Day 118, 119, and 120

Concussions may be a risk factor for Alzheimer's -

A Mayo Clinic Study found that people that suffered brain injuries with loss of memory or consciousness may be five times more likely to develop Alzheimer's

The researchers in the study state that while not all head trama will lead to Alzheimer's and state that more research is needed.  Also it is best for anyone concerned to limit the risk factors they do have control of - high blood pressure, diabetes and high cholesterol, by eating a healthy diet and by exercising your mind and body.

http://www.usatoday.com/story/news/nation/2013/12/26/alzheimers-concussion/4205373/

Moral of the story - protect what you can with a good diet and exercise.

Workouts -

A quick side note, I have been doing crossfit for just over 2 years, in those 2 years I have gone through several workouts that have been grueling, hard workouts that thought about quitting, or hoping for a time cap. Most of the time I finish, recover and hope I never have to see the workout again, other times the workout beats the hell out of me to the point where others around me are concerned for my health (glassy blood shot eyes, pale face, lying in a pool of sweat unable to pull myself off the floor for several minutes after the workout is over.

Saturday was one of those workouts, after nearly 40 minutes of moving, I finished the workout, and had my wife Kate legitimately concerned I was going to passout.  Instead of passing out, I decided to get up and try the month 4 max effort squat.  I was so exhausted I could only complete half the reps from last month before my chest and legs burned to the point of stopping.

Friday -
21-15-9
Pull-Ups
Pike Push-Ups
Row (Calories)
Hand Release Push-Ups

Squat 210 x 1

Saturday - the soul, lung, leg crushing workout
2 rounds for time of:

Row 1000 meters
30x Pull-ups
30x Front Squats 95
30x Toes to Bar
30x Power Cleans 95

Max effort squats - 210 x only 8 reps

Sunday -
Squat 210 x 1
Handstands
Planks

Day 117

I hope everyone enjoyed their Christmas Day, and got what they wanted.  A special thank you to the service men and women of our armed forces, and also the caregivers that take care of those with illnesses and require care.

Today's tip for a better new year - Eat real food

Diets fails because they say you can or cannot eat certain things or in certain quantities.

Proper nutrition will ultimately lead to good health, and should reduce inflamation

Proper nutrition is getting the energy and nutrients your body needs by consuming  the correct amount of calories from the correct sources.

The correct sources come from food that is grown and has very little done to it before it gets to your plate, the more processing that happens to food the less the benefits to your health.

A good guide that is rather easy to follow is, do 90% or more of your food shopping around the perimeter of the supermarket, this typically is where the fresh meat, produce and dairy is kept.  If you get the majority of your food from these areas your meals will consist of more of the food you need and less of the food you do not.

Todays work -
Box squat - 210 x 1

Day 115 and 116 - Merry Christmas

210lb Squat clean on Christmas morning

Thank you to my friends for supporting me and lending me the bar and weights.

Merry Christmas to everyone.  I hope everyone has a happy and healthy day, and can enjoy the company of their loved ones.

Please take a moment after you read this to tell your family you love them.

Health Tip of the day - Sleep

We should average 7 hours of sleep over the course of the week.

"Research shows that most people require seven or eight hours of sleep to function optimally. Failing to get enough sleep night after night can compromise your health and may even shorten your life. From infancy to old age, the effects of inadequate sleep can profoundly affect memory, learning, creativity, productivity and emotional stability, as well as your physical health."

Try to plan ahead, look at what you have to do the next morning, and plan to be in bed with enough time to get a full 7 hours.  Make sure you turn off the TV or any electronic devices at least 30 minutes ahead of time, as they can interfere with your ability to fall asleep.

Christmas workouts - 

Christmas eve - 

12 Days of Christmas WOD

Just like the song, you complete the first movement, then 2 of the second and 1 of the first.

1x Clean (95/65)

2x Push Press (95/65)

3x Front Squats (95/65)

4x Toes to bar

5x Pull Ups

6x Box Jumps (24/20)

7x Burpees

8x Push Ups

9x Wall Balls (20/14)

10x Kettle Bell Swings (53/35)

11x Deadlifts (95/65)

12x Thrusters (95/65)

Box squat - 210 x 1

Christmas

Squat cleans - 95 x 3 / 135 x 2 / 155 x 1 / 185 x 1 / 210 x 1

I hope you all have a great Christmas and got everything you asked for from Santa.

