Craig Posted April 22, 2014 Posted April 22, 2014 Love this song: Anyway, on Dave's advice I'm going to start recording some of my training here. Starting with last night! "warm up" A bunch of gymnasticsy type stretching, including front splits and side splits 3 box jump rows w/ front tuck at end (so this is like there are 10 boxes in a row with a gap in between each one, you jump over continuously and the punch out of the last one into front tuck) 3 box hops (both sides, so 6 in total) w/ front tuck at end 3 side to side box jump rows balance beam walk dismount with straight jump balance beam walk dismount with star jump balance beam walk dismount with straddle jump balance beam walk dismount with pike jump balance beam walk dismount with half turn balance beam walk dismount with full turn balance beam walk dismount with front tuck Skin the cat, straight legs and straight arms the whole way through: 3 sets of 5, with a 10s straddle front lever (I can do those now apparently? they are slightly piked still) on the last one a few scattered muscle ups on rings, and back levers too 3 sets of support on rings (nfi how long...between 30s and a minute) 3 sets of ring swings with the dislocate....thats some hardcore shoulder work right there! I think about 5 - 10 swings on each set 3 sets of ring swings with backsault dismount 10 to 20 of each of the following: Back handspring on trampoline running front tuck standing back tuck round off A little bit of screwing around in the pit: Gainers Round off back tuck Also did 30 mins zhan zhuang, 10 facing wall squats, a bunch of stretching and handstand drills in the morning
[DW] Posted April 23, 2014 Posted April 23, 2014 Man, that was my favorite song as a kid!! It was one of about 3 songs I could play on piano (poorly). Noice! I'm going to up my Agility work, post our training session on Monday morning. I have been neglecting it, and it felt awesome. Hey, have you been to that massive trampoline centre in tha 'Berra (Hume?)? I wanna check that out next time I am down.
Craig Posted April 23, 2014 Author Posted April 23, 2014 Not yet! I reckon I'll check it out maybe this weekend. pew pew
Keilani Gutierrez Posted April 23, 2014 Posted April 23, 2014 you guys are something else. training with you guys must be such a blast.
[DW] Posted April 23, 2014 Posted April 23, 2014 This stuff should be fun! Many pursue their training with a 'The Name of the Rose' vibe. Fuck that.
Craig Posted April 23, 2014 Author Posted April 23, 2014 My training is less "Name of the Rose" and more "Arnold Schwarzenegger"! EXPLOSIONS! ACTION! TACKY ONE LINERS!
[DW] Posted April 23, 2014 Posted April 23, 2014 New Challenge: You, me and Kit. Watch 'Predator'. Every time something explodes or there is a One-liner = set of V-sit, L-Sit or MSH's. Every time that three red dots bullseye appears on screen = max crocodile push-ups in good-form. Every time the Native American guy is in frame = Ma Bu until he leaves the shot. An Espresso every time one of the main cast gets killed by the Predator. Up?
Craig Posted April 23, 2014 Author Posted April 23, 2014 I am so for this in every possible way. We might need to make liberal use of the pause button while we finish sets.
[DW] Posted April 23, 2014 Posted April 23, 2014 Let's refine the 'If 'x' happens = 'y' exercise' schemata, then DO IT!!! Ooooooh Yee'ah! It's going to be a thing.
Craig Posted April 23, 2014 Author Posted April 23, 2014 WEDNESDAY: 30 mins Zhan Zhuang (standing pole): embrace the tree 45 mins Rooster Walk 2 x roll up and down 5 x 5 pull up 130 x shi da pan #1 in each direction (this: )3 x 15s inverted Side Lever holds 3 x 30 pulses in hanging pancake 3 x 10s tuck planche its 8:30pm the night is young still! will probably add to this EDIT: ADDING!: 3 x 5 handstand scissors 3 x 30s front splits on both sides tailors pose while watching archer (DANGER ZONE!) 5s single leg frog stand (working towards air baby) on each side
Joakim Anderson Posted April 23, 2014 Posted April 23, 2014 Interesting stuff! How does Zhan Zhuang feel after 25+ minutes of it? I want to try, anything to keep in mind or just go for it?
