almost done with the Naked Warrior Month here at 5 Rings
Personally it has been enlightening
my students seem to have appreciated the attention to tension
Feb is vacation month
from the 6th to the 22nd, I will be on a boat somewhere in the Pacific
you can still contact me by email or phone (though I am not sure what kind of reception a cruise ship gets)
Can not wait to do my thing on a cruise ship
If I can get away with it, the 16kg is coming with me, if not, it will be more Naked Warrior, just on the High Seas
on a side note
any supplement that causes an anabolic response, I think, should also cause the body to react to that supplement with inflammation
and that, is in short, bad mmmkay....
dig
feed your machine the best fuel you can get
and it will run better
period
incidentally
the Warrior Diet is working out quite nicely for me
I do not mean that any one else should try it, only that it is working well for me
as always
any queries are welcome
and look to new classes when I get back
selah
ps
check out the book "mind hacks"
good stuff there
The blog of Minneapolis/St. Paul Minnesota's college course in strength. Learn how to free yourself from pain, increase mobility, and become as strong as you can be for life. Join the 5 Rings Army, learn to forge the tools you need to live the life you lead. All information presented here is for educational purposes, consult a physician before beginning any new exercise program.
Naked and sore
had someone mention that the routine I had outlined for them was deceptive
3 Body Weight Squats
3 Push ups
3 Pull ups
30 seconds of res between each set of 3
repeat 3 times a day
that makes 9 reps a day....
all should be performed with full use of the principals of breath and tension (some of my students had a refresher of abdominal tension the other night in grappling class with the "breathing on the ball", or hockey helmet as the case may be, that is another matter though)
after doing the routine for a day, they complained they were sore
3 days later after the second attempt at the routine, they had discovered that they had fewer leaks of strength and that the routine was easier
after 2 weeks of the routine, they had higher numbers on their strict clean and press (from the 16kg to the 22kg), added about 20 pounds to their front squat, 15 to their dead lift, and 10 minutes of continuous h2h swings with the 12kg was no longer something that frightened and nauseated them....
all with body weight exercises that reinforce the principals taught by 5 Rings Fitness every day, with every class, and with every client.
Personally,
still naked for the month of January, and getting good results myself
I have sorted out a few leaks of my own, and discovered some bad motor engrams that need to be removed and replaced
however
still getting stronger
still getting faster
.....
smarter is for another arena.
Back on your heads.
3 Body Weight Squats
3 Push ups
3 Pull ups
30 seconds of res between each set of 3
repeat 3 times a day
that makes 9 reps a day....
all should be performed with full use of the principals of breath and tension (some of my students had a refresher of abdominal tension the other night in grappling class with the "breathing on the ball", or hockey helmet as the case may be, that is another matter though)
after doing the routine for a day, they complained they were sore
3 days later after the second attempt at the routine, they had discovered that they had fewer leaks of strength and that the routine was easier
after 2 weeks of the routine, they had higher numbers on their strict clean and press (from the 16kg to the 22kg), added about 20 pounds to their front squat, 15 to their dead lift, and 10 minutes of continuous h2h swings with the 12kg was no longer something that frightened and nauseated them....
all with body weight exercises that reinforce the principals taught by 5 Rings Fitness every day, with every class, and with every client.
Personally,
still naked for the month of January, and getting good results myself
I have sorted out a few leaks of my own, and discovered some bad motor engrams that need to be removed and replaced
however
still getting stronger
still getting faster
.....
smarter is for another arena.
Back on your heads.
Naked for the month of January
Dig
all of my group class students are on notice
You are all to be naked for the month of January
That means (I changed my mind from this morning is what it means besides, you can never get enough of the basic skills) squats, push-ups, pull-ups, dips, Strength Stretching, Pistols, one armed push-ups, handstand push-ups, walkouts, wall walks (forward and backward).....
you get the picture
keep it simple and you will have no worries
Push-ups
Squats or Pistols
Pull-ups if you have access to something to do them
carry on with your swings and get ups on intermediate days (fast tens for swings, one per minute for 5 minutes with get ups)
Heavy day (every 4th) should be HEAVY, not silly though, no Monty Python weight or routines, try Breathing Ladders for your heavy day, with an accelerated two hand swing, push up, or pull up
To really nail the mechanics for the squat, ask James to show you the stick squat, a favorite means of patterning the mechanical groove for the squat, dead, and swing all in one go
see you tomorrow at 6
do not be late
do not be afraid
do be ready to get charged up for the day with
5 min. Crocodile Breathing
15 min JM (joint mobility)
Push/Pull/Squat-ladders (best rep sets)
15 min JM
5 min Wall sit
Q&A till end of class
back on your heads
all of my group class students are on notice
You are all to be naked for the month of January
That means (I changed my mind from this morning is what it means besides, you can never get enough of the basic skills) squats, push-ups, pull-ups, dips, Strength Stretching, Pistols, one armed push-ups, handstand push-ups, walkouts, wall walks (forward and backward).....
