Pulping the Structure 4x7

[Joseph David]

I had a private session with Coach Sonnon at MU IC. After reviewing some of my performance impediments we came up with some specific mobility exercises. I’m going to incorporate those exercises to further clean my slate and delve deep into my Prasara practice. For the next six months I’m going to focus on the five first series flows. At IC Coach Sonnon talked about taking your practice deeper by focusing on one thing at a time. For this 4x7 cycle I’m going to pick Flock of Pigeons as the vehicle to open my hips to clear the reactivity between hip recruitment and core activation.

The basic elements of this cycle:
Closed and Open Chain DJM
Compensatory Closed Chain DJM
Flow Fit
Asana practice
Prasara Flock of Pigeons

AM mobility practice will be my primary Prasara practice.
PM mobility practice will be my combination of Intu Flow and energetic vibration drills.

[Joseph David]

Cycle1 Day1
Medium Intensity:

Flock of Pigeons KC#1
5 rounds
RP TED 723

I noticed I was hemming out the thigh swing returning to the triangle squat. It took me a few rounds to figure out why I wasn’t returning to “front of the room”

Compensatory KC#1
Lunge pose->twisted lunge->straddle squat switch->lunge pose
5 rounds
RP TED 723

Driving the hip is challenging, I have lots of ROM to recover

Compensatory KC#2
Shinbox-> back leg hip circles-> ascending shin roll->back leg hip circles->shinbox switch
5 rounds
RP TED 823

This felt the most comfortable in the discomfort;) I can go deep in the hip joint without triggering reactivity.

I went back to the first KC of Flock of Pigeons to feel the difference. This was a 40min session and I’m seeing the direction I want to take this for High Intensity. I’m going to try cycling through the three chains for three rounds then finish with 5 rounds of FOP KC#1

[Joseph David]

This took me forever to figure out:D
Tom,
I don't have the luxury of taking forever to learn, I'm old remember;):)

[Joseph David]

Today I linked the 3 KC's into one flow. I just hemmed in a down dog to transition fron the lunge sequence back into pigeon, and from pidgoen I patched into a shinbox.

LSKC three rounds
RP TED 733

Three rounds of each compensatory KC
RP TED 733

I finished with Flock of Pidgeons KC#1
3 rounds
RP TED 833

I felt I was working the edge without going to pain, just uncomfortable but not too uncomfortable. I wasn't sure if i was getting enough depth with the LSCK so I went back to the individual chains. By the end of the third round my lunges started to open up and I was finding greater contraction of the back leg glut. When I came back to FOP KC#1 I found greater extension in my C2C. I'm enjoying focusing on my yoga:)

[David Nicol]

Joseph,

I'm following this thread with great interest - really want to see how deep you get with your prasara. A really deep prasara THP is my goal in 2 or 3 THP's. Best of luck...

Dave

[Chuck Kechter]

Good stuff Joseph!

[Joseph David]

Thanks guys!!

C1D3 no intensity

closed chain joint mobilty series
RP TED 832

active recovery swim
Jacobs well is the only clean water in the area right now.
So a pleaseant swim is Cypress Creek is in order this afternoon.

My shoulder has been bothering me since I got back from SLC. So I'm taking it real easy for a while. The crew is heading up to Enchanted Towers this week and I had to decline. Climbing is irritating my shoulder so I need to just focus on my CST and get in the water for active recovery. Today my copy of Ageless mobilty arrived, so tommorow for low intensity I'll follow that program. When I was in B'ham I did Ageless 2 twice, once at IC and monday morning at the RMAX gym. I'm definatly adding this to my program.

I'm enjoying how my evening program has progressed. I think that after I finish the writing project I'm on I write a bit for the archives.

[Joseph David]

and you should have done TACFIT after, monday morning ;) :D
Add a little salt to my wounded shoulder:)
Don't you know I'm psyched to get back in the swing so I can play next time in Bham:)

[Joseph David]

C1D4 low intensity

AM mobilty: closed chain series I doubled my reps from 5 to 10
RP TED 852
lateral hips are weak

Today I did home construction. I finished out trimming my new laundry/storage room. Yeah I have a gear room:)

3x3 sets of pullups
RP TED 832
I focused on slow and smooth with C2C and shoulder pack forfront. I'm going to work at a slow build up of volume over the next several months.

Easy swim in Cypress Creek. I was practicing my free diving in Jacobs Well. The first ledge to the next chamber is 30ft. I was going down and getting rocks for the kids. I'm getting better at clearing at the right depth and speed. I made one dive where I descended too quickly and I couldn't clear as well and it created stress. Slow and smooth is much better for us old folks;)

swim RP TED 821
dive RP TED 821

[Joseph David]

C2D1 Medium Intensity

AM Closed Chain Series
RP TED 842
I'm starting to work harder with my extension series:)

Afternoon:
Ageless Mobility
RP TED 853
I worked to the edge in the back extension series. It really sparked the inner furnace

Compensatory lunge KC
3 rounds
RP TED 833
This chain is nearly identical to Flock of Pigeons KC#2. I have just hemmed in a twisted variation.

Flock of Pidgeons KC#1
3 rounds
RP TED 833

I'm still challenged in activating all the counter points. It seems I can focus on two at a time. Reaching the back leg and driving that hip open seems easier than allowing the front leg sits bone to descend. There is some stress in the knee that is a ruslt of lack of rotation in the hip. There is much to do in this structure for me:)

[Joseph David]

C2D2 High Intensity

3x3 Pull-ups
RP TED 834
The 4 on the discomfort was the first round. I had both palms turned in a strict pull up. I felt tension run down my biciptal groove. It felt like the strain was on the outer layer of the innerbag. Kinda cool to feel the differentiation. The next round I turned the right arm into a chin-up, opposition grip. The RPDdropped to a 1. For the last round I did both arms in a chin up position.

FF1 level1 ten rounds smooth and slow
RP TED 842

This was really interesting to go back to level one. I found some nuance at a depth range in my trinity. I also notice that even though my exertion was low, I remained in flow breath, my inner furnace still stoked up and I was sweating.

Compensatory KC
3 rounds RP TED 833

I looked through my notes and saw that I had homework in one other position, so I weaved it in. Here is what the chain looks like now.
Shinbox, back leg circles
Ascending shin roll, closed chain hip circles
Descending shinbox spiral
Shoulder bridge, clasp hands together keep palms together, drive arms down rotate elbow pits up
Ascending shinbox spiral
Repeat opposite side for one rep

Flock of Pigeons KC 1&2
3 rounds
RPT 843

It felt like harder work in the knee switch straddle squat today. Probably due to the increase in volume from the FF warm up.

