Big KBs, Budokon and Yoga...A perfect blend

Great workout today with my good friend Tim Dymmel. He is a heck of an athlete and one strong cat which is cool because it pushes me to push myself and it is awesome to have that extra kick in the pants. He teased me about my ever changing plans and truth be told I am working out the details.

I have goals on a couple levels and the most important is to continue to learn, and master what I know and add new things in. In addition to myself, I am always working on bringing more to the table for my clients that compliments, adds to, and makes them improve as well. My business is fitness and so is my personal passion and being a seeker and a thinker/feeler I this adds up to a potent combo.

Kettlebells (40 minutes)
Clean and Press (1kb)
24/5/5
32/3/3x2
40/3/3x5

Started a bit slow and did not feel the strength but once set 3 hit I was ready and that bell felt like it EXPLODED out of my hand, off my shoulder. Very pleased, but need more practice.

Thrusters (Squat Press) 1kb
32/3/3x1
40/3/3x3

This was a first for me and I dig it. Since I am not squatting with Rif I want to make sure to keep this as part of my protocol, the squat that is and adding in more presses with the 40 is a great thing. I was ass to the grass and a powerful press to boot.

2 hand Swing
40/15x1

tabata (5 rounds of 20 seconds work, 10 rest)
40/13x5

I mentioned to Tim that swings are not my best move and I want to work them more. I was short on time and decided to get the reps in to push myself with an abbreviated Tabata workout. This was good but tough, I could not feel my glutes they were so on fire and numb. The best part is my low back cooperated which is a good sign that my hips, core and hammies were doing the job. Really feel good that I added these in.

Pull-ups
BW: 10x3


WORKOUT 2----Afternoon
Budokon (25 minutes)

WORKOUT 3----Night
30 minutes of yoga

Great day of balance across the board. Good client load today and spaced well enough that I can get all this in and not fry myself, the key

Ever Evolving Plan

Decision and choices need to be made and with my Yoga Teacher Training around the corner I want to focus on preparing for the certification and combine it with Kettlebells and Budokon. So here is my plan for the next month.

Today's Workout (all double kettlebells)
Windmill
16/5/5x1
24/5/5x3

Snatch
16/5/5x2
24/5/5x6

Pistol
16/1/1x1
24/1/1x4

Morning Yoga
Afternoon Budokon

WORKOUT PLAN
Mondays:
Windmill
Snatch
Pistol

One week single bells, the next double bells

Wednesdays
Clean and Press
Squat (KB's)
Pull-up (BW)

Again split weeks with SIngles and Double Bells

Friday
TGU
Swing
Pull-up (weighted)

Again split weeks with Singles and Double Bells


YOGA:
T/TH/SAT Full Yoga classes
M/W/F: Self practice of 30 minutes

Budokon Practice:
up to 30 minutes a day/6 days/week

Inspiration

Of all the kind words, compliments, etc. that I have been so fortunate to earn and receive through my years being a trainer/coach and athlete I am not sure there is any more potent than inspiration. This word has come my way a few times of recent and each time I feel humbled, honored and further inspired to go out and keep doing what I am doing at the highest level possible.

I recently started my coaching program and combined with some things I have been reading I have a greater understanding of my role as a coach. I understand that I cannot change anyone but I can offer them guidance. Through my continued education and experiences I will further enhance what I bring to the table in the way of guidance.

I have begun to understand on a higher level the importance of daily practice and application of the knowledge I have been acquiring. If you look at some of the most influential coaches, guides, etc. they all have this as part of their way. So, I continue to explore through daily practice lives journey. I continue to enhance my understanding of the principles of life and find ways to challenge myself and others.

This approach has continued to reward me on a interpersonal level everyday and what I am seeing is how it is truly inspiring those I work with.

To wake everyday and do what you love, live your passion and to spend your time studying, researching, and practicing the life you seek, the life you enjoy is a blessing. Gratitude is a simple way of putting it.

Why do you do what you do? What do you seek? Are you getting the most out of life? Are you getting the most out of yourself? Are you at Peace with yourself and those in your life? What is most important to you? Can you smile and laugh at yourself? Are you inspired?

Swings, Pistols, Yoga and Budokon Practice

A full day of balanced work. Split in 3 sections from early morning to afternoon.

Morning Yoga

45 minute self practice at home focusing on Sun Salutations and Shoulder Openings. It is clear to me that my shoulders are 'tight' especially in a yoga sense so I am working on increasing their suppleness. As well my hips, especially hip flexor complex is tight (which I have known) and hips in general so I am working on this area as well.

Mid Morning Kettlebells

1 Arm Swings
32/10/10x1
40/10/10x4

Superset with Pistol
32/1/1
40/1/1x4

How I forget just how much 1 arm swing hit my glutes. Yikes my butt is sore and my legs as a whole are worked. Having the pistol in between was no help :) but it sure felt great hitting these 2 moves together.


Afternoon Budokon
10 moves 10 reps/move practice:
Belly Up Belly Down
Dancing Lion
Fighting Crocodile
Fighting Monkey
Floating Brazilian
Floating Frog Vinyasa
Floating Lunge
Flowering Lotus
Front Kick
Gorilla

Yoga, Windmills and Pull-ups

Started my morning practicing the 1st 10 moves of the Budokon DVD. Did 10 reps of each, some go left and right some are just straight ahead.

Followed that up with a 90 minute butt kicker of a yoga session. Long holds in lunge position really fried my already tired legs but it was good for focus and learning to back off when necessary (letting go of ego).

KBs
Windmill
20/5/5
24/5/5
28/5/5
32/5/5

Pull-ups
Bw/5
12k/5
20/4x5

Saving the pistols for tomorrow along with Yoga class.

Good thing is I am balancing my activity with rest and good nutrition which is enabling me to adapt and continue a step by step progression.

Off to eat my warrior meal

You know what you are

As I truly reflect on me as a person and as an athlete I am a martial artists in the deepest and truest sense of the term. I am so attracted to the arts, their beauty, grace, flow, strength and power. I long the physique, the mobility, the balance and the deep skill and meditation/focus/concentration required. I have a deep desire to learn more about the arts specifically Tai Chi and Aikido.

However, right now I am working on yoga and absolutely love this practice. I am finding that 30 minutes in the morning is the ideal practice for me. I truly want to integrate yoga with my business/clients and plan on teaching a couple classes a week. Recently I came across Budokon. Now, I have heard peoples thoughts (although I am not sure how truly knowledgable they are on the subject) and felt that I had to see for myself.

What interested me most is that it is a blend of martial arts and yoga. Curious as I am and being a true passion of mine (both these arts) I decided to purchase a DVD and choose the Power and Agility DVD. Instantly and after only practicing 5 of the 25 to 30 moves I absolutely am intrigued to say the least. I have much more to learn and see but at this point I am hooked. I have only had the DVD since yesterday and I have practiced the 5 moves I watched both days and can see the beauty of this art.

It feels like a great active recovery and would be a nice compliment to my program. Since I am not at this point ready to join a martial arts studio this self guided practice is something I want to work into my program, keeping it simple with just these 5 moves for a few days and maybe adding a move or 2 every few days.

I feel that this type of mobility and athletic movement combined with the strength and conditioning from the KB's, the pure flexibility, conditioning and strength of yoga and the integrated moves of yoga/martial arts of budokon are quite a beautiful mix.

Principle wise they are one in the same. I treat the bells like a martial art as I do yoga. All are disciplines based on learning the skill and how your body relates to the moves and finding yourself within the move. The require focus, dedication, commitment and are not time intensive but movement intensive and this I enjoy.

It will be interesting to see how it plays out.

Clean and Press & Snatches

This is a new strategy and approach bring the 2 big moves together. I like the idea and I am curious to see how it will play out as I move through the workouts.

2kb Clean and Press
24/5/5x2 warm-up
32/5/5x5

Not a smooth as say the 24kg, but the strength is there as well as the power. I just have to learn the feel.
Next week I will do a single 40kg and the following week doubles again.

Snatch
40/3/3x4

Left side felt great but had trouble with my right side due to lack of grip strength. because of this I did not have the fluidity like I do with the 32. Again, I have not snatched this bell in a few weeks so a bit rusty.

One thing about Kbs is there is a big difference between doubles and a big difference when moving up in weight. A bit of a learning curve to say the least. But again for me the power, the snap, the strength, the technique is built in and available, just have a bit of a learning curve to bringing all together.

All I feel really strong about this day and it was great to train with my friend Tim Dymmel.

A fun little challenge

This is in response to some peoples requests. I decided I would come up with this little challenge. I have yet to do or have anyone else do but I thought I would share a fun workout idea and see what happens. Enjoy and let me know!

JOES KETTLEBELL 300 Workout Challenge

*30 total: TGU (16kg)

*50: 2 hand SWING (24 or 28kg)

*50 total: CLEAN AND PRESS (20kg)

*40 total: SNATCH (20 to 24kg)

*50 total: RENEGADE ROW (20kg)

*50: 2 hand SWING (24 or 28kg)

*30: DECK SQUAT (16 to 20 kg)


Attempt to complete as fast as possible but with great technique. As you fatigue you must stay focused on skill.
Please report your progress.

Squats and not much else

Well back in the squat cycle and I am really excited to be doing this lift again. It has been a month so a bit rusty. The goal is to do a squat and dl workout on Mondays. Here is how it went

Squat
297/3x4

These were great, the weight was not an issue just learning the fine art/skill of squatting as it gets heavier everything comes full circle. I am sure I will see this as I approach the 400's and more. However, went to deep on one rep and I am not sure if it was the rep or just the rust but my hammies really tightened up, not the normal tight so we called a halt to the workout and deadlift. Focused now on rolling and stretching to keep them loose.

Clubbell Shield Cast (1 arm)
10lb/10/10x2
15/10/10x2
25/8/8x2

Time to manage the body and treat it like it deserves so I can get back on it Wed, a big Clean and Press & Snatch Day.

