Mike Mahler on correcting weak links and muscle imblances
Like many right-handed fitness trainees, my right arm has always been stronger than my left. The only way I have addressed this is to do all my 1-arm exercises (kettlebell military press, clubbell armpit cast, etc.) with my weaker arm first, and let the weaker arm set whatever poundage (if using a weighted implement) and/or set-rep scheme I would use for a particular session.
In the above linked article, Mahler explains why this may not be enough, why weak links and muscle imbalances may lead to serious problems, and how to really correct them.
Thursday, July 28, 2005
Steve Maxwell's formula for healthy knees after 35 plus years of grappling
Steve Maxwell on healthy knees
Very informative post on how to maintain healthy knees by multiple-time BJJ champion Steve Maxwell. His chosen sport is grappling, but what he has to say about knees applies for many different sports.
Very informative post on how to maintain healthy knees by multiple-time BJJ champion Steve Maxwell. His chosen sport is grappling, but what he has to say about knees applies for many different sports.
Friday, July 22, 2005
Buddha
My latest book discovery is the Buddha manga series by the late master mangaka Osamu Tezuka. Buddha is published in the US by Vertical.
From my non-Buddhist perspective, Tezuka's Buddha is an incredible epic, with everything from artwork that ranges from silly to incredible, to the brutality and injustices of the caste system, to unforgettable characters, both fictional and based on historical personalities (eg. Devadatta, Ananda, etc.).
Swami Sivananda's Lord Buddha page tells the Buddha life story from a presumably more traditional perspective.
So far, I've read up to Vol. 4 of Tezuka's manga. I look forward to reading more!
From my non-Buddhist perspective, Tezuka's Buddha is an incredible epic, with everything from artwork that ranges from silly to incredible, to the brutality and injustices of the caste system, to unforgettable characters, both fictional and based on historical personalities (eg. Devadatta, Ananda, etc.).
Swami Sivananda's Lord Buddha page tells the Buddha life story from a presumably more traditional perspective.
So far, I've read up to Vol. 4 of Tezuka's manga. I look forward to reading more!
Accelerando!
Accelerando is a science fiction novel by Charles Stross. From a Library Journal review:
Expanding on his award-winning short story cycle that appeared in Asimov's Science Fiction magazine, Stross (Singularity Sky) reveals a vision of the future that encompasses and expands on the newest technologies and explores the possibilities of humanity's future. Joining the ranks of William Gibson (Neuromancer), Neal Stephenson (Snow Crash), and Bruce Sterling (Schismatrix), Stross fuses ideas and characters with cheerful abandon and creates a high-tech galactic adventure that belongs in most libraries.
Expanding on his award-winning short story cycle that appeared in Asimov's Science Fiction magazine, Stross (Singularity Sky) reveals a vision of the future that encompasses and expands on the newest technologies and explores the possibilities of humanity's future. Joining the ranks of William Gibson (Neuromancer), Neal Stephenson (Snow Crash), and Bruce Sterling (Schismatrix), Stross fuses ideas and characters with cheerful abandon and creates a high-tech galactic adventure that belongs in most libraries.
Wednesday, July 20, 2005
How my lower back pain returned
From my July training log:
Tuesday, July 5
Haven't done much lower body strength work, so decided to revisit Full KOntact KB basic drills, with double 16kg KBs.
1-leg DL x5 x2
Dragon Twist x3 x2
Weaving Side Step x5 x2
Side-Side Step x5 x2
Front-Back Step Left Lead x5 x2
Front-Back Step Right Lead x5 x2
Joint mobility during breaks between sets
Arms and shoulders sore just from supporting KBs in rack holds.
Read about a Body-Flow Kinetic Chain, recommended as a compensatory movement for high volume upper body training with KBs and CBs, on the Rmax forum. I didn't do much upper body specific work today, but the movement interested me so I decided to try it:
Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll (then reverse the chain)
I did about 5 reps of the chain. Out of the 5, I succeeded in doing one continuously without interruptions in movement. Not an easy kinetic chain for me, but fun, considering I just learned the Long Arm Roll last weekend.