Off to the well for some diving and easy swimming with the girls. Tonight is back to school meet the teacher night. I’m looking forward to the school year starting.

[Joseph David]

C2D3 No intensity

Today I had an appointment with my PT.
We worked on hips, no surprise;)
We did some deep illiacus release and mobilized the posterior capsule. My bursitis seamed to be a reactive pattern from the posterior capsule. She gave me a modified structure to wind removing pose to get deeper in the capsule for my particular variant.

Tomorrow I have an appointment with a Chiropractor I've never worked with. I wanted to try some Gaston technique on my shoulder to see if I can make progress there too.

[Joseph David]

C2D4 Low intensity
I had an interesting session today. I expected the Graston work to be more painful than it was. When Dr. tried to use ART on my subscape I taught her my technique that is deeper and less likely to induce the stretch receptor response. The primary culprit in my structure seemed to be the supra spinatus. After she released that then the referral down the bicpital groove diminished. I'm going to go for a series of treatments and see where it goes:)

This afternoon I'm training my daughter best friends mother. She is getting married in six weeks and wants to get toned up. I'm going to start her on FF and DJM.

After that I'll do Ageless Mobilty.

[Joseph David]

C3 D1 Medium Intensity
I did something interesting that lead me on a tangent. I was working my shinbox sequence and my eldest checked in with me. I asked her to sit on my back leg while in the shinbox. Whoa… deep posterior capsule release. I then asked my youngest to sit on the front leg. I worked with their structure align with mine. I had them get up and I switched. It was very interesting switching from this very different position. We did this for 20 min. I was worked 
RP TED 834

Afternoon swim
Many variations and KC’s In the water
Shrimping
Half fly
Revolving free
Back free

RP TED 842



C3 D2 High Intensity
Anasura class mixed levels

I got to class early and warmed up with ten min of forward pressure. Class was really fun because I worked really intensely on creating structure with counter points. I got a really good feel for the spiral lines of the legs in various asana’s.

Overall RP TED 853

Afternoon swim
More of the same as yesterday. I put my self into more of the head of the river for resistance from the current.
RP TED 852

I think the Chiropractor is deed on that my supra spinatus is the culprit in my shoulder destabilization. I’m going to see her again on Tuesday.

[Joseph David]

8/26 C3D3
No intensity
IF and easy swim practicing my water KC's

Shinbox class for Deborah and Ana.
We worked on ascending and descending spirals. I took the compononts apart and put them back together. Good class:)

8/27 C3D4
Low intensity
10 min closed chain
20 min FF
3 rounds level 1
3 rounds level 2
6 rounds level 3
RPE 853

Working deeply on the leg drive componont to open the hip in leg swoop. By the last round I was reaching through leg lock better.

Today is the first day of school for the girls wahoo!!
This afternoon I'll take them swimming:)

[Joseph David]

C4D1

AM Mobilty
Climb Mt Baldy for AM IF
Instructor mode with Amy, 2 easy laps working 7 compononts and IF beg.

Noon appointment with Chiropractor:
I like the Graston technique in a strange way. Metal instruments doing deep combing/stripping of fascial layers. Not for the faint of heart. In my own process, I found a corralation between the supra spinatus and the tricept attachment on the scapula. We worked those poins and the lat and serratus ant. My testing posture was the side plank, scapular protraction. Between each group of releases she performed I would get into the asana to reset. After some muscle stem. I felt the integrity in my clavicle return. I'm really sore from the work now and I'm seeing this is a positive direction to regaining my shoulder integration.

PM Yoga
Anusura Int. class

I got to class 20 min early for warm -up before class.
closed chain hip cicles
10 reps slow and smooth both upward and downward dog circles
3 reps of Flock of Pigeons KC #1&2
RP TED 842

asana class
RP TED 873

[Joseph David]

C4D2 high intensity

yesterday my shoulder was really sore from the body work. I took it real easy on it. In my IF practice i started to look at bent arm shoulder circles for deeper joint work while decreasing leverage. I passed on FF becuse the forward pressure seemed to be to much in that moment.

IF
RP TED 933

Flock of Pidgeon KC#1&2
3 rounds RP TED 833

Next cycle I'm ready to learn/practice KC#3 :)

C4D3 no intensity
AM mobilty IF on Mt Baldy
3 laps 220 steps up
RP TED 942

[Joseph David]

C4D4 Low Intensity
Trained with client

Be Breathed 4 variations x 10
Hold knees
Pike
Hurdler
Straddle
RP TED 832

FF level 2 20min
RP TED 852

C5D1 Medium Intensity
AM Mobility: 80min
Mixed levels IF and Ageless
RP TED 842

Afternoon Prasara
Prime joints compensatory KC
RP TED 822
Flock of Pigeons
3 x KC#1&2
RP TED 832
3 x KC#3
RP TED 833
3 x full flow
RP TED 853

Notes:
I’m starting to integrate better understanding of joining the 7 Key Components and the 3 counterpoints. The counter points are to create the stability for the surrender through strength in the Asana. The 7 components reinforce structure while complementing the counterpoints. This became particularly evident to me while maintaining shoulder pack in the king pigeon while pulling with the hand and pushing with the foot.

[Joseph David]

C5D2 High Intensity

AM Mobility:
IF mixed levels some Ageless
RP TED 833

Found a cool variation for neck infinties with the arms driving behind back;)

Afternoon Prasara:
Prime joints:
1x10 dog circles each direction
Compensatory KC x3
Playing with a new KC
Quad hop, side plank 1st variation, Quad hop (this will eventually sophisticate to all 3 variations switching through a quad hop rather than the traditional upward dog)

Flock of Pigeon
5 rounds (I inserted a down dog between rounds)

RP TED 853

Notes:
Still working the hand position in KC#3, I seem to grab my toes instead of the metatarsals. Then I have to adjust. I’m feeling my hips open up and as they do I feel more resistance behind the glimmer of tension melting. I like this working one flow deeply :)

[Joseph David]

C5D3 No Intensity

AM mobilty:
Mixed levels IF
RP TED 822

[Joseph David]

C5D4 Low Intensity

AM Mobilty:

Ageless Mobilty
RP TED 8+43

My appointment with my Graston therapist went good. We did some more stripping of the supra, also the pectoralis and sub clavical, specifically 2nd rib serratus. Man that stuff is uncomfortable;) Followed by moist heat and ultra sound.