Day 114

Bodyweight Box squats

Some news regarding Alzheimer's -
Columbia University recently release the results of a study that may show where the disease starts, this may allow earlier diagnoses and treatment.  The study shows not only where the disease starts, but that the changes are observable using fMRI scans.

An article on the study can be read - http://healthmedicinet.com/news/high-resolution-scans-pinpoint-part-of-brain-where-alzheimers-begins/

Today's tip for a healthier new year - Move

More often than not, many of us live a sedentary life style.  We just do not move as much as people who live decades ago.  More jobs are desk jobs, we commute longer distances, and we spend more spare time not moving.

All of this has lead to slower metabolisms, increase in body weight and body fat, as well as increase in illnesses.

Statisitics show that today there are more than 3 times the number of people that are considered obese, than there was in the 1950s

We can all combat this by being more active.  Being active does not require a gym membership, or personal training, Adding activity can be as simple as walking more.

If you have regular meetings at work, try to make them walking meetings.  Does your family have a dog, make it a family walk every night.  If you add just a few short walks each day, you can notice a difference in as little as 2 weeks.

Today's workout - 

Squat - 245 x 5 (a new 5 rep best)

3RFT

Row 1000m

50x Bird dogs

50x Situps

Day 111, 112 and 113

As we get ready for 2013 to come to and end and 2014, I would like to give a few tips to make the new year a healthier year.

Drink more water.  We all should drink half our body weight in ounces of water each day (for a 200lb person that is 100 oz. a day).  Carry and fill a water bottle with you, this will make drinking this much easier.

Drinking water will also help make you feel fuller, longer.  This can help reduce cravings and snacking on something you would otherwise not eat.

If you are a regular soda or other sweetened drink, drinker, try to slowly remove 1 drink a day to try and reduce how much you have each day.  Soda and other sweetened drinks (sugar or artificially sweetened) cause rapid spikes in blood sugar and the body reacts with insulin, repeated consumption can lead to insulin resistance, diabetes and obesity.  Recently there have been studies that sweetened drinks can also lead to an increased risk and brain disease.

Workouts -

Friday -
5RFT
Row 250 meters
7X Kettllebell Clean & Press Right Arm
7x Kettllebell Clean & Press Left Arm
7x Ring Rows

Front squat - 210 x 1

Saturday -
20min AMRAP
5x Chest to bar Pull-ups
10x Wallballs 20lbs
15x Kettlebell swings 70lbs

Box squat - 210 x 1

Sunday

Box Squat - 210 x 1
Hand Stands

Day 110

Thursday - just Front squat 210 x 1 and some handstands

After my post yesterday I saw 2 other posts online making similar statement about how today as a society we are so focused on the fix we rarely stop to find the cause.

This has a sense of humor, but also has a level of truth.

But also was an article written by the for editor of the New England Journal of Medicine, often considered one of the top medical publications, Harvard Medical School’s Dr. Marcia Angell 

She has written

“It is simply no longer possible to believe much of the clinical research that is published, or to rely on the judgment of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of The New England Journal of Medicine.”

She references articles that are published can be completely undermined by being purchased by large pharmaceutical companies, and that these articles are read by our doctors, whom then may change their choice in treatment based on what they read in a once highly trusted publication.

The article can be read at - http://ethicalnag.org/2009/11/09/nejm-editor/

Instead of relying on "cures" that may or may not be what is truely best for your well being, we should look to prevent illnesses before we need medicine.

Living a healthy life does not have to be complicated

• Drink enough water (2-3 liters a day)
• Eat real food, if it comes in a box or has a commercial, you probably should not eat it.
• Get enough sleep, average 7 hours per night
• Move/Exercise, 30-60 minutes a day at what ever level of exertion you can, walk, run, ride a bike, go to a group class.
• Exercise your brain, read, learn new skills. refine old ones. 

Day 109

Its been a long week so far

G8 leaders pledge to beat Alzhiemer's by 2025 - http://www.reuters.com/article/2013/12/11/us-dementia-g-idUSBRE9BA0HE20131211

"Much of the current research is focused on the idea that early intervention is likely to be a key to success, since once dementia has developed enough to show serious symptoms, it may be too late for medicines to work."