Update

I have not been adding much depth and detail to my post as of recent due to a number of other endeavors. I have recently done
*3 kettlebell seminars

*a healthy lifestyle seminar,

*redesigned and uploaded my website which I am still tinkering with (all own work, no web guy help) and on that I have written a number of articles,

*I am working on a writing project now which is a work in progress so a bit of time daily dedicated to that,

*practicing my yoga daily

*my 3 weekly kb/strength workouts,

*Beginning my transformational life coaching course, which rocks

*Getting my 7 hours of sleep

*Eating well

*Reading daily, 1 chapter of these 2 books: Thinking Bodies, Dancing Minds and Change your thoughts, Change your life)

*Training clients 6 to 7 hours a day

*practicing/living my life's practices

All this is interrelated and builds upon my foundation and my continued evolution. After this weekend things will calm as I will have no seminars to teach till the end of the month and I will have no classes to attend. The focus will be continue my daily practices and living in balance, peace and harmony. This has been an unusual time in the amount of things all happening at once and thus I have been having to work more efficiently to make to stay in balance, peace and harmony. I realize this is just a period of time and it will pass and I will be a better person because of it. I love life and I love the process and journey. I am enjoying this intense period of time and appreciating the personal growth.

Stay tuned and I wish you all balance, peace and harmony

with gratitude
Joe

Iyengar Yoga

Another 90 minute practice today with Iyengar. I am in my life coaching program which started today and is just fantastic and such a wonderful and enlightening experience. Because of this I only had so much time to train today and I chose to do my yoga practice as I am closing in on 4 weeks + till I head to Costa Rica

Comments
*I still am not exactly sure what Iyengar Yoga is.

*Why? Because every class is different. This is true no matter what type of Yoga I practice, every class is different, every teacher of each style (thus far) is unique in their approach, every class I learn something new and every studio has its own unique identity.

*So, thus far I am truly stoked with the experience and enjoying all the different yoga classes.

Hatha Yoga

First class of the week, just been really busy so I have been doing my home practice this week. Typical home practice is about 30 minutes so it is wonderful to get into the class, spend 90 minutes, hear an instructors voice and get some personal attention to detail.... after all, I am a student of yoga and being in a classroom is essential. It is also important to build the strength and stamina required for 90 minutes of class especially since I will be this and more for 14 straight days in April.

90 minute Hatha Flow at Willow Glen Yoga.

Key points for today:

*Importance of alignment

*Importance of having the breathe lead the movement.

*Find your own pace, because not everyone has the same inhale/exhale lengths and depths.

Active Recovery..TGU and Double Pistol

I had an unusual bit of extra time today before my class at X-Body so I decided to take advantage of it. Here is what I came up with

Turkish Get-up
24/8/8
24/6/6
24/4/4

A bit fatigued from yesterdays workloads but had enough gusto to push myself today. Felt really good and I got the heart beating and muscles feeling alive

Double Pistol (2 bells in the rack)
8kg/1/1x1
12k/1/1x1
16k/1/1x1
24k/1/1x3

This was a PR and a great balance to the single bell. Completely different move since you get no forward lean therefore keeping an upright position. I felt a different strength and balance requirement and another level of focus.

Bosu Getup Situp
50 reps straight

working the kinks out

Working on the kinks in the new program design. Per my conversation with Rif we are continuing with Monday squats and going to mix with deadlifts and swings at the end (assuming I am not fried). So changing some things with the Wed workout

Clean and Press
20/3/3
24/3/3
28/3/3
32/3/3
40/3/3x4

Ok, any time I touch that 40kg I am humbled. It is nver 'easy' to move and truly requires my 100% undivided attention.

Today I increased via the addition of a set which was the right call. I am not sure 4 reps was in the equation not with the technique I am working so hard to continually solidify and improve. But they went up strong today and I feel good with this progression ....another set next week

Pull-up
45lbs/3x5

this was the appropriate protocal for sets and reps today. I want to focus on pulling my chin 'way' over the bar and getting my top end strength. These went well and adding another set next week, keeping to the reps.

Great workout today and I was pleased to not be sore just a bit oof CNS fatigue from Mondays 'volume' workout

Snatch and Swing

Been a while since I have done any "volume" work. So today was a big change of pace hitting the Snatch for reps and doing swings which seem to be a foreign thing, at least in my workouts.

Snatch
32/5/5x10 (100 total)

Felt really good today. The groove felt strong start to finish and the only thing I noticed is the hands were a little sore from the pure volume. I thought I would do 5 sets but Rif and I both were moving at a good clip and it felt great

2 hand Swing
48/10x4

Focused on linking and rooting feeling the muscles work to contract and keep my body tight. Hammie started to get a little cranky so I stopped 1 set shy of the goal of 5. Just playing smart as I get more reps and volume in.

30 minutes of yoga practice

Strength and Awareness

Strength and Awareness! I am feeling the body and minds strength and awareness growing. This is offering a much more rewarding practice as I truly am enjoying and experiencing the moves.

The path to mastery is ever evolving and a journey that is never ending or at least I hope. However, there a stages or levels that we achieve along the way that enhance our understanding and compassion.

I am realizing this not only with Yoga but even Kettlebells. Yesterday I had an opportunity to work with Rif at Kettlebell Workshop for Axis Fitness in Menlo Park. And as I listened to Rif, I realized that we speak a similar tongue not necessarily in depth of overall knowledge but in true understanding of the bell, it uses, its movement, its practical nature, its implementation and value that it provides my client base. I realized that I am truly a teacher/coach/conveyor of movement and that I am on my path and I am thankful for the levels of mastery and I truly am taking steps in the process.

This week I have a workshop I am offering at Cisco which is expecting 30 people and in 1 hour I will teach them to swing, squat and press, all by myself. How exciting this is for me and I know it will be for them. I love the opportunity to teach and work with people who are interested in whatever brings them to the workshop. I know it will be fun, informative and they will walk out with something they can take with them (no, not free kettlebells :-).

What a great path!

Pistols & Pull-ups

Worked a super set of Pistols and Pull-ups. I am not used to this time of the morning for my workouts so a bit of adjusting however being that I am up at 5:15 (the latest) Monday-Friday I am at least awake.

Pistol
12/2/2
20/1/1
32/3/3x4

Pull-up
BW/3
BW/5
16/3
24/3
32/2
20/5, 4, 3

My new goal is 5x5 with the Pull-up. My gut feeling is a 5x5 with a good weight would be a great next step, this is why I switched to the 20kg in the workout. Also I want to train my top end of the pull strength since this is what I am lacking. So next Friday I will work toward 5x5 with the 20kg.

My body and mind feel really strong and fresh. My nutrition and workout plan are working well

Yoga Friday

90 minute Iyengar Flow yoga at Darshana in Palo Alto with Elaine. Great class, great flow and truly discovering my body and its relation to space. Yoga has been very eye opening and I am training not just my body but my mind, a very important balance I wish to continue to evolve. For that reason I feel that the combination of the kettlebells and Yoga are a beautiful blend of strength, flexibility, stability, mobility, cardiovascular conditioning, mental training, body awareness, tension, relaxation, and the foundation of movement.

Tomorrow morning I will do my pull-ups and pistols before a seminar with Rif at Axis in Menlo Park.

Yoga & KB's

5:15 am

15 minute Yoga Chi Flow.

75 minute Iyengar Class @ 9:30
This type of yoga places a large emphasis on alignment (posture), and holding the Asana (pose) for time building strength and flexibility. Todays class was a beginner class with an upper body focus. The instructor encouraged us to move at our own pace and not to come out complaining about how hard the class was.

As I moved through the poses and class I was really intune with where my body was and how my body was responding to the Asanas. I could feel where I was tight and what the effects of that tightness was doing to me. This enabled me to adjust and align properly while staying within my breathe and pushing just far enough.

The awareness I am developing about my body and space as well as my mind in relation to my body and space is tremendous. I feel far more connected and thus more strength and balance, which are essential principles in life.

Kettlebells (lunch time)

Turkish Get-Up
16/5/5
20/5/5
24/5/5

Someone need remind that this is a great move, wow! I feel every muscle working to produce the fluid movement. Plus, the heart rate comes up fast. At this point they are in my program design. I am not sure if I am going to alternate weeks of TGU and Windmill or have both in the program.

As you may be able to distinguish I am putting a large effort into the Yoga so I want to see how I adapt to the longer classes and frequency of the classes with the KBs.

Train Smart!

Clean and Press
24/5/5
32/5/5
40/3/3x3

Sh*t that was tough today. My shoulders, upper body are a bit fatigued and I can tell. The Left side is still a bit more of a struggle vs the right.

Key point:
*A great clean is essential to a strong press

*pull that shoulder down and ride the stretch reflex and push the bell up. Think of a rubber band, when you draw the shoulder down with the lat it will respond by letting loose and helping you push that bell to the top.

* Snap those HIPS and engage your glutes and abs creating core strength, linking your upper and lower body and giving you a large mass of area to push off.

*Tense your grip, on BOTH hands.

*do not be afraid to grunt, it is proven that the grunt enables you to use more force.

*Enjoy the Pain and Pleasure associated with pushing yourself 'up the hill', the view is spectacular and there is very few that are up there enjoying, so there is plenty of room. ;-)

Snatch #'s Yoga and Practice/Mastery

Well I did not know that I had to pass the Snatch test all over again so today I went out to test where I was and in the process passed the test

Snatch
24kg/28/28

This was surprisingly easier than I had anticipated but I tell you I have great respect for those numbers as my lungs were burning.

Yoga

Followed this up with a 90 minutes Yoga sessions (mixed Iynegar/Ashtanga). Great class with great philosophy being taught throughout. The one concept that stuck in my mind was that yoga is a practice that is breathe controlling movement. In yoga it is the breath that moves you not the opposite. And, you do not want to move yourself so far in Asana that you lose control over the rhythm of your breathe.