Wednesday, July 6
Modified Upper Body EDT:
10 sets of:
Pullup x2, supersetted with
1-arm Military Press w/16kg KB x2
Minimum of 60sec. breaks between sets, joint mobility during breaks
Power Wheel work:
Pike Ups x3 x4
Hip Ups x3 x4
Cooldown/Release:
Body-Flow Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Notes: Been doing a lot of KB work of late to build up work capacity for KB workshop on July 16 and to rebuild strength to handle 15lb clubbells. Did not manage a single rep of the Kinetic Chain without interruption in movement, but the movement felt smoother this time around.
Saturday, July 9
Warrior Wellness at Intermediate, except for Neck, 4CBD, and Ankles
Modified Lower Body EDT w/16kg KBs:
10 sets of:
Double Swing x2, supersetted with
Dragon Twist x2
Minimum of 60sec. breaks between sets, joint mobility during breaks
I started doing Double Snatches, but after 2 sets, I realized my form was really, really rusty and decided to stick to double swings. I decided I should stick to Mike Mahler's original instruction to have a 1 min. break between exercises instead of supersetting two exercises together. Moving on...
H2H 2-hand Flip-and-Catch x5 x2
Under Leg Pass x5/direction x2
Cooldown/Release:
Body Flow:
Sideway Squat Creep x6
Long Leg Creep x6
Descending Shin Roll x3
Ascending Shin Roll Chain x5 x2
Elevated Scorpion x5
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x3
Spinal Rock x5 x2
Spinal Clover Leaf (Warrior Wellness Advanced) x3
Downward Pelvic Tilts
Sunday, July 10
Warrior Wellness Intermediate (except Neck, at Beginner)
Monday, July 11
Warrior Wellness Intermediate for Legs
Modified EDT Upper Body Circuit (8 sets)
Double 16kg KB Military Press x3
1 min. break
Pullups x3
5 min. break
Power Wheel work:
Pike Ups x4 x2
Hip Ups x4 x2
Joint mobility and Fast&Loose relaxation drills during breaks
Body-Flow:
Neck Roll x5
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Tuesday, July 12
1st session with 24kg KB since shoulder injury:
1-arm Swing x5 x10
Double KB Swing x3 x4
Original plan was to snatch, but body wasn't used to the weight.
Body-Flow Practice:
Neck Roll x3
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5 x2
Spinal Rock x4 x2
Some playing with Arm Thread Roll
Wednesday, July 13
Final KB workout before the weekend workshop - plan is to rest for the rest of the week. Lower back pain has returned from all the KB work I'd been doing. I realized the double KB work was going to be extra demanding on my lower back, but I had to prepare my body for the demands of a 6-hour workshop.
All KB work with 24kg KBs.
Double KB Cleans x3 x4
1-arm Clean&Jerk x3 x4
Jerk Position KB walk with each arm
Joint mobility during breaks between sets
Body-Flow Practice:
Neck Roll x3
Twisting Spinal Arch x3
Arm Thread Shoulder Roll x3
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Spinal Rock x5 x2
Lower back was feeling good after Body-Flow. Tried my new Yamuna Body Rolling (YBR) red ball, following the back routine on the YBR Total Body Workout DVD. Back pain still returned anyway. I'll have to wait until I try the full YBR workout before I pass further judgement on the method.
Saturday, July 16
Attended the Lisa Shaffer-Dylan Thomas KB workshop. It was 6 hours of KB training with occasional short breaks. Low back was especially sore, having been already in pain from the week's KB work.
When I got back home, tried some Long Arm Rolls and Spinal Rocks as compensatory movements for all the KB work.
Sunday, July 17
Was sore from Saturday, but still made it out to the No. VA Kettlebell Mafia Gathering organized by Dylan. Because of my sore lower back, I restricted my activity to a bit of dragging on John Starego's homemade weight sled and participating in a KB tossing contest.
Monday, July 18
Warrior Wellness in the morning and early evening helped banish most of the pain.
