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Thursday

Did something new today. Went to do my workout at 1PM on a weekday. Never did that before.

I was amazed. There was no one in the weight area and only about 7 people total in the gym.

Thank goodness for people that pay yearly memberships but never come to the gym. Makes it nice for the rest of us.

Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Lateral Lunge
32kg – 12 reps each leg
2 KB Offset 1 Leg Dead Lift 24/20kg – 8 reps each leg
Offset Farmer Walks 24/20kg - 20 total steps

I actually got come extra Farmer walks in. One rep is 20 steps. Well, to get the 24/20 kettlebells into the gym I have to go get them and it’s 75 steps from the storage area to the gym. That is three reps there and three reps back.

Worked on my jump rope. Getting much better. I don’t have pain in my legs anymore. I just need to keep working on building up my endurance.

There was a guy in the steamroom who was doing some setup’s. We talked about the number of setups he was doing. He made reference to his belly, which he is trying to reduce. I mentioned to him that bellies are much like stray cats and dogs. When you feed them well they never seem to go away. He had a happy belly.

Crossfit in the morming so I am excited about that. My back (lower left) started acting up yesterday. It was really bad today. I was out shopping and started to get sick to my stomach from the pain. After taking some meds the pain backed off. At least I do have meds that will help when it really gets bad. I hope is it better for the morning. I hate to have to scale down my workout because of my back. There is a free class scheduled for Saturday that I plan to attend.

This evening was visitation for Aunt Mary. Everything went well. I met the new pastor from Mom’s church. Jerry T. stopped by. Debbie and I had not seen him for sometime. Aunt Mary’s son had to take his wife back to Cleveland Clinic last tight. She started running a temp. She is being treated for Lupus. The graveside service is tomorrow at 11A. I am hopeful that once tomorrow is over that everyone can start getting their lives back to normal…..until the next crisis. There is always another crisis.

We have been invited to a family get together in Columbus on Sunday afternoon. I am looking forward to that. Monday it will be “back to work”.

Hump Day Wednesday

Finally a good Wednesday workout. Of course, it was scaled down from what I had been doing, but the fact was I was not getting my Wednesday workouts done.

Wandered into the gym about 8A. I could get use to this vacation / retirement practice way of life.

Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
2 Hand KB Swings
32kg – 15 reps
Jump Rope – 30 reps
Renegade Rows
24kg - 12 reps each

Vacation

An OK workout this morning.

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Figure 8’s - 24kg – 12 each
KB Flip Squats (you flip on the way up and catch on the way down)
20Kg - 15 reps
Assisted Neutral Grip Pullups
#14 - 12 reps
I did a 1 minute jump rope in between each set and played on the rowing machine for a few minutes following my workout.

Enjoying a week of vacation, practicing for retirement. I want to be one of those guys that goes to the gym but does not have to rush because…..well just because they are retired.

Another beautiful late summer day in Ohio, temps in the high 80’s.

It’s not tie-dye, it’s sweat!

Labor Day

I got as close to a puke today as I ever had. Fortunally the workout area is just a few feet from the door outside so I am always judging my distance to the outside door in case pukey makes an appearance. It came really close.

This was by far the hardest workout so far.

Our skill for today was “Deadlifts”

WOD:

50 Ring pulls from a setting position (to take the place of rope climbing)
50 Push Ups
50 Setups with 20 lb medicine ball, throwing the ball against the wall each time you come up. ( We backed this down to 14 lbs for the second round )
50 Walking Lunges

Rinse and repeat for a second round. Total of two rounds for time.

I came in last out of the three class members, but I was behind only by a short amount of time.

Since there were only 3 class members and 2 trainers there was plenty of one on one attention so there was no way to fake anything this morning.

My stomach was upset for several hours after the class. It helped with my diet because there was no way I could eat anything. I tried the fingers down the throat to throw up but there really was not anything in my stomach. I watched my HR the entire time and did not go over 145 although I felt like I was going much higher.