Morning Practice
Yesterday in my practice I came across this 15 minute yoga chi flow movement. It combined yoga with Tai Chi and no yoga mat necessary. I enjoyed it so much that I am working it in my daily morning wake up routine to see if this is something that suits me.

Today I awoke at my same 5;15 time, brewed my coffee and practiced this movement and I have to say it felt great. I am doing the same thing the rest of this week as I test it out.

RKC Summary

I would like to thank my group, Doc Hartle, Tyler and the students, Mike, Asha, Chris, Adam, Cristina, Claudia, Scott, Jeff, Karen, John, George and Louis. They showed up everyday willing to work and learn and play as a team. I was impressed by everyone in our group and the experience as a whole.

The leaders of the RKC system are always open and looking for ways to improve the experience and that is very obvious in the fact that I have seen the changes first hand since my cert in April of 2005.

A special thanks to Chris Holder and his San Jose State Staff for opening their facility up and putting out a great effort to everyone. As a grad of the school I am super proud of the program, the new facility and the people training the athletes of SJSU. Go Spartans!

New Workout Plan

Well with the completion of the Beast Challenge (and last years TSC) it is that time to reevaluate my goals and program design. This has been difficult for me because I truly am conflicted in terms of direction I wish to head.

I love yoga, and the soft arts of Tai-Chi and Aikido and have a deep desire and truly and more importantly an inner calling to put my energy in this direction. Lets just say that have been in my life since I was 20 years old when I had the opportunity to study with my best friend and cousin Mark Saia and a master, his master. I did take advantage of this for a short while but truly was not focused, nor ready to understand why I should be doing these arts.

I also truly enjoy the power lifts and the rare opportunity to work with another master/world class coach in Mark Reifkind. I love the strength, the feel of the power, the feel of the exertion of pure effort and desire meeting and pairing with the long road of training and refining technique.

However, with the Yoga certification coming up in April and my main strength and conditioning work focusing on my favorite tool, the kettlebell I feel it is time that I direct my energy to Yoga and continue my practice with the Kettlebells, placing the power lifts on the back burner. This is tough because I want to do it all but Rif has taught me so much about training and these principles apply in life as well and thus I need to focus and train for the yoga and continue to perfect my KB's as this is what is I do for a living.

What I mean by do for a living is practicing what I preach, which is KB's and Yoga. I preach this to clients and I want them to understand that I walk a similar path and I am out learning and improving and challenging and most important practicing what I am teaching, thus making me not only their teacher but also a student thus making a reciprocal relationship.

So here it is
3 days of KB's (which I have to determine what days exactly so I can fit around work and the Yoga schedule but this is the basic look)
Monday: (with Rif)
Snatch
Swings

Wednesday:
Clean and Press
Pull-ups

Friday:
TGU
Pistol

Yoga classes on Tuesday, Thursday, Saturday and/or a Sunday. Plus a 30 minute practice on M/W/F

Through April this is the plan and I will revamp, play with, etc. as I progress forward till then and go from there.

NOTE: This was a tough choice and in life we are faced with many 'tough choices'. As the previous post stated go with your inner callings and know in your heart that this excitement is all the evidence you need to have your inner passion become reality.

Living Creatively

"Listen to your inner callings, ignore how others might want to direct your life energies, and allow yourself to radiate outward what you feel so profoundly and deeply within you. There is a reservoir of talent, ability, and intelligence inside of you that's as endless and inexhaustible as the Tao itself. It must be that way, because you are what you came from, and where you came from is this all-encompassing, endlessly creative Divine Mother, the mysterious feminine of the Tao."

"Whatever you feel within you as your calling-whatever makes you feel alive-know in your heart that this excitement is all the evidence you need to have your inner passion become reality. Whatever you feel compelled to do"-be it train others, competing professional, own a business, etc.-"do it with your unique flair. Being creative means trusting your inner calling-ignoring criticism or judgement, and releasing resistance to your natural talents. Choose to let go of the doubt and fear you've harbored within you regarding your capacity to harmonize with the creative power-a power that's not only greater than your individual life, but is life itself."

This writing is from Dr. Wayne Dyers book, Change Your Thoughts, Change Your Life. This is from the 6th Verse of the Tao Te Ching created by Lao tzu which Dr. Dyer calls Living Creatively.

This summary, these words have many different context, meaning to us all. For me it works as an affirmation of the path I am on. It confirms, reaffirms, focuses, clarifies, creates compassion for myself, my being that daily I awake being able to live the life I choose, live my passions and radiate my energy. I must say that this approach, living in this context as stated above makes me feel alive, feel free, feel energized, feel creative, feel myself and be in touch with others and realize my place in this world, in this life. Living this way provides perspective, makes me feel humble and grateful to have the opportunity to do what I so know is my calling.

I encourage you to read this and look at the words, look at the words in context to your life and ask yourself questions. The exercise of doing this practice alone is rewarding.

The RKC magic continues

There is something about community and like minded individuals gathering in one place thats just plain and simple put, special. I feel privileged to be with such a group this weekend and just as always time like these remind me of why I take my free time to contribute. The wealth of information that is shed over these 3 days, the number of people I encounter, and the ability to share with & learn from others makes this so unique.

I am fortunate that I get to experience this daily with my clients, co-workers, etc. but this is so unique because it is for me so great to see some truly special folks and of course work with a great group of trainees. This group is so strong, so well prepared, so open to learning and improving that I am inspired to continue on this path and continue to contribute to this wonderful organization.

Tomorrow is the big finale and I am excited to see our group perform. I feel like we have prepped them to succeed and matched with their determination I see a perfect score coming.

The Beast Challenge & Day 1 of the RKC

Missed it by a hair on my chin but so close. What a great day at the RKC. Everytime I attend one of these events I am reminded of the power behind people all with a common interest coming together for one momentous occassion and in this case weekend. How wonderful today to meet so many new and absolutely excellent people and to see some old colleagues and make a reconnect. There are some truly talented and inspiring folks filled with passion and drive and a willingness to grow and share. I am thankful and grateful for this opportunity that the RKC has bestowed upon me.

I am with a wonderful group, including my client/friend Mike Kootsouradis and Asha Wagner, both whom passed their snatch tests and performed excellent today. Asha tamed the Womens Beast with ease using the 24kg "mutant" level strength. The rest of the group headed by Dr. Mike Hartle and the other assistant Tyler Brammlet is a great cast of characters whom prepared well and faired excellent today. I am look forward to the rest of the weekend with them.

What an experience! If you are an enthusiast or desire to take your KB/general training knowledge base to another or new level then do yourself a favor and come learn for these folks. Rif, Brett, Pavel, Castrogiovanni, Andrea, etc. and the whole lot are truly a great group of knowledgable professionals.

Training Principles

Key Training Principles

• Quality over quantity: exercise is not so much about how much you do but more related to the quality of the movement. In this instance as in many more is not always better. For example, doing 5 extra repetitions poorly does not serve a purpose other than to increase your risk of injury. So, focus on doing your movements with the highest degree of quality and therefore effectiveness.
• Rest and recovery (includes nutrition and sleep) are essential to progress. These factors are an equally important piece of the pie for living a fit and healthy lifestyle. For instance, lack of nutrition you will negatively effect the positive (good) hormones of your body such as growth hormone, testosterone, etc., which will in turn minimize the positive aspects of your workout thereby limiting your progress. Moreover, lack of sleep will have similar effects on the hormonal structure and function of your body further minimizing your bodies ability to repair and progress. To take this one step further inadequacy in both these areas will hamper not only the positive effects of exercise but will carryover into your everyday life and contribute to an unhealthy lifestyle and therefore overall well being.
• Do the things that make you better. When choosing exercise, food, etc. choose the things that you know make you better. These should seem obvious and indeed may be, however more often than not people do the opposite. Thus, pay attention to what makes you better and be mindful in the process of choosing.
• Avoid training to failure (it is better to under train and go at it again rather than over do it and either hurt yourself or have to rest for a few days). The key to performance is to be able to do your best and do it day in and day out. Therefore, if you over do it, putting your body in conditions it is not ready for you will likely end up with a negative result. So, train smart and follow a plan and do not try to be a hero or do something you have no business doing especially if you know the risk outweighs the reward.
• Listen to your body. Our body is often much more aware and mindful than we are. So, if you are doing something and your body says its not so sure about what your doing, listen and you will thank yourself. All things being equal you will have many more chances to do this and much more in your life. . Do not be afraid to rest if that is what your body is telling you. Live to fight another day, being the best you can be.
• Technique, not reps, sets, and/or weight is the key. Leave the ego at the door this is key. Learn how to do (from someone qualified) what it is you wish and then do it right. All too often do I see people setting themselves up for or at least putting themselves in harms way for the purpose of ego and/or just not knowing better. That is not a viable excuse when you are sidelined with an injury. There are knowledgable people throughout any area of life who can teach you the how to.
• If you train/move poorly you will develop bad habits and be in poor condition. Think posture and think the number of people who have back pain, over 80%. Daily life is not designed to maximize the human body natural movements. We are meant to live in extension but we live in a flexion (sitting, round shoulders, head forward staring into the screen, etc.). These positions and the ones often used in exercise do not enhance our bodies natural function. Therefore, as related to the prior principle of technique, learn how to move and train with proper form and function. Learn to identify what it is your body needs and train/move with good habits.
• Strength is a skill, learned skill. Practice, practice and do so with know how and if you want to get better at a particular exercise, sport, etc. you will. If you want to bench press more weight do not spend your time on a bicycle. Strength as with any skill takes focused, mindful and dedicated/committed action. Take the time, get on the train and enjoy the ride you will truly reap the benefits and come one step closer to your goal and mastering the skill.
• Progression is key. You want to move forward in training as you do in life, therefore progression is key. That means having a strong program design, listening to your body and following this program. Training, being fit, living a healthy lifestyle, life in general is truly a journey. You need to know when to push, when to back off, when to rest, when to test yourself, when to challenge yourself and when to make changes. Set a goal, define and design a program to meet said goal, and then follow through with practice and mindfulness. In doing so, you will progress and put yourself closer to achieving said goal(s).
• Clarify your intentions. What is it you want? Clearly defining what it is you want, having a goal leads too much greater reward. However, there is risk involved especially if you set your goal(s) way beyond your means. Your intentions must be clear and so should your understanding of what it takes to achieve these intended concepts. Setting reasonable goals with a bigger picture in mind will lead to greater success.

