New Toy: Eufy BodySense Smart Scale

It’s been a while since I’ve written one of these and I got a new toy recently, so I figured it was time.

eufy-smartscaleRecently I purchased the Eufy BodySense Smart Scale from Amazon. They had it at $10 off for a bit (not any more unfortunately), so it was a steal. And I wanted something I could use to track my weight and other things like the device that they have at 5 Star Nutrition. We had a decent scale, but as a techie, I like toys — and it was in my “toy” price range at $40. πŸ™‚

Keep in mind that I’ve been on a bit of a weight roller coaster since October 2012 when I decided to get my butt in shape. At my heaviest I weighed 262 pounds and was pushing over the 38″ waist of my jeans. I started at CrossFit Continuum in February of 2013 and with a more paleo lifestyle (and some bouts with Whole30), I got down to 200 and a 34″ waist.

That didn’t last long however. I seem to average out around 229 most of the time, though I’m down some over the last few weeks and weighed in at 224.8 today, nearly 5 years since I started.

Forgetting the weight thing for a minute, I’m a much different person than I was in 2012. Fitter. More active. Happier. My body has completely changed. We all know muscle weighs more than fat, right? So my 225ish weight is a far cry from the 225 I probably hit at some point in 2013 as I was shedding pounds.

Though my eating habits have changed quite a bit, I still like bread and beer, so I’m not going to shrink quite as much as my doctor’s office might like me to.

Anyway… Back to the scale. I’m a geek and I like having data, so I’ve been looking for ways for me to gather that at home without a lot of hassle. This Eufy scale seemed to do everything I wanted. Bluetooth. Android app. Cool.

I’ve been tracking for about a week, and it’s interesting…

  • There are variations during the day (i.e. 6am 225.5/31.5 and 2p 224.8/31.2)
  • BMI is a joke. The last time I was 165# was in high school, nearly 30 years ago. I was skinny. I will never hit that again. πŸ™‚
  • I’m not sure how to interpret some of the other values, such as Bone, Muscle, and Water %. Or the various “mass” measurements.

It’s definitely interesting. I’d like to see my Body Fat % drop, but that’s less a factor of me working out and more a factor of keeping an eye on my diet.

I think it’s good to have a bit more accuracy in the scale (apparently it’s accurate to within about 4/10 of a pound, which is more than accurate enough). So now I’m at the point where I’m just trying to keep a closer eye on things. I don’t need to weigh myself every day, but it’s easy to step on the scale first thing in the morning and when I go to bed to see how things change.

But having more (and easier) data collection is very cool. It’s probably not as accurate as the cool toy at 5-Star Nutrition, but it’s a lot more convenient.

So my question for all you nutrition folks is — is it useful? What would you keep an eye on and what would you ignore?

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Jump, Jive, and Clean

Fun fact. Having normal TSH levels (Thyroid Stimulating Hormone) in your system after a minor med adjustment means a) a functioning metabolism, b) better mood, and c) energy levels. What does that translate to as a crossfit athlete in his 40s? The ability to do more, longer, and recover faster. It doesn’t improve my lifts, but it sure makes being at the box more fun.

Prior to the adjustment, my energy levels were tanking regularly and I was only able to put in 3-4 workouts a week on a regular basis. In the last couple of weeks, I’ve been hitting 5 or 6 workouts each week and have been able to recover. I haven’t been able to sustain that in a very long time. It’s a nice change.

So… Let’s get back to today.

It’s Thursday, which means I get the opportunity to work out with my wife! Huzzah! We had Coach Bill at 8:30 and were joined by Danielle, Todd & Melissa, Jenny, Sarah, and Logan. Plus it happened to be Danielle’s birthday today (happy birthday!) and was Logan’s birthday a few days ago, so we got to sing to them. A good time was had by all.

21764811_10102554665851263_8330346682055495372_n
Great group of folks!