Craig Posted April 23, 2014 Author Posted April 23, 2014 I've only just got back I to consistent zz practice, but its already feeling very nice again. Things are starting to settle and get comfortable. As far as trying it out, just doing it is the best option. There are plenty of queues to use but I think the most important thing to be exploring is internal relaxation. Here's an excerpt of an email I sent to kit on the subject recently: Li Kai Wai He: lǐ 裏 = inside; internal; interior kāi 開 = open; start wài 外 = outside; external hé 和 = same as before, meaning harmony So this poem says roughly: open the inside and the outside will be in harmony. The meaning to me is like inflating a balloon. The skin (exterior) of the balloon can only be smooth (in harmony) if the inside is inflated (i.e. open). It is impossible to pull the balloon into a balloon shape by manipulating the outside. Other analogies that were used in class were the sails of a boat (only in harmony when the wind fills it from the proper angle, or a basketball that will only bounce when properly inflated. If we look at our internal harmonies, the big one in this is the Qi. The qi is only able to flow unrestricted when the muscles are properly relaxed. The feeling I get when I do this properly is of the inside softening and opening up. I imagine every cell, every atom, moving further away from every other one. It literally feels to me like my body is inflating, and it is only accessible to me at this stage when I am really cranking on the internal practice (later stages of xin yi walking and zhan zhuang standing meditation, as well as qi gong movements).
[DW] Posted April 24, 2014 Posted April 24, 2014 Nice one; me thinks I will add ZZ to the end of my 'Static Holds' work outs.
Craig Posted April 24, 2014 Author Posted April 24, 2014 THURSDAY: 4 hour filming session: Various stretches throughout Whatever I had to do as part of the filming. I think some variety of weighted pikes and pike reaches and pike pike pike pike. So much pike. Several Handstands Several Tuck Planches Some other stuff who knows I was messing about almost the entire time Class after: between 30 and 50 Hip Hinge for glute activation exercise (one I invented to help repatterning in the glute. I'll definitely have to film this at some point. Kit's done it with me ) 3 x 5 Handstand Scissors Some more handstand attempts (landed a 25s freestanding woooo) Some random attempts at wall headstand pushups....really need to work on strength in this ROM 5 x muscle ups on bars and as wall climb up, with some random explosive pullups thrown in Movement: Hanging swings and dismounts Side Vaults Step Vaults Speed Vaults Cat Pass Turn Vaults Flappy Arms Capoeira Ginga Basics Cat washes face defensive and flow drills 2 person Capoeira flow games 1 x 30s dead hang 5 x 10s active hang (shoulders depressed, return to dead hang for rest in between sets, not leaving the bar) 3 x 20s arching hang (shoulders depressed, retracted, pull belly to bar w/ straight arms, let back arch) 3 x 10s false grip hang on bars 3 x 10s finger tip hang on bars 3 x 5r (each side) lock off walks (so go to the top of a chin up, then lift one hand off for a second, then put it down then lift the other hand for a second. That makes 1r on each side) Time for ZZ now! EDIT: 30 mins ZZ 3 x hold up pour down 1 x roll up and down 10 x wall squat wow, some serious changes happening in lumbo-sacral region. I think I chiropractored myself a lot. Dave: make sure you do ZZ every day, its not really effective if its not consistent. Also that hip release stretch thing you showed me (hands and knees, drop pelvis to the side) is spot on and I've found the exact line thats borted...doing some serious work in there daily now
Joakim Anderson Posted April 24, 2014 Posted April 24, 2014 Nice workout and thanks for the post on ZZ. Gonna try it sometime soon.
[DW] Posted April 25, 2014 Posted April 25, 2014 Hammer - Sahh'weet! Glad you can locate the line now. Roger - ZZ daily.
Craig Posted April 25, 2014 Author Posted April 25, 2014 FRIDAY: Quiet one today Pushing hands inside circles outside circles both leading and following Pushing hands horizontal circle, yang and yin circles Standing structure tests from all angles Long soft power generation practice (how to push without using muscular force!), bouncy power, sloshy power 30 mins ZZ 1 x roll up and down 3 x hold up pour down 10 x wall squat (im not making this stuff up i swear: )I'm not going to include all the screwing around I do such as air babies and random handstands and planches anymore, safe to say that I'm doing it most of the time.