Competition preparation teaches and one lesson I am learning is the transition from peaking in training to peaking on Competition day. I have done each of the beast moves with the beast within the last month of my training but that does not ensure success on the given competition day.

There is a fine line between peaking during the training cycle and properly resting up prior to the 'day'.

That all being said today I did work with the 40kg, light volume through low reps.

Pull-ups
401x4

I hit the first and third lifts but missed #'s 2 and 4. Key was pulling my hands in closer together made a difference. I could stand to be less weight as well. I am heavier than I should be and anticipated at this point. I have added some muscle and that made getting to170 very difficult.

Presses
40/1/1x4

Pistols
40/1/1x4

Felt flat today, more so than Friday. Resting up through the week to recover and looking forward to Friday.

Presses and Pull-ups

Pull-ups
90lbs/1x3

completed 2 attempts but did not have the juice for the 3rd attempt....bummer but what the heck. My body for this particular move is just a bit fatigued from Wed

Presses
40/1/1x8

got better as i went along, remember the principles and that bell flies up.


KEY POINT/LESSON:
Remember the principles....tighten the body up rooting myself in the ground.

Today & Everyday Champion

Each day we awaken to new possibilities, new opportunities, new encounters, new lessons, and of course our ‘daily’ routine. Often because life can and is such a routine we are oblivious to these new opportunities that surround us. This is why it is ever so important to savor the moment, to truly savor the journey and look past the destination, look past the stagnation that is or can come from the day to day routine.

Today is my day! This is my day to be the best I can be to live and represent the values, attitudes, morals that I aspire to live my life by. Today I am a champion of these attitudes and I will lead be example. Today I evolve myself to a higher level of being, today I make and be the difference

Below is Lessons and Questions from the Way of the Champion worthy of a look and consideration

Chapter 5: Lessons on Emotional Management

Lessons as Affirmations:
• I choose to function outside the sphere of emotional vulnerability, and when I do this, I claim the advantage.
• When I perform, I act as if I am a champion by controlling all that is within my power.
• I project the presence of a champion by being passionately connected to how that feels, and I demonstrate it during a game.
• I use meditation, visualization, and affirmations to relax, focus, and play like a champion.
• I cannot control results, so I focus on controlling the process.
• When I commit an error or make a mistake, I use I.P.R.
• In order to improve, I must sacrifice and suffer, as adversity is the doorway to greatness
• I refuse to remain complacent. I desire greatness.

Questions on the Quest:
• In what specific ways might you have to sacrifice and suffer? What is sacrifice and suffering for you?
• What five aspects of your sport, work, or life (physical, mental, emotional) can you control? What needs to be done to take control?
• What two specific situations in your game or life cause you to overreact and get emotionally upset? What specifically, can be done to help you avoid these reactions or get back on track quickly when thrown off?

Almost, but not quite

Some days you have and some days you don't. Today I just did not have it all together and missed on Taming the Beast. However, if you know anything about I am the furtherest thing from disappointed and if anything more humbled and at the same time motivated. Just like the greats of sports, I want the ball in my hand on the last play and in this case I am stoked to get another chance next Friday, the 15th at the RKC. There are any number of potential reasons why I was unable to do it today and you know to a man I have no excuse other than I was unable to complete the task so I go regroup, train and prepare to go out and do it again. This is what I am most proud of, is my attitude and how healthy I feel. Many people may not truly understand how or why I feel the way/approach things the way I do. Honestly, because I believe it to be of a healthy mindset. I am not quitting, giving up, conceding, in fact none of the above. I am going to continue to train, push, and deepen my internal focus.

Where would we be with out the trials and tribulations of life? And, heck better to miss now than on the day. I know I have the strength, ability, technique, etc as I have done each move before and in fact many times for the pistol and multiple times for the press. I relish this moment and look forward to continue to process and transform it into something special and continue to deepen my purpose and character.

Plus, it felt good to have the weight in my hands and attempt the 3 moves together. The pistol is by far my best move and the Press is there just have to slow down and tighten up, get my fundamentals in place and the pull-up needs about a .25 inch to be over the top.

Great day

Practice

My journey in Yoga continues. I practice multiple times a week (at least 5 days) and each time I learn valuable insights

Some Lessons Learned:

*Where I am tight, restricted, imbalance that particular day/moment

*How to improve an particular or multiple Asanas most important how they relate to alignment, breath, overall movement.

*What I need to do more of

*How much improvement I am making

*Why I practice this form of movement and meditation

*The importance of making this a daily practice

*How relaxed and ALIVE my body and mind feel

*How in tune I am with myself and how to tune into myself

*The importance of balance in mind, body, spirit

*How amazing it is to be able to move

These are just some of my observations as I come to a close of my practice this evening. 50 minutes combined with shoulder opening and hip opening, two areas I can definitely improve. This truly is a journey for me and one I am enthusiastically taking.
2 months from now I will be in Costa Rica immersing myself in the practice of yoga and furthering my personal development.
In the meantime the Beast awaits tomorrow

Learning the Groove...Jerks and Squats

Sub Jerks for Presses this way I can do the beast challenge final big workout on Wed

Jerks
40/4/4x4

Nothing spectacular here but it is great to be training regularly with this bell

Squats
297/3x1
303/3x3

Breaking the 300 mark, full squat, below parallel. I have to say that this is a first or at least that I can honestly say. Felt great and I am learning the groove. Their is a big psychology to breaking this barrier as I am sure I will feel even better with I have 3 plates on each side and pass the 315 mark. But the groove is coming quicker, I understand in theory and can visualize but the challenge is always putting things into action.

Great workout and psyched for Wed

Reaching Out, X-Body Fitness and beyond

I am very excited about the continued evolution and growth of my business where beginning Tuesday I will be teaching a Kettlebell Class at X-Body Fitness in San Jose. For quite some time I have been in discussions with my friend Judd Xavier (one of the owners of X-Body) about joining in. He and his partner Fred Zabala have a beautiful 12,000 square foot gym with lots of toys and space for me to teach the Kettlebell.

For now I will be teaching at 12pm class on tuesday and thursdays and I will have the opportunity to train clients there as well. In addition, I will have the opportunity to learn and share with other trainers including my good friend Kendrick Huey.

X-Body, Girya, Cisco, Apple, and in-home training all provide me the means to run a business/practice and spread the good word while guiding people to a healthier lifestyle and better well being. There is more brewing as I have a number of Seminars I will be giving coming up in the coming months as well as attending. I am looking forward to getting in front of large audiences and educating as well as sharing philosophies, principles, concepts, etc. on how to be healthy.

I am thankful and grateful for all those who provide me the space and place to offer my services.

Pistol & Snatch

Pistols
40/1/1x8
24/1/1x4 Partials

Feeling the explosiveness and the balance is very strong.


Snatch (down week)
24/5/5x2
32/3/3x3
40/4/4x3

Grip strength is the limiting factor. Otherwise I feel really strong with this move.

Meditation Instructions

Below is Meditation Instructions from
Insight Meditation is located in Redwood City and is a place I have long desired to attend to learn beginning meditation. This instruction below comes from the school. I hope you enjoy and if you are interested please take time to look at their site as they have a lot of information on Meditation and beyond.

yours in health and well-being

Brief Instructions for Sitting Meditation

from “The Issue at Hand” by Gil Fronsdal

Take a comfortable and alert posture, either on the floor or on a chair. Gently close your eyes and establish a sense of presence within your body. It is often helpful to start a period of meditation with two or three deep breaths to establish a clear connection with the body and the breath, and to shed some of the surface preoccupations of the mind. Then, direct your attention to simply but consciously noticing the physical sensations of breathing in and breathing out without trying to control or manipulate your breath.

As you become familiar with your breathing, rest your attention in the area of your body where the breath is clearest or easiest to attend to. This can be the rising and falling of the abdomen, the movement of the chest, or the sensation of air passing through the nostrils. To help maintain the connection between the physical sensations of breathing and awareness, people often find it useful to gently, silently label the inhalations and exhalations as “rising” and “falling” or “in” and “out.”

Because mindfulness of breathing develops our capacity to be settled and aware in the present, we give some priority to maintaining an attentive focus on the breath during sitting meditation. Whenever you become lost in preoccupation with the surface chatter of the mind, gently, without judgment, reestablish your attention on the breath. However, when some other sensation or experience becomes so strong that you find it difficult to remain attentive to the breath, let go of the breath and allow the stronger sensation to be the center of attention. You may find it useful to distinguish between the foreground and background of awareness. Initially, place your breathing in the foreground of awareness, allowing all other sensations and experiences to remain in the background. As long as you can maintain the breath in the foreground without straining, let the background experiences simply be. When some physical, emotional, or mental experience displaces the breath in the foreground, take this as the new resting place for your awareness.

As an aid to remaining mindfully focused on an experience that has come to the foreground, you may find it useful to gently and softly name it with a mental note. Sounds can be labeled as “hearing, hearing,” burning sensations as “burning, burning,” joy as “joy, joy,” and so on. What is important is to sense, feel, and remain present as fully as possible for whatever experience is being noted. Maintain an open awareness of it for however long it remains in the foreground of attention, noticing how, if at all, the experience changes. Once an experience is no longer predominant, or it is sufficiently acknowledged to no longer demand your attention, return your attention to the breathing.

Another way to describe mindfulness practice is to say that you consciously and clearly rest your attention on the breath until something strongly distracts you from it. When this occurs, the so-called “distraction” becomes the focus of the meditation. Actually, mindfulness practice has no distractions, only something new to pay attention to. Nothing is outside the scope of mindfulness meditation. The full range of our humanity is allowed to unfold within the light of our mindfulness. Physical sensations, feelings, emotions, thoughts, mental states, moods, and intentions are all included.

