Day 55-59 - Max Effort #2 and a visit with dad

I went to visit my dad on Saturday, I met him in the city at the movie theater, we saw the remake of Carrie.  It was better than I thought it was going to be.  The day took a scary turn when we left, we started walking towards the pizza place he wanted to eat at (on 1st Ave), he turned around and walked toward 1st St only looking at the numbers on the street sign.

It was a horrifying thought to think that he may go for a walk, get turned around or mistake Streets for Avenues and wonder to a place he is unfamiliar with.  His speech is getting progressively worse so if that happened he would likely not be able to call with his location, nor would he be able to get in a taxi and give directions.  I left the city that night with a sick feeling that still has not completely left.

Work outs
Friday just a squat - 210 x 1
Saturday -Team work out with Kate
Run 200 m
5 x 15m burpee broad jumps
5 x 15m bear crawl
Run 400 m
7 x 15m burpee broad jumps
7 x 15m bear crawl
Run 800 m
9 x 15m burpee broad jumps
9 x 15m bear crawl
36:00
Then Max effort attempt #2 - I added 2 reps from last month
Sunday a painful sore squat 210 x 1
Monday Squat 225 x 1
Tuesday
Tabata style deck of cards work - 59 rounds of 20 second of work 7 seconds rest
Hearts - lunges over box
Diamonds - burpees
Clubs - Wall ball
Spades - sand bag thrusters
Joker - 100 m sandbag run
Then squat 210 x 1

Day 53 - 54

Some fact and fiction about increasing your risk for Alzheimer's

FACT - There is a link between gum health and developing Alzheimer's.

On the surface of bacteria often related with gum disease (P. gingivalis) is lipopolysaccharides.  These have been found in the brain of deceased Alzhiemer's, are not not found on the brain's of those without Alzheimer's.
The theory behind linking gum disease with Alzheimer’s is that the presence of gum bacteria lipopolysaccharides in the brain may cause inflammation. This in turn could trigger a biological cascade that may be linked to the brain changes associated with Alzheimer’s disease.

FICTION - FLU shots increase your risk for Alzheimer's

The truth is that several studies show that the flu shot and other vaccines reduce your risk of Alzheimer's.

Another tasty, healthy recipe -

Its finally getting cooler out, and feeling like fall.  The cooler weather usually means more comfort food.  This does not mean you need to eat things that are not good for your health. It also does not mean you need to spend long amounts of time in the kitchen.

Crockpot pulled pork
What you need
~4lbs pork roast
Dry rub of choice (if its paleo, even better)
2 Yellow onions, sliced
Optional - BBQ sauce (if its paleo, even better)

What to do
Rub the entire roast with the dry rub
Place a layer of onions in the bottom of the crockpot
Place roast on top
Add rest of onions
Add BBQ sauce if you are using it

Cooking time
High 5-6 hours then Low for another 3-4
Low about 10-12 hours

The pork is done when it falls apart and shreds with a fork.

Serve over sweet potatoes

Wednesday - just squat - 210 x 1
Thursday -
Row 250m
15x Pike Pushups off of a box
15x Burpees
Row 250m
12x Pike Pushups off of a box
12x Burpees
Row 250m
9x Pike Pushups off of a box
9x Burpees
Row 250m
6x Pike Pushups off of a box
6x Burpees
Row 250m
3x Pike Pushups off of a box
3x Burpees

17:24

Squat 210 x 1

Day 52

Just a squat this morning
210x1

I heard about a shirt making shirts and donating proceeds to MS research.

I know there are a lot of companies that do this but these seem pretty nice.

They are the silluette of one of the fifty states and they say home in the middle.

Kind of sappy I know but some people have strong connections to their home state.

Any way check it out of you want.

http://www.thehomet.com

Here's a pic of the two biggest loves of my life.  Kate and Orla

Day 51

I called my dad yesterday to try and arrange a time when I could go into the city to spend some time with him, I was able to schedule the time, however even over the course of a few days, his speech is getting far worse.  I can honestly say that when I thought about what my relationship would be like with my dad when I was in my 30s, this was not even a slight consideration.  

I am fortunate that both of my parents are still alive for me to tell them what they mean to me.  I just wish they both could say it back.

While these illnesses are typically "slow" in their progression, you never know when someone you love can be taken from your life in one or many ways.  Don't wait for something to happen, tell them as often as you can.