After getting home I decided to get the yard mowed. As I was getting close to being done in the back I upset a yellow jacket nest in the ground and got 12 stings. I only had shorts on. They were so aggressive they were actually up my shorts. When I got into the house I realized I had at least two still in my shorts so I ran outside and got rid of the shorts in the garage. I don’t think the neighbors saw too much of my business, but I really did not care at that point. Debbie took care of the two in the house and I made sure there were no more hiding in any of my nooks or crannies.

That kind of slowed me up for the rest of the afternoon. Between hurting from my workout and hurting from stings there was not much of me that was not hurting.

Never too young for supplements?

Maybe I am just too sensitive today but this video really shocked me. Is it really appropriate to push protein supplements on 14 year old boys? Why would they need a protein supplement?

Saturday

Crossfitlegacy Class at 9A this morning.

WOD

7 Pull-up
7 Front Squats (45lbs)
7 Med Ball Clean

***7 Rounds for time**

Results

Chris–10:35
Wanda–12:28
Pam–10:50 (5 rounds)
Terry–11:38

I was happy that I did the entire 1 minute of jump rope during the warmup without a mistake. That was a first. My practice has paid off.

Spent some time moving Mom’s PC equipment into the new Computer armoire she had delivered yesterday. The new setup looks great and is really going to increase the amount of room available and make her work area much more efficient. We carried several of pieces of furniture and a file cabinet out to the street. Should not be long before someone comes by to give those treasures a new home.

On a sad note Aunt Mary passed away late this afternoon. Debbie and I are meeting her son at the funeral home in the morning to assist as we can in making the final arrangements. I suspect that the arrangements will be for a simple, private, graveside service.

Friday

Crossfit was a blast this morning. I got to learn two new things. First we worked on Assisted Handstand Push Ups. We actually all got into the handstand position and no one kissed the floor with their nose. Below are some pictures I found at Crossfit Edna Valley that show the set up of the bands and how you should actually look when doing this. Our little group is not quite at this level yet but it was fun trying.

(Click on any of the pictures to get more details on this setup)


Here is Jerry helping out Kelly. Click on the picture for more action shots.

The second new skill I got to work on was the rowing machine.


I was really excited to get the instruction on the rowing machine. There are two rowing machines at the JCC that I can work with, I just never have. I never asked anyone how to use them. There is a lot of technique involved to be efficient with the rowing machine.

I am finding that the opportunity to learn new skills is one of the things I like most about Crossfitlegacy. It may take me forever to master all the skills but it is exciting to always have something new and different to work on.

For the workout of the day I was not last! Actually I came in second. We had six stations set up. We did each station for 1 minute, keeping track of reps. We did 3 sets.

A revealing thing about this workout to me was how the numbers came out. I excelled in the Push Press (and I had good form). That is a direct result of my kettlebell workouts where I do a lot of work with weigh over my head. I have found that if the only body part being used is my upper body I usually do well. Once we start with a more complex movement the involve my legs, for example squats, my endurance goes down quick. I also do really well with setups. I do a full movement from prone to a full setup with my arms extended forward. Not everyone does them like that. I am not super fast but I have endurance for the setups. I remember with my first fitness evaluation with Dave about two years ago that I could not even do one setup.

Terry on 8-29-2008I sucked at the burpees and the sumo lifts. Again, movements that involve my lower body slow me down. On the burpees I focus on throwing myself down to the floor. I did get a “good sprawl” from Jerry. I throw myself down to get use to falling…and surviving. Someday if I actually do trip and fall this might keep me from being injured. The getting up and the jump are what slow me down.

The workout was brutal and I was ready to give up near the end but I kept going. Love it!

I have found that I get sick to my stomach at exactly the same point on every Crossfit workout. When we do our warm up we do 20 air squats, 20 overhead shoulder movements with the PVC pipe and then 20 squats with the PVC pipe. Every time we get to the 20 overhead shoulder movements I get a really sick feeling that lasts for maybe 20 seconds. If I just keep pushing it goes away and I am fine. Because I know I will be OK if I just keep going this is not really a problem, just something of interest to me about how my body reacts.