Craig Posted April 27, 2014 Author Posted April 27, 2014 SATURDAY: Training with kit and liv! (8:30am - 11:30am) Movement: Rail balance for ~30mins Quadrupedal movement ~45mins? - wrist warm ups - forward, back, left, right, both diagonals (8 directions) - turning on the spot - flipping from prone to supine - all of the above done with contralateral patterns, ipsilateral patterns and a more natural rhythmic pattern Handstands 1 x 60s belly to wall 5 x 5 kick to scissor in freespace (1r = one kick up on both sides) 1 x wall scissor slow and controlled random attempts at free standing hand stands 2 x 5r facing wall squat Strength 4 x 20s Front lever (alternating between advanced tuck and single bar inverted hang) various stretches between sets 4 x 5r pull up (bar to mid chest from dead hang) various stretches between sets 3 x 3r Headstand pushup 2 x 3r Muscle Up on rings Some attempts at single arm hang, left side was working well, right side had some sort of deep blister under a callous that was making things very painful. 5mins Wedge squat (Back to wall; was close enough to the wall that the first two minutes my heels were elevated! They finally relaxed down against the floor) 30 - 45mins XYLH Triangle stepping pattern Bear Rolls Arms Cannon fist cat washes face tiger spins tail not sure of the name of the last one i did Pushing hands Inside circle, lead & follow outside circle, lead & follow Didn't do my standing yesterday Back into it today!
Craig Posted April 27, 2014 Author Posted April 27, 2014 Well you'll just have to move back to Canberra then won't you Dave! NYER Anyways SUNDAY: Not much happened today besides screwing around with handstands and planches in no formal manner. Stretching Class (I teach but also participate): Ido's Queen of Stretches (HF and back bend/rotation stretch....phenomenal!) 2 x 30s each side Standing Side Split Standing Pancacke Shi Da Pan # 2 ( )Some shoulder work with the stick (holy crap dave and Kit I accidentally did something and it turned out awesome...will show you next time, you may have done it already but it was cool anyways ) Dancers Front Split 30s each side w/ partner assisting with some downward weight (dancer's split is a front split without a strict square hips, basically avoids HF) Bridge Wall Walks 1 x 10r facing wall squat - almost got full rom with feet narrower than shoulder width 30 mins zz - some interesting things happened. Towards the 25 minute mark I started to vibrate violently (something like a phone on vibrate moving off the edge of a table) which lasted a few minutes then died down and all the aching left my arms and legs and I settled down into comfort land. First time since I started back at it that I haven't wanted to come up when the bell sounded at 30 mins. Very light and heavy at the same time coming up and out. A few loud back cracks. 3 x hold up pour down - wow these were intense. had a strange emotional response that I've experienced in sitting meditation before but never during qi gong. Seemed to be trying to tear up and the mouth started moving into the shapes that are associated with severe crying/sorrow, but I wasn't actually having the emotions to go with the physical things that were happening. Also a very strong buzzing lifted up the spine on each rep that sent goosebumps and warmth out from it as it cascaded over the head; kind of almost like when you get creeped out by a super spooky story. It was very difficult to relax Yin Tang during these experiences! 1 x roll up and down - very strong awareness of the spine for this one, and similar although diluted experiences to the hold up and pour down with the buzzing goosebumps sensation shooting up and out from the spine.
Keilani Gutierrez Posted April 27, 2014 Posted April 27, 2014 I usually hyperventilate during Daoist breathing when i reach the limit of my focus. funny you mention that bit about the emotional responses because recently, the past 2-3 relaxation scripts i've done from Kit's workshops, as soon as he says the practice is over and I get up, I notice that i had tears just chilling on the corners of my eyes for a while. could it be blockages opening up/being palpated? whenever stuff like that opens up for me during practice, it feels almost as intense as if it were really happening, emotionally, only with no visual/audio of the experience. I gave my Daoist breathing practice a short break(keeping it at 8 minutes) to see if building up my buddhist breathing(around at 10-15minutes now) will curve the intensity.
[DW] Posted April 27, 2014 Posted April 27, 2014 Hammer - Dave want see new shoulder stretch. The inverse direction of transit (Kit, Liv and you (especially!) moving to Sydney is by far the more auspicious arrangement. HAmmer & KG - totally cool re: Qi gong practices 'stirring up' stuff! Dive right it! Burning that shit off is, IMHO, way more beneficial than getting a front lever, ring muscle up or whatever feat of strength people are aiming at.. A higher use of training. Yes to blockages opening up.
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