So this article has made the rounds on Facebook, in case you missed...
Jason Ferruggia has 39 suggestions for you to not to be like the average Joe Schmoe.
Here's a taste (some of my favorites, which I plan on implementing myself):
20) Keep a training journal. Record everything. Always try to improve, slowly, over time. Not necessarily workout to workout but over months and years.
21) Train outside more often. Fresh air and natural Vitamin D production are very underrated.
22) Do hill sprints.
23) Pick up and carry or drag heavy shit.
24) Get at least 20 minutes of sunlight per day without sunscreen.
25) Floss daily.
26) Eliminate excess clutter and bullshit from your life. Minimalism…
27) Have sex three times per week, minimum. Preferably with hot chicks.
28) Never allow yourself to get too fat.
29) Never allow your conditioning to slip too much. Always stay in shape.
Screw what the doctors, the experts, and all those fancy specialistis with appellations and suffixes to their names. They make a living on making you feel small. Have faith in yourself and your body's ability to heal itself. Watch this man's remarkable transformation from obese paraplegic to conditioned athlete.
Arthur Boorman was a disabled Gulf War veteran, who injured his knees and back from paratrooping and thought his life as he knew it was over. Then he took his life into his own hands and starting being proactive. He started doing yoga even though he had to wear knee braces and was falling over while doing it.
My mind tells me to give up, but my heart won't let me.
-Lao Zi
In 10 months, he lost 140 lbs.
Thanks to Serdar for posting this on Facebook. When I watched this last night there was only around 4,000 views. This morning, I saw shared on FB by a few of my FB buddies and the count was up to 200,000. Now it's 409,000! It's spreading like wildfire.
(It's always nice when something uplifting and inspiring like this becomes viral rather than a video of some douche getting kicked in the nuts... It'll probably be put on Reddit soon, if it's not already on there.)
I don't have "Shazam" because I don't have a smart phone. Can someone tell me who sings this moving version of "Fix You" by Coldplay?
I went to the doc's office this morning for a follow-up and got my bandages and splint taken off for the first time since the surgery! Don't worry I got new bandages put on again and a hard splint on the bottom to maintain plantar flexion.
(Turns out the doc is going to recycle this for the hard cast...I found that rather distasteful but then he assured me just the cast part in the back, not all the soiled, bloody bandages as well.)
Soiled Dressings
It was pretty gnarly looking. I had no clue there were friggin' staples in me haha.
My cell phone doesn't have flash and Samantha has an iPhone 4s so she offered to take some photos and send them to me as e-mail attachments but I decided to go with my own photos after all. They are more close-up and you can see more details like that weird blood pustule and the weird black grooves.
Also, there's an odd growth at the bottom of my foot that was never there before (see that bright white spot on my sole?). The surgeon said it was probably just a "maceration" (maybe he meant laceration?) but later said it's probably a tumor. I said I'll cut that out myself and he said he would watch.
Metal Gear in Me
He said I would get a cast put on, on Tuesday since the staples aren't ready to come out yet. He said if he tried yanking them out today they would "hiss" and "squirt"— nasty!
New Ace Bandage
The doc said, "Don't worry. I'll make it all pretty again for the ladies. I could see the stress in your eyes." What a joker.
I asked him if it would be OK for me to return to classes next week and he said, "I want you to. We can cure everything but stupidity. Have you heard that before?"
He also told me that since I waited so long to have surgery, the gap has widened considerably so instead of using 2-4 strands, he needed to use 6. I asked him about the suturing and he said it's super strong sutures. He said those 6 sutures are strong enough to support my whole body if they were hanging from them upside down.
Surgical Staples vs. Sutures
I forgot to ask why staples were used to close the wound instead of sutures though my mom said that black stuff ARE the sutures so she said both were used, only since it was such a large wound both sutures and staples were required.
I'm not so sure but this eHow Health article explains it pretty well. (Note to self: also ask the doc to check my left Achilles because it's been feeling odd. I hope it's not tendonitis.)
I read a study that said in stapling led to 4x the number of infections versus traditional suturing but since I obviously have staples in, I'm going to ignore that study and not post the link. Ignorance is bliss. Anyways, there are plenty of other studies out there that say they are comparatively the same, the only difference being cosmetic (staples leave more scars, but scars are sexy so who cares?).
A preview of what's going to happen to me next week:
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The Nitty Gritty
I found some more interesting videos to post.
This one is just a general video on how one ruptures their achilles tendon or if it's just tendonitis (check this out, B-money!).
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This other one talks about the Krakow suturing technique for connecting the two ends of the ruptured tendon. It's a very detailed and informative video. The best one I've seen so far. (FYI: some graphic still images show up after 2 minutes though.)
David Beckham's Ruptured Achilles Tendon (2010)
After seeing that video, I looked it up and apparently soccer star, David Beckham, ruptured his Achilles tendon in 2010; I don't follow soccer/football so I never knew. Read about it here.
After 2 years, David Beckham I guess is still not all healed though and he never went to the World Cup because of it. Now he's doing Bikram yoga to heal his Achilles. Sigh ... I tried to find an article stating that the soccer star was now all healed but even after 2 years, I couldn't find any. Oh well, I'm a lot younger than him...
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"Plastic Planet"
I know this has nothing to do with my achilles surgery at all, but I also wanted to write a review on a brilliant documentary I started (but didn't finish) last night called "Plastic Planet." It's fascinating and scary how much a completely synthetic product has come to dominate our planet, from clothing, chemicals, fuel, to even cosmetics and food additives.
They assured everyone that plastic is a completely inert material that will not invade the food system but in fact, it has. Fish eat tiny bits of plastic that has broken down from sunlight exposure and the churning of the seas. Cattle and livestock eat petroleum-derived, pesticide-laced grain feed. Even our processed foods are all packaged in various plastic materials and even preserved and colored with petroleum-derived preservatives, food colorings, and other additives. We are assured it's all safe, but we now know (after all the BPA, pthalates, parabens, plasticizers, etc. media blitz) that it's endocrine-disrupting and carcinogenic.