Today was emotional for me on several fronts that all are connected. It seems that it is time for me to make another leap in emotional growth. I sold my prize possession, my VW race car, and all the extra engines and chassis components. I feel really sad but I had to grow up. That is one hobby I don't need anymore to consume my energy. My eldest was very upset also. When she was little the car was my daily driver and she had fond memories. I had to override my feeling because a year ago I had a dream that she was driving the car, and was in an accident. I couldn't handle taking on that kind of guilt knowing that I built a car too fast for her driving skill.
So I'm growing up and with that I also have the responsibility of my children. I'm a full time single dad now!! Ya that's a biggie:)Exhale...

[Coach Gostnell]

So I'm growing up and with that I also have the responsibility of my children. I'm a full time single dad now!! Ya that's a biggie Exhale...


Well, I guess with the three of you all together now, someone has to be the "grownup" (at least most of the time), so it looks like you're elected, Joseph! :D

It is sad about the car though & I can understand your daughter's distress - when I was 12, my folks sold the first car I can ever remember, a '46 Dodge and I was mad at 'em for years over it. Never liked the car they bought to replace it. ;)

[Joseph David]

Thanks Jeanne :)

C6D1 Medium Intensity

spinal rock progression:
1x10
bent knee
pike
hurdler
straddle
kipping
RP TED 842

forward pressure
1x10
dog presses
quad surging and swaying
rotating plank
RP TED 842

Compensatory KC
1x3
RP TED 733

My hips are opening up, I would like to see my shoulders catch up;)

Flock of Pigeons
1x5
Insert KC between rounds:
childs>down dog>diving dolphin>up dog>reverse catipiller>childs
RP TED 853

I'm adding a few nuances of movement to enforce structure in the movements. When I film at the end of the cycle I'll make that clearer:)

[Joseph David]

C6D2 High Intensity

AM Mobilty
Mount Baldy DJM and stair climbing
If Mixed Levels, aspects of Ageless
3 laps
RP TED 942

Prasara
1x5 Flock of Pigeons
RP TED 853

I went slow and deep. On the fith round I had a big opening in the hip capsule in KC#2. Really good Cycle:)

[Joseph David]

C6D4 No Intensity

Am mobilty:
IF

RP TED 822

[Joseph David]

C6D4 Low Intensity

Ageless Mobilty
RP TED 853
I'm really appreciating this program:)

Easy swim and free diving at Jacobs Well.
RP TED 921

I played an interesting game with Cypress. After I taught her to clear, that's plugging the nose and blowing out the ear to releave the pressure from the inner ear, I would swim down to the 8ft level and wait for her to touch my hand. Then we would both swim up together. We did this many times incrementally increasing depth. She got to 15-18 ft depth!!:):)

[Joseph David]

C7D1 Medium Intensity

Mixed IF and AM
RP TED 842

Flock of Pigeons
2x3
RP TED 843
1hr between sets

I wanted to play with a different interval to see if I could get deeper. I'm noticing a big difference in my hip mobility and more importantly my posture and poise. My hips are setting farther back into the joint capsule as the front of the pelvis is opening.

I took Aubrin to her first volleyball practice today. I was playing with my quad switches and threading bridges. Happy to say there was zero lumbar discomfort:)

[Joseph David]

C7D2 High Intensity

AM mobility:
mixed hip work, closed and open chain, floor and standing.

Feeling some weird stuff as my ROM is increasing, joint salts breaking up and being absorbed. I get little unsure twinges as my structure moves into seemingly unknown motion.:)

AM practice:

spinal rock progression
1x10 slow and smooth 20 min
hold knees
pike
kipping hips
straddle
hurdler with seated twist
RP TED 832

shin box sequencing and compensatory KC
20 min
RP TED 843

I'm making progress with the shoulder bridge arm drive work. I alternated between open arms, hands to feet and palm clasping. I still have lots of work here:)

Flock of Pigeons
1x5 slow and smooth
RP TED 852

I'm super pleased with the results of this THP. After going deeply into on flow I have insight on how I would like to proceed with the next THP. Instead of breaking down the KC one by one, I'm going to try taking the transitional movement and use the BME from that to groove each skill individually. Then I'll put it all together so I'll create a BME circuit that will hone down to the KC.
I plan on using Flock of Pigeons as my warm ups for the next cycle to continue to gain hip mobility. Then I will start to link the flows one by one as I complete a THP for each flow.

[Joseph David]

C7D3 No Intensity

AM mobility
IF
921

Went and had another Graston session today. I used two movements as my test to queue in my nervous system, the lateral shoulder roll and the posterior locust arms. We worked more bilaterally today.

[Joseph David]

I've been taking some extra no intensity days. I was really sore from the deep scraping;)

I've decided to keep this thread alive by staying with it for the five primary prasara flows:)

[Joseph David]

Diving Dolphin THP
In this cycle I will be diving deep into dolphin. I’m going to split the THP into two mini THP’s. The first will be a preparatory to groove the skills necessary for the flow. The second will be the flow itself. I can already do this flow, though I want to experience this format so that I can expand on it for subsequent techniques I’m unable to do.

Looking at the components of this flow there are two categories; The Asana, the structure of the pose, and the transitional moments based on Bio Mechanical Exercises.

Asana’s:
Down dog
Up dog
Dolphin
Side lunge
Crow

BME/ transitions:
Elevated Scorpion
Quad Hop
Lateral shoulder roll
Spinal wave


Circuit A
Dog presses
Quad hops
Side lunge switches
Lateral shoulder rolls

Circuit B
Dolphin circles
Elevated scorpions
Crow press to spinal wave
Arm threading

Circuit C
Diving Dolphin Prasara Flow

I will also be doing my daily IntuFlow and Ageless Mobility on my low intensity days.
I’m looking at starting this cycle on Saturday. Tomorrow I would like to get my camera out and perform Flock of Pigeons and post that too:)

[Joseph David]

C1D1 Medium Intensity

prime joints with a blend of IF and Ageless Mobility

Circuit A
5x5
RP TED 852

After the first round I realized I had my order off, so I modified to this:
Down dog circles
Up dog circles
Side lunge switches
Quad hops
Lateral shoulder rolls

Flock of pigeons
2 rounds
RP TED 832
I did something different than the standard flow by added two double shinrolls so each side got equal bilateral stimulation.