Interesting dream last night. I was back in time to 1986 when I was a public telephone coin collector. I was the guy that would go around and replace the full money collection boxes with an empty box in public pay phones. I lasted in that job for a year. It was really interesting in the beginning. You were on your own in your van with your map, finding the pay phones that needed service on your route. I traveled all over Akron/Canton/Youngstown. I got into a lot of places I would have never otherwise seen. I really liked the factories. I always enjoy seeing how things are made. I have to admit that after a year the novelty wore off. Once I had learned where all the phones were the challenge was gone. At that point I started make changes and ended up with another job.


Anyway, back to the dream. I was trying to change two boxes out and I got myself in a loop of changing them over and over and over. I often have dreams like that where I get caught in a loop, never being able to make any progress. That can really be frustrating.

Thursday

Much better workout this morning. I got everything done, plus some extra rope jumping.

Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Lateral Lunge 28kg – 20 reps each leg
Rope Pushdowns 115 lbs. – 11 reps
Rope Curls 115 lbs. - 11 reps

It’s Crossfit in the morning. I am really looking forward to that. There is a free class on Saturday so I will have two Crossfits in a row. T-shirts are now available. Below is a picture. I am anxious to see the real shirts to decide what size to get.

Crossfitlegacy T Shirt

Click on T-Shirt to see larger picture

The Aunt Mary situation continues to get worse. The family is having trouble coming to agreement about the next action to take. The doctors are recommending a tracheotomy tube and a feeding tube, once her condition stabilizes to removed the respirator. There is also some question about the actual status of the DNR (Do Not Resuscitate) order. Like everything else in life, this will eventually work itself out regardless of what actions are taken, however, making the right decisions now will make things better for everyone involved.

I am taking vacation next week so all I have to do is make it through tomorrow. Looking forward to getting things done around the house, getting ready for the coming winter weather.

Wednesday

At the gym at 5A. Had to move quick to get my workout done and be at the Dentist by 7A for my 6-month checkup.

Not a good workout. Dave even reduced the workout from last week eliminating the 32KG Bulgarian Squats. I am starting to believe that the Squats and Rows on the functional trainer are the issue. I become very dizzy when doing these and in turn start to get sick to my stomach. I think the dizziness is related to the Flomax. I have upped my dosage on that and one of the side effects is being dizzy. I backed the weight down to 40lbs on each arm from 60lbs. That helped a bit, but I still did not get all the sets done. It is really upsetting to have to write down that once again I had a workout I did not complete.

In trying to find the bright side to things my jump rope skills are improving. Able to go much further without my legs starting to hurt and no more “morning after” leg pain as a result of the jump roping.

Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Functional Trainer Squat to Row (Set at bottom position)
60 lbs – 12 reps
Jump Rope – 30 reps
Alternating Heavy, Medium, Light - KB Snatch
24kg/20kg/16Kg (1 Snatch each = 1 rep) - 3 reps

By a little after 8A I was in my office having done my workout and had my 6 month dental checkup. No cavities. I am set until March ‘09.

Aunt Mary is showing no sign of improvement. I fear that soon some very difficult decisions are going to have to be made.

Debbie’s Sister C seems to be doing OK back at work.

Tuesday

At the gym at 6A.

Had a good, but hard Kettlebell workout.

Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Slingshots - 32kg – 12 each
Alternating Heavy, Medium, Light - KB Clean
28kg/24kg/20Kg (1 Snatch each = 1 rep) - 3 reps
Assisted Wide Grip Pullups #14 - 12 reps

Aunt Mary continues on the ventilator and under sedation.

Debbie’s Sister C made it back to work yesterday.

The weather is really cooling down at night. Almost needed a sweatshirt for my trip to the gym this morning.

Monday

Terry Med Ball 8-25-2008A really hard Crossfit workout this morning. Of course, they all are.

For a change, I was not the last one done this morning.

“My Aching Balls”

75 Single Jump Ropes
15 Med Ball Dead lift Shrug
15 Med Ball Front Squat
15 Med Ball Clean
15 Med Ball Push Press

***3 rounds for time***

Results

Ron–15:37 (4 rounds)
Sharon–17:06
Erica–15:37
Tomas–16:42
Terry–15:55

Click on the picture to go to more action shots of the day.

