Thursday, October 24, 2013

Day 65

Singing River Crossfit
Warm up #3
Technique 5@5 snatch from hang (45#)

150 wall balls (20#)
4 minute rest
Tabata 8 RFT
Plank holds
Toe to toe

Cool down stretch

Wednesday, October 23, 2013

Day 64

Singing River Crossfit 4:00 PM
Warm up # 3
Technique muscle up prep. 5@8
1200 meters-1000m-800-600-400-200
25 H.R. Push ups
25 Warrior sit ups with weight

Cool down/stretch

Monday, October 21, 2013

Day 62

Singing river crossfit
Warm ups  with bar
Clean, press, lunge with 35 lb. 3@8

8 Clean to floor
8 Press
200 meters

Rest 5 min.

Run 200 meters with sandbag
12 sit ups on glute machine

Saturday, October 19, 2013

Day 60

rainy day, off to ProHealth gym

Warm Up
8 minutes cycle
3@14 push ups
pull ups 2-1-1-2-3

Friday, October 18, 2013

Day 59

Worked out in a/c gym
Warm Up
Competitor  WOD from SR crossfit post
50 Push Press 25#
50 DB Swings 15#
50 Front Squat 25#
50 Pull Up (jump)


W/J-Rope between sets
5 Min Recovery
8 Min cycling

Cool down and stretch

Day 58

WOD Thursday pm Class Singing River Crossfit

Warm Up # 3
by Vincent_jackson on October 17, 2013 in General, Warm Up # 3

3 x 3 (35/15#)
** RDL
** Hang Power Clean
** Push Press
** Thruster
** Overhead Squat
(x2) Run/Shuffle/Scoop
(x1) Worlds Greatest Stretch
50 HR Push Ups
50 KB Swings 18#
50 Box Jump 20″ (Step Up)
50 Ring Row (45 deg)
w/20 J-Rope EMOTMTime: 13'01"
8 minute row: 1331

Wednesday, October 16, 2013

Day 57


3@13 push ups
pull ups:  2-1-1-1-3

50 pounds dead lift 6
3@6 back squat 50 lbs.
1 Vertical squat 50 lbs
3-35 lb KB swings

Crossfit  rest day

Tuesday, October 15, 2013

Day 56


AM workout 
3@12 push ups
Warm Up
run 200 meters
2-2-1-2-1 negative Pull Ups
Overhead Squats 3@10 45 lb.
Back Squats 1@15 45lb.
Cool Down and Stretch

SR Crossfit:
Warm Up
20 Pound KB 3 reps
Strict Push Ups 3 reps
Air Squats 9
4 rounds for time


20 pound Ball  Slams 6
Sand bag run 100 meters
Sit Ups 20

Cool down and stretch

Monday, October 14, 2013

Day 55


Singing River Crossfit 0700 hrs.
Warm Up
5 rounds for time
200 Meters
10 squats (45 for 2 rounds, then 35 for 3)
15 Warrior sit ups with 6 pounds

Tabata 8 rounds
Hold Plank 20 sec, rest 10

Cool down and stretch

lst Competitor workout, but scaled for my current condition.

3x10 push ups on P-barz
pull ups 2-1-1-1-2

Sunday, October 13, 2013

Day 54

3 sets push ups to failure
5 sets pull ups:  2-2-1-2-1 negative

Saturday, October 12, 2013

Day 53

Day 52 Rest

9:00 AM Beach WOD. SingingRiver Crossfit

Warm Up
Push ups on sand
Sand bag thrusters
Weighted sled pull
Sand bag jog

6 rounds for time
Sprint 20 seconds, jog 10 seconds on sand

Cool down and stretching

Thursday, October 10, 2013

Day 51

Warm up
Elliptical 4 minutes
Pull ups
Air squats
Treadmill 4 minutes

Warm up
Hang jerk 5@5 45 lbs

Cash in: 8 minutes row

Low hang pull up
HR push up
Gate squat on medicine ball

Cash out:  8 minute row

Cool down, stretch

Wednesday, October 9, 2013

Day 50

BF:  coffee, oatmeal, 1/2 banana, blueberry scone.

Worked out ProHealth late morning:
Warm Up:

Reverse Pull ups 6
dead lifts (only 45 pounds)  6

6 HSPU (65 pounds)
25 single Jump rope
10 sit ups
4 rounds

Cool Down and stretch

same weight as yesterday.

Tuesday, October 8, 2013

Day 49

Weigh In:  172

ProHealth workout:
Warm Up.
EMOM 6 minutes
6 chin ups

EMOM 6 minutes
3 Cleans 65 lbs.

3 rounds
10 burpees
50 single jump rope

Cash Out:
25 Mason twists with 3 kg medicine ball
25 sit ups

Cool down and stretch.