Body-Flow practice:
Knee Switch x10
Ascending Shin Roll Kinetic Chain x3 x2
Long Leg Roll across patch both directions - if I did it a certain way, my back didn't hurt - otherwise, well, it hurt
Circular Scorpion x5 x2
Springing Tripod Single (basic) x5 x2
Quad Switch x3 x2 - this one was really tricky on the back too
Leg Thread x3 x2 - forgot quite a bit how to do it. Will have to review on DVD
Neck Roll x5 x2
Twisting Spinal Arch x5 x2
Long Arm Roll + Reverse Long Arm Roll x5 x2
Forget the Kinetic Chain - still having difficulty doing the Reverse Long Arm Roll with my left arm being "long".
Arm Thread Shoulder Roll x5 x2
Again, I had trouble transitioning from the Spinal Rock back to Cossack Squat with the left arm threading
Spinal Rock x3 x2 - went for quicker than usual tempo this time.
Back felt great afterwards! Still feels good right now!
Wednesday, July 20
Sitting at work all day still causes my low back pain to return. I believe the cause was too much volume in the KB work I did last week. My low back was already feeling sore BEFORE the KB workshop and KB Mafia Gathering last weekend, so of course it kept on feeling bad going into this week.
Tried the Yamuna Body Rolling Total Body Workout to see what I could do for my lower back. I followed all the routines on the DVD. It was fascinating to feel the ball sink deeper and deeper into my body with each exhalation, especially on the front side routines. Still, my low back did not feel as good as it feels after a Body-Flow session. Does this invalidate the Yamuna method? Not necessarily, in that there is a lot of technique involved - I suspect a lot of it is in syncing the breath with the movement of the body in relation to the ball, as well as the ball placement. I'm still largely unfamiliar with the method. I'll get in another Body-Flow session tomorrow.
Ok, my analysis:
I believe the cause of my present lower back pain was doing too much work with too much weight too soon. I recall double military presses with 16kg KBs feeling hard on my lower back during my July 11 workout. I should have done them in alternating (one KB in rack hold while the other is pressed) or see-saw style (press one KB while simultaneously lowering the other). The transition from 32kg total weight to 48kg total weight on July 12 (or, 72 lbs to 106lbs) was too much of a jump in weight in too short of a time period. I should have phased in the greater weight more gradually over time. By Thursday, July 14, my lower back pain was back. And of course the KB workshop weekend made it worse.
On top of that, my chair at work was aggravating my lower back pain.
Tuesday, July 5
Haven't done much lower body strength work, so decided to revisit Full KOntact KB basic drills, with double 16kg KBs.
1-leg DL x5 x2
Dragon Twist x3 x2
Weaving Side Step x5 x2
Side-Side Step x5 x2
Front-Back Step Left Lead x5 x2
Front-Back Step Right Lead x5 x2
Joint mobility during breaks between sets
Arms and shoulders sore just from supporting KBs in rack holds.
Read about a Body-Flow Kinetic Chain, recommended as a compensatory movement for high volume upper body training with KBs and CBs, on the Rmax forum. I didn't do much upper body specific work today, but the movement interested me so I decided to try it:
Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll (then reverse the chain)
I did about 5 reps of the chain. Out of the 5, I succeeded in doing one continuously without interruptions in movement. Not an easy kinetic chain for me, but fun, considering I just learned the Long Arm Roll last weekend.
Wednesday, July 6
Modified Upper Body EDT:
10 sets of:
Pullup x2, supersetted with
1-arm Military Press w/16kg KB x2
Minimum of 60sec. breaks between sets, joint mobility during breaks
Power Wheel work:
Pike Ups x3 x4
Hip Ups x3 x4
Cooldown/Release:
Body-Flow Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Notes: Been doing a lot of KB work of late to build up work capacity for KB workshop on July 16 and to rebuild strength to handle 15lb clubbells. Did not manage a single rep of the Kinetic Chain without interruption in movement, but the movement felt smoother this time around.
Saturday, July 9
Warrior Wellness at Intermediate, except for Neck, 4CBD, and Ankles
Modified Lower Body EDT w/16kg KBs:
10 sets of:
Double Swing x2, supersetted with
Dragon Twist x2
Minimum of 60sec. breaks between sets, joint mobility during breaks
I started doing Double Snatches, but after 2 sets, I realized my form was really, really rusty and decided to stick to double swings. I decided I should stick to Mike Mahler's original instruction to have a 1 min. break between exercises instead of supersetting two exercises together. Moving on...