Notes:
So far I like the format of circuiting the primary skills needed in the flow:)

[Joseph David]

I've had some logistical issues come up in my life and I had a bit of a glitch starting my new THP. Tommorow I have an appointment with my PT and after that settles in I will hit the restart button:)

Am mobilty this morning:
I lead Deborah in an hour class of mixed IF and Ageless, followed by some shinbox work and pigeon variations. There was was quite a bit of prep to get her oriented to the "box" of the pose so that she could engage the back leg position and move in and out of shinbox keeping structure.

Pre lunch:
Flock of Pigeons
2 rounds
RP TED 832
felt really good:)

PM Yoga:
Intermediate Anusura class.
RP TED 743

[Joseph David]

AM mobilty:
My friend Eric and I trained together this morning.

spinal rock sequence six variations:
1x20
RP TED 842

IF Ageless standing, wall and floor variations
RP TED 842

shin box variations:
arm spiraling at the wall to groove skills on the floor. Worked with different hand postions. we sophiosticated to sweeping shin box spirals with triangle and cossack switches. This lead to several rounds of rotating shinbox cobra spirals. hard to remember the way we built the viarbles and kept on sophisticating.

RP TED 8+42

double shin roll exploration. I patched in a shinbox switch and just went from direction to direction. I'm not sure how long I did this becuase I entered a trance state. Then Eric asked me to do them with out post a hand. I eventually go to reaching the arms up keeping the shoulders down while shin rolling.

RP TED 842

Then we palyed with some partner work. we started with creating support to open the hip and lift the structure through the forward bending leg balancing structures. Then we work on femur rotation and lumbar rotating infinities while the partner anker the leg at hip level and allowed for roation while providing support. This was really cool and very deep into hip mobilty and stabilty with the core and spiral lines.

Next time I take notes as we work:)

[Joseph David]

AM mobilty:
IF floor variations
RP TED 823

Whew I had some DOMS deep in the hip.I also realized I missed a group of loaded exercises we did yesterday. I have a 12lb soft shell shotput that I do these full body infinties. Think top plane bottom plane shoulder swings but holding the shotput. Unloaded it is like holding abowl with water and not allowing any to slosh or spill.

Mixed level Anusura Yoga Class.
RP TED 743
Hip openers are a killer. There is a sitting half lotus forward bend that bewilders my structure. I would like to make some progress on this in this lifetime;)
On a positive note, my shoulders are starting to slowly gain ROM. Today I was able to lift my arms off my butt in the back position locust arms while maintaing arm lock :)

[Joseph David]

Cypress and I went to the San Marcos river for a play afternoon. It wasn' exactly swimming because we went to the kayak park with our boogie boards. I was wearing fins and I was surfing the hydraulics. After 2 hours i was worked. After that we went to Kobie Steak House for a nice dinner. We had a great Daddy Cypress day:)

[Joseph David]

No Intensity day

IF and some Ageless throughout the day. Took a nicce 2 hr nap before Aubrin's volleyball game. She's in a junior league coached by the high school girls.

Tommorow I should be ready to hit the reset button:)

[Chuck Kechter]

No Intensity day

IF and some Ageless throughout the day. Took a nicce 2 hr nap...

Me too! :) It was a great way to spend a Sunday afternoon!

The blog has been excellent Joseph!

[Joseph David]

Me too! :) It was a great way to spend a Sunday afternoon!

The blog has been excellent Joseph!
Thanks Chuck:)

I went over to your website yesterday and looked at the jujistu guys rolling. It sure looked like partner bodyflow to me;)

[Joseph David]

My friend Eric and I are going to be training together for a while as we work through these THP's for the 5 primary flows and FlowDome KC development. In the future I'll refer to him as EP. EP was a sponsered skateboard athlete before he got into climbing. He climbs at a very solid level in the 5.13 range. He onsights easy 5.12. Having him on board will be great partnering for future projects involving the interface of RMAX and climbing IE RMAX Powered Climbing. What is also cool is that both he and I are very good friends with the editer of Rock & Ice Magizine, so we should be able to get some article in that rag in the future as well.

AM Mobilty:

Warm up: IF and Ageless Blend
RP TED 842
Prime Joints: skills practice of circuit A
RP TED 842
main event: Circuit A
5x5 30 sec rest with dog panting
upward&downward dog circles,both directions(surging and pitching)
side lunge switches (swaying)
quad hops (surging)
lateral shoulder rolls (rolling)
RP TED 872
Compensatory warm down:
3 rounds
alternating hip drive in shoulder bridge
5 reps
wind removing pose
4 breaths
RP TED 833
Flock of Pigeons
2 rounds
RP TED 833


Comments: This training session felt good:)

[Joseph David]

C1D2 High Intensity

session1:
IF at Mount Baldy with Amy.
3 laps with one flight of descending geko.
Amy nailed the descending geko:)
RP TED 842
30 min rest

session 2:
warm up: IF Ageless blend
prime joints: skills work on new circuit
main event: circuit B
3x5
dolphin cicles
down dog variation with leg extension to hip opener
crow to spinal wave
arm threading to lateral shoulder roll
RP TED 882
compensatory warm down:
shin box KC with ascending shinroll spiraling to shoulder bridge
5 rounds
head stand
shoulder stand
1min each

Notes:
This was a very tough bodywieght circuit. We worked at maintaining all the components of each exercise. It took focus not to hem out pieces looking for efficiency. One cool thing was finding the translation of SSE in the crow>spinal wave and poping back into the crow via the hip snap ala frontal ground engagement. I was not quite hitting the position back to crow, making it to prep. Learned the importance of arm lock creating a proper cylinder for the arm thread, hemming out the arm lock puts to much shock into the scapula.I realized the down dog variation developing the leg driv and hip recruitment is more geared to spider monkey. I'm not sure if i will change this or not. The translation from leg drive from the side lunge hems out the leg extension. I'm thinking this is good base and spider monkey is next anyway:) Ep had no problem keeping up with me. he is making a good training partner

[Joseph David]

C1D3 No Intensity

IF floor series level 1 and 2
This is a companion program I have been working on for Deborah's special needs:)
RP TED 921

[Joseph David]

C1D4 Low Intensity

IF floor series
RPTED 822

Hips are starting to get stronger. I found new positions for leg rotation that really told the story on my lack of internal ROM.

More Graston work. I'm really making good progress with this fascial combing. The Supra spinatus has improved greatly. We are know working to balance traps and erectors bilaterally.