Above is a direct quote from the Reuter's article.  The article talks mostly about drug treatments for the disease.  It also mentions that the company that is successful in developing the first successful drug to treat alzhiemer's would receive a "prize" in the form of billions of dollars in sales.

My concern with this approach to curing the disease is that we are distracting from the cause.  It is widely agreed that a healthy life style prolongs or can even prevent the onset of Alzheimer's.  Yet many people are still told to eat inflammatory foods, or to avoid activities that can make them healthier in the long term.

I fully respect and appreciate companies that develop and sell the drugs that cure awful disease, I just wish that would take a portion of the funds they use for either development or marketing of these drugs and help educate people how to live healthier lives.

Today's workout - "1 hour of awful"

Ukrainian Police Bleep test - score of 14.4 (I have no idea what that means but I ran back and forth a lot)

Then
"Death by burpee"
1 burpee the first minute, 2 the 2nd, 3 the 3rd, etc until you cannot complete the burpees in that given minute.

Front squat - 210 x 1

Day 108

New back squat world record - 1,047lbs

Today's workout
Back squat 5x3 185/225/250/250/255
12 min AMRAP
15 x Deadlift 155lbs
15 x Deficit pushups (hands on 25lb plates)
15 x Box jumps 24" box

Tips for recovery -
With 108 days of squats along with other workouts I have learned the benefit of recovery methods.

Each day I do myofascial release, mobility, and even some yoga.  Even with all of this I occasionally suffer from DOMS (delayed onset muscle soreness)

I recently found an article on tips to help reduce or prevent DOMS.

Nine Amazing Ways To Reduce Post-Workout Muscle Soreness

#1: Take Caffeine to Reduce DOMS
I drink at least 1 large coffee per day

#2: Use BCAAs To Reduce DOMS
After hard workouts (like today) I will have a post workout drink that contains easy to absorb BCAA (essentials parts of protein to rebuild muscle)

#9: Use Tart Cherry & Blueberry Juice
I wrote a while ago about the benefits of blueberries, they contain natural anti-inflammatory properties and can help flush the waste from your muscles 

So why does any of this matter about brain health.

Exercise has been proven many times over to improve brain function and help prevent or postpone the onset of brain illnesses.  If you are able to reduce how sore you are, you can maintain your workout program.

Day 107

Less than 9 days, Santa's getting ready

News about MS -
A recent study has linked increases in outdoor temperature and increases in symptoms in those that live with MS.

Heat has long been linked to worsening symptoms in those that suffer from inflammatory diseases, however a link has yet to be determined.

I have seen this first hand with my mom.  After she was in NY for my wedding 2 years ago, she suffered a very severe flair.  This has not happened since she returned to Ireland where the temperatures are much more mild.

For more information on this study please read - http://www.nlm.nih.gov/medlineplus/news/fullstory_142303.html

Today's workout
Front squat - 210 x 1

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Thank you for taking the time to stop by this page

If you like this or any other posts please share with your friends and family.

If you would like to help start a center for care and research please donate here -
http://www.gofundme.com/3y4jy0

Any amount helps, Thank you

Day 104, 105 and 106

I really want this on a shirt

"In terms of a cure, or even a treatment that can modify the disease, we are empty-handed,"
This was a direct quote from the director of the World Health Organization about Alzhiemer's and Dementia while speaking at the G8 summit earlier this month. - http://www.cbsnews.com/news/g8-leaders-urge-governments-band-together-against-alzheimers-dementia/

These are not new illnesses however, we as a global society are so far behind the disease in terms of how to combat it.  And for the director of the WHO to say something like this, it does not lend itself to much hope for generations to come.

We need to start making investments in treating the brain, Projected Alzheimer's cases alone are expected to triple by 2050.  This alone would cripple state and national health budgets.

Past few days of workouts -
Friday - Squat 210 x 1
2min AMRAP
2x Pull-Ups
4x Push-Ups
6x V-Ups
-Rest 1 min-
 4min AMRAP
4x Pull-Ups
6x Deficit Push-Ups
8x Tuck-Ups
-Rest 1 min-
6min AMRAP
6x Pull-Ups
10x Burpees
12x Sit-ups

Saturday - Front squat 210 x 1
Partner Conditioning WOD
20min AMRAP
100x Box Over Lunges (24″/20″)
100x Push Presses (65/45)
100x Mountain Climbers (Double Count)
100x Front Squats (65/45)
As Partner 1 is conducting Reps, Partner 2 is Rowing

Sunday - Front squat 210 x 1

Thank you for taking the time to stop by this page

Ifyou like this or anyt other posts please share with your friends and family.