you get the picture
keep it simple and you will have no worries
Push-ups
Squats or Pistols
Pull-ups if you have access to something to do them
carry on with your swings and get ups on intermediate days (fast tens for swings, one per minute for 5 minutes with get ups)
Heavy day (every 4th) should be HEAVY, not silly though, no Monty Python weight or routines, try Breathing Ladders for your heavy day, with an accelerated two hand swing, push up, or pull up
To really nail the mechanics for the squat, ask James to show you the stick squat, a favorite means of patterning the mechanical groove for the squat, dead, and swing all in one go
see you tomorrow at 6
do not be late
do not be afraid
do be ready to get charged up for the day with
5 min. Crocodile Breathing
15 min JM (joint mobility)
Push/Pull/Squat-ladders (best rep sets)
15 min JM
5 min Wall sit
Q&A till end of class
back on your heads
new years and new revelations
seems my dead is killing my grip and snatch
after the deads this morning, the tension that has been absent in my hands and arms has returned, seems to be connected with the hang of the arms in the dead
so
rather than return to what was going to be a new years power to the people routine with the dead as a base
I am going Naked Warrior for 30 days, then a retest of the snatch, in between, I will be hitting the 5 minute snatch test with varying weights from 12 to 20 kg, all less than the bell that I will have to use to complete the RKC Snatch Test Requirements. The new testing requirements are an equal reps per kilo of body weight. I am currently riding at about 147 pounds, thus 67 kilos. My goal therefore has been 70 with the 24kg, that would be 7 snatches per arm on the minute for 5 minutes, or 15 hip extensions per minute. There are people smaller than I am that are hitting much higher numbers. Any way, that is the goal, 70 reps in 5 minutes (actually the goal is 100 in 5 minutes, but that is for another post).
So, push ups, one armed push ups, body-weight squats and pistols, and the snatch test every 4th day (that is 96 hours of rest between each snatch day)
As for Class
Swings, Get ups, push ups, front squats and more of the same
ad infinitum
till I see the things I need to see in my students
then....
oh man...
then
the fun
If I can look out and know, not think or hope, but know, that the cats in front of me have it on the ball ( or bell as it were )
The fun we can have
the H2toe cycle
rope
sticks and stones (bells and clubs)
wheeeeee.....
swings
get ups
push ups
squats
get there
get here
get strong
stay strong
selah
after the deads this morning, the tension that has been absent in my hands and arms has returned, seems to be connected with the hang of the arms in the dead
so
rather than return to what was going to be a new years power to the people routine with the dead as a base
I am going Naked Warrior for 30 days, then a retest of the snatch, in between, I will be hitting the 5 minute snatch test with varying weights from 12 to 20 kg, all less than the bell that I will have to use to complete the RKC Snatch Test Requirements. The new testing requirements are an equal reps per kilo of body weight. I am currently riding at about 147 pounds, thus 67 kilos. My goal therefore has been 70 with the 24kg, that would be 7 snatches per arm on the minute for 5 minutes, or 15 hip extensions per minute. There are people smaller than I am that are hitting much higher numbers. Any way, that is the goal, 70 reps in 5 minutes (actually the goal is 100 in 5 minutes, but that is for another post).
So, push ups, one armed push ups, body-weight squats and pistols, and the snatch test every 4th day (that is 96 hours of rest between each snatch day)
As for Class
Swings, Get ups, push ups, front squats and more of the same
ad infinitum
till I see the things I need to see in my students
then....
oh man...
then
the fun
If I can look out and know, not think or hope, but know, that the cats in front of me have it on the ball ( or bell as it were )
The fun we can have
the H2toe cycle
rope
sticks and stones (bells and clubs)
wheeeeee.....
swings
get ups
push ups
squats
get there
get here
get strong
stay strong
selah
first of the first of the first
today's class will be some fun with the Turkish Get up
the layout
Crocodile Breathing
Joint Mobility Warm up
Railroad Press
Turkish Get Up
Joint Mobility Cool Down
be ready for the 9:30 am grappling class at Cornerstone mates
The Turkish Get up is possibly the best, bar none, best, exercise that participants in ring sport, combat sports, and anyone who wants a well defined midsection that will make granite feel soft and pudgy.
