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Monday, 23 June 2014

Week 19 & 20 - Meeting goals, on and upside down

Getting there slowly. :) 


The past fortnight has been amazing in the sense of achievement.
Breaking records and meeting multiple goals not only means I've proved to myself I can do these things, but also leads me to believe I'm capable of doing much more complex movements, such as multiple back and springs.

Goals met in the past 2 weeks.
- Cartwheel - check! not perfect yet but its a cartwheel . Im landing on my feet not my butt. Doesn't sound like much but this is a massive achievement for me with years of hard wired fear reactivity that had to be rewired to make happen.
- Handstands on the head.  - check! (Didn't even know this was a thing but I can do it now)
- Clubbell Century Mills (100 right hand 100 left hand as one set 10lb clubs) BAM! done.
- Clubbell Century Swipes (100 double swipes both hands at once as one set, after the mills) BAM!
I made 100 swipes last week but I couldn't get through both mills and swipes in one session as single sets.
- This isn't  really a goal but worth mentioning. I now have a student. My wife. :) Rosanna has now been woken up at daybreak every day for 14 days to start working through intuflow beginner. This was her Idea and choice. as it always must be. No one can make this decision for you...

And the drum beats go like this......

Week 19

Monday 26th May 2014 - Rest / Active Recovery

5am Intuflow Beginner with Rosanna. :)
Im running through the same program as her as she learns, and ill do the more advanced stuff on my own later if I  get a chance.

Tuesday 27th May 2014 - Light 
5am Intuflow Beginner w/Rosanna
--
5:30pm
- Intuflow Intermediate
- Shaolin Kung Fu

Wednesday 28th May 2014 - Medium
5am Intuflow Beginner w/Rosanna

6pm
-Intuflow intermediate
- Shaolin Stretching
- Clubbell sets as follows


Total Time 57mins

Thursday 29th May 2014 - Peak
5am Intuflow Beginner w/Rosanna

6pm Peak - first attempt at proper century with swipes and mills.
- Intuflow Intermediate
- Swipes - 10lb Clubbells - 100 Right hand / 100 Left hand - 6mins BAM..
Rest
- Mills - 10lb Clubbells - Right hand 39 / 19 / 17 / 25  ... Left Hand 29 / 21 / 15 / 15 / 10 / 10
(total 100 in 4 sets Right , 5 sets left . 30second rests in sholder park position)
Total time 8mins 45seconds .
Thought I would do better than this. Weakness in the wrists.
Then I finished up testing the 10min core section of Scotts new 6 degrees of flow.
Far out im weak in these areas. need a lot of work to even think about finishing this.

Also Rosanna (for an early Birthday present) got me the entire 6 degrees of flow package at the into VIP rate. but im not allowed to download it till my birthday.. arrgg , cant wait. Never thought Id be excited about a new fitness program, but this is Scott Sonnon we are talking about. This guy helped change my life in so many ways, and he's coming back to Brisbane for a bunch of certification courses in December so I want to learn all the new material and get up to scratch myself before hand.

Friday 30th May 2014 - Rest / Active Recovery
5am Intuflow Beginner w/Rosanna

Saturday 31st May 2014 - Rest / Active Recovery
We skipped it all today.. as we were busy. But its still a rest day so its allowed.

Sunday 1st June 2014 - Rest / Active Recovery
10am Intuflow Beginner w/Rosanna

Week 20 - All this work pays off. 

Monday 2nd June 2014 - Rest / Active Recovery
5am Intuflow Beginner w/Rosanna

Tuesday 3rd June 2014 - Light 
5am Intuflow Beginner w/Rosanna

5:00pm - Intuflow Intermediate
5:30pm - Shaolin Kung Fu Training.
My teacher was away this evening so Arthur took the class again.
Geh, he drills us so hard but so well worth it. Doubling the numbers on everything to the point where I couldnt lift myself off the floor . Thanks dude . (meaning both sincere and sarcastic at the same time) ha ha

Wednesday 4th June 2014 - Medium
Can hardly walk from last night. geh.
5am Intuflow Beginner w/Rosanna

6pm . Medium work out.
- Intuflow intermediate
- 10 min - 6 Degrees core drills
- Clubbell sets as follows 10lb clubbells
Total Time 47mins.

Thursday 5th June 2014 - Peak
5am Intuflow Beginner w/Rosanna

6pm Peak sets .time for the century
- Intuflow Intermediate
- 10min - 6 degrees core routine
- The following clubbell exercises, see sets for weights.
Mills and swipes both with 10lb Clubbells







Thats a full century with both mills and swipes in the same set. finally did it. very happy with that.
The proper mens Clubbell athletics class is with 25lb clubs , so theres sill plenty of room for improvment.

Friday 6th June 2014 - Rest / Active Recovery
5am Intuflow Beginner w/Rosanna

Saturday 7th June 2014 - Rest / Active Recovery
We missed intuflow this morning ..decided to catch up on some lost sleep before a busy day ahead.

We had lots to do today so I worked in the plan to head to my Kungfu school to do the acro class. ive This is only my second class and its more like gymnastics than kung fu. But this is what I originally signed up for.
10AM - Acro class
- Intuflow Intermediate
- Acro

So I had one goal today, land a proper cart wheel. After all the warm up and core strength work, we finally hit the mats. First attempt at the cartwheel and landed on my butt as usual. Ive got many years of built up fear reactivity which causes me to fold and land like this. Did it again a few times , until William demonstrated . "this is what you are doing" he said, then did just that, folded and landed on his butt. Bingo. theres something about these upside down movements. You cant see your self as you are doing it so you really hand no idea what the legs in the air are doing. Unless you have a video camera on you, having someone show you helps a great deal. Once seeing this. the next go, I got it.not great but on my feet . Again and its neater, and again straighter. Ive still got a bit of bend in my legs. but its to the point now that you can call it a cartwheel.

Next we went onto the same but landing on both feet facing backwards. This looked hard but as they said, its actually easier than a cartwheel. It the bend backwards over onto your hands that came next that caused the problems. ha ha. no back hand spring for me just yet. but I now have a taste for how it should feel.

Next up Head stands. I was like, What  ?  yes thats right hand stands on your head. More of a tripod kid of deal. 2 hands and your head. Both legs in the air knees bent. Then balance. This is the lead up to doing the Shaolin... I guess you would say... back HEAD springs. flipping head to feet, head to feet. etc. Although thats a long way off for me. I can now do head stands. and Ill be doing them every day as its the weirdest feeling, and makes you feel like a kid again, playing silly buggars in the park.

Sunday 08th June 2014 - Rest / Active Recovery
6am Intuflow Beginner w/Rosanna
- Also played around a bit standing on my head and doing more cartwheels. This stuff is awesome.

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Weekly notes. 
- Hands are still weak for club exercises and acro work like cartwheels etc and need strengthening.
- Core needs a lot of work.
- ankles better but still need strengthening.
- overall flexibility needs a lot of work especially in the back.