Throughout your meditation, keep the attention soft and relaxed, while alert and precise. If you can distinguish between the ideas, concepts, images, and stories associated with some experience on the one hand, and the immediate and direct felt-sense of the experience on the other, let mindfulness rest with the direct experience. Notice the physical or mental sensations that are actually, tangibly arising in the present. Notice what happens to them as you are mindful of them. Do they get stronger, weaker, or stay the same? Notice also your relationship to your experience. Do you notice aversion, desire appreciation, judgment, condemnation, fear, grasping, pride, or any other reaction? The realization, for example, that a painful physical sensation is different from your reaction to it can help you find balance in the midst of discomfort. It is also important to be mindful of when your reaction to an experience e is more pronounced than the experience itself. When it is, your reaction can become the resting place of awareness. Do not participate in your thoughts or stories but simply and silently be aware of what is actually occurring in the body and in the mind.

As we learn to be alertly and calmly present in our meditation, a deeper intimacy with ourselves and with the world will arise. As we cultivate our ability to remain mindful without interfering, judging, avoiding, or clinging to our direct experience, wellsprings of insight and wisdom have a chance to surface.

Pull-ups and Jerks

It sure feels good to be setting new marks on a regular basis as I continue to take small steps, one at a time forward with my training.

Pull-ups
bw/5
16/3
24/2x2
28/2
32/1

40/1x6
28/2x3

Tough pulling that 40kg over the bar consistently for the 6 singles. I have to make sure to get my stretch reflex to maximize my pull. Plus, put my hands a bit closer which optimized my leverage.

Jerks
28/3/3
32/5/5
40/3/3x5

PR for the jerk in weight today. Felt great but I could tell I had never jerked this weight before.


Great day as I head toward the pinnacle of this cycle. Looking back over the past months, years I feel strong about my progress.

Direction

The way I see it is everyday offers me the opportunity to learn, grow, prosper, observe, teach, learn, improve, challenge, rest, achieve, and so so much more. The way I see it is my goal everyday is too do just that, all the above and the more. As I have travelled this wonderful journey known as my life I have been keen to observe me and my place in the world, where I see myself and where I want to be. The key is to figure out ways to get there, how to achieve.

Last year training for the TSC and now the Beast challenge taught me so much about sport and life and what it takes to be successful and what brings me peace of mind, peace of spirit and heart. the process of this evolution has produced the greatest of rewards as I am more aware and conscious now than ever before of what I want to do professionally and personally.

Personal Goals (lifetime goals)
*Enjoy Mia, Jaz, family and friends
*train with the bells and powerlifts
*learn and practice Yoga
*learn and practice Aikido
*learn and use Spanish/Italian languages for the purpose of travel and living abroad.
*learn the guitar for purposes of meditation and pure love of music and the instrument
*travel, travel, travel and live abroad.
*read

This is a brief yet concise summary of personal goals. They will continue to evolve and some I am just dabbling in small doses but consistently enough to get better.

Here is the tentative plan for the workout schedule
Monday/Wednesday/Friday
-strength with powerlifts/kettlebells/bodyweight
-Yoga: 30 minutes (ideally each will be meant to provide balance to the strength moves of that particular day)

Tuesday/Thursday/Saturday
-Yoga: Hour to 90 minute focused yoga practice.

In addition I will as always use meditation, mobility (z-health), foam roller, walks/hikes, etc to keep my body whole and healthy.

Aikido:
I have studied this beautiful art of partnership based flow and movement in the past. I really enjoyed the form and want to practice on a regular basis (2 times/week). I have looked into a couple of different options and I have found times that work for me. At this point it is on the back burner but I am aware of the benefits and reasons I want to incorporate this into my life. I do not foresee this until (September of 2008 at the earliest).

Is this a lot, yes! Can I do it all? Yes, but to what level of success? I am not 100% sure but I will attempt at some point to integrate all these aspects. Strength Training, Yoga and Aikido all provide something unique and different from one another. The key for me is I know they will strength my being and make me better on an all around level.

I have no kids, I have a great job with a flexible schedule that pays well and is built around caring for the body, mind and spirit and therefore I have the time to do all this. There are still some questions I have and want to answer in regards to my strength training goals. Once I have them situated I will be able to make a more concise decision.

Summary
Right now I have some professional goals related to personal with my studying Yoga and I want to devote more attention to this so I do not feel the need to do the Aikido at this point. In addition, starting in May at the latest I will be enrolling in my Transformational coaching program and this will take my focus as well. I do not and will not spread myself thin, instead I will maximize my time and use it wisely and make the necessary adjustments on a as needed basis. I do very well with time management and utilization of my resources, etc.

So for 2008 I will be studying Yoga and Transformational coaching for professional development as well as personal. I will continue on my strength training path. I am not sure what is exactly in store for this area but the way things look, it could possibly be a power lifting meet at some point ( I do realize that yoga and competitive power lifting might not be the best combo...to be discussed further with Rif and anyone else with ideas please share).

Yoga

Movement with Breath and proper alignment. What I have observed is that many yoga participants move beyond the control of there breath and forget (or are not aware) of what it means to maintain a neutral spine. At every class I attend I see people pushing beyond where they should and as an instructor in training I must take this awareness into my classes when I begin teaching. You should 'stretch' yourself, this is the point of stretching in general, beyond normal lengths and to a point of discomfort but do not jump over the edge.

So, today I took my father to do yoga at Yoga is Youthfulness in Mountain View, a nice studio with good instructors. We did a nice class that allowed us to move into our stretches and challenge ourselves and repeat the posture. The instructor moved at good pace with a good explanation of the postures and demonstration. Class took an 1 hour and 15 minutes and I feel the difference. I focused on staying within my breath and a strong concentration on my body within space. Walked in tight walked out mobile.

Awesome to work with my dad and see him out at 67 working to improve himself.

PS: The instructor noted that I need to not lift so much weight, it is holding back my flexibility....lol guess she does not know me well :-)

Presses and Squats

Time is ticking away and that day is coming closer. One thing I have learned about training for strength based contests is that you really feel the strength and progress as you near the date. You can look back upon the numbers over the last days, weeks, months and see how much progress you have made.

Presses
24/5/5x2
28/3/3x1
32/3/3x2
40/2/2x4
40/1/1x4

Connecting the dots from the floor to my brain sure makes it much easier to move the weight. I felt the power surge today, especially the last 2 singles.

Squats
275/5x5

THis was much a bigger load and I could feel the body having to work more to handle the loads. At the same time I could feel that I am much stronger and better with the move as a whole. Also, I know why people prefer singles, doubles and even triples to the 5x5.

Yoga: 30 minutes

Believe

The Way of the Champion, Sun Tzu's Art of War, Tao Wisdom and the philosophies behind being and achieving greatness. This book by Jerry Lynch is one of the most powerful and simple and easy books to comprehend and implement into everyday life and sport.

Why do I bring this up? One day walking through the bookstore this book caught my eye and in that moment I knew I had to purchase it. I thought it would be great for me, the athletes I was coaching at that time and clients. Little did I know how my intuition would serve me.

Today I was reading the chapter titled Lessons of Champion Virtues. As I got to the virtue of Belief I realized that the feelings I was describing in my post on Friday are these exact feelings.

"While one may lack belief in one's power to control results, belief in one's triumph is essential when triumph is defined as one's willingness to do all that's possible to discover personal greatness."

This portion got me to thinking about the power of the journey to personal greatness and all that you discover along the way and the truth is how it is essential to go to whatever lengths you deem necessary to achieve your dreams and goals no matter the results.

Dr Lynch goes on to say;
"Believe in yourself. Know that you have accomplished a great deal. You have skills, strategies, and enough talent to perform well. Simply show up at your event and BELIEVE that you can demonstrate your current level of fitness. Believe that you are in a position where the best will happen. Expect to have fun and enjoy the process. Believe you will be better because of the experience."

Wow! This is how I feel. My persistence (another of the virtues) and hard work have lead to my achievement and excellence. I am referring to my daily achievement and excellence which I am only truly beginning to have the true compassion (another virtue) and courage (virtue) to utilize in my daily life.

This evolution, this awareness, these lessons and opportunities that exist and I create daily are so enriching and the true reward of life and the experience. How grateful and thankful I am to have and be on the path I currently walk. I am humbled to have some many wonderful teachers such as Dr. Lynch and all the others I have and have yet to encounter for all the wisdom they so openly share and encourage me and others whom they cross paths with to do.

I am honored to be able to share these gifts, experiences, insights, wisdom, opinions, feelings, etc. with my community to enhance and enrich the experience that we call life. I look forward to learning from all of you whom take time to read my blog, speak with me, train with me, work with me and together I believe in the power of the community and what we can do to make this life and this world a wonderful place to live for all mankind, nature, animals, etc.

Peace & Gratitude

Pistol & Snatch

Focused, Concentrated, Intented effort. These are key factors in performance training. Feel refreshed and motivated today. I am stoked to be where I am and knowing that my focus, my consistent effort and dedication are paying off in so, so many ways. And, in 21 days I get to prove to myself on the platform what it means to set a goal, plan, prepare and achieve. That feels damn good.

The key for me is not the accomplishment of the goal but how I endured and managed myself through the journey and the fact that I was able to get to the point where I had the chance to achieve the goal. That means that I followed through and practiced what I preached. This brings a sense of peace, a calming to my being. I can then take this wisdom and share with others and help others along their journey to their goal.

I am honored and cherish the fact that I am in a position to contribute and share with others on their journey to health and wellness. This is an empowering feeling and it further enhances the peace and well-being that I contain in my mind, body, and spirit.

I believe I have a powerful and influencial (if allowed) role in the lives of those I encounter. Therefore I believe it my duty to be the best I can be and live the most honorable life possible.