BF:  oatmeal, 1/2 banana, coffee

Monday, October 7, 2013

Day 48

No weigh in today.

workout today was scaled down from board:
warmed up
WOD: 4 RFT 12:45 +/-

300 meter row
50 jump ropes
10 burpees

cash out w/
50 sit ups
50 mason twists with 6 pound medicine ball

Crossfit Singing River workout

BF: sashi cereal with 1/2 banana and walnuts

Tuesday, September 17, 2013

Day 28

Weigh In: 169
BF:  steel cuts oats, flaxseed, 1/2 banana, coffee.

Had surgery yesterday and Dr said to stop exercise for a week, so stitches may health.  Plan to re-start exercise next Wednesday after approval.

No weight loss, but healthy.  I believe exercise encourages more hunger for me.  Maybe cutting back to exercise 5 times per week will help?  Let's see. During recovery this week, will cut back on food calories.

Friday, August 30, 2013

Day 10

Weigh In:  169
BF:  Shashi Cereal with pecans, almond milk, coffee.
AM Exercise:  Warm up, 3 rounds of 8 chin ups and 10 push ups on P-barz, 3 sets of P-barz holds back, front and lever.  Cool down and stretching.

Lunch:  Beans and greens, apple.

Thursday, August 29, 2013

Day 9

Weigh In:  169

BF:  Rolled oats, chia seeds, coffee, banana

AM Exercise
Warm Up including handstand
Strength: 20 min to find a 1rm Bench Press max 105 pounds.
50 air squats
40 HR push-ups
30 sit-ups
20 shoulder to overhead 45 pounds

Cool Down 25 dips

Lunch:  Tuna Salad on plate of lettuce, sunflower seeds, homemade muffin, glass of wine.

Dinner:  tuna salad, toast, lettuce, pecans, homemade chocolate brownies, tea.

Wednesday, August 28, 2013

Day 8

Weigh In:  169
BF:  Shashi Cereal, pecans, almond milk, chocolate brownie, coffee
Warm Up
Strength:   Front Squat 50 pounds, 8 reps.



5 hang clean (50)
10 c2b pull-ups (assist)
25 jump rope

Cash out-20 burpees
Cool down and stretch

(SRx: 135/75, banded c2b pull-ups

SRx2: 115/55, banded regular pull-ups)

Lunch:  Nutritarian salad with seeds/nuts, lemon, 1/2 cup beans, two thin tea biscuits and homemade muffin.

Dinner:  Tuna salad on lettuce and mixed fruit, sunflower seeds.  Pita.  Chocolate brownie. Glass of wine.

PM Exercise:  bicycling outside.

Tuesday, August 27, 2013

Day 7

Weigh In:  169
BF:  Cereal, 1/2 banana, flaxseed oil, cinnamon wafer, coffee

Exercise: Warm Up, Jump rope, Strength Strict Press,  WOD: 5 rounds of tabata, Full Press, Mason Twists with 15 lb weight, push ups, Chin ups, air squats.
 Back roll on balance ball, cool down and stretch.

Lunch:  tomato basil soup, nutritarian salad/nuts/seeds, fruit (strawberries, coconut, raisins.).

3 chocolate cookies, tea

PM exercise:  Ashtanga yoga primary series

Dinner:  cooked vegetables, sausage, chocolate brownie, cookie.

Monday, August 26, 2013

Day 6

Weigh In: 170
BF:  Shashi cereal, flaxseed oil, banana 1/2, coffee
AM exercise:  cycle for 7 minutes, 3 sets 8 reps chin ups, dead lift 4 reps at 95 lbs, 3 rounds of: 15 wall balls, push ups, sit ups, then cool down and stretching.
Lunch:  Nutritarian salad with nuts/seeds, chickpeas, cinnamon bar. Strawberry Yogurt waffle cone.

Dinner:  veggie patty, 2 slices sweet potato, cooked mixed vegetables.  3 chocolate cookies.

PM Exercise: walk the dog.

Sunday, August 25, 2013

Day 5

Sunday morning weigh in: 170

BF:  rolled oats, chia seeds, small banana, apple cake.
Lunch:  nutritarian salad, nuts/seeds, chickpeas, apple and apple cake

Exercise rest day.

Saturday, August 24, 2013

Day 4 of 90

Weigh in:  171.0

BF:  1/2 banana, banana nut bread, coffee

Warm Up: cycle 7 minutes,  3 sets 3 reps front squat 45 pounds..

3 sets 7 reps pull ups,

4 min EMOM 

bear complex with 55 pound barbell
press 65 lbs.
back squat 65
Dead Lift 105
bench press 85 pounds

sit ups 25 

Cool down and stretching

Lunch: Nutritarian salad with seeds/nuts, baked fried green tomatoes, beets.  Banana Nut bread

PM: walked the dog

Dinner:  beans,rice from India & sauce with tofu, apple cake, pecans, 1/2 banana. 