I believe it's a German documentary so I couldn't find the interview I was after with the scientist, Klaus Rhomberg. He talked about how a single PVC diaper takes 200 years to breakdown to its component petroleum materials.
Anyways, for those that comprehend German, enjoy (I didn't see this clip in the documentary (it's probably part of the deleted or extras from the DVD, so I have no clue what he's talking about, can someone translate?):
I tried to read about phosphorous ylides and Wettig reactions but basically zoned out. I finished reading Ch. 19 but I just couldn't seem to focus. I tried to finish the OWL homework online today too but only managed to get through carboxylic acid nomenclature and a tutorial on the Wettig reaction. Sigh.
"Dr. Bronner's Magic Soapbox"
I also watched this rather quirky but illuminating documentary ("Dr. Bronner's Magic Soapbox") on the late Dr. Emmanuel Bronner, the creator of those Dr. Bronner's Magic Soaps. You know the peppermint soaps with the crazy labels: "All One! All One! All One!"
It was quite entertaining. The man escaped the Nazis from Germany only to be locked into a mental asylum in the U.S. and put there by his own sister! He escapes to California where he sunbathes in the nude and preaches about "uniting Spaceship Earth" while selling his castille soap. Brilliant.
One disturbing fact, was about how Dr. Bronner actually favored his youngest son who appeared to be Aryan since he had blonde hair and blue eyes. He neglected his older son, Ralph, who took after himself and "looked Jewish" with dark brown hair and thick glasses (Dr. Bronner was legally blind). Dr. Bronner developed a complex over his Jewish heritage in Germany. When he tried to play with the neighborhood kids a group of them took a pail of piss and threw it at him and called him a "Jude (Jew)!" In his labels and in his preaching, clearly the Jewish faith remains a strong part of his identity but in his unbalanced treatment of his children, it's also clear that deep down in his subconscious he bore a self-hatred for his Jewish heritage.
So it's ironic, that Jim (the favored Aryan child) grew up to completely dimiss his father's teaching as insane ramblings and it was Ralph, who has gone on to carry his father's legacy and spread not only the message of the Castille soap but also his father's message of unity and faith.
Dr. Bronner lost both of his parents to concentration camps and his sister thinks that trauma destabilized his psyche. Dr. Bronner referred to his stint at the Elgin Mental Asylum as a concentration camp where he was forced to "mix cement like a slave" (the mental patients were forced to do labour as it was believed to help aid in their treatment). He also had undergone shock therapy there.
The Groovy 60s
Apparently, during this time in the 60s, Dr. Bronner was a contemporary of Paul Bragg (the apple cider guy), so the heath movement was strong, especially on the West Coast. It was said that Dr. Bronner was embraced by the counterculture, which is ironic since Dr. Bronner had this paranoia that the commies were out to get him. He even called the FBI numerous times claiming that the communists were poisoning the public water supply with sodium fluoride. (There are only a few American cities that have refused fluoridation of tap water, off the top of my head Ashland and Portland, OR have always refused fluoridation due to its toxic effects.)
One would think that Dr. Bronner would be more concerned about right-wing fascists due to his experience in Nazi Germany, who knows.
More Netflix Streaming
OK so I got carried away with my synopsis of an interesting documentary... It's on Netflix streaming for those interested. I've been watching a lot of Netflix lately.
I'd recommend "Tucker & Dale vs. Evil;" it's about these rednecks in West Virginia fighting off stupid preppy college kids. "Phase 7" is another quirky, funny horror movie (It's Argentinian). Oh and I actually liked "Quarantine 2" and unlike the first one,"Quarantine" being a complete rip-off of the original Spanish movie, "[Rec]," "Quarantine 2" is completely different from "[Rec]2" and I think it's even better.
Tucker & Dale vs. Evil was hilarious. I love horror/comedies.
"They hate my face!" LOL!
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Perspective
Day 12:
Now about my recovery. Laying in bed all day has given me some lumbar back problems that I hope will go away once I start moving about some more. At least I don't have to worry about bed sores developing.
My mom gave me some perspective too. She said back when she broke her collar bone, she was forced to wear a torso cast and in the summer it was so sweltering and humid that it got itchy and she developed boils underneath the cast. It also didn't heal properly because she was still made to do household chores like sweep the floor etc.
I also found out that my CrossFit coach was in an awful car crash, where his car had to be cut into and then he was medi-flighted out to a hospital. He had two brain bleeds and was not breathing on his own. Then just today his wife said on Facebook that he has opened his eyes and even breathed for awhile without the machine. The marvels of modern medicine.
So yes, I'm extremely lucky to have a brain that is functioning (more or less), a heart that beats, and lungs that work on their own.
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Surgical Footage (for the "Nip/Tuck" Fans Out There)
I've gotten to the point where I can now look at images and videos of the surgical operation that I underwent on Friday without getting too squeamish. Perhaps, it's just morbid curiosity but I'd like to know exactly how I was repaired.
Part of me wants to give up Naturopathic Medicine and become an orthopedic surgeon now...especially since graduate students and professional students can no longer apply for subsidized loans I might as well be learning something that can truly help someone, right? I don't know. I was so sure about becoming an ND after India but now I'm not so sure...
This is a cool video showing the surgical repair using a "burrito technique," where the orthopedic surgeon places a graft jacket over the sewn tendon.
This, on the other hand, is just a really bizarre video since it has upbeat Flamenco music playing to a more seemingly gruesome repair of the torn achilles.
I've never had a problem with regularity. My bowel movements have always been punctual and frequent and work like clockwork. Then comes along Mr. Narcotic Analgesic, Hydrocodone, piggy-backing on Acetaminophen and Ibuprofen and bam! I'm stopped up like the Hoover Dam!
It's been more than 2 days and let me tell you, that's not a pleasant feeling.