Sunday

Not a very good weekend as far as eating and exercise. Back to the plan tomorrow.

We discovered what the little black specks on Mom’s house are.

Sphaerobolus stellatus

The presence of persistent, small, brown spots on cars, house siding, plants, and other surfaces may indicate the presence of the fungus Sphaerobolus stellatus. This cosmopolitan saprophyte is also called the “artillery fungus” or “sphere thrower” since it forcibly ejects its brown spore masses for considerable distances. This fungus grows on wood and bark chips, dying and decaying wood, and dung. Although it is not pathogenic to plants or woody ornamentals, it is a nuisance to homeowners. This fact sheet discusses ways to minimize the growth and development of this problem fungus.

No update on Aunt Mary.

Debbie’s Sister C is scheduled to return to work tomorrow. Still keeping all body parts crossed.

Saturday

It’s been a hot one today. It’s 9PM and still 83 degrees outside.

Yesterday the nursing home had Aunt Mary transferred to General Hospital. At this point she is on a ventilator and in intensive care.

The situation is grave.

Friday

MY LEGS HURT!

Terry PullupsToday in Crossfit we did 100 jump ropes at a time. That was well beyond what I am use to doing. This tells me I need to up my jump rope work to avoid feeling like this again in the future.

“Danny”
10 rounds for time:
200 meter run(we subbed 100 single jump rope)
5 pull-ups
10 kettlebell swings
15 push-ups

Results
6am (rounds)
Terry–6
Ron–8
Krista–8
Eric–9
Kelly–9
Tanisha–6 (scaled version 22:06)
Sharon–8

Click on the picture to see more action shots of people in the class.

Thursday

At the gym at 6A.

Had an OK workout. Sure did not enjoy it. I just kept pushing until I was done with it. Hopefully my Crossfit class tomorrow will perk me up.

WORKOUT - Thursday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Lateral Lunge 28kg – 20 reps each leg
KB Figure 8’s 24kg – 12 reps each side
Snatch/Overhead Lunge 16kg - 4 reps each side

Ready to go on a fast? Here is a great motivational clip on people supporting people during a fast.

Madtv-Bobby And Crista Fast

Find out how fat the folks in your state are

Map of 2008 Fattest States

The CalorieLab United States of Obesity Fattest States Ranking 2008
2007
Rank
2008
Rank
State % Obese
2007
% Obese or
Overweight
2007
3-year
Obesity
Average
% Obesity