Pistol
32/1/1x10

Key Points
*It all starts from the ground up. Make sure to actively involve your feet pressing down on all four corners.
*crush the bell in your hands and with your arms/elbows in your rib cage
*Push it out, your abs that is creating tension.
*Lean in too it as you. Laws of physics and counterbalance.

Snatch (week 3)
40/3/3x5

So here is the goal. 5 sets of 5 reps/arm for a total of 25 reps/arm. From here my goal will be to get up in total reps in a workout and what that number represents is hard to tell at this point (in my training mind I feel 50/50/arm in a workday)...first things first.

Heavy Abs
Bosu Ball 32/10 (on chest)x1
Bosu Ball 20/10x2 (behind head).
Bosu Ball 20/6/6x2 (rotation)

Yoga

A great day to practice my yoga. One of my clients cancelled and the house was nice and quiet (nothing unusual) so I decided to do a strong and long yoga practice today. I choose to do a power yoga, vinyasa based flow practice through the guidance of Baron Baptiste who is a star in this form of Yoga. This form takes you through the vinyasa (down dog, to plank, to pushup, to up dog and into whatever move i.e. warrior 1, etc.) and the practice builds off of this. there are plenty of balancing postures, twists, forward and backbends, lunge movements, etc. to make your body feel alive and well. 75 minutes with a wonderful 5 minute Shivasana at the end to quiet your mind, body, spirit and warm down the practice.

I must admit I feel great and this after a big workout day yesterday. Now that I am done with my daily practice of yoga I can turn my attention to this wonderful evening and prepare for a great day and workout tomorrow.

10 singles with the 32kg for pistols
5 sets of triples with the 40kg for Snatch

and Yoga of course ;-)

pull-ups & Jerks

4 weeks and counting to the RKC and Taming the Beast. Today I trained what I believe, strangely enough, to be my toughest of the 3 moves

Pull-ups
Bw/3x2
16/3x1
24/3x2

32/2x3
32/1x6

Pulls felt very solid today and I am that much closer to where I need to be.

Jerks
32/7/7
32/8/8
32/9/9
32/10/10
32/11/11

As Mark noted these are a great assistance move for both my Presses and Pistols. I do enjoy the move and today I noticed my quads (must be from the squats and pistols) which this move places a large emphasis on the 'tear drop' of the quad muscles.

Feels really good to be training and approaching my goal of taming the Beast. The last 10 months of my training has been the best and most focused effort I have ever had toward training and performing.

Often before I relied on pure ability and a strong mind. Now I am learning how to package it all together it a thing of beauty and performance. Plus, My body and mind are holding up very well.

As usual I performed my daily Yoga 30 plus minute practice.

Presses and Squats

24/5/5x2
28/3/3x2
32/3/3x2

40/2/2x5

Felt great today, much easier than last week and on track. My right side felt smooth and well connected but did have a bit of trouble with the left making it smooth. Tendency to rotate out and I need to stay under the bell.

Squat
247/5x3
258/5x2

Small miscalculation. Meet to do 5x5 at 258. However this was by far my best day squatting. I know my technique needs to improve (always) but I felt strong, powerful and explosive and with a great rhythm. Not bad having Nick part of the workout either. As he Box squatted 387 for 7 doubles quite easily...extra motivation.

Yoga
25 minutes of a good power yoga with a large emphasis on crescent lunge, warrior 2, reverse warrior poses following a Sunsalutation A, B, C. Missed both Sat and Sunday so felt the need to move. May do a 25 minute hatha yoga later as well.

Pistol & Snatch

The days are creeping closer to the Beast challenge, time for me to be a beast and no better time or feeling ;-)

Pistol
16/1/1
20/1/1
24/1/1
28/1/1
32/1/1
40/1/1
48/1/1x3
28/1/1x5 (30 seconds between sets)...sure feels easier after the Beast :-)

No matter how I slice, characterize, explain, and so on this is one son of gun of a move. Just holding that 48kg bell is a workout.

Snatch week 2
16/5/5x1
24/5/5x1
32/3/3x2
40/3/3x4

Started out a bit weak in the warm-up but turned on the mind focus, directed my intentions, visualized and busted through. This is a serious ball of iron to be throwing around especially at my weight. Feels good and the grip strength was much better today.

Good week of training. I have 3 days of yoga and will do some today as well giving me 4 out 5 and 6 out of 7.

Pull-ups and jerks

Pull-up
bw/5x2
16/3
20/3
24/3

28/2x7

Stronger than expected pulls. Had a nice explosive movement today especially on my first rep. I have to be certain not to lose my stretch reflex.

Jerks
32/8/8x5

What can I say, I like the move and I feel the connection to the motion and movement. I am much better synced and linked.


Stretch the tight, strength the weak.

Eat This, Not That

This vs That

Shiitakes and maitakes vs Button mushrooms

Grass fed beef vs corn fed beef

Red Lentils vs mashed potatoes

Wild Salmon vs albacore

Quinoa vs Pasta

Kale vs green beans

Green tea vs Coffee

Soybeans

Organic Red Wine vs Beer


This information I read in the Latest issue of Best LIfe Magazine (Jeff Gordon on the Front Cover). I read through each the this vs that sequence and I see and understand the logic and reason behind their choices. Rather than bore you with the details, if your interested pick up the mag or even a subscription, many interesting things contained in this magazine.

PS: All of the This category of foods I eat on a regular (weekly) basis.

Training VS Working Out

Is there a difference between training and working out? Yes! How so?

Let me confess that I am a workout junkie. I love working out doing all sorts of sports and activities. In fact for much of my life this is exactly what I did, play and play everything and thank goodness I was fairly good at everything which made it so much more fun for me. However, I never recognized my true potential because I was essentially a scatter brained athlete playing this and that but never putting the time and effort plus focus necessary to see myself all the way through to my potential. The biggest and most glaring area for me is Rugby where I had skill, ability and the intangibles to achieve great things but no focus.

So here I am now, the old guy with the stories that keep getting better and better but not what I should be telling or at least could be telling. Let me say that I see nothing wrong with being a workout kinda person. i believe that it is essential that we do what we perceive best for us. After all, who am I too tell anyone else what to do...of course that is unless you hire me to do so ;-)

However, since I changed my mindset to one of training I have had more success, learned more about myself, the process, the journey and the taste of sweet success or as I say the dessert portion of the menu than every before. The rewards have been far greater than I would have expected.

There is a true difference between knowing what you have to do and what you have forth coming than 'playing by ear'. I know that if I keep squatting eventually those numbers are going to grow and it is only going to get more challenging, just look at my blog and you will see that over the last 8 to 9 months my workouts have only increased. Better yet analyze Rifs blog of the last 3 years and look at his evolution and where he started to where he is now, peaking at the highest level I have seen in many years through much trial and tribulation.

See for me once I allowed myself to be trained and started to train for something my world opened to a new universe and I am like a kid in a candy store. In addition, I am truly a better coach now than ever before and I no longer work people out, I train them. The end of this is better results and way less issues such as injury and attrition.

I am not saying I may not ever 'workout' again but I am enjoying training and there is a significant difference in many ways both personally and professionally. I am by far working towards my best ever and at the ripe young age of 33 and I attribute much of this to the dedication, consistency, persistence, patience and focus to open myself up to real goals, with real deadlines and real platform to perform.

Any questions or comments feel free to share.

with peace and gratitude

Presses and Squats...take your time

Do not Rush, there is no hurry. I must remember this when pressing the bell or anything. Overactived my levator today pressing the bell and let me tell you how much that saps the strength/

Presses
40/2/2x3
40/1/1x1

half Press
32/3/3x2
32/2/2x1 + 1 full press
28/1/1x1 + 1 full press


Squats
258/3x4

Announcement

I am very excited about my next evolutions in my personal and professional life. Beginning in February I will start my first of a series of 12 Coaching courses directed toward becoming a life coach and thereby enhancing my already successful business of coaching. The course work will take a little over a year to earn my advanced certificate.

In April of this year I will begin my 200 hour Yoga Certification course. This will take place from April 6th through the 19th in Costa Rica. I am excited to surround myself in a retreat atmosphere where each day is focused on learning and practicing yoga and meditation amongst other soul enhancing, soul exploring aspects.

Both of these certification courses will add to and enhance me on a personal and professional level. I look forward to having the balance of these areas combined with my other skills. I look forward to bringing more ability and skills/techniques to the wonderful people whom I work with in this lifetime as well as to my own evolution of my being on the path to living a meaningful healthy and well-being life.

I am a student and an explorer who loves to delve into new experiences that challenge the being to live life to the fullest. I love the adventurous aspect of life and the joyous ride of each and everyday. I am looking forward to these and so many other extraordinary opportunities that await me in this life as i strive daily towards my own personal enlightenment and freedom and to truly make a difference in the lives of people, society and the world.

We can achieve and accomplish anything we want with a dedicated, committed and consistent effort combined with a healthy mental, physical, emotional and spiritual state of being as well a kind heart and loving manner. So this life, this world is my oyster and I plan to cash the pearl of wisdom in and leave a legacy.

Hope you all enjoy and catch on and ride the wave with me. As they old saying goes, there is very few that are willing to go and therefore will be on the journey of the extra mile. I hope to be apart of the change that brings more people who will join me and the others who laid the foundation for us in that journey.

With Peace and Gratitude

Ready!

Today was the day to test my strength, here is how it went

Pistol
bw/5/5
16/3/3
24/2/2
32/2/2

48/1/1x3

Yes! that is the way you train and prepare, to go out test it and do it! Feel really great after this. Hard, by all means but do able. Really focused on being Mindful in my effort, preparing the body and mind for the move and truly flowing with the motion...successsful practice.

Snatch (back off week)
16/5/5
24/5/5
32/5/5
40/2/2x1
40/3/3x3

However, this week I choose to back off the volume but increase the weight. I need to start to handle the 40 in my Snatch training, this will make the 32 feel easier. I plan a 3 week cycle of progressive training with the 40 after a strong 3 week cycle with the 32.

