 uninterrupted squats.

I actually went through this process 5 years ago. I had to relearn how to squat after injuring my spine. I was up to 50 good-form squats by the end of 2014, then I blew my knee skiing last christmas. I struggled without surgery for 6 months, but the joint was unstable. I had surgery, and had complications that have lasted another six months. So, it's been a year since I've really squatted. I want to get back to it.

matchewed

  • Magnum Stache
  • ******
  • Posts: 4336
  • Location: CT
Re: Strength & Fitness 2016
« Reply #24 on: December 27, 2015, 08:27:09 AM »
Count me in as well. Will edit to add the plan and goals.

Edit:

Goal 1: Get to (at least) Novice level according to the criteria outlined in this website for the following exercises -
  • Bench Press
  • Deadlift
  • Squat
  • Shoulder Press
  • Row

I'm going to modify the exercises somewhat to use dumbbells instead of a barbell (equipment limitations at my gym).

That's it really everything else is just kinda nebulous incorporate more activity into life (walk/bike to places more kind of thing). Too vague and cloudy to include in this.
« Last Edit: December 28, 2015, 06:14:57 AM by matchewed »

horsepoor

  • Magnum Stache
  • ******
  • Posts: 3211
  • Location: At the Barn
  • Horses: for sanity & poverty!
Re: Strength & Fitness 2016
« Reply #25 on: December 27, 2015, 09:35:30 AM »
I've just recently gotten off track and ended up very close to where I was at this time last year.  I think I'm going to leave out any weight goals this time around and keep it process-focused.  So let's have at it:

Run Robie Creek half marathon in April - goal time 2:10
Run Zeitgeist half marathon in November - goal time 2:00
Eat paleo/primal 90% of the time
Strength workouts 2x per week
Sprint 1x per week (running, rowing or kettlebell intervals)


karaishere

  • Stubble
  • **
  • Posts: 171
  • Age: 32
Re: Strength & Fitness 2016
« Reply #26 on: December 27, 2015, 10:16:16 AM »
Count me in! I just came off of 3 months of PT for my knee (after a few months of trying to 'baby' it, so nearly 6 months of limited exercise). I want to build regular exercise patterns again and re-gain the strength that I've lost.

My Short-Term Goals:
- 2 days per week do LISS cardio and stability exercises (from PT)
- 2-3 days per week do yoga and mobility stretches (also from PT)
- 1 day per week do a mini WOD

My Long-Term Goals:
- Get back to 10 full push-ups (baseline is 1)
- Get back to 1 strict underhand pull-up (baseline is 0)
- Lose 10% body fat. Last April, I went into the BodPod and learned that I was skinny fat. Getting injured set my progress back and I have gained 4 pounds. Since I don't necessarily want to focus on the scale, I will track with body measurements. I'll consider officially being retested in the BodPod later in the year. (baseline is 134 and all of the body measurements I have written down)
« Last Edit: December 31, 2015, 05:59:26 PM by karaishere »

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #27 on: December 27, 2015, 11:03:50 AM »
All right, I believe I have everyone added to the tracking post. I will also add a couple of things to the goal description post. That list is as follows:

  • CrossFit & WOD (Workout Of the Day)
  • Noosa Triathlon
  • Robie Creek half marathon
  • Zeitgeist half marathon
  • Back squat
  • Front rack position

If there is something else that you aren't familiar with, or you feel I missed, feel free to comment here and I'll get it added.

I also found some references to stretches one can do for the Front Rack position, so I might add that to the resource post. Once again, if there is something else that is a resource, and you want me to add it, just post here.

A little bit later, I am going to post a reply specifically to some of the participants to clarify a few points and offer specific motivation/advice/questions. For now, though, everyone here is kicking ass!!! This is going to be an awesome year.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #28 on: December 27, 2015, 11:43:20 AM »
I'll jump in this year!
[...]

3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

I was going to put this in the resource post, but after looking into it a bit more, I feel like it might be a touch too specific. Anyway, I did find a couple of resources that may be helpful. I'm sure you've already looked at them, but here's some nice stretches that might help:
« Last Edit: December 27, 2015, 12:51:50 PM by jordanread »

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #29 on: December 27, 2015, 01:08:36 PM »
[...]
3.  Tone up - don't know how to measure this but maybe if if I work myself up to using 8 lbs weights for bi's and tri's.
[...]