We started with Nicole’s warm-up and then did a fun little few rounds afterwards:

  • three box jumps (for me was 20″ and 24″)
  • one squat clean

box-jump-failEach round, you would try and raise the level of box (some folks went to 30″, others jumped to stacks of weight plates, most of us only adjusted once or twice) and add weight to the squat clean. PVC pipe, empty barbell, a bit more, a bit more, etc. until you hit your working weight.

I went with this progression:

  • PVC pipe
  • Empty barbell (45#)
  • 95#
  • 115#
  • 135#

At 135#, it got ugly. Squat cleans are not my cup of tea. I’m getting better, but it’s still not a great movement for me. Bill told me to bump it back to 115#, so that’s where I stayed for the workout.

The other fun part was it’s been quite a while since I’ve done 24″ box jumps, but my 20″ box jumps have been better, so I decided to give it a try. Surprisingly, I was able to cycle through at an ok clip (not super fast hop on/hop off, but hop on/step off) on a consistent basis. I was happy with that. πŸ™‚

keep-calm-and-amrapThe workout itself was:

  • Complete as many rounds as possible in 7 minutes of:
  • 5 box jumps
  • cleans, 3 reps
  • Performance: 30/24″ box, 175/115# cleans
  • Fitness: 20/16″ box, 95/65# cleans

I either did Performance- or Fitness+ and did:

  • 5 box jumps to a 24″ box
  • 3 squat cleans with 115#

And we pushed hard during the next 7 minutes. All the 24″ box jumps were a push, but a good push. The squat cleans were rough in spots. Usually the first one was good, the second one was ugly, and the third one fixed what I screwed up on the second one.

Kind of like with my box jumps, I wasn’t fast on the cleans, but I did best when I’d do a rep, pause and reset (without putting it down), and then do the next rep. That worked pretty well and once I picked up the barbell, I didn’t set it down until after that third rep.

I managed to get through 6 rounds + 5 box jumps in that 7 minute period. We were told to shoot for 4-9 rounds. I was right in the middle of that range and that made me very happy.

Ev and Danielle were moving right along as well. I think Danielle made it through 7 rounds plus. And Ev made it through 7 rounds +3 with 85# cleans and 16″ box jumps. No step-ups, which was great for her.

I think everybody did a great job and I’m pondering going tomorrow, which would be the 5th workout this week. πŸ™‚ It’s amazing how much harder you can push when your body isn’t fighting to downregulate your energy levels. Go figure. πŸ™‚

Thanks Bill for a fun class! Hope everybody has a great day!

KendrickClean_zpsea22d368
My Cleans Looked Nothing Like This. πŸ™‚

Catching up: Tabatas Are Evil

Yesterday really got out of hand and I never got back to my computer to write up the workout, so I wanted to remedy that today. Made it in for a Noon workout on Weds with Coach Drea and Lorna.

1w9tgkIt’s been a while since we’ve done tabatas in a workout.Β A “tabata” is a form of interval training. 20 seconds of work followed by 10 seconds of rest for 8 intervals. 4 minutes total. You can do it with just about any kind of movement. Usually you track the lowest number of reps you got in any round, but apparently we were adding reps from all the rounds — which is good because I had some bombs.

We started with Nicole’s warm-up of the week and I showed once again how little flexibility I have in certain directions. πŸ™‚ And after that we did a little bit of squat work, working on not going too deep or too shallow, but “just right” as Crossfit Goldilocks might say.