H2H 2-hand Flip-and-Catch x5 x2
Under Leg Pass x5/direction x2
Cooldown/Release:
Body Flow:
Sideway Squat Creep x6
Long Leg Creep x6
Descending Shin Roll x3
Ascending Shin Roll Chain x5 x2
Elevated Scorpion x5
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x3
Spinal Rock x5 x2
Spinal Clover Leaf (Warrior Wellness Advanced) x3
Downward Pelvic Tilts
Sunday, July 10
Warrior Wellness Intermediate (except Neck, at Beginner)
Monday, July 11
Warrior Wellness Intermediate for Legs
Modified EDT Upper Body Circuit (8 sets)
Double 16kg KB Military Press x3
1 min. break
Pullups x3
5 min. break
Power Wheel work:
Pike Ups x4 x2
Hip Ups x4 x2
Joint mobility and Fast&Loose relaxation drills during breaks
Body-Flow:
Neck Roll x5
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Tuesday, July 12
1st session with 24kg KB since shoulder injury:
1-arm Swing x5 x10
Double KB Swing x3 x4
Original plan was to snatch, but body wasn't used to the weight.
Body-Flow Practice:
Neck Roll x3
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5 x2
Spinal Rock x4 x2
Some playing with Arm Thread Roll
Wednesday, July 13
Final KB workout before the weekend workshop - plan is to rest for the rest of the week. Lower back pain has returned from all the KB work I'd been doing. I realized the double KB work was going to be extra demanding on my lower back, but I had to prepare my body for the demands of a 6-hour workshop.
All KB work with 24kg KBs.
Double KB Cleans x3 x4
1-arm Clean&Jerk x3 x4
Jerk Position KB walk with each arm
Joint mobility during breaks between sets
Body-Flow Practice:
Neck Roll x3
Twisting Spinal Arch x3
Arm Thread Shoulder Roll x3
Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Spinal Rock x5 x2
Lower back was feeling good after Body-Flow. Tried my new Yamuna Body Rolling (YBR) red ball, following the back routine on the YBR Total Body Workout DVD. Back pain still returned anyway. I'll have to wait until I try the full YBR workout before I pass further judgement on the method.
Saturday, July 16
Attended the Lisa Shaffer-Dylan Thomas KB workshop. It was 6 hours of KB training with occasional short breaks. Low back was especially sore, having been already in pain from the week's KB work.
When I got back home, tried some Long Arm Rolls and Spinal Rocks as compensatory movements for all the KB work.
Sunday, July 17
Was sore from Saturday, but still made it out to the No. VA Kettlebell Mafia Gathering organized by Dylan. Because of my sore lower back, I restricted my activity to a bit of dragging on John Starego's homemade weight sled and participating in a KB tossing contest.
Monday, July 18
Warrior Wellness in the morning and early evening helped banish most of the pain.
Body-Flow practice:
Knee Switch x10
Ascending Shin Roll Kinetic Chain x3 x2
Long Leg Roll across patch both directions - if I did it a certain way, my back didn't hurt - otherwise, well, it hurt
Circular Scorpion x5 x2
Springing Tripod Single (basic) x5 x2
Quad Switch x3 x2 - this one was really tricky on the back too
Leg Thread x3 x2 - forgot quite a bit how to do it. Will have to review on DVD
Neck Roll x5 x2
Twisting Spinal Arch x5 x2
Long Arm Roll + Reverse Long Arm Roll x5 x2
Forget the Kinetic Chain - still having difficulty doing the Reverse Long Arm Roll with my left arm being "long".
Arm Thread Shoulder Roll x5 x2
Again, I had trouble transitioning from the Spinal Rock back to Cossack Squat with the left arm threading
Spinal Rock x3 x2 - went for quicker than usual tempo this time.
Back felt great afterwards! Still feels good right now!
Wednesday, July 20
Sitting at work all day still causes my low back pain to return. I believe the cause was too much volume in the KB work I did last week. My low back was already feeling sore BEFORE the KB workshop and KB Mafia Gathering last weekend, so of course it kept on feeling bad going into this week.
