Archive for August, 2008

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?


[youtube]http://www.youtube.com/watch?v=DlobQbSeoxg[/youtube]

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.

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.

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.

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.

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.

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.

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.

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.

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.

Kettlebellguy
Terry Beekman

Fight Gone Bad 5
What is a baby boomer?
People born between (and including) 1946 and 1964. After American soldiers returned home from World War II in1946, the United States experienced an explosion of births (hence the name baby boom) that continued for the next 18 years, when the birth rate began to drop. In 1964, baby boomers represented 40% of the population, which means that more than one third of the population was under 19 years of age. In the 1990s, approximately 76 million people in the United States were born in the baby boom years, representing approximately 29% of the country's population. Since baby boomers make up such a sizable portion of the consuming public, their spending habits and lifestyles have a powerful influence on the economy.
Links
My collection of links became so large I have moved them to a page of their own. Here are the links.

Weight Tracking
2-23-2009
Starting Weigh-in
Terry 261 lbs / 6'2" / BF 17.2%
2-23-2009 261
3-2-2009 256
3-9-2009 253.6
3-16-2009 251.6
3-23-2009 251.0
3-30-2009 251.0
4-2-2009 249.2
4-13-2009 254.6
4-27-2009 256.4
5-18-2009 257.8
7-17-2009 258
7-24-2009 253
8-3-2009 248
8-10-2009 248
8-21-2009 247
8-28-2009 242
9-18-2009 240.2 / BF 16.4%
9-25-2009 240.2
10-2-2009 235.6
10-16-2009 238.0
10-23-2009 241.8
10-30-2009 242.8
01-25-2010 244
02-22-2010 235
6-28-2010 226
7-23-2010 222
8-06-2010 216
8-20-2010 214

11-04-2008
Total Cholesterol 189
LDL 111
HDL 39
Triglycerides 195
5-08-2009
Total Cholesterol 209
LDL 131
HDL 40
Triglycerides 188
11-06-09
Total Cholesterol 161
LDL 108
HDL 38
Triglycerides 74
Next check up and blood test results date 11-5-2010