If you would like to help start a center for care and research please donate here - http://www.gofundme.com/3y4jy0

Any amount helps, Thank you

Day 103

Over head squat the Christmas tree, why not?
NOTE: The tree does not weight 210lbs and did not count for that days squat

Today - 210 x 1
Handstand pushups

A study from Cardiff has found that exercise as part of a healthy lifestyle (low body weight, eat well, drink in moderation, and don't smoke) led to a 60% decline in dementia and cognitive decline rates, with exercise named as the strongest mitigating factor.

The study followed more than 2000 men for 35 years, the unfortunate findings were from a recent survey that found less than 1% of the population surveyed lived a healthy lifestyle, and 5% do not meet any of the 5 criteria.

The full story can be read here - http://www.bbc.co.uk/news/uk-wales-25303707

With the holiday season upon us, and "new years resolutions" coming up, why not start now, and just make 1 healthy change in your life.  Soon it will become a permanent habit and you can make 1 more.  This may lead to greater overall results opposed to simply saying "this is the year I get in shape", or "this is the year I stop smoking"

Thank you for visiting my page, if you like what you have read, or you want to help, please share with your friends and family, If you would like to help start a center for care and research please donate here - http://www.gofundme.com/3y4jy0 Any amount helps

Day 102 - over 2000 pages views

Not a pretty face

Thank you everyone who has been reading my page, we have reached over 2000 views today.

Today - Squat 210 x 1, some handstands and mobility/recovery

A few weeks ago I wrote about my dads speech, I try to call him often just to, at the very least tell him I love him, he is no longer able to even say hello when I call.  I honestly wish there was more I can do, or could have done.

Heres a recipe to try during holiday gettogethers - a health nutella from Paleohacks.com

Ingredients:

1 cup raw hazelnuts
4 oz very dark chocolate
2 Tablespoons raw honey
1 cup coconut milk, canned and full fat
dash of sea salt

Directions:

• Preheat the oven to 350 degrees F. Spread the hazelnuts on a baking sheet and toast for 15 minutes.
• In a double boiler, gently melt the chocolate and raw honey over low heat. Remove from heat.
• Place all of the ingredients in a food processor. Blend until smooth.
• Chill in the fridge for an hour before serving.

Server with apple slices

If you like this post or any of the others, please share my page, and please help me raise funds towards my goal of a center for care and research of patients with brain illnesses.  Even a $1 helps http://www.gofundme.com/3y4jy0

Day 101

Sometimes I play around after I squat

Todays workout

Squat - 4x3 - last 3 sets @ same weight 225/250/250/250
Then
18-15-12-9-6-3
Kettlebell swings
Hang cleans
lunges
13:16

During the past 3 months I have had to take better care of my joints and muscles, this often meant doing extra mobility and recover work.

I have had a problem with my hips, mostly due to sitting at a desk all day.  A good way to combat this is a with a banded hip stretch.

Stand facing a pole tie a band around the pole, step through the band and place it around the upper part of your thigh, step back to put tension on the band, place the banded leg to the ground and press your hip towards the floor, hold for at least 2 minutes

From mobilitywod.com

Please share my page, and please help me raise funds towards my goal of a center for care and research of patients with brain illnesses.  Even a $1 helps http://www.gofundme.com/3y4jy0

100 Days in

I have just passed 100 days into this challenge, my body is feeling good.  My goal is still far away.  Everyday more people are being given the news that they have a brain illness that, not only is there no cure for, but compared to many other illnesses, very little is truly known about how or where to treat their illness.

More research, information, and resources are needed to unravel the questions that lie within the brain, and these questions need some answers sooner rather than later, a recent study predicts that 135 million people will suffer from dementia by the year 2050.  While it seems like that may be a distant future, I have grown and lost the majority of my hair in less time than the 37 years until that projection.

Please help me spread awareness and help me start a center that I hope will one day solve some of the questions about the brain illnesses that steal our loved ones away far too soon.