Open Workout for Athletistry 6.10.11

Athletistry: Custom Athletic Programming, Yoga and Ayurveda brought to you by TJ Burleigh and Carey Rockland.

The following workout was done as part of my collaboration with my partner, TJ Burleigh. She has been engaging in more dynamic physical training, and I have been integrating more yoga, Ayurveda and mindfulness to my practice. We bring these traditions together through Athletistry.


Warm-Up: dynamic stretching, foam roller

Sequence One:
Single Arm DB Snatch x 10 reps each side
Low to High Barbell Rotation x 10 reps each side
Single Side Rotational Barbell Shoulder Press x 10 reps each side
Complete 3 rounds, resting only as needed to ensure proper form


DB Snatch

















Low to High Barbell Rotation





















Rotational Barbell Shoulder Press






Sequence Two:
DB Swings x 20 reps total
Recline Rows with dynamic "switch grip" x 10 reps
Floor to Bench Burpees x 10 reps
Complete 3 rounds, resting only as needed to ensure proper form


DB Swing











Recline Rows with dynamic "switch grip" - smooth transitions are very important











Floor to Bench Burpees











Finisher:
Hanging Leg Raises - 5 sets of 10 reps














Cool Down, Stretch out.



This very dynamic workout was inspired by material from folks such as: Chip Conrad of Bodytribe, Vince Brown, Ross Enamait and BodyWeightCulture.com

Proper form is vital to completing this workout safely - if you are unsure, please consult a fitness professional. Always get your doctor's clearance before participating in an exercise program.

Open Workout Tuesday, June 7

For the month of June I am opening up my workouts. You can workout "with" me at a fraction of the cost of a private session. I will design the program to address your needs, but you will also do my workout. This is a great way to inspire each other and keep the quality of work high. The limit is 3 training partners for any one workout. Workouts may be indoors or out, contact me if you would like to join in! We meet Tuesdays and Thursdays at 10 AM.

Today Joe Houston was my workout partner. Joe is a great athlete, who always inspires me to up my game. Today we worked on full body movements to get the most out of our time, building strength while keeping our heart rates up.

Warm-up: Foam roller work and dynamic stretching

Sequence One:
Rack Pull x 10 reps
Sandbag Clean x 10 reps
Box Squat & Shoulder Press x 10 reps
Complete 3 rounds, taking rest only as needed.





Sequence Two:
Floor Press x 15 - 20 reps
Leg Raises while supporting bar x 15 - 20 reps
TRX Chest Press x 15 reps
TRX Back Row x 15 reps
Squat Deck x 20 reps
Complete 3 rounds with minimal rest.





Sequence Three:
Upright Rows x 15 reps
Shoulder Press x 15 reps
Biceps curls x 10 reps plus 30 count isometric hold at end
Complete three rounds with minimal rest.

Cool Down, Stretch Out!

We had a blast. I look forward to mixing it up with those of you who would like to join me! I will continue to post several of our workouts here as well. Happy training!

**Please note** You should get a doctor's clearance to exercise and make certain that you are using correct form with any of the exercises described above. Ask for help from a fitness professional if you are unsure.

Courage, Risk, Community

"Courage is the most important of all the virtues, because without courage you can't practice any other virtue consistently. You can practice any virtue erratically, but nothing consistently without courage." - Maya Angelou

Back in 2006, when I began my masters program in Sport Management my first professor was a guy named Dr. Rich Cellini. From day one he insisted that we accept that our friends, peers, and colleagues want us to succeed. Really, really, really, we were surrounded by people who wanted to help us get where we needed to go. We were also those same people who wanted to help others make it. That concept was primary. We were instructed to get to know people, to get out there, to remember people, to stay in touch. We were to always, under every circumstance, maintain an up-beat approach, an optimistic outlook, and to implement a relentless try-again policy when things didn't immediately turn to gold.

Cellini taught us a lesson in courage. That is what is outlined above. Yes, life can be messy and there are exceptions, but the overarching theme is right on. We need each other to do our best work.

When I was first learning how to be a trainer and coach, I had mentors and coaches (and still do). When I first stepped on the mat, people took time to teach me how to move, (and still do). When I coach a class, the group makes space for the new member, encouraging them to grow into the shared experience. Life would be lonely if we weren't engaged in helping each other grow.