On the first couple of pages of last year's thread (starting right around here), there was a discussion regarding how to measure tone and the like. It might be helpful if you want something more specific.

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8925
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #30 on: December 27, 2015, 01:26:34 PM »
I'll jump in this year!
[...]

3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

I was going to put this in the resource post, but after looking into it a bit more, I feel like it might be a touch too specific. Anyway, I did find a couple of resources that may be helpful. I'm sure you've already looked at them, but here's some nice stretches that might help:

I'll admit, as a woman, I really enjoy casually mentioning that I'm "working on my rack" or "worried about my snatch". I am secretly a 12 year-old boy, pretty sure.

As for resources, I really love the MobilityWOD guys. These videos are the ones I'm using: https://www.youtube.com/watch?v=xE4N6G4xJHU and https://www.youtube.com/watch?v=oXOgjuGOQBY They have fantastic resources for anything mobility, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (KStar, to fanboys like my DH) is the author of Becoming a Supple Leopard, and is frankly a genius. DH has seen major improvements in his mobility working with their stuff.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #31 on: December 27, 2015, 01:34:56 PM »
I'll admit, as a woman, I really enjoy casually mentioning that I'm "working on my rack" or "worried about my snatch". I am secretly a 12 year-old boy, pretty sure.

Glad I'm not the only one, except I am a guy, so it's not a huge secret. :)

As for resources, I really love the MobilityWOD guys. These videos are the ones I'm using: https://www.youtube.com/watch?v=xE4N6G4xJHU and https://www.youtube.com/watch?v=oXOgjuGOQBY They have fantastic resources for anything mobility, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (KStar, to fanboys like my DH) is the author of Becoming a Supple Leopard, and is frankly a genius. DH has seen major improvements in his mobility working with their stuff.

That is good stuff. Just looking through a few of the videos I'm relatively impressed (although I wish they invested in a directional mic). I'll add I've added the site and the youtube channel to the resource post. Thanks for the recommendation.
« Last Edit: December 27, 2015, 01:41:35 PM by jordanread »

Longwaytogo

  • Guest
Re: Strength & Fitness 2016
« Reply #32 on: December 27, 2015, 10:00:03 PM »
Hi Jordanread, Thanks for setting this up again!

I signed up mid-year last year but never did anything with it ): Hoping to be more focused on this year as it's a goal/aspect of my life that I can tackle without a lot of cash (which I'm lacking). Just willpower and dedication!

Not sure how many goals I should have but I'm thinking these with my order of importance listed 1st-

1. Complete a set of 10 pull ups
2. Bike 1000 miles
3. Achieve approx 15% Body-fat
4. Bench my weight, Dead lift and squat 1.5 my weight

Jon_Snow

  • Magnum Stache
  • ******
  • Posts: 3273
  • Location: An Island in the Salish Sea (or Baja)
  • I am no manís chair.
Re: Strength & Fitness 2016
« Reply #33 on: December 27, 2015, 10:13:43 PM »
Thanks to JR for starting the 2016 version of his great thread from this past year.

I will flat out say that I blew past all my fitness goals in 2015. The thing is, heading into my first year of FIRE I didn't really know exactly what I was capable of achieving...it's amazing what you can do with suddenly AMPLE TIME and a life DEVOID OF STRESS. Now I have a better sense of this, so I may shoot a bit higher with some targets in 2016. As I am entering this new year with a very solid baseline fitness level, I am fairly confident that, barring injuries, I can pull them off.  Here are some things that I am going to try and do in 2016.