I had no clue what to do since I've never been in this position before. So I did a little Googling:
"Constipation due to hydrocodone/APAP will not go away on its own, as long as you continue to take the medication. Someone who has been taking the medication for years is just as likely to have constipation due to the drug as someone who just started taking it. The body never adjusts or adapts to the effects of hydrocodone/APAP that cause constipation."
So, I took Metamucil (Psyllium Husk) for the first time in my life today ... and it worked like a charm! WOOT!
LOL I've never been so thrilled to drop a deuce before! Now I can't wipe this idiotic grin off my face. =)
That Metamucil/Psyllium Husk did the trick! No need for hardcore laxatives, psh! Narcotic analgesics ain't go nuthin' on my colon!
We take so many basic things like being REGULAR for granted. The next time you get on that john, thank your lucky stars that things are going smoothly (mine was painful as heck at first before it was smooth sailing) LOL, TMI?
Well, get over it! Talking about and observing your stool should be part of your daily routine. Check out the book, What's Your Poo Telling You?
And yes, I own the book.
Once again, I'm tired and in pain, so I'm going to keep this short and sweet.
Eating is a Chore
It's extremely awkward eating while laying prone. I've made a compromise to sit up and try and keep my leg semi-propped up (those yoga classes paid off finally). It still hurts but it's better than letting my foot just rest comfortably on the floor in a seated position.
Logistics of Pissing (The Female Persuasion Is the Key)
It's not that bad using the restroom. I just sit down like a woman instead of trying to keep balance on one leg and giving the toilet seat and rug a golden shower. (Now I know why y'all get mad about keeping the lid down!)
Oh and I dunno if this it TMI, but I've also been constipated ever since I started taking the Vicodin. I'm going to try and eat more raw salads and see if that helps. Meh...I've never had this issue before, but my dad said the nurse warned that this could happen.
Smellin' Like the Filthy, Rank Dog That I Am
I haven't showered or bathed in 2, maybe 3 days now and I'm sure I smell like a rank, mountain man...but oh well, it's not like I'm entertaining guests in my condition. And according to Alex, a man's rank B.O. attracts the opposite sex with his pheromones (I'm not holding my breath on that one).
When it gets so bad that I can't even stand my own odor, I'll probably have to figure out the logistics of crawling into a tub with my injured leg hanging off the edge. (And no I don't have someone in mind to help me with this endeavor.)
Reason for the Cortisone Shot to the Bum!
The scars have mostly all but faded but there are still remnants on my upper right arm (yes, it looks like some bulbous fat thing but that's actually my arm.) The scratches on my belly have already faded away. I have fast healing abilities! Let's hope that applies to the poorly vascularized Achilles tendon as well.
Keep Dat Foot Up, Son!
Whenever I have to stand up to go to the bathroom or let my foot drop down, the pain comes rushing back as the blood pools and collects in the ankle that has been operated on, so I try my best to keep it elevated above my heart at all times. This means I'm basically an invalid at age 26.
It's a gorgeous day out and I'm stuck here looking out from my bedside perch by the window.
Free Mystic Tan (From the Knee Down)!
FYI: My skin isn't naturally that orange-y...they covered my leg and even the toes in some reddish-orange disinfectant, probably something like iodine. It stained my skin.
So now I have a free mystic tan on my right leg (below the knee) from Faith Surgical Center! Yay! ;-p
Why the Hard Splint?
A friend just commented that he was surprised that I will need a cast put on after this hard splint is removed. From my limited knowledge, it's because my tendon has contracted so much and they had to pull it and then sew it together. It's really taut right now, hence the extreme PAIN. (Someone f'n get me some codeine or oxycontin please! LOL...I'm actually kinda serious. Vicodin is not doing it for me.) If it wasn't held in place by a hard splint and/or a cast, then I may accidentally flex my foot back and rip apart the fragilely-held together strands that are holding my ruptured Achilles together now. Right now, the splint is keeping my foot in the awkward position where the foot is angled down (like when a woman wears high heels), which doesn't exert pressure on the achilles tendon. (So now I know what it feels like to pee like a woman and to wear heels...)
The hard splint was put on to allow for some swelling post-surgery. After a week and the swelling subsides, then a hard cast can be put on and that will be left for around 2 months to let my tendon fuse together on its own. This is slow work though since tendons and ligaments are not highly vascularized like bones and muscles (thinking back to A&P class...I think that's right?). After the cast is removed, then I will wear a boot for a month or so. Then I believe finally, I can start physical therapy. Dr. Hanssen said that recovery will be 3 to 4 months and he warned of a 20% reduction in strength but I'm hoping with proper nutrition, rest, and physical therapy I can beat the odds and get it back up to 100%.
(Beastmodal told me that he has set PRs after his surgery to repair his ruptured Achilles tendon so there's hope for me yet. He did say that his calf muscle is weaker but he feels like his tendon is back to where it was.)
School Next Week?
I doubt I'll be leaving the house next week due to the pain and since just letting the foot drop below my heart increases the pain. I seriously hope I don't wind up failing Organic Chemistry II because of this. I've already failed the past 2 quizzes and then having to miss the quiz next week would not be ideal. Then I would miss the 3 hour lab and all those hours of lecture as well. I'm way behind in guitar class too. Oh well. I think I'll pop some more pills pass out and hope for the best...
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This Would Have All Been for Naught, If Not or Y'all!
I've spent nearly the whole fund on the surgeon and anesthesiologist already (father paid for the facility fees) but I was reminded by Ted that I'll have to still pay for follow-up visits and a long physical therapy, so I'll still be accepting donations. Thank y'all for continuing to express your generosity with your pocketbook (#PayItForward).
Updated List of Cream of the Crop Top Contributors (Triple Digit Donations):
Jorge Salhuana
David Wu
Alex Holliday
Alvin Lin
Siby Spurgeon
Kyuha Lee
Jonathan Ko
Niven Hsu
Extremely Generous Contributors (very close to the cream of the crop):
*
Shawn Hiller
Valerie Easterling
Christina Ayala-Vance
Chase Park
James Haver
Kim Palumbarit
*Vast majority of donations ranged from $20 -50, so I needed to make a judgement call and have a cut off point for this second list (right below top contributors). Since the amount donated could be any amount you typed in, it was hard making that decision.