The stalling point is when we don't reach out for something we want for fear of being turned away at the door. Sometimes this happens and it hurts. But that is not the end of the story. Reach out again. Then do it again. There will come a point when the reaching is no longer scary. There will come a point when the door opens. The important thing is to keep moving and outwardly engaging. The other alternative is to stay at square one, dissatisfied. Persistent effort is inspiring. Be that inspiring person. Help others be persistent.

For what its worth, I hear so many stories about people who hate the gym environment, who feel uncomfortable, judged, or not part of the glamor-fit. That is a valid and important perspective. There are moments, themes and atmospheres, that are formidable in formal exercise environments. Simultaneously, there are people in those spaces who will rally for your participation, who are glad you decided to come in today, who will want to see you tomorrow because your presence will help them. There will be people who want to see you succeed. There will be people who recognize that fitness is a broad concept, that it includes happiness and fun, energy, vitality and self-acceptance. That experience is possible.

Five years after that first class with Cellini, I still remind myself of all the support that surrounds us, encouraging us to take that next step. And the next. And the next.

Yoga for Athletes: A Brainstorm

I want to blog about this because I am about to co-teach this workshop with Traci Joy Burleigh (April 30, 1:30-3:30PM at Bernal Yoga).

Why is Yoga for Athletes a good idea?

I have always tended toward athleticism, but yoga has been an incredibly difficult practice to incorporate due to extreme inner resistance. As is often true when such inner resistance is present, yoga has dramatically improved the quality of my life, athletic and otherwise.

How yoga has helped me athletically:

Yoga has brought forward the subtleties of presence that I had effectively ignored.

Yoga has improved my intuitive balance and spatial awareness from a state of calm that I can now take with me into competition or chaos.

Yoga brings up the inner monsters that take me off track in my sport of choice. I get to address them on the yoga mat, where it is quiet (and I beat them).

Yoga has strengthened my body in ways I cannot replicate in the gym or in martial arts. This type of strength has improved my lifts and fighting style. Slow chatturanga has increased the amount of weight I can bench.

How athleticism has helped me with yoga:

Athleticism teaches that improvement comes with practice. There is no yoga standard to reach. Practice effects change.

Athleticism has given me the courage to be more present with myself. Yoga requires presence without an external opponent, which means there are no distractions from self.

Athleticism has given me lessons from loss. I learn more when I lose. Recognizing the lesson at hand leads to growth.

Athleticism requires persistence. The work is always in progress. A great performance is not the end of the story.

Athleticism has toughened my skin. Being slightly less sensitive has given me the courage to go again, then one more time, and then another, and another. Eventually I grow beyond my perceived limits.

Again, why this is a good idea:

The labels of yogi or athlete are not important. Deepening the relationship with self and physical experience makes life better, physically and emotionally. Exploring this relationship from two nicely counterbalanced perspectives enriches the experience. The strengths of the yogi and the strengths of the athlete are strengths for living.

Strength Tools: Self-Discipline

"It is not enough to have great qualities; We should also have the management of them." - La Rochefoucauld

Strength is of value. The over-culture is clear on this. What is it that makes strength effective? Refinement improves strength in whatever form it takes. Self-discipline cultivates strength over time.

Self-discipline is the quality of consistently taking strategic action toward a specific outcome, despite resistance, emotional struggle, or inconvenience. Self-discipline is hot. It is empowering. It is the road to mastery.

Why self-discipline is important:

1. It creates excellence - commitment to practice improves skill.

2. It increases fortitude - going further than previously possible feels good.

3. It heightens individuality - decisiveness enhances character.

4. It builds self-trust and ease - inner life is aligned with action.

5. It frees up energy for other endeavors - efficiency increases.

Self-discipline is not self-punishment. Using it as such will backfire. It is not about stopping something good or mindless deprivation. It is about developing chosen qualities with purpose.

It is about staying on track (despite the opportunity to jump off) and getting there, finally, with self-respect and a sense of accomplishment. The experience of achievement over time, through adversity, creates a formidable foundation.

Three techniques for developing self-discipline:

1. List one area of desired improvement and choose one action step to incorporate into daily life. Do this every day. No matter what. Write it down.

2. Notice one consistent area where reactivity blocks progress. Make an alternate effective behavior choice. Practice it every day. Record the new results.

3. Identify one restrictive myth that places limits on potential. Replace it with the truth and act accordingly, in one small way. Repeat and write it down.