[Joseph David]

Today was a high stress day. Work challenges compounded by family dynamics and those challenges. Since this weekend i have a high intensity 2 day yoga workshop, I'm going to wait till next week to begin cycle 2.
I'm looking forward to begining a 108hr Anasura Immersion program. I hope to gain new insight into asana practice:)

Low Intensity

shin rolling both direction for 10 min
RP TED 8+32

Flock of Pigeons
1 round extra slow and smooth 10 min
RP TED 832

[Joseph David]

Anasura Yoga Immersion

The workshop today was good. I had a great opening in the thoracic working a down dog prep variation. We where working an aspect of shoulder pack that involves bringing the arm back deep in the socket while the shoulder blades move to the back and off the ribs. From this hands and knees variation we pressed back and rolled the arms back while maintaining the scapular connection to the back of the body. This brought the spine forward and opened the heart.
The depth of the day was excellent, the intensity was medium. I never went above a 7 in effort and I continually worked at keeping my movement integration at 8 or better and my structure at a 3 or lower.
Looking forward to tomorrow’s class:)

[Joseph David]

yesterdays workshop was definitely high intensity. I was able to hang quite well with the teachers instructions and pace. During the back bend portion I heard all kinds of moans and groans, not from me:) It was very interesting listening to people’s movement disintegrate by their breath. At the end of class the teachers’ assistant came up to me and said I looked like I had fun throughout. I did, even through the 30 mins of vira 1;)

Today low intensity:
I trained along with Deborah. I led a blend of IF standing, Ageless and Floor mobility. I then used the fist KC of Flock of Pigeons for a combination of closed chain ankle work and continuing her hip opening.

[Joseph David]

Christina had a friend come in and do some photos of the work shop. this was the first weekend of 9 for a total of 108 hrs.
Here is the link:
http://www.flickr.com/photos/whatnot/sets/72157602219327394/

[Joseph David]

C2D1 Medium Intensity

AM Mobility with EP
Floor series with loaded arm swings 5lb mini
3rounds FlowFit
Primer round circuit A
5x5 circuit A
RP TED 862
1min rest between rounds with 30 sec dog panting

3x each KC of Flock of Pigeons
I tried something different, I did 3 rounds of each KC hemming out the childs pose. I felt great development in the specific transitional movement that way. I love the way the double shin roll strengthens the knees and hamstrings.

[David Nicol]

Joseph,

The yoga class pictures look great - glad you're having such fun deepening your yoga!

Dave

[Joseph David]

Thanks David:)

[Joseph David]

C2D2 High Intensity
IF floor series
3 rounds FlowFit
Circuit B
Round one 5 reps each station (both directions on threading)
RP TED 862
My RPE was too high so I switched gears and tried 20 sec each station ten sec rest between the next I completed 4 rounds at that level and was gassed. I never let the RPE exceed a an 8 I didn't allow myself to floor it:) I still was helplessly looking at my threshold. Next cycle I'm going to try this 20 sec work with 10 sec rest with 1 min between rounds. Finding a sustainable rhythm in this circuit has been challenging;)

[Joseph David]

C2D3 No Intensity

AM Mobilty
IF Int.
RP TED 822

I felt like molasses today

[Joseph David]

C2D4 Low Intensity

IF Ageless blend
RP TED 832

shinbox KC variations
descending shin roll KC I inserted a shinbox switch and looped around for many reps each direction

Flock of Pigeon
one round extra slow and smooth
RP TED 932

This was the best I have ever done this flow. I hemmed in the Vira1 in the lunge pose as Coach Sonnon demonstarted on his new instructional. I need to get the camerra out and film this for ya'll.

[Joseph David]

I whoop’s yesterday, I slipped back to a former pattern and I paid for it today, poor judgment but a lot of fun. Today I was wiped and basic mobility was it.

I started the day with five hours of house cleaning that knocked my rhythm off. I went to the river for swim. I swam to falls at a moderate pace and swam the crux in the head of the river.
RP TED 862

Then I came back to the house and I was seduced by table rock, approximately 7ft dia, 20inches tall. I did a lap around of threading bridges with feet on the stone and hands on the ground.
RP TED 772

Inside the house I did some more flow work.
20 ft of double shin rolls
RP TED 832

Shinrolls from standing
10 each side
RP TED 8+42
I was really getting into the feeling of the inside edge of the foot as I engaged a cossack squat. I found the weight distribution from heel to big knuckle and it was exhilarating.

Shinrolls tight with shinbox switch
4x5
RP TED 8+33
I went deep in the flat foot squat. There is still range to recover lengthening the sacrum.

Shinbox meditation
RP TED 8+33
This is when I go deep to recover internal rotation of the back leg. I got to 90/10 weight distribution, personal best.

Today I just washed the stiffness out of my structure with IF and floor work.

[Joseph David]

No Intensity

Am Mobilty:
floor series DJM

locust one arm prep
3x1 1 min
elevated locust, used blocks to prop torso
2x1 1min

I feel much better than I did yesterday:)
no school for the girls today, Cypress has a friend over. I'll take them to the park this afternoon for play and swim.

[Joseph David]

Played at the river:)
easy swim with the girls
2 rounds of linking Flock of Pigeons and Diving Dolphin
RP TED 842

[Joseph David]

C3D1 Medium

warm structure:
IF Ageless blend
prime joints:
FF 3 rounds
feature:
circuit A 5x5
RP TED 862
warm down:
flock of pigeons->diving dolphin x 2
RP TED 732
Notes: My sacral stabilty feels off. The crow spinal wave was not smooth:(

[Joseph David]

I've noticed that my blogging has not been consistant. A reflexion of what's happening in my family life right now. The girls are having some challenges and it is effecting the dynamics of school and home. My own issues of being a single is reflected in that mirror as well. Fortunatly I have some solid friends in the healing community and I have been refferred to a family counsler. I'm engaging this now so the issues can be more easily delt with rather than waiting for them to fester and having more challenging problems.

So please excuse my inconsitancy for abit while I get the "my house" in order. And for the literal manifestation: I recieved the Bamboo flooring for my room earlier in the week. I'm changing out the training room , which was the masterbedroom, back into my bedroom. Then the great room will become my training room. I'll be able to set up a 12x12 Prasara space. The main reason why I used the master bedroom as my training room is that it had ceiling height to swing CB's. I'll have to swing in the entry room if I swing in the house.

Today I picked up the clubs for the first time in 3 months. I'm working with Amy teaching her the basics. I built the componants so she can do a swipe.
Her 4 station circuit is:
supported commando pullups
supported one legged squats
swipes with the double 5lbs CB's
Frog swims

[Coach Gostnell]

Hang in there, Joseph (that's your specialty, right? :) ) Transitions are tough, even when you're moving to something better. I'm glad you have good local support.