Kayak 500 km in 2016. This may be a bit ambitious. This definitely my BIG FITNESS THING in the new year. To paddle this distance in 2016 I will likely need to really crank up the frequency of my long range paddles during the May to October "paddle heaven" season. A circumnavigation of my island is around 17km and I can extend this to 20km by heading into some bays and coves...to hit 500km, I would need to go around my island a total of 25 times in 2016 - an average of 5 times per month over the 5 month long PNW paddling season. Of course, I like to take my boat to other places around B.C., so I'd like to think I will clock some of the 500km in areas completely new to me. And if I could get my hands on a kayak at my Baja place, and do some paddling down there...well this would help in this silly "paddle-quest" immensely. BTW I credit this hobby with my somewhat famous "arms". ;) Failing in this particular "goal" would not bother me much...because if I don't find the time to get out in my kayaks enough to do this, it probably just means I am doing some of my other "fun stuff".

Complete 3 half marathons. Haven't decided on any particular ones yet...as for times, as long as I am sub-2 hours, I'd be happy. Perhaps for the last of the three I can shoot for something more ambitious. Tossed around the idea of a full marathon...but...no, not this year.

Sub 20 minute 5k...perhaps I can do this now...I haven't tried running my fastest 5k. Once the weather warms up a bit I will head to the neighbourhood track and see what I can do.

Single digit body fat % (lets say, 8%). In 2015, I managed to drop my BF % from the low 20's, to around 10-12% where it is currently. I picked up a body fat calliper from my local GNC and I am not very confident about it's accuracy...but together with the "mirror test" I think I can definitely lean up a bit more. Where I am now, even a 2% drop in BF % would make quite a big difference. Keeping the cardio sessions up with continued diet discipline is the key here obviously.

Concentrate on lower body strength. I freely admit to giving more attention to the muscle groups from the waist up. So, less bicep curls and bench press and more dead lifts and leg presses in 2016. I will continue to weight train 4 days a week at my local gym until around early June...and then I will slowly transition to using my outdoor island gym setup...

Look at this list...there is probably no need to add anything else. ;)

I plan to keep a little notebook of my fitness activities to keep track of things...and this thread of course!

Thanks again JR! You are THE MAN.


Freeme

  • 5 O'Clock Shadow
  • *
  • Posts: 44
Re: Strength & Fitness 2016
« Reply #34 on: December 27, 2015, 10:18:52 PM »
I am currently diabetic and wold like to get my blood sugar under control enough to come off of my medication. Pretty out of shape right now working long hours in a sedatary job. My fitness goals, practice relaxation on a foam roller daily to reduce any stress eating. Eliminate sugar from my diet. Move daily with a focus of activities outdoors. Increase water intake to 8 glasses. Stretch every morning. Lose 75 lbs

lhamo

  • Walrus Stache
  • *******
  • Posts: 9958
  • Location: Seattle
Re: Strength & Fitness 2016
« Reply #35 on: December 28, 2015, 03:57:28 AM »
I may decide to modify these partway through the year, but for the moment these are my fitness goals for 2016, based on where I am at the end of 2015:

1)  Engage in some form of physical movement/strength building at least 250 days out of the year, for a total of at least 15,000 minutes

2)  Burn a minimum of 100,000 calories through exercise engaged in in #1

3) Run 5k in under 30 minutes

4)  Run 10k (at any pace)

5)  Go on at least 5 hikes of 5 miles or more

6)  Add at least two strength training workouts to my weekly routine

7)  Attempt at least one new low-carb recipe per month. 

 

Dobby's Socks

  • 5 O'Clock Shadow
  • *
  • Posts: 20
  • Location: Ohio
Re: Strength & Fitness 2016
« Reply #36 on: December 28, 2015, 08:01:59 AM »
I'll give it a shot.

1) Lose 50 pounds by the end of the year.
2) Continue to lift at least 3 times per week
3) Run more, including running my first 5K this summer.

MrStash

  • 5 O'Clock Shadow
  • *
  • Posts: 33
Re: Strength & Fitness 2016
« Reply #37 on: December 28, 2015, 08:04:45 AM »
Hello,

Looks like a good thread to jump in on. My 2016 fitness goals:
- 80 pushups in 2 minutes
- 80 situps in 2 minutes
- Run 2 miles in 13 minutes
- Run a Half Marathon on September 18th! No time goal, just complete it with minimal walking.
- Weigh 190 lb's (need to lose about 25-30 lb)

Does anyone have a good planner/ motivator for 80 situps and a 13 minute 2 mile? Any PT stud vets on here? I think I have a pretty good plan for everything else on my list.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #38 on: December 28, 2015, 08:36:38 AM »
I have everyone who has posted so far added to the tracking post. I've also added a new item (thanks to matchewed) to the resource post.