There were amounts such as $40 and $60, etc. Just know that whatever amount you contributed, you definitely helped tremendously and you are greatly valued and loved. Thank you all. Even to those who did not contribute and helped out in non-monetary ways as well. Thank you for all the love, support, and prayers.
I promise whatever you dole out will come back to you double or triple-fold at least. It's an undeniable fact of life. Those who are perceptive enough already know this. Skeptics will discover it eventually as well...that karma is as real as electricity. We're all connected on this Earth and every action has a reaction (e.g., the holographic universe, Indra's Net, and all that jazz ... a friendly suggestion — watch "What the Bleep Do We Know?").
Whatever we do for (or to) another, we ultimately do for (or to) ourself.
I still need to calculate the fund amount since most of it has already been spent on the surgery... I'll post that later (my mind is foggy after taking that Hydrocodone + Acetaminophen + Ibuprofen). (Around $200- $300 has been added to the pot since then though.)
If you don't see your name on this list, know that I still greatly value your contribution and that every bit counts, even the single digit donations. I just wanted to provide more praise and recognition to those that went above and beyond the call of duty. I promise to include the entire list of contributors eventually.
I'm one of those statistics you hear about on the news made real. I had health insurance just last year and I will have health insurance again in September but as of now I am uninsured. Lo and behold, I get a debilitating injury on the one gap year that I am uninsured.
What Did You Do?
Completely Ruptured Achilles Tendon (Right).
Long story short – plyometrics; specifically, from doing high-rep box jumps while participating in WOD 12.3 of the CrossFit Games Open Qualifiers (2012).
Now just mentioning those 2 syllables either brings confusion or causes an inadvertent gut reaction to defend the exercise regimen. I completely understand both sides since I've been doing it for around 3-4 months (known about it for 6 months or more) but still remember the days when I was skeptical of exercise/training as a competitive sport.
I'm not here to criticize or defend the protocol. I just want to want to be back on my two feet again!
4 Days After Acute Injury
The Issue:
It's been nearly 3 weeks since my acute injury and I haven't taken care of it yet. Why? I was told initially that it was a sprain. After seeing an orthopedic surgeon 2 days ago and describing classic textbook symptoms of feeling a sharp pain in the back of my heel/calf during the injury and then having a positive test for the Thompson test, the doc said—without a doubt and without an MRI—that it is indeed a completely ruptured achilles tendon that requires immediate surgery.
So I don't have time to apply for Indigent Health Services at Collin County Health Dept. (though I'm still going to give it a shot on Monday), which takes a minimum of 2 weeks. I don't know if I would qualify for that in any case as there are many, who are probably much worse off than me waiting in line.
Why Do You Deserve My Hard-Earned Money?!
I'm only 26 and I can't foresee a life ahead of me without sport or intense activity. Try and think back to a time you've been down and out and wanted some support. If I don't get the surgery, I'm told a re-rupture of the achilles is a constant and apparent threat.
I believe Karma is real. What comes around goes around.
When I'm a head honcho, calling the shots I won't forget ya, brotha/sista!
The Breakdown (Give me the Dadgum Numbers! How Do I Know You Won't Pocket This Yourself?!):
The surgeon is taking a measly $667.60. The anesthesiologist is pocketing approximately $300. The lion's share of the total amount comes down to the hospital fees (originally $9300 with a 30% discount) $6,550. So around $7,500 total. I will know an exact amount on Monday when the receptionist tells me the anesthesiologist fees.
On the off chance that this fundraising event is wildly successful and it went over the cost of the surgery, then I will gladly pay each of you back in CASH, in person! I will even upload a photo of the surgery receipt on this website when it's all said and done. I'm all for transparency and frankness.
The orthopedic surgeon will be John T. Wey, M.D. from L & W Orthopaedic Associates and he had a fellowship trained in foot and ankle surgery, which is why I would like to have the surgery done at this place (Methodist Richardson Medical Center).
I have yet to schedule the surgery as my father would like me to explore more affordable options but I would like to get this done hopefully as soon as next week. I will post an update with more details as I get them.
Why Don't You Get Help From Official Charities or Companies? I'm Poor, Yo!
I've tried. I reached out to some Catholic Charities and are waiting for their response. I think a measly achilles tendon surgery isn't even a blip on their radar. They want the sad childhood leukemia child with the shiny, bald head. All I can do is hobble around and look pathetic (or in my book, totally badass pimp limp). No one would even bat an eye.
Oh yeah and a good friend of mine told me it would be great if I could get CrossFit HQ to match the amount that is raised from this fundraising effort, especially since there have been a large number of injuries related to Open WODs both last year and this year involving high-rep box jumps and I believe I could raise awareness in the risks of these injuries. (If you are interested in this, you can read a (controversial) article by Beast Modal Domains here. I won't delve into that here. Beware, it's a hilarious article but it's got some language.)
I would hope that CrossFit HQ would want to make a strong effort to show they want to prevent future injuries in the sport and to shed the negative media attention surrounding the controversy over its safety.
I am planning on writing a letter seeking assistance from HQ but if anyone has any connections with HQ that would be of great help.
OK STFU Already! How Can I Help?!
See that "DONATE" button at the top right? 0_0 ---------------------->
*Click* on that and you can donate any amount you want to a PayPal account. No one will know how much you donated, so don't be shy. No one will judge. Any amount is a worthy contribution. St. Peter at the pearly gates will cross out that little menial sin you committed last week for your generosity.
(FYI: PayPal deducts $0.30 + 2.8% for every transaction that is made for their service.)
Go To Hell! Everyone Needs "Assistance" in This Economy! Where's My Charity?
If you don't want to help and think I'm an ingrate, that's fine. Just know that angels will cry and doves will fall from the sky in mourning.