On another note: Bamboo flooring - oohhhh, nice. We have a 4' x 4' section of that at the entry to one door - it's my favorite part to sweep.

[Joseph David]

Thanks Jeanne, I've been known to be tenacious;)


Training today:
AM mobilty with Deborah
IF Ageless blend
Flock of Pigeon KC building Deborahs doing awesome. Today she found the balnce in the cantilever of the torso to glide from childs pose or shinbox into pigeon. She has the first KC dialed in:)

After Deborah reached her limet I went through Flock of igeons really slow and smooth. Then I started to play with other variations out of lunge pose, straddle forward bend to splits. Something is germenating;)

[Joseph David]

I haven't posted in my blog for ten days I see. I have been pulled in two many directions and this micro cycle has fallen apart, time to regroup.
I realize that making a circuit with the componant BME's didn't work so well. I'm going to reset with just using the fundemental KC and cycling them as I did in Flock of Pigeons.
Swinging the CB's this weekend stoked the desire to pick up the clubs again. I orded a set of 20's and plan on doing a simple progresion of densities , swings>front pendulums>arm pit cast> technical swipes >performance swipes. That should keep me busy while I dial in all five primary flows.

[Joseph David]

I got past a major hurdle in my life today. It is now official, the judge signed the amendment and I am the custodial parent for my children:):)

Last night I wanted to try something different after reading the NIY website. I did one round of Flock of Pigeons in 40 min. So instead of moving through the transition I hung out for four long breath cycles per move. I definatly felt a difference in depth of the asana.

Yesterday I had a yoga private with Christine. We worked on some variations to open the shoulder and move the arm into the back body. We used dolphin pose as the bench mark. After working the elbow balance belted in a horizontal position, my heels lifted about half as much from down dog. Then we did this wild wieghting of the femur to drop into the posterior capsule. Christine was telling me at the Iyangar Intitute they use up to 300lbs to set the femur in place before doing there asana's. I was on the right track when I had my girls sit on my thigh in shin box.

[Coach Flanagan]

I got past a major hurdle in my life today. It is now official, the judge signed the amendment and I am the custodial parent for my children

Great news. Congratulations!

[Chuck Kechter]

Good news Joseph! Congrats!

[Coach Gostnell]

I got past a major hurdle in my life today. It is now official, the judge signed the amendment and I am the custodial parent for my children

Good news, but Scary, eh, Joseph? Here comes the biggest opportunity in your life to "Be more prepared than the challenges you face!"

I'm glad your girls are now safely and officially with their daddy.

[Joseph David]

I'm trying out a new program design for myself. The basic format is three sessions a day with variable time.
am session: roll out of bed for FlowFit
late morning/early afternoon: IF, Prasara and or CB circuit
evening: special bedtime IF program

I've really honed down my evening program:
neck helixes coronal and saggital
arm screws
full spinal helixes coronal and saggital
leg helixes
arm/shoulder helixes
arm waves
breathing squats

[Joseph David]

AM Mobilty
10 reps FF level 1
RP TED 842

10 min Extension with mini CB
20 reps each KC
RP TED 842

Morning Prasara
Flock of Pigeons> Diving Dolphin x2
RP TED 852

Note: Interesting process watching my structure as I roll out of bed onto the mat. I'll be taking it easy for a while seeing where this goes.

[Joseph David]

Yesterday I went to a yoga workshop in Austin. Suzi Hately Aldous is a kinesiologist in Canada. She developed her therapeutic approach to yoga to fill a gap between work that the physio's where doing and the yoga community. Coach Steer sent me a link to this class and I got the last slot. Thanks Adam:)

The workshop was billed as therapeutic yoga for the shoulders and hips. The exercises were a combination of yoga, PT and somatic education blended. There was one particularly excellent exercise for shoulder pack while lifting in the arms overhead. The idea was to find the movement that allowed the shoulders to glide while the ribs stay neutral. She used a prop that she developed, a strap of closed cell foam, and we placed it on the thoracic spine at the bottom of the inferior angle of the scapula while supine. Then we went through retraction and protraction with the hands towards the ceiling and thumbs touching. Then after finding neutral scapula, you slow move the arms back to the over head position. The idea is to keep the spine and the ribs stable so you can realize the true ROM of the arm in the shoulder joint and the scapula in depression before the thorax compensates for ROM. This will be very beneficial for loaded training such as swing to torch. There where several other really good movements also, too much for me to write about.

As far as remedial work, I rate the work really good for looking at SMA issues and getting in touch with structural density.

[Joseph David]

AM Mobilty:
Roll out of bed for training:
FF level one 10 rounds in 15 minutes
RP TED 832
Note: Lower back starting to open up faster. I found a corner i was cutting in my trinity and made sure i wasn't hemming out the componont. Kept the reps smooth and slow.

Extension 1x10 6 minutes
RP TED 832
Note: The shoulder pack work from Suzi's remedial yoga was very eveident in my back circle in the back stroke. I had considerably more scapula movemnt and less torso rotation and compensation.

[Joseph David]

Am Mobilty:

FF level 1 super slow protocol
8 rounds in 20 min.
RPE 8+32

Note: I made some very profound observations about my tendency to hem out components. I made conscious efforts to not only include all the components, also to sophisticate the movement in this foundational level.
Trinity squat: lift arms to sky elevate on ball and foot, arm movement is in synch with leg movement.
Forward press: From the chair position in the trinity, engage the chair for a quad ellipse.
Leg swoop: From the chair position, engage the chair and drive the leg to the side while sinking into a rotated pistol.
Mountain Climber: From the chair position, stay low and switch lunge positions.
Springing Tripod: from the chair position, balance on foot and pivot while balancing.
Dog press: From chair position, jump back to upward dog and press back to half dog.
Spinal rock: complete two breathe cycles per leg to fully release the posterior chain.

Ten min reflection with a cup of tea:

More Prasara:
3 rounds of each KC
KC#1
Child’s>squad squat>downward dog>one legged dog>plank>staff>cobra>cat>child’s
KC#2
Child’s>quad squat> side plank variation 1> quad squat>child’s
KC#3
Eccentric spinal rock>wind removing>shoulder bridge>shinbox spiral back to beginning

RP TED 833

Note: Today’s practice felt unhurried because of schedule. I was able to be spontaneous and let the kinesthetic conversation organically evolve. This listening feels closer to the essence of “Prasara”.