Tried the Yamuna Body Rolling Total Body Workout to see what I could do for my lower back. I followed all the routines on the DVD. It was fascinating to feel the ball sink deeper and deeper into my body with each exhalation, especially on the front side routines. Still, my low back did not feel as good as it feels after a Body-Flow session. Does this invalidate the Yamuna method? Not necessarily, in that there is a lot of technique involved - I suspect a lot of it is in syncing the breath with the movement of the body in relation to the ball, as well as the ball placement. I'm still largely unfamiliar with the method. I'll get in another Body-Flow session tomorrow.
Ok, my analysis:
I believe the cause of my present lower back pain was doing too much work with too much weight too soon. I recall double military presses with 16kg KBs feeling hard on my lower back during my July 11 workout. I should have done them in alternating (one KB in rack hold while the other is pressed) or see-saw style (press one KB while simultaneously lowering the other). The transition from 32kg total weight to 48kg total weight on July 12 (or, 72 lbs to 106lbs) was too much of a jump in weight in too short of a time period. I should have phased in the greater weight more gradually over time. By Thursday, July 14, my lower back pain was back. And of course the KB workshop weekend made it worse.
On top of that, my chair at work was aggravating my lower back pain.
The Laughing Warrior
Connie Brown is a certifed instructor of CST (Circular Strength Training). She has written several very helpful articles for those new to CST - most recently a great series of articles concerning various portions of the Warrior Wellness Beginner program. I should soon be adding a link to Connie's Laughing Warrior newsletter page, which has these articles and more. Or you can read them right now by clicking this link
Can I Get An Amen?
I have a fondness for drum-and-bass/jungle/glitch as expressed by Squarepusher and Photek. The "Amen Break" is an oft-used sonic building block in these genres.
Can I Get An Amen? is an informative audio installation about the Amen Break, covering its history and touching on copyright issues.
Can I Get An Amen? is an informative audio installation about the Amen Break, covering its history and touching on copyright issues.
P I T A R U
P I T A R U
From the InsertSilence website:
Amit Pitaru (b.1974) writes software to facilitate his work and research in the fields of audio-visual art, music, print and interaction design.
This originally came to my attention via a forum post about Pitaru's Sonice Wire Sculptor, one of a growing selection of interactive visual art/music software applications.
From the InsertSilence website:
Amit Pitaru (b.1974) writes software to facilitate his work and research in the fields of audio-visual art, music, print and interaction design.
This originally came to my attention via a forum post about Pitaru's Sonice Wire Sculptor, one of a growing selection of interactive visual art/music software applications.
Tuesday, July 19, 2005
Thursday, July 14, 2005
The Seal Quest's article on Self-Myofascial Release
I believe I posted an article about SMR with a foam roller. Here is another one from The SEAL Quest.
This section clears up why my Yamuna Body Rolling trial session yesterday didn't do anything for my lower back:
Ensure that the you DO NOT have ANY lower back pain or orthopedic conditions in your spine
This section clears up why my Yamuna Body Rolling trial session yesterday didn't do anything for my lower back:
Ensure that the you DO NOT have ANY lower back pain or orthopedic conditions in your spine
Harmonic Singing Techniques
My first exposure to harmonic singing was a concert by the Tuvan group, Huun Huur Tu. If, like me, you've ever wondered how to sing like that, a mini-tutorial can be found here.
Wednesday, July 06, 2005
Wednesday's training
Modified Upper Body EDT:
10 sets of:
Pullup x2, supersetted with
1-arm Military Press w/16kg KB x2
Minimum of 60sec. breaks between sets, joint mobility during breaks
Power Wheel work:
Pike Ups x3 x4
Hip Ups x3 x4
Cooldown/Release:
Body-Flow Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Notes: Been doing a lot of KB work of late to build up work capacity for KB workshop on July 16 and to rebuild strength to handle 15lb clubbells. Did not manage a single rep of the Kinetic Chain without interruption in movement, but the movement felt smoother this time around.