Friday, August 23, 2013

Day 3

weigh in: 171
Breakfast: raisin bran cereal, two tablespoons pecans, almond breeze

Warm Up: walk 1/4 mile, full squats with balance beam.

3 sets 6 reps pull ups, 30 jump ropes,
3 rounds of wall handstands, wall ball.

5 min EMOM

2 bear complex with 55 pound barbell
3 burpees
5 bench press 55 pounds 

sit ups 25

Cool down and stretching

Lunch: chickpeas, pecans, large salad with berries, coconut, cranberries.

Dinner:  baked beets, sweet potato, carrot.  Green fried tomato. Banana nut bread. 

Thursday, August 22, 2013

Day 2 of 90 Day Goal

Aug 22, 2013

weigh in: 171

Breakfast: Kashi Lean Cereal, almond milk, oatmeal square, hot green tea.

AM WOD: warm up: running with knees up, running with feet kicking buttocks, air squats, spider walk, military marching, good morning stretching, full squats with light bar. 3 sets of 6 reps chin ups, every minute on minute 3 reps: front squats 55 lbs, back squats, 65 lbs, , floor press 70 pounds, inclined press 65 pounds, bench press 95 lbs. 25 sit ups. cool down and stretching.

Lunch:  turkey wrap, 6 large strawberries, walnuts, green tea

PM Exercise:  yard-work and mowing.

Dinner:  Oatmeal square, smoothie made of almond breeze, two tablespoons of natural peanut butter, 6 strawberries, teaspoon cinnamon.

Wednesday, August 21, 2013

Still leading Ashtanga Yoga class at Riverfront

Recently earned at Mobile AL 5K run
3rd place age group 60-65

Well, certainly a long time since last post.  I am practicing yoga and teaching two classes per week at the Moss Point Community Center, usually Ashtanga Yoga Primary Series to a few students.  Now I am an experienced E- RYT-500 yoga teacher with yoga alliance, not many reach this level in our state. I am only male listed.  The others have yoga studios they manage, but I chose to focus on the community center introduction to Ashtanga teaching and the regular practice of yoga.  This certainly keeps me in good health and active at age 64.

I have recently been training with crossfit as well and at the local gym keeping my strength and improving overall functional abilities.  Scaled for age I am doing well and now interested in stepping this up a notch, as it helps with the Ashtanga Yoga, too.  I must admit my muscles are tightening up, very noticable while doing binding poses, especially Marichyasanas A-D.

I have a new goal and started today with a 90 day program logging exercise and food intake.  Goal is to lose 10 pounds in 90 days and exercise twice per day, while posting daily results here.

Aug 21st 2013
weight 173.

Breakfast: rolled oats 1/4 cup, teaspoon flaxseed oil,  teaspoon cinnamon, whole wheat home made biscuit, cup hot lemon tea.

Strength: Floor Press 8, 6, 4, 2, 2, 2 reaching 75 lbs.
Crossfit  WOD:
40 kb swings (20 lbs)
30 K2E
20 Push Press (45lbs)
2 minute HS hold
SRx: 44/26, 95/65, abmat HSPU

cup coffee, walnuts 1/8th cup.

Lunch: large bowl salad, celery stalk, mushrooms, onions.  8 cherries, 1/2 banana.  1/2 cup chickpeas. cup green tea.

2nd Workout of DaY:
warm up,  Back squat 3 sets, 6 reps 55 pounds.  3 rounds 6 reps of chin ups, push ups, sit ups.
Cool down and stretching.

Dinner:  vegetable soup, tortilla (salt free) Chip, oat square, walnuts, cup green tea

Wednesday, April 17, 2013

Note to self:
1.  I did not go to workshop.
2.  I did not go to yoga studio.
3.  I did not travel great distance to a yoga training.

But I did practice Ashtanga Yoga for Life and work on handstands.  Working on handstands for 15 minutes was tiring.  None of this required travel or fees.

Now I know what it means to be liberated. 

Saturday, February 23, 2013

The end of type 2 Diabetes

"The dietary program described in my book The End of Diabetes is a vegetable-based diet designed to maximize nutrient per calorie density. It is the most effective dietary approach for those with diabetes and is much more effective than drugs. For a Type 2 diabetic, this approach results in complete reversal of the diabetic condition for the majority of patients. For a Type 1 diabetic it eliminates the excessive highs and lows and prevents the typical dangerous complications that too frequently befall those with diabetes. Both type 1 and type 2 diabetics can maintain excellent health and quality of life into old age. Women with gestational diabetes can reverse their disease, have a healthy pregnancy and prevent type 2 diabetes later in life.
This simple and effective plan is based on delicious, healthful foods, starts working right away, and starts you on the path to a long, happy, disease-free life. Of course, the road to wellness involves making the commitment to regular exercise as well. In The End of Diabetes I describe exercises you can do even if you are starting with a low level of fitness.
If you have diabetes, begin by reading The End of Diabetes, and consider joining the Member Center here at for support from both peers and my medical staff. It is important that you do not change your diet, if you are on medication, without medication adjustment under the guidance of a competent physician. I wish you enduring health and a long life... it can be yours."