[Joseph David]

AM Mobility
1 hr theraputic Yoga
RP TED 800
Note: one interesting concept in Suzi's work is that keep the effort and discomfort as low as possible to fully isolate the movement targeted. I'm using this as another tool of exploration to unlck some core movement dysintegration I have.

Prasara:
Aubrin showed me a KC. I worked with her refining the movement. I sure found it rewarding haveing the bonding time to share practice together:)

sieza>sleeping warrior>staff> plank>downward dog>one legged dog>pidgeon>shin box>shin box switch>sleeping warrior(repeat opposite side.

Flock of Pigeons
one round slow and smooth
RP TED 733
Note: I'm having some difficulty with core activation:(


Afternoon swim:
The river has cooled down to about 66 degrees. I tried out my new wetsuit that I bought for Lake Tahoe. I actually was too warm. It will be better later this winter when the water temp dips down to upper fifties.
1 lap to the falls RP TED 741
Note: Really interestsing how a wet suit really changes your balance in the water. It took me most of the swim to recalibrate to the dynamics.

[Joseph David]

AM Mobility:
FF level one slow and smooth
five rounds then five reps each movement then one more round
RP TED 852

Prasara:
pelvis and shibox work to integrate core activation
20 min of mixed movement
RP TED 833
Note: I still have more work on my lumbar stabilty. I think I figuered out why it became destabilized. The sacral combing from the Graston work triggered a psaos response. Thursday I go in for another session and I'm going to make sure I PNF the psoas in conjuction with the lengthening of the dorsal fascia.

[Coach Gostnell]

I tried out my new wetsuit that I bought for Lake Tahoe.

We're still on for that, correct? '08 - the Recon; '09 - the Event.
(Now we have a travel trailer too, along with the van.)

[Joseph David]

We're still on for that, correct? '08 - the Recon; '09 - the Event.
(Now we have a travel trailer too, along with the van.)
Sweet!!! I'm road tripping next summer with the girls and that will definately be one stop:)

[Joseph David]

AM Mobilty
15 min theraputic yoga
15 min FlowFit

Had a session of Graston combined with ART. I then used their facility for an 1hr of yoga and prasara to integrate the work. My movement felt much better. We will see in the morning:)

[Joseph David]

AM Mobilty
15 min therputic yoga
15 IF
RP TED 811
Note: I had a breakthough in my shoulder pack. I'm increasing the scapular mobilty on the ribs. I did my arm circles super slow and I had a few reps of not clicking or crepitus:)As soon as i sped up the movent the clicking returned. I'm going to have to go slow for a while and see if i can incrementally speed up without inducing the click.

This weekend is Anasura Immersion:)

[Joseph David]

Anusara Immersion weekend:

RP TED 992 :)

I had a great weekend. As I process the material I'll write a report. One thing I will say is that there is some creative language to describe tensegrity.

[Joseph David]

Monday: No Intensity
IF
Prasara
1&2 KC Flock Of Pigeons

I worked with Deborah, She did a fantastic job with grappling with severe FEAR reactivity in her double shin roll:)

Tuesday: low intensity

BodyFlow:
quad presses
elevated scorpian
shin box switches
double shin rolls
descending shin rolls
threading bridges
RP TED 841

Feeling good:) Tommorow I'm starting Christina's level 2 class. It will be a regular wendsday evening practice.

[Joseph David]

AM Mobility:
FlowFit 15min
RP TED 852

Just flirted with the NEI membrane. Cooled down with shoulder prehab.

PM Yoga.
Anusara Intermediate group class
RP TED 862

[Joseph David]

health team day:

Chiropractic:
We did some Lumbar and hip ART followed with muscle stem on sacrospinalis and quadratus.

D.O.:
We did some hip muscle reactivity clearing, and some hand work to fix my left grip issue. My abdominal scar was in need of another round of injection.

Note: Overall I'm starting to feel better. Once I get my core activation back to snuff I would like to start a swipe density with my 20lb CB's

[Joseph David]

AM mobilty:
FlowFit 15min
Sunsalutations 15min
RP TED 852


Wimberley Lady Texans volleyball are playing in the state playoffs this afternoon. I'll be taking the girls to cheer on the Texans it San Marcos State University:)
Tommorow is a climbing day, vertical prasara:)

[Joseph David]

AM Mobility
IntuFlow
RP TED 731
Note: I felt my spinal rocks where fair this morning. I need to revisit spinal rock progression and shore up my core activation.

Climbing
RP TED 842
I did six routes of varying difficulty from 5.8 to 5.10. At one point my subscapularis built up some residual muscle tension.

The Wimberley girls won State Championships for the sixth year in a row!! Go lady Texan volleyball!!!

[Joseph David]

AM Mobility:
IF
RP TED 832

PM CB
20x5 technical swipes double 15's
RP TED 843

parry cast
5x1

Notes:
I'm starting to pick up the clubs again:) I worked on tthe technical variation because in the performance swipe you want to hem out as much of the front pendulum as possible, I want to gain the training effect of the power generation from the cast from order. Looks like swipes for a while to strengthen the shoulder opening in the back position.

[Joseph David]

Health Team day:

I saw my PT today. We worked on balancing my hip flexors to back extension in flat foot squat. I've made 10 degrees improvement in maintaining proper extension while descending. We finished with some wonderful myfascial unwinding.

I attribute my gains to my morning slow and smooth protocol FlowFit work. I'm learning that as I'm older, I make the most improvement in my structure when I focus on developing and refining a skill verses thinking of strength or endurance gains.

[Joseph David]

Core Activation THP

Goal:
Recover power endurance in core activation.

Synergistic training:

IntuFlow:
Open chain and closed chain mobility exercises

Prasara:
FlowFit; continue my progression
Flock Of Pigeons; continue refinement of flow to recover more hip mobility
Tumble weed; learn the KC’s
Rock Climbing; climbing days will be weaved into the cycle as weather and timing permit.
Compensation; to be determined as I progress through the cycle

Clubbell:
Continue shoulder prehab program
Xtension
Technical Swipe Density

Body weight conditioning circuits:

Circuit A

Eccentric spinal rock with a shinbox spiral return
Arching Leg Thread with hip pop
Shoulder Stand press activations with parellets

Circuit B
String of pearls concentric spinal rock with shinbox spiral descent
Twisting Spinal Arch
Parallet swings L seat to extension

[Joseph David]

AM Mobilty:
FlowFit 15min slow and smooth protocol
RP TED 941

Note: By maintaining slow and smooth I'm able to ensure that I'm hemming in as much nuance in the movement as possible. I found some new arm activation in the trinity squat. when I return to station I let the arms reach down to counter the leg extension. Then reach arms back before coming forward to top position as i rise on the forefoot.