Check out Mike Mahler's article on Modified EDT. The one change I made for my workout was supersetting the pullups and presses together instead of taking a one-minute break between each exercise.
10 sets of:
Pullup x2, supersetted with
1-arm Military Press w/16kg KB x2
Minimum of 60sec. breaks between sets, joint mobility during breaks
Power Wheel work:
Pike Ups x3 x4
Hip Ups x3 x4
Cooldown/Release:
Body-Flow Kinetic Chain: Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll x5
Notes: Been doing a lot of KB work of late to build up work capacity for KB workshop on July 16 and to rebuild strength to handle 15lb clubbells. Did not manage a single rep of the Kinetic Chain without interruption in movement, but the movement felt smoother this time around.
Check out Mike Mahler's article on Modified EDT. The one change I made for my workout was supersetting the pullups and presses together instead of taking a one-minute break between each exercise.
Biotensegrity
Biotensegrity Home Page
From the website:
I am an Orthopedic Surgeon with a special interest in Tensegrity biomechanics, biotensegrity.
Tensegrity is a naturally occurring construct first recognized and developed by Ken Snelson and R. Buckminster Fuller in which the compression elements of the construct 'float' in continuous tension network (example: bicycle wheel).
Tensegrity icosahedrons are used to model biologic organisms from viruses to vertebrates, their cells, systems and subsystems.
From the website:
I am an Orthopedic Surgeon with a special interest in Tensegrity biomechanics, biotensegrity.
Tensegrity is a naturally occurring construct first recognized and developed by Ken Snelson and R. Buckminster Fuller in which the compression elements of the construct 'float' in continuous tension network (example: bicycle wheel).
Tensegrity icosahedrons are used to model biologic organisms from viruses to vertebrates, their cells, systems and subsystems.
Electroplankton
Electroplankton is a "game" for Nintendo DS that is really an interactive art and music installation in software. The official website has a very nice video overview of the work of artist Toshio Iwai, inventor of Electroplankton, from 1984 to present:
http://electroplankton.com/
To view the video, click the blue circle in the middle, wait for
Shockwave to load, click the 4th bubble from the left, then click the
4th link from the top (above the middle blue link). It starts with
some amazing flipbook animated art, then goes on to show Iwai's other
art projects.
I got these instructions from the Cheap Ass Gamer forum
Electroplankton was released only to the Japanese market, but there are a number of specialty/import shops that sell it to non-Japanese. The game is reportedly easy enough to learn and play for English readers. One thing it can do that LSDJ and Nanoloop, to my knowledge, can't is sample audio (via the DS mic) and play it back in realtime.
This is an English-language preview of the game with lots of video demos:
http://ds.ign.com/articles/603/603336p2.html
My first encounter with Game Boy music-making was a few years ago when I got a Game Boy Color to try out Nanoloop and Little Sound DJ, two music-making cartridges for Game Boy. I didn't get far with it, but Electroplankton has revived my interest in making music with a handheld Nintendo game console. There is an international Game Boy music making scene, though mostly underground.
http://electroplankton.com/
To view the video, click the blue circle in the middle, wait for
Shockwave to load, click the 4th bubble from the left, then click the
4th link from the top (above the middle blue link). It starts with
some amazing flipbook animated art, then goes on to show Iwai's other
art projects.
I got these instructions from the Cheap Ass Gamer forum
Electroplankton was released only to the Japanese market, but there are a number of specialty/import shops that sell it to non-Japanese. The game is reportedly easy enough to learn and play for English readers. One thing it can do that LSDJ and Nanoloop, to my knowledge, can't is sample audio (via the DS mic) and play it back in realtime.
This is an English-language preview of the game with lots of video demos:
http://ds.ign.com/articles/603/603336p2.html
My first encounter with Game Boy music-making was a few years ago when I got a Game Boy Color to try out Nanoloop and Little Sound DJ, two music-making cartridges for Game Boy. I didn't get far with it, but Electroplankton has revived my interest in making music with a handheld Nintendo game console. There is an international Game Boy music making scene, though mostly underground.
Tuesday, July 05, 2005
Tuesday's Training
Haven't done much lower body strength work, so decided to revisit Full KOntact KB basic drills, with double 16kg KBs.