Today's workout

5 rounds

500m row

20 v-ups

20 kettlebell swings

20:19

Squat 210x1

Days 49 - 50 - BARBELL FOR BOOBS

30 Clean and Jerks in 4:03

Saturday was Barbell for Boobs, Crossfit Revenge ran a great event with heats going every 15 minutes.  The coaches and other members created an awesome atmosphere.  I know many people set new records on the workout, and even some that surprised themselves by completing more reps in a row than they thought possible.

Thank you to my friends and family that donated.  With their help I have raised enough to provide 1 mammogram to someone that needs it.

After my heat I cheered on my wife who was doing the event for the first time, and who completed 30 reps with 55 lbs in 3:34 (yes I am aware she beat me by half a minute) and I am very proud of her.

I went over to the warm up area to squat

225x1

On Sunday I went in and set a new best for a squat hold

225x1 with 5 second hold at the bottom.

Thank you to all the member of Revenge that were there supporting and taking part.

9 am heat

Day 48 - Its FRIDAY

No picture of me today, I think there are only so many ways I can get a picture of me in a squat.  Instead I saw the above picture and its a similar thought I have on the days when I am tired or sore or the weight just feels really heavy.  I think about why I started this, I think about my mother and father, who due to their illness are unable to squat or lift heavy things, or at times even move through their day with ease.  I get my self to a squat rack for them and the countless other people whom are living with these diseases.

I also wanted to share a story that did not get a lot of publicity, but one that should have. On Monday morning Maickel Melamed finished the Chicago Marathon. OK great you say, why is that news?  Because for over 38 years Melamed has lived with Muscular Dystrophy   When he was born, doctors gave him less that a week to live (for those keeping score, he has proved them wrong over 2000 times)

When interviewed, he said "Because I can do it! That's the point. If you can do something, you discover you can do it, and then you have to do it,"

In all honesty I would rather here these stories on the radio and tv each day, instead of what stupid thing some over paid athlete or pop star did.

Todays Workout - 

1000m run

50 situps

50 pushups

50 ring rows

50 mountain climbers

1000m row

19:44

Squat 210x1

Remember, Barbell for Boobs is this tomorrow.
You can donate here - http://www.stayclassy.org/joegarvey

But if you donate to the foundation of a center for brain illness research between now and Saturday morning. I will match it and donate to barbell for boobs.  You can donate here. http://www.gofundme.com/3y4jy0

Day 47

On the way down with 225lbs

225 lbs x 1

Recently my brother in law sent me an article from the Harvard Medical School. They have researchers that have found a protein, produced during muscular exertion, that encourages nerve generation in areas of the brain that help learning and memory.

http://hms.harvard.edu/news/exercising-mind-10-10-13?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=10.11.daily%20(1)

Its a short read, but shows how important being active is to not just remaining physically healthy, but also to mental health.

Remember, Barbell for Boobs is this Saturday.
You can donate here - http://www.stayclassy.org/joegarvey

But if you donate to the foundation of a center for brain illness research between now and Saturday morning. I will match it and donate to barbell for boobs.  You can donate here. http://www.gofundme.com/3y4jy0

Day 46

A few weeks ago thousands og scientists met in Denmark to share ideas about MS. Here is the opening paragraph of a summary from the MS Connection

Why did 8,000 MS scientists and physicians travel thousands of miles and devote a week outside of their labs and offices to attend the 2013 ECTRIMS meeting that just took place in Copenhagen?  The bottom line is that connecting with other scientists to share ideas, communicate new findings and even learn what’s not working is the lifeblood of science and it’s what stimulates faster progress. Meetings like this are vital to spurring new approaches and uncovering promising leads – more about that later.

What I hope to accomplish is a venue where this kind of collaboration and progress is constantly happening, not just once a year.

To read more about ECTRIMS please check out http://www.msconnection.org/Blog/October-2013/Progress-and-Challenges-in-MS-research-%E2%80%93-Reflectio

Today I went back to my friend Matt's garage gym for a quick work up to 225x1.

Remember for every dollar donated to making a center where doctors and researchers can work and collaborate a reality, I will match and donate towards Mamograms in Action's event Barbell for Boobs

My fundraising page is http://www.gofundme.com/3y4jy0

Orla showing that she can lift things up and put them down

Day 42-45

First I would like to take some time to recognize October as breast cancer awareness month.   So this week instead of raising money for a brain illness research center.  I along with other members at crossfit revenge are taking part in Barbell for Boobs.

This Saturday we will do a workout called Grace, 30 clean and jerks wiyh 135lbs as fast as possible.