The workout was:

  • Tabata pull-ups
  • Tabata push-ups
  • Tabata sit-ups
  • Tabata squats

Pretty simple. And I knew I was doomed from the beginning. πŸ™‚

So how’d I do:

  • Pull-ups: 10, 0, 4 (shifted to jumping pull-ups), 5, 6, 7, 6, 7 = 45
  • Push-ups: 12, 5, 5, (shifted to knee push-ups), 3, 6, 6, 5, 5 = 47
  • Sit-ups: 10, 10, 10, 10, 9, 9, 9, 10 = 77
  • Air squats: 12, 12, 12, 6, 12, 10, 10, 10 = 84
  • Total: 253

Let’s talk about a few of the areas where I ran into issues:

  1. 1w9tpqPull-ups: I came out of the gate too hot. Doing 10 pull-ups in a row left me dead on arrival for round 2. I couldn’t convince myself to get back on the bar. Had to drop to jumping pull-ups.
  2. Push-ups: Same thing. Came out of the gate too hot. 12 push-ups in 20 seconds killed me and it got worse. But knee push-ups are no easier, so adjusting to those took a bit as well.
  3. Sit-ups: I felt pretty good here actually.
  4. Air Squats: I felt pretty good here as well. On the round of 6, Drea was coaching me a bit to ensure that I didn’t collapse forward and after that I stayed pretty consistent again.

The bench press workout earlier in the week left a mark and I was definitely sore. Pacing would have been better on the first two movements. Shooting for 5 or 6 and not going for big sets of 10 or 12 would have been smarter.

But I was glad I did it. πŸ™‚ Thanks Drea!

OHS x5s

Overhead squats are one of those movements that I have struggled with since day 1. Shoulder stabilization in that overhead position has always given me issues. But I have made some progress I think, moving from PVC pipes in 2013 to a 145# (ugly) PR back in July 2017.

That said, I can’t say I look forward to them. πŸ™‚

Barbell_Overhead_Squats

This morning we got put through our paces by Coach Darcy. It was me, Todd & Melissa, and Nicole. And I think we were all feeling a bit sore from the bench press/rowing workout we did yesterday. Even Bill (who came in a bit early for the 9:30 class) was talking about it. πŸ™‚

We were given the choice – run 400m or row 500m – and after rowing 2500m yesterday, I decided to run (yeah, I know it’s weird). Nicole ran with me. And then we began Nicole’s great stretching warm-up and did some bear crawls (forward and back) to get things moving before working on some OHS skill work with a PVC pipe and then an empty barbell.

Overhead-squat-1From there it was a matter of working up to the weight we’d use for the day’s WOD:

  • Overhead Squats: 5 x 5

And apparently this wasn’t increasing weight along the way, but staying at a consistent weight all the way through.

So my warm-up looked like:

  • 45# x10
  • 75# x8
  • 95# x6

And I decided to stay there to start the workout:

  • 95# x5
  • 85# x5 (dropped weight)
  • 85# x5
  • 85# x5
  • 85# x5

After the warm-up, I have to say that my hips and knees were actually not bad, so the squat part wasn’t so bad. But my shoulder position was a challenge. Right arm felt straight. Left arm felt like it was forward. So both Nicole and Darcy were trying to get me to straighten out my path on the way back out of the squat — raising the head and bringing everything back into alignment again.

Overall I didn’t kill my shoulders today — I worked with the mobility I had and tried to focus on physical cues to try and get better.Β I was hoping to go heavier, but I was happy to have time to work on my form, so thank you coaches!

Great work 8:30 class!

Briefly Swole

When I looked at the WOD last night on my phone, I was wondering if I was reading it right. Rowing, sure. Most of the WODs we’ve done in the last few weeks have had at least a partial row in them. I’d rather row than run, usually, so that’s ok. But the other part confused me. Bench press? In a metcon? Okey dokey then.

Went in at noon today due to a meeting-heavy week, and that was fine. Mixing it up every now and then is a good thing, right? Coach Drea had me, Lorna, and Adi today.

We started with some announcements.

Old Levels and New Levels for WorkoutsFirst, no more Rx/Level II/Level I stuff. Now we’re doing Competitor, Performance, and Fitness, and I couldn’t be happier. The scaling options always seemed a bit arbitrary to me anyway and now we have terms that I can sink my teeth into. Honestly I’ve never seen myself as a competitor, but I can definitely slide myself into the performance or fitness categories without problem. Maybe that is only temporary for me, but I’m ok with this change in labeling for the time being.