Self-discipline is a powerful tool. It is simple but not easy. Engage an accountable friend. Enjoy the adventure.

As a parting thought check out these septuagenarian bodybuilders

Running Meditation

Exercising for a clearer mind and a higher quality of consciousness is an incredible combined effort and an efficient method of exacting mind-body connection. I am interested in the long-term practice of such techniques and will sometimes share my own explorations here.

Yesterday, at the suggestion of Mushtaq Ali I ran 32 tabata intervals (20 seconds on, 10 seconds off) followed by a 20 minute walking meditation.

The experience was interesting in that my focus stayed in-the-moment for each 20 seconds of exertion (I pushed the pace) - attention was on proper foot strike (barefoot style), efficient breathing, observation of heart rate. The 10 seconds of rest were focused on recovery breathing and route choices (light traffic to Bernal Hill). There wasn't room for anything else. 32 intervals passed as though there was only one interval - the one I was focusing on.

The chemical effect of the running resulted in a high that was primal - I was not my urban self - the resulting freedom jolted me out of my regular sitting meditation thought loops.

When I moved into the walking meditation portion of the exercise, my heart rate and breathing were still elevated so I focused on bringing them down. Then the crispness of the air burning my lungs came into focus as did the dirt patterns of the path I was on. Then focus shifted to running energy. Then I experienced the fatigue of 32 intervals of explosive running so I sat for the last 10 minutes looking out over San Francisco - metta-meditation. Next time I will choose to observe the exhaustion while continuing to walk.

This technique is not easier than, nor is it an escape from, seated meditation. It definitely requires active attention! Discipline and depth will develop through practice.

Rest!

How much rest do we need when we are participating in an exercise program? This is a common question and a sensitive one, because we receive such strong messages about the importance of exercise at this time in cultural history.

Just like exercise, rest is incredibly important no matter what your level of fitness.

Numerous effective formulas currently exist in the exercise community for determining proper rest schedules, examples being:

- every other day
- two days on, one day off, three days on, two days off
- one day off every four
- one day off every six
- seven - nine active days with varying levels of exertion

My personal preference after years of self-evaluation is to tune into my body and recognize my own need-for-rest indicators. These are typically a combination of: lack of experience of flow, a feeling of strained movements, a lack of energy generation to keep pace with the workout, irritability, over-tiredness or hyperactivity, breath rate and fatigue that is in excess of the demand, an immune system dip or an inability to fall asleep.

Some of us tend to drag our feet with regard to exercise, meaning, it is difficult to engage in an exercise program at all. The initial experience of exercise is unpleasant, and sticking with it feels continuously exhausting. Ideally, when starting an exercise program, the program design is progressive. We start with light exertion, light weights, light cardiovascular work, adequate warm-ups and cool-downs. We ease into the program. We take days off from formal exercise and instead go for walks and participate in enjoyable physical activities that we don't classify as workouts. If we are consistent, our energy will begin to rise to meet the workout. Days off are important, but ideally, we begin to crave the workout and our energy levels will begin to let us know when it is time for a rest day.

Once a fitness baseline has been established, finding a work / rest schedule is much easier. Experiment with the list above to determine what works best for you and if necessary, consult with a coach or trainer. Often trainers offer program design sessions which are a great way to establish an individual program if you are not a candidate for ongoing training. Exercise routines should be varied (unless sport specific work is of the essence), and programs should be changed at least every 4-6 weeks to avoid fitness plateaus, boredom and repetitive stress issues.

Some of us tend to over-train due to an intense physical drive that is closely linked to the experience of mental-emotional release, or because we are under the impression that more is better. This is fairly common, and finding balance is crucial. Exercise is culturally lauded so coming to terms with chronic over-training can be tricky. Among other things, exercise is incredibly beneficial for mood-balancing, stress reduction, and relief from depression. This is good! The problem arises when exercise is taken to the point where mental acuity is reduced, fatigue prevents us from addressing real issues, we feel emotionally numb and the risk of injury increases. Slowing this pattern is not easy, but is necessary for improved performance and a balanced life. In the best case scenario, workout sessions are reduced, and rest / recovery sessions are substituted in their place. The quality of the remaining workouts increases, a feeling of well-being replaces the symptoms of over-training and there is minimal back-lash. Often a meditative practice emphasizing stillness and calm, communication with friends, or another form of support is necessary.

For more information on rest, check out this article: http://tinyurl.com/2a7vgay