J/k. Jesus and I still love you. =)
Was There Something I Didn't Address? Have More Questions?
Shoot them in the comments below or send an e-mail.
"Mental Toughness is taught to BUD/S students, and it has nothing to do with the random challenges approach.
Other criticisms of Crossfit include:
• Illogical combinations of exercises (such as pre-fatiguing exercises before heavy dead lifts)
• Prescribing the same workouts (including the same weight) for everybody regardless of personal history of training or injury
• Arbitrary goals (such as using 50 or 100 reps for multiple exercises)
• Prescription of exercises that require specialized skills and baseline conditioning and are not appropriate for beginners under high-intensity conditions (Olympic lifts, kettle bells)
• Use of exercises of questionable safety if done rapidly or while fatigued (glute-ham sit-ups, muscle ups, Turkish get-ups)
• Exclusion of useful exercises (such as leg curls or biceps curls) as being “nonfunctional”
• Formats that reward poor technique, such as shortening the ROM to get more reps in less time (despite the lip service Crossfit gives to technique, it is rarely observed in practice)
• Too many formats that blend strength and endurance activities such that the effectiveness of both are diluted (better to perform strength and endurance activities independently most of the time)
Some of the key physiological adaptations necessary for BUD/S not adequately addressed by the Crossfit methodology include endurance, eccentric conditioning, and strengthening in multiple planes. Eccentric conditioning means properly emphasizing the negative (downward) portion of movements, which is necessary for developing resistance to injury as well as the ability to control heavy weights (such as logs and boats), and is not addressed by high-speed reps or by lifting weights up and then dropping them. Strength in multiple planes requires movements that utilize hip abduction, trunk rotation, and shoulder internal/external rotation."
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The best rebuttal was posted by "more bench," a few comments down.
"I'm a SEAL. I've worked at the center, I've done CF, I like it, I don't think it is the holy grail but GPP is what you need. Your basis on your statements is spurious at best.
[...]
what I am getting at is that CF teaches elements of being "hard". Hard is really w/o definition but when you witness it, you know it. Do not confuse it w/ being stupid, careless, or haphazard."
This following video is amazing for so many reasons but I was directed to it first due to an article pertaining to the importance of warming-up. (I learned this the hard way ... which is usually the only way I do learn.)
I was afraid it was a ruptured or torn achilles tendon at first but after seeing a chiropractor, I was told it was only an achilles tendon sprain. The swelling and inflammation has gotten worse but I think this is just a sign of healing.
For those wondering how I got this injury, it was mostly due to a lack of warming-up prior to intense plyometrics and also lack of support in my Vibrams Five Fingers as well as landing on the front half of my foot rather than my entire foot. The downward pressure driving my heel down with nothing below to support it led to a strain on the achilles tendon. This is what I think anyways.
Epic from "Beastmodal Domains" believes there is an inherent risk in doing plyometrics at such a high volume. He points out that the inventor of this exercise said the maximum number of reps should be 4 sets of 10. I had done 5 rounds before I was injured, which means I had already done 75 reps of box jumps at 24" in addition to 115 lbs push presses and toes-to-bars. (I was doing the CrossFit Games Open 12.3 WOD when I got injured.)
The Beastmodal Domains article on the association between high-rep plyometrics and rupturing of the achilles tendon can be read here.
3/14/12 Update:
I am SOOO grateful that my injury was not so severe that I needed surgery! Thank the sweet Lord! I will never be so careless with my body again. You only get one...
I'm in dire need of some inspiration so I decided to do a post on one of my all-time favorite individuals that ever graced this planet with his presence, Bruce Lee.
(*FYI: I do NOT own the copyright to any of these images or videos, I just appreciated the power of images over words. I have posted the URL links to the original sources were I procured the images below the photos in a caption. If you would like for me to remove your image, please e-mail me and I will do so as promptly as possible.)
Bruce Lee — the icon, the fighter, the lover, the family man, the teacher, the philosopher:
Absorb what is useful, Discard what is not, Add what is uniquely your own.
Knowing is not enough; we must apply. Willing is not enough; we must do.
Simplicity is the last step of art.
A teacher is never a giver of truth - he is a guide, a pointer to the truth that each student must find for himself. A good teacher is merely a catalyst.
When an opportunity in a fight presents itself, "I" don't hit, "it" hits all by itself.
The key to immortality is first living a life worth remembering.
A quick temper will make a fool of you soon enough.
Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.
A goal is not always meant to be reached; it often serves simply as something to aim at.
There's no challenge in breaking a board. Boards don't hit back.
Don't think, feel! It is like a finger pointing a way to the moon. Don't concentrate on the finger or you will miss all that heavenly glory.
To know oneself is to study oneself in action with another person. If you want to understand the truth in martial arts, to see any opponent clearly, you must throw away the notion of styles or schools, prejudices, likes and dislikes, and so forth. Then, your mind will cease all conflict and come to rest. In this silence, you will see totally and freshly.
(While the credit goes to Bruce Lee, of course, these quotes were compiled by an individual posting on this forum.)
Chuck Norris gets his ass kicked from here to Timbuktu:
"Be Water, My Friend:"
Question: What are your thoughts when facing an opponent?
Bruce: There is no opponent.
Question: Why is that?
Bruce: Because the word ''l'' does not exist.
A good fight should be like a small play...but played seriously. When the opponent expands, l contract. When he contracts, l expand. And when there is an opportunity... l do not hit...it hits all by itself (shows his fist).
Any technique, however worthy and desirable, becomes a disease when the mind is obsessed with it.
Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves.
Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.
(The previous B. Lee quotes were transcribed from this site.)
Mistakes are always forgivable, if one has the courage to admit them.
Love is like a friendship caught on fire. In the beginning a flame, very pretty, often hot and fierce, but still only light and flickering. As love grows older, our hearts mature and our love becomes as coals, deep-burning and unquenchable.
Never waste energy on worries or negative thoughts, all problems are brought into existence -drop them.