Next, apparently we’re adding a gymnastics class on Saturday mornings before team WOD and Coach Nicole will lead it. So now we have an Oly class with Coach Alex, a Strongman class with Coach Sean, and a Gymnastics class with Coach Nicole, to supplement the normal classes during the week and the Team WOD on Saturdays.

Again, count me in. I think more options is good and with additional training we get to fill in the gaps in a more focused environment. I just wish I had more time to take advantage of these classes, though it’ll happen on a haphazard basis. Hopefully they don’t mind if we drop in here or there.

Barbell_Bench_Press

From there we moved on to our warm-up… And today’s warm-up proved I have very little hip and lower back mobility at all before we did some bench press warm-up with an empty barbell while lying on the floor.

  • Score Type:: Total Time
  • Performance, 5 rounds for time of:
    • Row 500 meters
    • 15 bench presses 115/75#
  • Fitness, 5 rounds for time:
    • Row 350 meters
    • 15 bench presses 75/45#

Olympic weights

IΒ knew that the limiting factor was going to be the 75 reps of bench press. Even at 115#, which is about 50% of my 1RM, that was going to be a killer. And the 500m row was supposed to be done in under 2:30 each round.

So how’d it go? I started with 115# and figured I’d have to drop eventually (I did go to 105# for the last round). And I did the 500m row. Adi started with 105# and figured he’d have to drop eventually as well (he did, dropping to 95# for the last round). And he also did the 500m row. I’m not sure what Lorna did for weight, but she was killing it on the other side of the room.

My 500m rows were pretty consistent. I started at 1:50 and ended at 2:18. So only about a 30 second drop off from start to finish wasn’t too bad for me.

rower5

The bench press however is where I felt it very quickly:

  • Round 1: 8 + 7 @ 115#
  • Round 2: 5 + 4 + 3 @ 115#
  • Round 3: 5 + 3 + 4 @ 115# (last one was very ugly)
  • Round 4: 5 + 2 + 2 + fail and reset + 2 + 1 (with Drea spotting)
  • Round 5: (dropped to 105#) Lots of 2s and 1s (with Drea spotting) – 2 + 2 + 2 + 2 + 1 + 2 + 1 + 2 + 1

Finished in 21:47 and we were shooting for 20 or under. So not far off.

Here’s the thing. I kept up with Adi until I had to drop to 1s and 2s in the last round. The fact that I’m twice his age and could keep up with him makes me VERY happy. I’m not knocking Adi — he was struggling just as much as I did with the bench press and I was faster than him on a few legs of the row.

I’ll take it. πŸ™‚

Thanks Drea for the spotting and great work Noon class!!

1w399l

Last Team WOD for a Bit

Soccer season is upon us, making team WOD Saturdays a bit less of an automatic thing, which makes me sad. However, we shall enjoy them when we can, like today. πŸ™‚

Today the girls stayed home, but Ev and I headed in to join the madness. Coach Clare was there to lead the troops and we had Monica & Dan, Deana & Marino, Shaun, Brent, Larry, Logan, Caleb & Megan and their crew, Austen, Adi, Robert, and a few others.

We started with a 400m run and a brief round of stretches before moving into some PVC pipe work for power snatches. But that didn’t take long and we were getting equipment to the floor pretty quickly after that to get moving!

  • AMRAP
  • Teams of 3
  • AMRAP 15 – rotate after each row
    • Athlete 1: 250m row, Athlete 2: Box jump overs 30/24″, Athlete 3: Deadlifts 135/95#
  • THEN
    • Team “Randy” (75 power snatch for time 75/55#) – 1 person works, 1 does OH weighted lunges, 1 rests

20170916_105917Robert, Ev, and I teamed up today and woof. We were done in 21:57 but worked our tails off.Β The first 15 minutes was the hardest I think. No rest as we just rotated through the three movements. Robert started us off, I did deadlifts, and Ev did box step-overs (we did 20″ box jumps or step-overs, but left everything else at the prescribed weights).