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #39 on: December 28, 2015, 09:06:08 AM »
Oh yay, it's back!
Hi Jordanread, Thanks for setting this up again!
Thanks to JR for starting the 2016 version of his great thread from this past year.

You are all very welcome. As I said in the opening post, we had an awesome group of people last year. I foresee this as being an annual thing for at least another 4 years. Glad to have you all back!!

Does anyone have a good planner/ motivator for 80 situps and a 13 minute 2 mile? Any PT stud vets on here? I think I have a pretty good plan for everything else on my list.

As far as planning goes, I am working on a post based on one of the blog posts, and it should be pretty helpful (even more so if I can find the original damn post) especially to those with Journey goals. That should be up later today. As far as the sit ups, you may be able to look at the leg raise progression standards for Convict Conditioning (see goal description post). It will take a bit of finagling since it's not quite sit ups, but may be helpful. The exercise demos on the cross fit site (see resource post) have quite a few videos when searching for sit ups. May be helpful as well.

Anyone else have resources or advice in regards to sit ups? Especially timed ones.

We did have at least one professional trainer involved in the thread last year, and I've sent them a PM to see if they will jump in this year for additional help.

I am currently diabetic and wold like to get my blood sugar under control enough to come off of my medication. Pretty out of shape right now working long hours in a sedatary job. My fitness goals, practice relaxation on a foam roller daily to reduce any stress eating. Eliminate sugar from my diet. Move daily with a focus of activities outdoors. Increase water intake to 8 glasses. Stretch every morning. Lose 75 lbs

I meant to put this in the last post, but totally spaced it. I wrote your goals a touch differently on the tracking post. Do those goals work for you? And welcome to the gauntlet. Diabetes is a bitch, but we're super glad to have you here. Those are some amazing goals!

I may decide to modify these partway through the year[...]

For everyone who doesn't know, this is totally okay. Goals can change, either up or down. As long as it's not due to a huge case of excusitis, we've got your back. Lhamo, I am almost certain you are currently in China (although can't remember when/if you are coming back...awesome people all blend together sometimes :D). If that is accurate, do you think the air quality will affect your running and more cardio based stuff? Is it even an issue (ignorant american here)?

Kayak 500 km in 2016. [...] BTW I credit this hobby with my somewhat famous "arms". ;) Failing in this particular "goal" would not bother me much...because if I don't find the time to get out in my kayaks enough to do this, it probably just means I am doing some of my other "fun stuff".

You know, now that you put arms in quotes, I can't help but think that you don't have arms, and those photos are some weird growth protruding from your...shoulder? I suppose that would make them arms. :) Glad to have you here and jumping in this year as well.

For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)

2Birds1Stone

  • Walrus Stache
  • *******
  • Posts: 5688
  • Age: 1
  • Location: Earth
  • K Thnx Bye
Re: Strength & Fitness 2016
« Reply #40 on: December 28, 2015, 09:27:48 AM »
Having discovered Triathlon I have some lofty goals for 2016.

Run a 6:00 mile (6:52 current PR)
Run a sub 22:00 5k (26:00 current PR)
Run a sub 45:00 10k (59:00 Current PR)
Complete a sub 1:30 sprint triathlon (1:48 Current PR)
Complete an Ironman 70.3 mile event (likely Timberman in NH, August)
Cycle 50 Miles before the HIM 70.3 (Distance PR 25 miles currently)
Open water swim 1.2 miles before the HIM 70.3 (Distance PR 1/2 mile currently)
Run the "Selden Hills" 10k course in <54:00 (60:05 current PR)
Lose another ~20LBS (CURRENTLY 208)
Complete entire Manorville Hills MTB Course in <1:20 (1:38 Current PR)
Get my deadlift up to 455x1 (405x1 current PR)
Get my Squat up to 405x1 (315x1 Current PR)
Get my bench to 315x1 (265x1 current PR)
Get to 12 bodyweight pullups (6 current PR)

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #41 on: December 28, 2015, 10:05:11 AM »
Having discovered Triathlon I have some lofty goals for 2016.