Let me just say that snatching the 40 is a whole new level of challenge. The respect and admiration i have for those who use this as a toy and those who rep out the 48kg. That is a big piece of mass moving through a large range of space at rapid speeds picking up more and more inertia and wanting to pull, push, throw the body all over....gotta love it, makes me smile :-)

The power and strength lies in the mind and the ability to focus thoughts, energy and effort in the direction of your intention at that specific moment. When in movement I hear, see nothing unless Rif is around then I allow his voice to enter my space. This is where combined with a proper training/program design that I feel the true strength and ability come from. It is the things people cannot see, touch, feel that can and many times do a make a difference with the intended outcome/experience.

additional work
Jandas
40/5x3

Yoga

Back at it

returned late last night from a little vacation getaway to Mexico. So I have been dormant to say the least over the past week and eager to workout. Today I wanted to make up for my Wed and Thurs workouts in a light manner

Pull-ups (hooked weight on feet)
BW/5x2
30lbs/5x1
55lbs/2x5


Bench Press
185/5x5

this was my schedule back off week so I did 77% of the load but with a good volume

Yoga, 30 minutes

Tomorrow I have Snatch and Pistol so a good first day back

Pistol and Snatch

This is supposed to be a back down week on the Pistols so here is how it went
16/2/2x2 Warm-up
32/1/1/1/1x1 (2/side)
32/1/1/1/1/1/1x1 (3/side)
32/1/1 partials (3 levels)
32/1/1 partials (2 levels)

Point to work my weak points, teach me to stay tight, help me with m position

Snatch (week 3 of 4 week cycle)
32/5/5
32/7/7
32/9/9
32/5/5
32/7/7
32/9/9

Heavy Abs
Crunches of various kinds (janda, rock and roll, behind the head, rock to the boat) all with the 32kg (approximately 30 reps)

Yoga (30 minutes)

NOTE On Squats
The squat is making me stronger, across the board. The squat I believe makes me better at snatching and makes me better with my pistols, as does Yoga (balance and stability while standing on one foot). Now the squat does not help the cardio side but sure makes me use my legs better and back. I feel the strength on my hips, back and legs transferring to the Snatch.


PS: headed to Cancun Mexico for a few days and will be off line. No KBs, Squats, Pull-ups, etc. just some Yoga and R&R.

Bench Press & Yoga

Week 3 of my bench press cycle. Today I increased my weight and decreased the reps here is how it went

135/5
155/5
185/3
205/3
225/3

240/2x5

Last week I did 225 for 5 triples. I felt strong with this weight and good form but along way to go yet. I am making progress and after the Feb RKC I will try to work with Rif again on my technique.

Assistance Work

Rolling Tricep Extensions (Dicks) DB
40/8x4

Bicep Curl DB
40/8x4


Evening Training

30 minutes of Yoga

Pull-ups and Jerks

Weighted pull-ups
32/1x8 sets

Strong singles with a very focused pull. Have to really focus on the lats and pulling myself in at the top end. Top end is the weak point of the lift.

Jerks
32/8/8x4

Down week, 80% of previous weeks total. Same reps/set and weight just a lesser total volume. Smooth

Presses & Squats and some well wishes/reflection

Presses
40/3/3x4

Key Points

*Feel your feet push through the floor

*When at the sticking point sink that shoulder into your hip (pack it) through those lats and press through the weak spot.

*Use your core and glutes


Squat
245/5x5

Lessons learned squatting today

*tuck the elbows under this in turn gets the lats tight, gives a firmer and stronger hold of thee bar, & increases the arch. Thereby increasing the tightness of the body I felt it increase the ability to move the bar/weight

*Pull yourself back and down like a bow and arrow and then release yourself pushing straight up through the bar (as if the arrow has been shot from the bow). This helped me get deeper and made the move much easier due to the visualization.

*The set-up is a move within itself. Thus, set yourself and get tight while under the bar in the rack; 3 step walkout setting the feet; deep breathe making sure the knees are locked and go

*Find a solid groove

*Stay tight and hold that tightness throughout the lift

*Find a point for your eyes to focus, know the angle so you can transpose the lift to any gym or environment and not skip a beat.

*Squatting makes you feel really strong


2007 was a great year in so many ways and I am grateful that I took advantage of the year, the days, the everything to make it a year to use as a stepping stone to another wonderful year. Thank you!
I wish you all a happy, peaceful, memorable, experience and opportunity filled 2008. Make it your day everyday and make your dreams, wishes, thoughts, feelings, etc. come true. There is no better time than the present moment.

Pistol and Snatch

Heavy Pistols
32/2/2
32/3/3
32/4/4

Did not feel the strength today. Had a long drive from Shasta (5 hours). Plus, I just have not been eating like I want or should and I am feeling it sap my strength. The POWER of NUTRITION!

Snatch
32/5/5
32/6/6
32/7/7
32/8/8
32/7/7
32/6/6
32/5/5

Somedays are more mental than others, today as previously alluded to was one of those...but I did it and I am sticking to the plan.

I look at it a couple of ways; one I preach this concept of consistency and dedication to my clients. For them it is not always about progressive numbers and bigger weights, etc. but just sticking to the plan and caring for their bodies and mind through the creation of health habits, which working out is a great habit. Two, this is for me and my health which is paramount. How can I be a healthy lifestyle coach/manager if I do not follow my own rules. I am not always perfect, in fact no one is but I do my best under any circumstances and I encourage others to do the same.

Thursday and more

Had a great few days in Snowy McCloud (Mt. Shasta area). Did yoga on Thursday and Friday; took extensive walks/hikes in the snow; went sledding (that was fun, fun time...glad I am in one piece); and did a great workout on Thursday here is how it went.

Bench Press
95/5
135/5
155/5
185/5
205/5
225/3x5

Kept the weight the same but increased the reps 1/set. Felt really strong and the tips/training from Rif helped.

Pullups
bw/5
25lbs/3
45lbs/3
60lbs/3x4

a bit tougher than expected but I was able to push through. I think more sets of 2 would have been a better bet. However, I did increase over the prior weeks workout (before my max effort last week I did 28kg/2x6)

In addition I did some fun bodybuilding training
Low cable flys
Seated Row
Lateral Raise
DB Curls
Cable Curls
Dicks
Rope Tricep
Rope crunches kneeling on the floor
Rope woodchops

and 15 minutes of Racquetball (this is a heck of a workout and a total blast.)

Great few days to let it all hangout.

Jerks, Swings, Yoga and detoxing from Christmas

The Christmas feast is over and am I ever thankful. Had a wonderful holiday but as usual ate a lot of great food. Kept myself in check but did eat more than normal and way too many carbs. My body does not like starchy foods and sugars, SURPRISE. I am on a sugar and heavy starch break.

Jerks
32/8/8x5

Swings (2 hands)
32/20x5

Have not had a swing workout in quite a LONG while. Nice to add them in.

Did not have the necessary equipment today since i am not with Rif or at the gym to do weighted pull-ups so I wll try to get them in tomorrow at the gym in McCloud, where I will be snowboarding over the next few days.

Finished off my workout with my new practice of Yoga. 25 minutes of hip based flow which really highlights my areas of my body that are 'tight'. Why do I say new, well I look at yoga just like my other training as a daily practice. These are things I just do no matter what. I am truly learning this concept of life and applying it daily. Practice, do a daily practice of healthy habits and you will be much more mental, physically, emotionally, and spiritually healthy. Sounds like a great way to be too me.

Heavy Press and Squats

Hooked up with a good friend of mine Mike Johnson..aka Woodie. He is an assistant coach/strength coach for Fort Hays University Softball team, a division II team in Kansas. We met up and worked out at a gym in his home town of Citrus Heights (part of the greater Sacramento area).

He wanted me to show him so kettlebell moves and fortunately the gym allowed us to bring in the Bulldog and a 24kg. Since it was my Press Day I showed him the clean and press as well as the bottom up press. However, the big thing I spoke with him about was how to utilize his whole body to increase tension thereby increasing his ability to apply force. Also, we discussed physics, alignment and using the most effective route to complete the move, he loved it. Best yet is he did multiple singles with the 40kg on his first attempt EVER with a KB. A naturally good athlete this was a selling point on the power of the bell.

Military Press
40kg/2/2x5

I do not mean to trivalize this experience but these were the easiest presses across the board and looked like a 24kg. I feel really GREAT about this. All the training and consistent approach is paying off.


Squats
205/5x5

First time without Rif's guidance but I feel really good with this weight. Also, I did not have my olympic shoes so I am not sure how much impact. This is some serious work. I am growing more and more to love the dedication it takes to be a great squatter.

Merry Christmas

8 weeks

Oh how the body feels nice and sore from yet another great week of training. The next few weeks stand to be a little crazy with my travels but I can bring my bells with me and of course take my yoga anywhere. So with 8 weeks to go I have a nice 3/1/3/1 program for my press, pistol and pull-ups so I can ace my practical exam at the February RKC. I will be implementing the 40kg into my workouts for the next 7 weeks on the press and pistol. Mentally and physically I am ready. So, now it is training to continue my evolution and progressions.

Today I did my 5th yoga workout for the week. Today I emphasized Hatha Yoga. Included lots of work on the hips, twists, forward folds, and gentle holds. Nice to detox from this weeks hard training sessions.

One thing I truly notice is the difference between training and working out. Mentally it is much more challenging to train and physically my progressions are much greater. Working out is more fun due to its playful nature and the variety of things one can do. However, I find that training has been much more rewarding on a number of levels and in a number of ways.

Hope you all have a Merry Christmas, Happy Holidays, Happy New Year and enjoy your family with peace and great memories

Heavy Snatch and Pistol

yesterday I did some structural support work on the arms and abs. Heavy Tricep (dicks?), heavy Bicep and heavy abs. Important assistance muscles for my training. Today I went with the new plan

Heavy Pistol
32/1/1
32/2/2
32/3/3
32/2/2
32/1/1

Not much else to say but these are getting easier and easier.