 Dr. Joel Fuhrman

Friday, January 25, 2013

Nutritarian Food Pyramid

Some information on Nutrition

Diabetics usually die of heart disease.  A diet low in vegetables beans and high in animal protein is one for medical disaster.  Carbohydrate restrictive diets can offer some short term improvement in glucose control and can potentially aid weight loss in some people, but because those diets are too rich in animal products which do not contain plant chemicals or antioxidants, they incur other significant risks such as cancer, heart disease and kidney disease.  Carbohydrate-restrictive diets create metabolic derangement conducive to cardiac conduction abnormalities and or myocardial dysfunction.  It may cause life threatening heart problems.  Ketogenic diets are the most dangerous.  Animal products need to be restricted for disease reversal to occur.  Diabetics have significantly better chances of reversing their disease when they avoid excess animal protein.

The best foods to eat and reverse diabetes:
Raw Greens, tomatoes, cooked greens, cauliflower, mushrooms, beans, eggplant, nuts, seeds, onions and lower sugar fruits such as berries and kiwi.

Rolled oats.  For people who suffer from type 2 diabetes or are in a pre diabetic condition, this cereal presents a much better choice than most processed cereals.  Containing significant amounts of beta-glucan, rolled oats tend to help regulate blood sugar so that the individual is less likely to spikes in the body's glucose level.  As an excellent source of dietary fiber, iron, and thiamine, rolled oats can be a significant part of a healthy diet, requiring only a small amount to reap the benefits.  They also have the advantage of possessing an antioxidant known as avenanthramides, which is very helpful in ridding the body of toxins that have build up over time.

All Raw Vegetables and Cooked Green Vegetables can be eaten in unlimited quantities. Eat lots of green leafy vegetables. They have the greatest amount of nutrients per calorie of any food. You may also eat as many nutrient rich non-green vegetables as you want (eggplant, cauliflower, mushrooms, onions, carrots, peppers, tomatoes). The more you eat, the more weight you will lose. Try to eat a pound per day of raw and a pound per day of cooked vegetables. If you can't eat this much, don't force yourself, but the idea is to completely rethink what your idea of a portion of vegetables is: make it huge.
You may also eat as much fruit as you want. You should have at least four fresh fruits daily. Finish lunch or dinner with watermelon, a whole cantaloupe of a box of blueberries or strawberries. On this moderate weight loss diet, limit dried fruit like dates, raisins or apricots to 2 tablespoons per day.
Starchy vegetables (Butternut or acorn squash, corn, potatoes) and Whole Grains are grouped together because they can be a problem for those who have difficulty losing weight. While wholesome high carbohydrate foods are a valuable addition to a disease prevention diet, they are more calorically dense than the non-starchy vegetables. Limit these foods to 1-2 servings per day for moderate weight loss. (A serving is one cup)
Eat beans every day; they are a dieter's best friend. The goal is to eat an entire cup of beans daily and you may have more then a cup if you chose. Beans reduce cholesterol and blood sugar and help prevent food cravings. They are digested slowly, which gives them a high satiety index.
Consume nuts and seeds every day in limited amounts (1-2 ounces daily). Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds and others may be rich in calories and fat, but scientific studies consistently report that the healthy fats in nuts and seeds offer disease protection against heart attacks, stroke and cancer and also help you lower cholesterol. Always eat nuts and seeds raw because the roasting process alters their beneficial fats. Nuts and seeds are ideal in salad dressings because when eaten with greens, they greatly enhance the absorption of nutrients from the green vegetables. You may also use an additional 1 tablespoon per day of flax seed.
Avocados like nuts, contain healthy fats and should be eaten regularly. Because they are calorically dense however, limit them to a maximum of 2 ounces per day.
Dairy products, animal products, refined grains, sugar, and added salt are off limits on this meal plan. A small amount of oil
may be used occasionally (maximum of 1 teaspoon).
Herbal teas with no caffeine are permitted. You may use garlic, flavored vinegar, lemon, VegiZest or MatoZest and spices or herbs for seasoning.
You will notice that some recipes appear twice in one day or are served again the next day. This is done intentionally because when you prepare a dish it makes sense to reduce your workload and make enough for at least two meals.
For more Eat to Live recipes, visit the member center recipe guide.
Note: A vegan diet(completely vegetarian) is deficient in vitamin B12 and possible zinc and iodine. Those nutrients should be supplemented. It is also beneficial to include supplemental vitamin D and omega 3 fatty acids in your diet. 

Wednesday, January 9, 2013