  • 27 deadlifts + 17 box jumps/step-overs = 44
  • 30 deadlifts + 18 box jumps/step-overs = 48
  • 29 + 14 = 43
  • 20 + 12 = 32
  • 28 + 20 = 48
  • 27 + 19 = 46
  • 20 + 14 = 34
  • 20 + 19 = 39
  • 27 + 20 = 47
  • 12 + 16 = 28
  • Total reps for 15 minutes: 409 (27 or so reps a minute)

Then we did the power snatches + weighted lunges where someone would rest. After swapping out weights on the bars, we were done with everything in 21:57, so about 6 minutes for that.

The second part was a little easier I thought, just because of the brief rest. But the OH lunges were awful. I stopped using a 25# plate pretty quickly because my legs were fried and just did lunges, which were a little easier. But either way, I wasn’t moving fast.

We watched Brent & Dan burn through this in about the same time we did, but in a team of two. They were flying and doing 30″ box jump overs. Crazy.

Great workout from Clare. A little bit of everything and no running. And not a 45-60 minute workout. I’ll take it. πŸ™‚

And not bad for my 5th workout of the week. Last week I did 6 and that was about my limit. 4-5 would be ideal because I get some recovery time in there.

Hope everybody has a great weekend!!

A SHORT WORKOUT! HUZZAH!

It seems like it’s been forever since we’ve had a workout that took less than 10 minutes to complete. 20 minutes? 30? 45? Sure. 5-10? Um, no.

Today we remedied that. πŸ™‚

Plus it’s the only day this week that I got to work out with my wife, but we had quite a cast of characters today for Coach Bill. Sarah, Nichole, Melissa, Jenny, Nicole, and her friend Chris – a drop-in who’s at a conference in town this week. We had fun. πŸ™‚

Started with a lot of groaning during the stretching warm-up. Plenty of hamstring, knee, ankle, and front rack work. I’m really digging these Nicole-created warm-ups — they seem to not kill me like a lot of the older warm-ups we’ve done.

always-warm-up-thoroughly

In fact, some of us (Bill, Jenny, myself) have talked about trying to do them at home more often. I sit in an office chair all day, so even if I get up and do the basic routine:

  • 5 inchworms
  • 10 windmills per side
  • 6 out/middle/out/back double-taps
  • 10 squat to stands (the new one)
  • 1 minute active hip flexor stretch (in a knee-down lunge position)

That covers a majority of my issues right there. I need to find some better ways to work on ankles and knees as well, but if I do 5 minutes of stretching every hour or two, that would certainly help me down the line.

20170914_092943Once we were done with the stretching, we did a traditional front squat warm-up with a PVC pipe and an empty bar before loading it up for the actual workout.

Today was:

  • 21-15-9 reps for time of:
  • front squats,Β 185/125#
  • GHD sit-ups with a 14/10# medicine ball
  • Level II – 135/95#, GHD sit-ups (no med ball)
  • Level I – 75/45#, abmat sit-ups with med ball (10/8#)

My back and hamstrings were a bit sore after yesterday’s strength workout, so I did a variation:

  • 21-15-9
  • 115# front squats
  • abmat sit-ups with 14# med ball

And I tried not to break the front squats into more than 2 sets per round, but that didn’t quite happen:

  • 11 + 10 front squats, 21 sit-ups
  • 8 + 3 + 4 front squats, 15 sit-ups
  • 9 front squats (brief pause after 5, but didn’t set down), 9 sit-ups
  • Time: 7:04

Ev did:

  • 21-15-9
  • 75# front squats and a 10# med ball
  • 5:24

I think I was among the slower folks, but I felt like I pushed pretty well. I paused a bit more than I wanted to in the set of 15 front squats, but other than that I pushed a pretty good pace.

Great class. Nice, short workout. What is there to complain about?

Nothing!!

Great work folks and thanks for a fun class, Bill!

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