1-leg DL x5 x2
Dragon Twist x3 x2
Weaving Side Step x5 x2
Side-Side Step x5 x2
Front-Back Step Left Lead x5 x2
Front-Back Step Right Lead x5 x2
Joint mobility during breaks between sets
Arms and shoulders sore just from supporting KBs in rack holds.
Read about a Body-Flow Kinetic Chain, recommended as a compensatory movement for high volume upper body training with KBs and CBs, on the Rmax forum. I didn't do much upper body specific work today, but the movement interested me so I decided to try it:
Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll (then reverse the chain)
I did about 5 reps of the chain. Out of the 5, I succeeded in doing one continuously without interruptions in movement. Not an easy kinetic chain for me, but fun, considering I just learned the Long Arm Roll last weekend.
1-leg DL x5 x2
Dragon Twist x3 x2
Weaving Side Step x5 x2
Side-Side Step x5 x2
Front-Back Step Left Lead x5 x2
Front-Back Step Right Lead x5 x2
Joint mobility during breaks between sets
Arms and shoulders sore just from supporting KBs in rack holds.
Read about a Body-Flow Kinetic Chain, recommended as a compensatory movement for high volume upper body training with KBs and CBs, on the Rmax forum. I didn't do much upper body specific work today, but the movement interested me so I decided to try it:
Long Arm Roll + Shinbox Switch + Reverse Long Arm Roll (then reverse the chain)
I did about 5 reps of the chain. Out of the 5, I succeeded in doing one continuously without interruptions in movement. Not an easy kinetic chain for me, but fun, considering I just learned the Long Arm Roll last weekend.
Monday, July 04, 2005
Monday's Training
Last night, I was suddenly called by my friend to help move his new TV from a truck into his house, then up the stairs, then down the stairs again. While my lower back feels fine, I'm still trying to be smart about re-introducing it to progressively greater loads, so I decided to take today off from lifting and just practice joint mobility and Body-Flow, with emphasis on the Long Arm Roll.
Warrior Wellness Intermediate (except neck, upper thorax, 4CBD - these done at Beginner level)
RPE=Rate of Perceived Effort, RPT=Rate of Perceived Technique
Neck Roll x3 x2
Long Arm Roll x3 x4 RPE=3, RPT=2
Traveling Long Arm Roll x3 x2 RPE=3, RPT=2
Arm Thread Roll RPE=2, RPT=2
Spinal Rock (Be Breathed Butterfly version) x5 x4
Warrior Wellness Intermediate (except neck, upper thorax, 4CBD - these done at Beginner level)
RPE=Rate of Perceived Effort, RPT=Rate of Perceived Technique
Neck Roll x3 x2
Long Arm Roll x3 x4 RPE=3, RPT=2
Traveling Long Arm Roll x3 x2 RPE=3, RPT=2
Arm Thread Roll RPE=2, RPT=2
Spinal Rock (Be Breathed Butterfly version) x5 x4
Friday, July 01, 2005
The Downing Street Memo :: What is it?
The Downing Street Memo :: What is it?
The Downing Street "Memo" is actually a document containing meeting minutes transcribed during the British Prime Minister's meeting on July 23, 2002—eight months PRIOR to the invasion of Iraq in March 2003. The Sunday Times printed the text of this document on Sunday, May 1, 2005. Since then, several other leaked UK government documents have come to light. Together they paint a picture of a President intent on invasion, and a loyal ally troubled both by how it could be justified and by what it would bring.
This site is intended as a resource for anyone who wants to understand the meaning and context of these documents as they relate to the Bush administration's case for war.
The Downing Street "Memo" is actually a document containing meeting minutes transcribed during the British Prime Minister's meeting on July 23, 2002—eight months PRIOR to the invasion of Iraq in March 2003. The Sunday Times printed the text of this document on Sunday, May 1, 2005. Since then, several other leaked UK government documents have come to light. Together they paint a picture of a President intent on invasion, and a loyal ally troubled both by how it could be justified and by what it would bring.
This site is intended as a resource for anyone who wants to understand the meaning and context of these documents as they relate to the Bush administration's case for war.
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