Full body tension, stabilization of a weight overhead, at arms length, from lying on your back to standing tall.
To see James' personal training regimen for the day go to his personal blog
logosnonsequitor
see you all at the gym
remember to bring a towel
remember to breath
the layout
Crocodile Breathing
Joint Mobility Warm up
Railroad Press
Turkish Get Up
Joint Mobility Cool Down
be ready for the 9:30 am grappling class at Cornerstone mates
The Turkish Get up is possibly the best, bar none, best, exercise that participants in ring sport, combat sports, and anyone who wants a well defined midsection that will make granite feel soft and pudgy.
Full body tension, stabilization of a weight overhead, at arms length, from lying on your back to standing tall.
To see James' personal training regimen for the day go to his personal blog
logosnonsequitor
see you all at the gym
remember to bring a towel
remember to breath
ano nuevo, fur stempt
Indeed
'Tis a new year.
And new things shall come.
There may be nothing new under the sun,
we however,
will likely think ourselves quite spectacular nevertheless.
And our "new" will be just that to us.
At any rate...
I promise that this year will be more of the same ....
stronger
faster
more capable
more precise
smarter
Perhaps not in any discernible order,
however the forward progression will continue.
I promise to keep giving my clients the best technology that I can find, and the most thorough and practical education in the use of that technology that I can present. I promise to take the safety and well being of my clients as a primary motivation, their progression toward their goals and aspirations as way points, and their continued forward progression and improved abilities as verification of properly applied principals, and that I am still doing my part, as long as they do theirs.I promise to never let my clients fail, never let them quit, and never give up on them, even when they are not as dedicated to their own success.
I promise to give every one of my clients the utmost with every moment that I spend with them.I promise to do this every day, with every client, every time.
Welcome to a new year with 5 Rings Fitness, and welcome to a life of strength, confidence, and freedom.
Today James practiced the R-Phase 8 wk program day 4 of wk 1
tomorrow the doors open and the new year starts to the sound of the gym boss
The morning workout at 5 Rings will be as follows
Crocodile Breathing
Joint Mobility
10 Snatches at the top of each minute with the 12kg Kettlebell x 5 minutes
Turkish Get ups
Joint Mobility
Crocodile Breathing
James' personal GTG will be:Z-Health -Wk 1 day 5 of the R-Phase 8 wk program
the ASLR Leg Lower 1 (I am not a 3, I am still only a 2 on the rotary stability and the ASLR) and a bottoms up press with the 18lb kettlebell left and right every 15 minutes from 8am to 5pm
'Tis a new year.
And new things shall come.
There may be nothing new under the sun,
we however,
will likely think ourselves quite spectacular nevertheless.
And our "new" will be just that to us.
At any rate...
I promise that this year will be more of the same ....
stronger
faster
more capable
more precise
smarter
Perhaps not in any discernible order,
however the forward progression will continue.
I promise to keep giving my clients the best technology that I can find, and the most thorough and practical education in the use of that technology that I can present. I promise to take the safety and well being of my clients as a primary motivation, their progression toward their goals and aspirations as way points, and their continued forward progression and improved abilities as verification of properly applied principals, and that I am still doing my part, as long as they do theirs.I promise to never let my clients fail, never let them quit, and never give up on them, even when they are not as dedicated to their own success.
I promise to give every one of my clients the utmost with every moment that I spend with them.I promise to do this every day, with every client, every time.
Welcome to a new year with 5 Rings Fitness, and welcome to a life of strength, confidence, and freedom.
Today James practiced the R-Phase 8 wk program day 4 of wk 1
tomorrow the doors open and the new year starts to the sound of the gym boss
The morning workout at 5 Rings will be as follows
Crocodile Breathing
Joint Mobility
10 Snatches at the top of each minute with the 12kg Kettlebell x 5 minutes
Turkish Get ups
Joint Mobility
Crocodile Breathing
James' personal GTG will be:Z-Health -Wk 1 day 5 of the R-Phase 8 wk program
the ASLR Leg Lower 1 (I am not a 3, I am still only a 2 on the rotary stability and the ASLR) and a bottoms up press with the 18lb kettlebell left and right every 15 minutes from 8am to 5pm
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