Please visit my fund raising page and give any amount.

http://www.stayclassy.org/joegarvey

If you also feel like donating towards starting a center for brain illness research and care, I will match any dollar amount donated to my go fund me page from now until the event this Saturday. http://www.gofundme.com/3y4jy0 and donate it to mammograms in action.

Lets all raise money for one or both good causes.

Squats
Day 42
210 x 1
Day 43
210 x 1
Day 44
210 x 1
Day 45
210 x 1

Days 36-41 - Constantly Varied, Not so much

On monday I did a workout of squat snatches and burpee box jumps (check around 3:00 of http://www.youtube.com/watch?v=7-9hfuBCbfQ  to see what fun they are) 

After I got home my calves and shins decided to cramp and send shooting pain through my leg for the rest of the day and night.

Combined with the general soreness, beat up feeling I took it as a good week to take time off from Crossfit. 

For the past week I have been heading into the gym, doing mobility and squatting.

Tuesday and Wednesday 210 x 1 

Thursday I decided to play around a little and tried box squatting for the first time.

In a box squat you place a box, bench, low chair, under you that is low enough to break parallel, you sit back on to the box, pause stand up, because all of the potential energy is removed by stopping on the box standing back up is much harder. 

 The result is I now know I can stand up from a seated position with my body weight on my back

Thursday and Friday 210x1 box squat 

Days 33-35

I found a recent article from ECTRIMS (The European Center for Treatment and Research in MS).

Several researchers are looking at risk factors and triggers of MS.  Two major discussions, smoking, and vitamin D deficiency.

In a study by Dr. A.K. Hedström and team from Stockholm, Sweden, they confirmed that cigarette smoking increased the risk for developing MS at any age, and climbed with the amount smoked. They also found that quitting smoking completely flattened out that risk back to normal within a decade. 

The same team reported that smoking could increase a person’s risk of developing the kind of antibodies in their blood – called neutralizing antibodies – that can block the ability of interferon beta to reduce MS disease activity. All good reasons to quit.  

Research is increasingly pointing to a reduced level of vitamin D in the blood as a risk factor for developing MS, and studies are underway to determine if vitamin D levels influence MS disease activity.

Discussions are underway about clinical trials to determine if Vitamin D can delay the development of MS, and currently the MS Society is supporting a trail to see whether Vitamin D can reduce MS activity in people that are already diagnosed.

http://www.msconnection.org/Blog/October-2013/ECTRIMS-Risks-and-Triggers-for-MS

Days 33 and 34 210 x 1

Day 25 - Team workout

3 person team, 20 mins 

200 m run

bench press @ 115lbs

box jumps

One person runs, one benches the other does box jumps, when the runner returns the team rotates, the score is the number of box jumps.

Kate, Gerald, and I did 303 box jumps

Squat 210 x 1  

Day 32

New personal best for squats and for a workout

3 reps at 255lbs the most I've done at that weight

And I took 20 seconds off my time for a workout called Fran
21-15-9
Thrusters
Pull ups

Outside of the gym

I just read a blog post from the MS Society about the effects of MS on the patients children

A study was done and some common findings were

Children can experience stress caused by worrying about the health of the parent with MS and what disease progression may mean for the family.

It can be time-consuming to help parents with household chores, as well as the parent’s own daily activities in some circumstances. One 12-year-old girl who was surveyed said that she felt chronically exhausted, since she did the majority of the cleaning, shopping, cooking, babysitting and helping siblings with homework.

If parents need help with their own personal hygiene, it can be an additional physical and psychological burden on children. In one extreme example, a14-year-old boy reported that he was extremely uncomfortable having to help his mother in the shower.

The child’s social life may be impacted negatively if they are apprehensive about bringing friends home, due to his or her parent’s disability

From http://www.msconnection.org/Blog/October-2013/How-does-my-MS-impact-my-kids

I guess I am lucky. My mom , met a wonderful irishmen, Jim, whom she married and they have a house in the middle of Ireland caring for one another.  So the stress of caring for her is less of a concern for me, I was also older when she was diagnosed so I dont have any apprehension about bringing people to see her or her to see anyone.  If shes offensive, its not the MS. 

Day 31

Short post tonight

First, the recipe from last night came from a sute with a bunch of great options. Paleo pot

Today's wod
10 min as many rounds as possible
6 squat cleans 115lbs
12 hand release push ups
24 double unders
3 rounds plus 16

Squat 210 x 1