This has been an especially trying and humbling experience doing the CrossFit Games Open for the very first time.
Jonathan gave me some very apt advice:
"You'll go crazy if you worry about your ranking the first 3 weeks. The wods are meant to test every aspect of Crossfit. So in 2 more weeks it's gonna shake out wayyyy differently. I checked like every hour last year for the first week. It was maddening!"
And I took it but that didn't mean OTHERS weren't informing me of my current (and devastating) drop in the local rankings.
I knew on the 2nd night I was ranked 23rd with 113 burpees in 7 minutes, but that soon dropped overnight to 32 (I checked in the morning). Then later that day, a friend informed me that I had dropped down to 35. Friday night I found out I was ranked 75. Then by Saturday morning I had reached all-new low...triple digits. I'm now ranked 110 tied with about 20 other athletes.
On top of this my right wrist injury still hasn't healed. I may just take all of next week off to let it recover.
I really wish I had not done deadlifts and back squats before the 12.1 WOD but that's only because I was expecting to be able to do it on Sunday; alas, things don't always go as planned. Sometimes you have no choice but to accomodate for when the judges at your affiliate are free and that meant I had to go in unplanned this morning after a grueling leg workout the day before (naturally, this meant it was hell for my legs.) I literally found out after 11 PM after work that I needed to go in the next morning to re-do the WOD...
It's crazy the curveballs life throws at you sometimes. It's about finding the opportunity in the crisis and then discovering how it ultimately gives you an edge in the long run. It's all about perspective.
I heard that he has a knee injury this year too, so this may spell the end for Mikko's CrossFit career... I hope it's just a false rumor.
At least he discovered after that tragic incident in the ocean, that CrossFit is not his entire life and that he has so much else going for him.
Reposted directly from the Stonglifts website. Read the full, original article here.
Here are the 5 most common reasons why the Deadlift could be killing your lower back right now, and what to do about it.
1. You're Pulling Instead of Pushing. Deadlifts are technically a pull exercise, but you should think of it as a push. Here's why: Deadlifting by pulling back - without engaging your posterior chain (hips/glutes) - stresses your lower back more. It's also inefficient because you're using less muscles to lift the weight.
So instead of Deadlifting by extending your legs first and then trying to lockout the weight by pulling it back, focus on extending your hips on the way up.
Start the Deadlift by pushing through your heels
Push your hips forward once the bar reaches knee level
Finish the lift by squeezing your glutes as hard as you can
2. Your Hips Are Too High. You can't use your legs if you start the Deadlift with your hips high (like on Stiff-Leg Deadlifts). One, this is less effective for maximum strength. Two, you'll stress your lower back more because it will have to do all the work. Your hips must be lower in order to Deadlift using your legs muscles.
For a guy with long thighs/short torso like me, the hips will be higher than for someone with short thighs/long torso. So it doesn't make sense to try to copy the form of someone with a different bodytype. Better is to focus on the starting position which will always be the same regardless of the length of your limbs.
Bar above the center of your feet
Shoulder-blades directly over the bar
Bar against your shins (wear long pants)
Read this post for more information.
3. You're Rounding Your Lower Back. Everybody knows that lifting a barbell (or any other object) with your lower back rounded stresses your spine. Unless you want to suffer a hernia, you really need to Deadlift with your back straight.
Note that Deadlifting with a round UPPER-back is safe, and that many advanced lifters do this in order to Deadlift heavier weights. But since most guys won't be able to keep their lower back straight when pulling this way, I recommend you to keep your whole upper-back neutral when Deadlifting. Here's how:
Lift Your Chest - your upper-back can't round if you keep your chest up. Nor can your lower back round if your upper-back stays neutral. So make a big chest at the start of each pull, and keep it so during the lift.
Keep Your Shoulders Back - do NOT squeeze your shoulder-blades together like on the Squat as this would raise the bar and make the lift harder. Just keep your shoulders back & down and your chest up.
Improve Hip Mobility - short hamstrings from excess sitting can pull on your pelvis, and make your lower back round. Start by doing 2x8 of Squat-2-stands as part of your Deadlift and Squat warm-ups.
4. You're Hyperextending Your Lower Back. Exaggerating the lockout by leaning back is as bad for your spine as Deadlifting with a round lower back. Your lower spine doesn't like extreme arching nor rounding, especially not when loaded. Repeatedly hyperextending your back at the top can cause hernias.
Keep in mind that powerlifters will sometimes do this to show the judges that they've locked the weight. But this isn't something recreational lifters should do when training. Just lockout the weight by extending your knees, pushing your hips forward and squeezing your glutes - done. No need to lean back on top.
5. The Bar Is Away From Your Body. What's the easiest way to shovel snow? With the blade close to your body? Or with the blade away from you? Obviously keeping the blade close to you is way easier because it gives you much better leverages. Well this same principle applies to Deadlifts: the closer the bar to you, the better the leverage, and thus the lesser the strain on your lower back.
That's why the bar should remain in contact with your legs from start to finish on the way up of Deadlifts. Start with the bar against your shins, roll it upwards, over your knees and thighs, until you've reached the lockout. Wear long pants to protect your shins and legs so you don't keep the bar from you.
Frankly, if you master proper Deadlift technique:
You will build a stronger back
You will be less prone to injuries because you'll know how to pickup an object correctly from the floor - with a straight lower back
You could eliminate nagging back pain, once and for all
As an example, StrongLifts Member Harrison ("Maslow", 24y, USA) had chronic lower back pain for years due to mild scoliosis. Yet 21 months after he started StrongLifts 5x5 he's almost free of back pain. Most important - nothing ever worked to eliminate his back pain, not even expensive chiropractor visits. You can read his story for yourself on page 69 of the 5x5 report.