Heavy Snatch
32/7/7x6

Heavy Pull-ups and Bench Press

So my week is out of whack and getting my priorities straight has left some room to move things around and here is how today went down as well as the new plan

Monday
Heavy Press
Squats

Wednesday
Heavy Pull-ups
Jerks

Thursday
Bench Press

Friday
Pistol
Heavy Snatch


TODAY
Heavy Pull-ups
bodyweight/ 5x2
16/3x1
24/3x1
28/2x1
32/1x1
40/1x1
44/1x1
52kg/1x3

Overload today. Missed 1 and 3 but got 2 with Rifs 'psych' spot. This is a 100+ percent lift day and necessary at the right time

Bench Press
95/5
135/5
185/5
207/3x1
229/2x4

This was first with Rif. So, today I learned positioning, form tips, techniques, etc.

Short post but off to work I go

25 minutes of hip focused Yoga

Forrest Yoga

Continuing my daily practice of living life to the fullest through self care, self management strategies. So, today I did 45 minutes of Forrest Yoga. This is a very slow and gentle moving form of Yoga. It was my first time doing this style and I found it quite pleasant if not maybe a little slow for me, probably because it is a beginner level class. However, I really enjoyed the focus on the Ujayi (I will confirm that spelling) form of breathing.

Breathe is essential for survival and for relaxation/meditation. I find that with the hustle and bustle of each day I really crave peace and quiet for the health and wellness of my being. Yoga brings me much needed relaxation and flexibility necessary to sustain my health body and mind.

Yoga is for me an essential aspect of my daily living.

Jerks and Squats

Working out the details via Prioritization. Taming the Beast in Feb is the goal so working the program to enusre that in 2 months I am 100% ready to perform on that given day.

So new program and Monday is meant to be Press but since I did them on Saturday filled in with the Jerks today.

Jerks
32/8/8x1
32/10/10x1
32/8/8x3

Sure feel way easier. Felt really good linkage and tension as well as control. Very pleased.

squats
235/5x5

Deep squats. Boy o' Boy squats are a heck of a lot of serious work on the body. They are much more demanding (for me) than the Deadlift and showing up week in and week out knowing the weight is going to increase and they are going to get much more challenge. However, I am up for it. This was a great workout and I feel better with the technique.

Great workout!

Presses, Pistols, and Pull-ups

Clubbell warm-up double 5lbs

Presses
32/5/5
32/7/7
32/9/9
32/5/5
32/7/7
32/9/9

Total of 84 and very pleased with the 9 & 9 at the end of the work sets

Pistols
24/2/2x1
24/1/1x1....here I did partial lifts down, up, down, up down finish

32/2/2x1
32/1/1....partials again
32/2/2x2

Pulls-up
10x2
8x2

Yoga

Bench Press

Ok, so after talking with Rif I want to play around with the idea of powerlifting for the purpose of competition. I am not saying yes or no today but I am at least going to add the Bench Press into my routine and see about this. THe big challenge as in anything is that in order to powerlift I have to sacrifice some other things.

Now, to not make it to complicated I have some business goals that require me to study and practice other 'things'. These things would conflict with my powerlifting. So, I am going to continue to train the squat, because I love the move and I want to learn and the deadlifts are going to be worked as well when appropriate with the squats and we will have to wait and see how far this goes. I do not mean to sound wishy washy but I have some things to consider and I do not want to take this lightly.

Bench Press
135/5x1
155/5x1
185/5x1
205/5x3

Good strong form and I look forward to seeing this work with some proper training from Rif.


Body Management/Self Care
Yoga, foam roll, specific stretching.

MAx VO2 Snatch and Heavy Pull-ups

This one was rough, totally flat today and more of a mental grind. I realized I just did not have my full capacity around set 12 of the 50

Max VO2 Snatch
16/7/7x35.....low back fatigued and tight have to stop

2.5 minute recovery and time to join back in with Rif, cannot let him suffer alone.

16/8/8x10

Completed 45 sets, not my best effort but a progression over last weeks numbers.

Pull-ups
28kg/2x6

Much better here today than the Snatches.

Some days are better than others and you do the best you can. Show up, give 100%, play smart, endure the suffering because it is only temporary but the long terms effects are awesome.

Snatch and Squat

Heavy Snatch day always a favorite especially when I am in the right groove, which I am!

Snatch
32/5/5x2
32/6/6x5

Fast, EXPlosive, powerful, crisp and on point today. Felt a good groove across the board. I feel my form coming together well and the effortless effort shows the improvement. I love the feeling of being strong, powerful and explosive. Hit'em hard, hit'em fast and with grace and technique.

Squat
225/3x1
225/5x4

Started out really tight today both shoulders and legs plus I was sore from Saturday. So a bit slow to warm-up on this move but once I get in position and am warmed up this just feels great. I am finding it easier to find my groove than I thought and truly just think Squats are the real deal. I have a great deal of respect for those who step under, go ass to the grass with some big weight on their shoulders.

That is it for today. Have a long, long day tomorrow so not sure if I will get anything other than specific stretches.

Pistols-Max Effort Day

My intention is to have this in my Friday workout which I have to get more established. I made a mistake last Friday with the plan change but I am settling into the new routine and my Friday will consist of Pistols, Presses (heavy), and Pull-ups (bodyweight).

In addition I am doing yoga 4 times a week and mixing in Clubbell workouts as well with a single 10lb clubbell. So, since I am a little out sync and I still not a 100% (yesterday just was not where I would want it to be but I did do my best and used my better judgement to do my pistol work today).

My plan was to do a Max Effort Day and here is the breakdown

Pistol
16/2/2
24/2/2
32/2/2
40/1/1
48/1 Lt/rt fail........MAX effort set 1
48/1/1 Yes, I did a single effort both sides and I am pleased, very pleased.

Jerks (1 kb)
24/5/5
32/10/10x3 (total time of 8 minutes...not a focus just an observation). Heart Rate about 160

I like this move and wanted to do some work here today since I did not finish my workout on the presses yesterday. At this point it really does not fit the program design, however I believe that I can alternate week by week between the Press (heavy) and the Jerk.

Side Note
I remember reading or at least I believe I did that it is not possible to use the powerlifting concepts with the KB. I am not sure why these concept, priniciple based training systems cannot be used with the KB, such as Louie Simmons. I am not sure I am the best suited to answer this question at the deepest level. But, I would find it hard to argue that principles of training styles such as Louie's powerlifting cannot be used with the KB.

13 New Rules for Living

I came across these in doing my own personal research for my continued evolution. I have to say I relate to these rules and found them thought provoking and wanted to share, hope you enjoy.

Thirteen New Rules for Living

By Frederic M. Hudson, Ph.D. and Pamela McLean, Ph.D.

1. No one owes you anything - not the government, your employer, your family,
or your spouse. Although the world around you is less and less definite and
predictable, it is no less valuable and mysterious. To rejoice in living you must
invent your own future, entrepreneur your life, and expect surprises.

2. Global change is the major force in your life, and in the lives of everyone on
earth. We are all in training for a new era for all humanity. Don’t whine about
it. Take advantage of the expanding possibilities now available to you in our
world of constant flow.

3. You have no ultimate safety, security or guarantees, so don’t expect any.
What you have are endless opportunities to rearrange your priorities for
work, play, and life. Choose wisely, and expect more choices to follow.

4. Your life is an adventure, a journey through time. There are no lasting arrival
points and no lasting endings. Learn how to say “hello” and “goodbye” with
grace and style. Everything is flow—you just keep moving. Prepare now for
the long haul of ninety years or more. But live in the present, day by day.

5. Know how to recycle yourself. Live each chapter of your life fully, then invest
in a transition and begin the next chapter. Weave, unravel, and reweave your
life, over and over. No matter what your age or situation, design your future
as your manifest destiny.

6. You are your career, a portfolio of ever-changing talents, skills and
preferences. Design your own work, over and over again, connected to the
futures you prefer.

7. Refuse to be defined and consumed by your career work. It’s an important
part of the whole journey, but it’s not the journey itself. Your deepest agenda
is your soul’s work, your holistic callings to create success and caring in all
the parts of your life.

8. There are two prerequisites for taking this journey through life: Continuous
care for your body and your finances. You don’t have to be perfectly fit or
wealthy to have a great life, but you need a body that supports your dreams,
and funding to make your dreams happen. Master nutrition, exercise, and
financial planning.

9. The best way to guide your life through infinite change is to follow your own
values and vision. Like a rudder, your values will keep you on a course your
integrity prefers. Like a sail, your vision will pull you ahead into legitimate
expectations.

10. Your best future happens when you have the courage to be: reach, learn,
risk, dare, leap. Embrace the unknown ahead. Live on the outer edge of your
possibilities, not on the inner edge of your security. Be active, not passive.

11. Here is how to conduct your journey: Have a long-term purpose with short-
term goals. Be definite and flexible. Trust the ocean but stay in charge of
your boat. Ride the waves.

12. Everyone on earth is linked to the same destiny. We share the same air,
water, food, and capacities for total destruction. We are in each other’s
hands, one for all and all for one.

13. Learn how to grow older and better. Achieve mastery as a human being—
model wholeness, wisdom, and caring. Be grateful. Leave a legacy that
makes a difference.
As you find better rules, and you will, replace these rules with them.

Presses and Pull-ups

Must be feeling the effects of the cold and just lots of hours working, etc. and a cummulative effect of many great workouts and weeks ramping up.

Felt really flat today and just had no pressing power.

Presses
16/5/5
20/5/5
24/5/5
28/5/5
32/5/5
40/3/3
48.............failed 4 attempts each side. Tried one and went immediately after another. Did this for an additional set but just flat. I did plenty of pressing Monday and Snatches Wednesday so just did not have it today. Nothing but a thing, I know I can, have and will do it when it matters and that is the most important thing too me ;-).

Pull-ups
10x3

Time to rest and stretch (yoga) and let my body heal up. Tomorrows a new day and the training continues, in fact in now is the recovery phase, good nutrition, rehab/prehab, and rest.