Change

Ranking
Change
1 1 Mississippi 32.6 68.1 31.6 1.0 0
2 2 West Virginia 30.3 68.0 30.6 0.9 0
3 3 Alabama 30.9 66.6 30.1 0.7 0
4 4 Louisiana 30.7 65.2 29.5 1.3 0
5 5 South Carolina 29.0 65.3 29.2 1.3 0
6 6 Tennessee 30.7 67.4 29.0 1.2 0
7 7 Kentucky 28.7 69.1 28.4 1.0 0
9 8 Oklahoma 28.8 65.1 28.1 1.3 1
8 Arkansas 29.3 65.6 28.1 1.1 0
9 10 Michigan 28.2 64.3 27.7 0.9 -1
9 11 Indiana 27.4 63.2 27.5 0.6 -2
14 12 Georgia 28.7 65.0 27.4 1.3 2
12 Missouri 28.2 63.3 27.4 1.1 0
16 14 Alaska 28.2 65.1 27.3 1.5 2
12 15 Texas 28.6 65.8 27.2 0.9 -3
17 16 North Carolina 28.7 64.6 27.1 1.5 1
15 17 Ohio 28.1 63.5 26.9 0.9 -2
18 18 Nebraska 26.5 64.7 26.5 1.1 0
20 19 Iowa 27.7 64.7 26.3 1.4 1
20 20 South Dakota 27.2 65.5 26.0 1.1 0
19 21 North Dakota 27.0 64.9 25.9 0.8 -2
29 Delaware 28.2 65.0 25.9 2.4 8
27 23 Kansas 27.7 63.8 25.8 1.5 4
23 24 Pennsylvania 27.8 62.7 25.7 1.2 -1
24 25 Virginia 26.3 62.9 25.5 1.1 -1
22 26 Wisconsin 25.3 62.3 25.4 0.7 -4
24 27 Illinois 25.6 63.0 25.3 0.9 -3
24 28 Maryland 26.3 62.7 25.2 0.8 -4
30 29 Oregon 26.3 62.0 25.0 1.7 1
28 30 Minnesota 26.0 62.0 24.8 1.1 -2
32 31 Idaho 25.1 63.1 24.6 1.4 1
31 32 Washington 25.9 62.1 24.5 1.2 -1
35 33 Wyoming 24.5 62.2 24.0 1.2 2
32 34 Maine 25.2 62.9 23.7 0.6 -2
37 35 Nevada 24.6 63.0 23.6 1.2 2
37 36 New York 25.5 61.9 23.5 1.1 1
37 New Hampshire 25.1 61.8 23.5 1.2 1
34 38 Florida 24.1 62.1 23.3 0.4 -4
43 Arizona 25.8 62.6 23.3 1.5 5
42 40 New Mexico 25.1 60.8 23.2 1.2 2
36 41 California 23.3 59.0 23.1 0.4 -5
40 42 New Jersey 24.1 62.3 22.9 0.7 -2
40 43 District of Columbia 22.2 55.3 22.1 -0.1 -3
44 44 Utah 22.4 58.0 21.8 0.7 0
45 45 Montana 22.6 61.8 21.7 1.0 0
46 46 Rhode Island 21.7 60.8 21.4 0.9 0
48 47 Vermont 21.9 58.8 21.1 1.1 1
49 48 Massachusetts 21.7 58.9 20.9 1.1 1
47 49 Connecticut 21.7 59.2 20.8 0.7 -2
N.A. 50 Hawaii 21.7 56.8 20.7 N.A. N.A.
50 51 Colorado 19.3 55.7 18.4 0.8 -1
Rankings were computed by CalorieLab based on a three-year average of state-by-state statistics for adult obesity percentages from the CDC’s Behavioral Risk Factor Surveillance System database. Obesity is defined as a BMI of 30.0 or over, overweight as a BMI of 25.0 to 29.9. 2004 BMI data was not collected in Hawaii, so a three-year obesity average could not be computed for the 2007 rankings.

Hump of a Wednesday

Made it to the gym but did not have a good workout.

WORKOUT Wednesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Bulgarian Split Squat 32kg – 10 reps each leg
Functional Trainer Squat to Row (Set at bottom position)
60 lbs – 12 reps
Alternating Heavy, Medium, Light - KB Clean
28kg/24kg/20Kg (1 Snatch each = 1 rep) - 3 reps

I only completed 2 full sets of this circuit. I just could not find the motivation this morning and everything was too heavy. I even tried reducing some of the weghts but was not able to push through this morning.

I did everything else and worked on my jump rope skills.

Depending on how the rest of the week goes I may try to redo this on Sunday.

Tuesday

At the gym at 5:45A for a good workout.

WORKOUT - Tuesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Slingshots - 32kg – 12 each
2 Hand KB Swing Jumps - 32kg – 10 jumps
Assisted Narrow Grip Pullups #14 - 12 reps

Was able to complete, feeling strong and accomplished.

Planned workouts for this week

Monday - Crossfit

WORKOUT 1 - Tuesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Slingshots - 32kg – 12 each
2 Hand KB Swing Jumps - 32kg – 10 jumps
Assisted Narrow Grip Pullups #14 - 12 reps

WORKOUT 2 - Wednesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Bulgarian Split Squat 32kg – 10 reps each leg
Functional Trainer Squat to Row (Set at bottom position)
60 lbs – 12 reps
Alternating Heavy, Medium, Light - KB Clean
28kg/24kg/20Kg (1 Snatch each = 1 rep) - 3 reps

WORKOUT 3 - Thursday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Lateral Lunge 28kg – 20 reps each leg
KB Figure 8’s 24kg – 12 reps each side
Snatch/Overhead Lunge 16kg - 4 reps each side

Friday - Crossfit

Saturday - Crossfit

Eat less, Move more

Madtv-Eat less, Move more.