I agree with almost all of this except for the last point. While, this may apply for most folks. It does't for me and was the primary reason why I was curving my back and having back pain. As I have a long torso and short femur bones, if I place the barbell against my shins as prescribed, then my body is a bad position as it is too far forward with the shoulders past the barbell and my leaning forward. My hips are too high as well. If i back AWAY from the barbell then I can manage to keep my hips and butt down in order to engage my posterior chain more and put less stress on my lumbar spine.
This instructional video made this clear as day for me:
I just saw this video from December of last year and was so impressed that I had to make another post on my Crossfit hero, Ben Smith.
Now I thought I was impressed with the 300# OHS in the Godzilla WOD but this 180# average-looking guy is throwing up 360# OHS! Granted, the WOD involves multiple reps, but still...impressive!
Even more impressive is that he taught himself olympic weightlifting just by watching videos online and then practicing in his parents' basement! In his own words: "I've learned everything on my own from watching videos and practicing, a lot."
(Even though he doesn't get the mass media attention like Chris Spealler and Camille, he finished a very laudable 8th place in the 2010 Crossfit Games. And get this 3rd place in the 2011 CF Reebok Games!)
MAD RESPECT.
Ben Smith doin' his thang!
For those who don't know what the Godzilla WOD is, here is the short, edited clip:
"Not many people are willing to give failure a second opportunity. They fail once and it's all over. The bitter pill of failure is often more than most people can handle. if you're willing to accept failure adn learn from it, if you're willing to consider failure as a blessing in disguise and bounce back, you've got the potential of harnessing one of the most powerful success forces.
Each problem has hidden in it an opportunity so powerful that it literally dwarfs the problem. The greatest success stories were created by people who recognized a problem and turned it into an opportunity."
"America's conversation about race has been mostly black and white. An amazing Knicks point guard changed that."
"My first thought on seeing Jeremy Lin was that he reminded me of my cousins. Like many, I felt like I knew him. He’s a kind of kid I’ve seen my whole life — funny, smart, quick and brave. And Asian American. When I heard he was a Harvard grad, I thought: Of course, the first Asian American NBA superstar also had to go to Harvard and get better than a 3.0. And then: Way to raise the stakes on the Asian American overachiever. It’s still true that whatever color you are in America, if you’re not white you have to be twice as good to get half as far. But the Jeremy Lin paradox is that this champion — this skinny kid just out of college, this overlooked smiling Taiwanese American kid with, as we say, ‘the good Asian hair’ that is thick and stands straight up — he is making room for the rest of us. Part of the Jeremy Lin moment is America looking at an Asian American and realizing he’s just an American, too.
The great irony to his moment is that Jeremy Lin as a national figure is so much better than anyone I might have dreamed up as a possible solution to a problem with a body count: Asian Americans are currently the No. 1 most bullied demographic in America. The same invisibility that kept Jeremy Lin outside the “frame of reference” of coaches also kept the two different units who hounded Cpl. Harry Lew and Pvt. Danny Chen to suicide last year with constant racist taunts and physical abuse from realizing they were well outside the limits of respectful internal military discipline."
Continuing on the theme of athletes whom I admire...
I had to make a post concerning an elite CrossFit athlete.
Now most people would point of Chris Spealler, Mikko Salo, Rich Froning (for males) or Kristin Clever, Annie Thorisdottor, or Camille Le Blanc-Bazinet (for females). However, I actually like the little known Ben Smith since he looks like your average joe but he's a phenomenal athlete, who doesn't even work out at an affiliate and his trainer seems to just be his buddy from high school.
He does most of his WODs and PRs at his parents' basement and I believe he's only 21 yrs old. He occasionally does his WODs at a globogym where the bystanders clearly have no idea wtf this guy is doing.
For such a seemingly small fellow, he lifts tremendous weight efficiently.
This is one of my favorite WOD videos because it incorporates tough gymnastics moves (anyone who has done HSPU and toes-to-bars knows how much it takes out of you) but also requires lots of strength to squat snatch 185# that many times, quickly in a WOD for time.
Here, Ben PRs with a 270# snatch and he does it with beautiful form. Most guys sacrifice form when they aim for PRs but not this guy.
(This is where I want to be...the last time I tried for a PR for the snatch I got 155#; granted it was my first time trying for a PR but I was still rather disappointed. I'm sure now that I've refined my form I can do better next time though. I'm sure I can at least hit the 185#.)
Like many budding and experienced Olympic Weightlifters, I have a man-crush for the Ruskie Olympic weightlifting superstar, Dmitry Klokov.
In this instance, he's in the 105 kg (230 lbs) weight category and he successfully snatched 190 kg (419 lbs).
I noticed that he does a bottom-up set-up for the lift and the focus and intensity on his face is astounding. I love the fire-breathing he's doing before he yells and exerts immense power in snatching that weight up into the air.
He's only 0.5 - 1 inch taller than me but he weighs 50 lbs more...
Insane. I still have a ways to go in bulking up.
More Klokov training and fan-made videos below for motivation and inspiration.
This post by 'World Peace' (Ron Artest) is irreverent and hilarious:
Q: Did the Lakers talk about him in the locker room?
A: Do we talk about him? Yeah, we talk about him. We think he needs a better haircut. I don’t like that style. You’re in New York, the fashion capital. Change your haircut, OK? You’re a star now. Wear some shades. Shades, OK? Put down the nerdy Harvard book glasses. Put on some black shades, OK? With some leather pants. Change your style. Fashion.
Q: Do you wear leather pants?
A: No, I won’t wear them, but he should wear leather pants. He’s the type of guy who should wear leather pants, some nice shoes and change his fashion. You’re Jeremy Lin, for godsakes. You know what I’m saying? You know? Put down that law book, stop reading the New York Times and start reading the Daily News. Newsday, that’s the one. I like that one because there’s always color in that one. What else? Wall Street Journal. Get some swag. You’re in New York City. Put your hat to the back, too. Put your hat on backwards. Come to practice with your pants sagging and just tell them, 'I don’t feel like practicing.' Practice? You know? Practice? And wear an Iverson jersey. You know? Come to practice with a cigar. Lit. 'I’m Jeremy Lin.' You know? He should change. We're all excited to play tonight. It’s like the first time for everybody. Everybody’s excited. Kobe’s excited. He wants to get 50. He wants to welcome Jeremy Lin to his new level."