Run a 6:00 mile (6:52 current PR)
Run a sub 22:00 5k (26:00 current PR)
Run a sub 45:00 10k (59:00 Current PR)
Complete a sub 1:30 sprint triathlon (1:48 Current PR)
Complete an Ironman 70.3 mile event (likely Timberman in NH, August)
Cycle 50 Miles before the HIM 70.3 (Distance PR 25 miles currently)
Open water swim 1.2 miles before the HIM 70.3 (Distance PR 1/2 mile currently)
Run the "Selden Hills" 10k course in <54:00 (60:05 current PR)
Lose another ~20LBS (CURRENTLY 208)
Complete entire Manorville Hills MTB Course in <1:20 (1:38 Current PR)
Get my deadlift up to 455x1 (405x1 current PR)
Get my Squat up to 405x1 (315x1 Current PR)
Get my bench to 315x1 (265x1 current PR)
Get to 12 bodyweight pullups (6 current PR)

Those are some badass goals!! I've got you added to the tracking post and also put Sprint and Half-IronMan distances under the Triathlon section in the goal description post.

Jon_Snow

  • Magnum Stache
  • ******
  • Posts: 3273
  • Location: An Island in the Salish Sea (or Baja)
  • I am no manís chair.
Re: Strength & Fitness 2016
« Reply #42 on: December 28, 2015, 10:14:12 AM »
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)


We should really try hard not to compare achievements amongst thread participants. Each of our lives are in different stages that allow for different goals. As JR mentioned, my success in 2015 is largely due to my FIRE status. While I was working, I failed miserably at any attempts to improve my physical self - for a variety of reasons, most of them lame. I now have a huge advantage simply because I have the entirety of my waking hours to fill as I see fit (pun!) - and no work stress to distract me anymore. I knew early on that trying to get healthy and fit would occupy a decent chunk of my typical FIRE-day (a minimum of 2 hours) - and I am finding I CANNOT STOP. Not sure if I would call it an addiction...but it has certain become HABIT - as routine as brushing my teeth in the morning.

The way I see it is that our bodies are the biological vessel in which we navigate this life...why would we not try our best to maximize their potential? I just wish I hadn't waited so long. This is surely has been the best gift I could have given myself post-FIRE...

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #43 on: December 28, 2015, 10:24:44 AM »
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)


We should really try hard not to compare achievements amongst thread participants. Each of our lives are in different stages that allow for different goals. As JR mentioned, my success in 2015 is largely due to my FIRE status. While I was working, I failed miserably at any attempts to improve my physical self - for a variety of reasons, most of them lame. I now have a huge advantage simply because I have the entirety of my waking hours to fill as I see fit (pun!) - and no work stress to distract me anymore. I knew early on that trying to get healthy and fit would occupy a decent chunk of my typical FIRE-day (a minimum of 2 hours) - and I am finding I CANNOT STOP. Not sure if I would call it an addiction...but it has certain become HABIT - as routine as brushing my teeth in the morning.

The way I see it is that our bodies are the biological vessel in which we navigate this life...why would we not try our best to maximize their potential? I just wish I hadn't waited so long. This is surely has been the best gift I could have given myself post-FIRE...

It's probably the best gift you could have given yourself pre-FIRE, but decided not to. :P

JS is right though, and I feel kind of silly for not mentioning it earlier. This is a gauntlet, and a challenge. However, it is a challenge in which the 'opponent' is you in your current form. The rest of the participants (and hopefully you) are all here on the side of you in your desired form. And I don't mean just vanity or physical appearance. I mean the form in which you have met your goals (or made progress towards them). Using myself as an example, the challenger or opponent I'm facing is the version of me that can't walk across my slackline, because that guy (while ruggedly handsome albeit a touch tubby) is the 'enemy'. When I hit my goals, that opponent will be gone. I'll thank that version of myself for keeping me alive, and move on to enjoying the newest version of myself who can walk across a slackline (hopefully while looking super cool). Jordan 2.0? So yeah, don't get caught up comparing yourself to others. Compare where you are today to where you were when you put your goals out there.

