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.
Here is Jerry helping out Kelly. Click on the picture for more action shots.
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.
I 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.
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.
A 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.
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!
Today 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.