This video cracks me up because it shows how arrogant and smug Kobe is before the Lakers got a hefty slice of humble pie served up by the Harvard point guard (aka 'The Yellow Mamba.")
His tune sure changed after the "Linsanity."
Kobe, on Lin:
"He has been phenomenal," Bryant said. "We have watched some tape on him. We came up with a strategy that we thought would be effective, but he was knocking down his jump shot, penetrating and he got around our guards. …
"Players don't usually come out of nowhere. If you can go back and take a look, his skill level was probably there from the beginning, but no one ever noticed. … It is a great story. It is a testament to perseverance and hard work. It is a good example to kids everywhere."
Shocked by those before and after fitness photos? Skeptical of the results? Well, they may or may not just be tricks of the trade. Lighting, lube, vascularization, and diet in the span of a few hours makes all the difference as shown in this revealing video:
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Now here's the same guy eating 2 lbs of butter in the form of butter sandwiches! HAHA I have a new rival in competitive eating...
I've always done the top down set-up for lifts but this seems interesting and Diane had amazing form for the snatch. I want to try this bottom up set-up as suggested by K-Star since he says it keeps your back straight throughout.
I took the 2nd half of an Olympic Weightlifting Seminar today with Brista Mayfield at Crossfit .380 and it was very informative. I've never been taught formally the split jerk, so I was just going off my own observations before this seminar. I'd always just done the regular jerk since I wasn't sure how to do the split jerk.
Now I'm thirsty for all the information about the clean and split jerk since I don't have the movement completely down. Brista said that I wasn't getting under the bar quickly enough so it was translating into a push press. Also, Jonathan was telling me that I shouldn't have the bar on my fingertips like in a front squat because I'm preparing to push it up into the jerk (even though that hurt my right wrist).
Here's a crash course YouTube video that I think summarizes really well the foot placement (hardest part) for a split jerk:
Without knowing the proper foot placement and getting it down to second nature you will always feel uneasy and unstable as your base is not solid. I learned this firsthand as a split jerk felt a lot more foreign to me than a regular jerk position with two feet planted solidly on the ground, especially with the heels dug in. Jonathan told me that the split jerk is better though since you can get a lot more weight up in the air than with a conventional cnj, which is why I want to master this movement.
Also, remember on the recovery that the front foot takes a half step back and then the back foot takes a stutter step forward to meet it. Brista said moving the front foot first helps with balance.
Video from the weightlifting technique king himself, Burgener:
Left jerkers (get your mind out of the gutter!), like me, should land at 11 and 5:30.
See it in action with some heavy loads to put it all together:
This has nothing to do with health or fitness but I'm blogging it here anyways...
This video is actually a couple months old but I just discovered it. I think the comments are the most disturbing, since they are mostly apologists defending her public disturbance.
"Health brings a freedom very few realise, until they no longer have it."
"By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do."
"Although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win."
"That is all that remains in the final weeks, love and relationships."
"Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again."
___________________________________________________________
For many years I worked in palliative care. My patients were those who had gone home to die. Some incredibly special times were shared. I was with them for the last three to twelve weeks of their lives. People grow a lot when they are faced with their own mortality.
I learnt never to underestimate someone’s capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, as expected, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found their peace before they departed though, every one of them.
When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:
1. I wish I’d had the courage to live a life true to myself, not the life others expected of me. This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made. It is very important to try and honour at least some of your dreams along the way. From the moment that you lose your health, it is too late. Health brings a freedom very few realise, until they no longer have it.
2. I wish I didn’t work so hard. This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship. Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence. By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.
3. I wish I’d had the courage to express my feelings. Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result. We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.
4. I wish I had stayed in touch with my friends. Often they would not truly realise the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying. It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It is all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.
5. I wish that I had let myself be happier. This is a surprisingly common one. Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again. When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.
So I had a bit of a setback last night. When I was leaving King Spa & Sauna, I decided to get on the electronic scale just to see how much I sweated out that night, since a guy in the sauna told me that he lost 7 lbs after spending 4 hrs at King Spa. I was shocked that in just a few hours, I lost more than 4 lbs! This means that I weighed less than I even did when I started GOMAD!
It was past 11 PM at the time so Sprouts and Whole Foods was closed. The only place I could think of was Wally World. So I went and combed their milk selection but everything was both pasteurized and homogenized, even Promised Land brand milk. So I bought the cheapest, Great Value vitamin D whole milk (with a label that stated their farmers pledge not to use growth hormones). I went home and chugged more than 65% of that gallon--I was committed to get my 4 lbs back! (I regretted it later though, I could smell and taste the difference in the quality of the milk and I felt it later on when I tried to go to bed.)
Anyways, it was worth it though. The sauna more than exceeded my expectations. My favorite rooms were the steam room and the fire sudatorium in the back. The air in these rooms were so super-heated that it felt like my nostrils were on FIRE. It made me sneeze repeatedly. At first I had to put a hand towel over my face just to breathe without sneezing. After awhile, my sinuses got used to it and thanked me for it as it cleared those pipes through and through.
The website describes the fire sudatorium as thus: "King Sauna's Fire Sudatorium is the world's largest and grandest sauna. The unique architectural shape intensifies the heat within the room. The sudatorium is made from rocks as described as living. The intense heat causes the body to secrete toxins and body waste so as to deeply purify the body. Aroma therapy is also used within the sudatorium."
I also liked the 'oxygen room.' It was airy, cool, and had a nice, crisp, clean scent that wasn't artificial. It's hard to place the scent but it might have been due to the bags of tea hanging from the ceilings or the smell of the clean wood paneling. All I know is that I felt relaxed and refreshed in that room
My only complaint was that it was pricey. I'm told by the veterans that the place has increased their prices lately.