Thanks JS. I can't believe I forgot to go into that.

Ironfist

  • 5 O'Clock Shadow
  • *
  • Posts: 21
Re: Strength & Fitness 2016
« Reply #44 on: December 30, 2015, 06:44:53 AM »
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.

Bracken_Joy

  • Walrus Stache
  • *******
  • Posts: 8925
  • Location: Oregon
Re: Strength & Fitness 2016
« Reply #45 on: December 30, 2015, 07:26:23 AM »
I'll jump in this year!

1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.

I guess I should have set goal #2 a bit higher, since I just hit my baseline goal yesterday! Stretch goal is now baseline goal, and now stretch goal will be 2x body weight, just like my deadlift goals.

Migrator Soul

  • Stubble
  • **
  • Posts: 145
  • Age: 27
  • Location: Texas
  • The sooner you realize life is hard, the better.
    • Cerebral Combatant
Re: Strength & Fitness 2016
« Reply #46 on: December 30, 2015, 07:33:15 AM »
Goals:

Increase deadlift to 300

Increase squat to 250

Increase bench to 200

Increase pull ups to 25

Max the Army APFT, which is 78 push ups, 80 sit ups in two minutes, and a 13:00 2 mile run. Currently all there aside from the 13:00 two mile. My time is hovering around 13:45

Gain another 20 pounds.


Conjou

  • Stubble
  • **
  • Posts: 122
  • Location: Wherever I want to be
Re: Strength & Fitness 2016
« Reply #47 on: December 30, 2015, 07:48:01 AM »
Thanks for this thread and all the work you are doing to organize it!

My fitness goals are
Complete my first ultra marathon at Bryce Canyon, UT on June 17
Complete two gravel grinders--still deciding on where but looking at May and August.
Have my weight at down to 140 by the June ultra--issue here is sugar. So cleaner eating is central to the plan.
I am using competitive runner website suggestion of training plan for the ultra along with three lifting sessions each week--arms superset with pull ups and push-ups, core circuit, legs.
Continue my post-run yoga sessions for stretching.

Kerowyn

  • Magnum Stache
  • ******
  • Posts: 3456
  • Location: Maryland
  • very "fuss" oriented
Re: Strength & Fitness 2016
« Reply #48 on: December 30, 2015, 09:21:20 AM »
OK, I'm joining in on this. Thanks for posting it, Jordan!

I have a plan for 2016 to walk for exercise. I'll take a short break at work and go for a walk outside. The plan is to do this once a week for four weeks, then twice a week for the next four weeks, etc. Once I hit five times a week, I may find other ways to ramp it up, depending on how I feel. Unfortunately, I can't have any electronic devices at work (so no Fitbit or anything to tell me how much/far I'm walking), but I may look into getting a mechanical pedometer to track my steps. I also intend to track my progress with walks in my neighborhood, where I can use a phone app to track my distance and gauge how far I can go without too much pain.

I've actually already started this--once I had the plan worked out there was no reason to wait for the new year! So next week will be my last week of once-weekly walks (unless I miss, in which case I will start the four weeks over, but I think that's unlikely). I foresee resistance as I increase the number of walks over the next couple of months of likely-inclement weather, so hopefully this thread will help keep me on track!

I also just received roller skates as a gift, so I'm excited to try those out. Assuming they fit well enough, I hope to start skating around the neighborhood as well. My goal is to roller skate to and from the library (I just checked and it's 1.2 miles one way--should be very doable).

I may need to shell out for some gear there--I have a bike helmet, but no other protective equipment. Does anyone else skate and have any suggestions on gear?

jordanread

  • Guest
Re: Strength & Fitness 2016
« Reply #49 on: December 30, 2015, 09:51:17 AM »
My goal for 2016 is to hit the 1000 lb. club.  I'm already at 890 combined after a year of lifting.

Goals:
[...]
Gain another 20 pounds.

Thanks for this thread and all the work you are doing to organize it! [...]

I've got everyone added to the tracking post. I might add the 1000lb club to the goal description post. Migrator Soul, I did slightly modify your goal. I wrote it out that your goal is to gain 20lbs of muscle. Let me know if you want me to change it back.