Circuit A
5 rounds slow and smooth
RP TED 841

Eccentric spinal rock with a shinbox spiral return 5/5
Arching Leg Thread with hip pop 4/4(4 complete movements create a circle, I could say 1/1 meaning a complete revolution around the mat)
Shoulder Stand press activations with parellets 5

Note: I'm hoping that the shoulder bridge in the Arching leg thread will be self compensating for this circuit. I think I will add some bow poses in circuit B for compensation.

Warm down:
100 arm waves:
50 swims 50 strikes frontal
50/50 front side,front opposite side arm waves
100 arm screws:
20 front plane top bottom
2o front back
20 side side
20 top plane side side
20 side plane top bottom

Note: The arm work realeased residual tension from the shoulder press's

[Joseph David]

afternoon session:

Technical Swipe density
15lb CB's

20x5 on the minute
maintain 10rpm per minute

RP TED 841

Note: I caught myself twice hemming in the SSE in the front pendulum. It takes more focus to lock in order and make the arm pit cast a grind rather than just redirecting the enertia of the CB.

5 parry cast and reverse parry cast
RP TED 832

[Joseph David]

Saturday:
Ageless Mobility
Follow along Cypress joined me so she could get out of cleaning her room. I was happy with the barter, she didn't realize how tough the program would be for her:)

Sunday:
Extended IF
50/50 arm waves and strikes
25/25 arm helix's
5 rounds FF
50 yrds double shin rolls
25 yrds lateral shoulder rolls
10 core activation levers(lie on feet on ground knees up, exhale, activate corsett, press lumbar into the earth which levers the sacrum to the sky)

[Joseph David]

AM Mobilty:
closed chain IF
Xtension with mini
2x20
RP TED 931

I loaned my 5lb CB's to a friend and I'm missing them so asked for them back. I love how the Xtension program is a great amalgam of all the fundemental CB skills.

[Joseph David]

AM mobility:
I trained a local trainer this morning introducing her to CST.
FF
IF
swipes
side swipes
vibration drills

PM Yoga Anusara
Deep tonight we only did three families of asana in 1.5hr. We did them in different configuration to gravity. Working with the principals of unversal alignment. I feel very fortunate to have found a teacher in my area that feeds my inner geek;)

[Joseph David]

AM Mobilty:
energetic mobilty
neck rotating infinity
arm screws 100
arm waves swim/ srtike 100
leg screws 4 position 10/

RP TED 841

prasara:
shin box switches x 10
shin box pigeon switches x 5
one round Flock of pigeons
slow and smooth
RP TED 841

[Joseph David]

Yoga Immersion weekend.
We worked on the universal principals of alignment. I'm loving the detail in the minutia of organizing structure with action. This work is going to excel my Prasara to new levels:)

[Joseph David]

AM mobilty:
2x25 spinal rocks
2x10 core activation lever
20 min shinbox pigeon switches
RP TED 832

Afternoon mobilty:
dynamic walking
bouldering at the river

RP TED 852

[Joseph David]

No Intensity day
Mixed IF throughout the day

I forgot about a drill I did on the walk yesterday. I was reminded by the DOMS. There was a several hills on the road we walked. The down hills we did vibration trotting, on the uphills we did lunges. I however sophisticated them to the full lunge pose with the arms over head with the back bend. When I got back from the walk and bouldering I did a round of Flock of Pigeons also.

Today at work I had to do some pull downs. I incorporated shoulder loop with shoulder pack and greatly relieved the accumulated stress of the activity. I'm enjoying blending the universal principals of alignment with the 7 key compononts.

[KimaMule]

I thought a 4x7 was only 28 days. :confused:

[Joseph David]

I thought a 4x7 was only 28 days. :confused:
Tyler, your correct:)
When I finished my THP I just didn't start a new blog. I wanted to keep together a bunch of THP so I could later look at any patterns. Currently my overall theme is still pulping. In January my birthday present to myself is the next generation flowdome, I'll start a new blog with the quest to explore six degrees in mutiplaner orientation.
Thanks for looking in:)

[Joseph David]

AM mobilty
Flock of Pigeons x2
RP TED 842
I'm starting to find the hand grab in KC#3. It was a matter of action of the inner spiral in the back leg.

100 arm waves:
waves/strikes front back side side=1
20 contralateral arm helix's

starting to work on the skills for leg whips and waves

This afternoon I'm running with Cypress after school, and then Yoga with Christina.

[KimaMule]

Nice job, Joseph. Keep pulping up ;) . Got a question for ya, what are arm helixes?

[Joseph David]

Got a question for ya, what are arm helixes?

Tyler,
This is a movement that is analogous to the leg knee ankle infinties in adv IF. I'm appling that principal to the arms. top bottom, side side, front back and to-p bottom in the side plane, and front back and side side in the top plane. Try them there fun. I've been playing with the concept of slinging energy in my movement. I call them helix's becuase they look like a screwing action. I either think of them as a screw I'm chasing or a cylinder that contains the helix.

[Joseph David]

I'm off on another tangent of exploration. I had a friend from cali contact me about a program she was doing for her specific body challenges. It just so happened that there was an Egoscue clinic in Austin. So I signed up for a series classes.
I ran this by my PT and she said that I would really like the work, she herself had gone through the series. The work is a cross between Therapeutic Yoga, Physical Therapy, and Joint Mobility. The intent is to integrate the biomechanics of spinal alignment. They use standing test that is for taking a benchmark of the relationship of the joints as they organize in the structure and the walking gait to access the effect on the autonomous nervous system.
So far so good, I hope to get greater clarity in clearing my lumbar sacral hinge's reactivity:)

[KimaMule]

Sounds like fun I wish they had those where i live! Maybe they do... :D

[Joseph David]

Afternoon Mobility:
15 lb CB's
20x5 technical swipes
10x10 mills
3x40 hammers
RP TED 8+51

My shoulder pack has greatly improved, now I just have to get my lumbar to stop compensating for hip recruitment.

20 min active recovery trot
RP TED 842
I'm going to start running agian. It's been a while. I want to boost my metabolisim to achieve my wieght loss goals.

It was really nice today. The girls played with the neighborhood kids, after they came over and I feed them all lunch, they went and rode their bikes for a few hours. I took advantage and got some quite dad time training:)

[Joseph David]

Sounds like fun I wish they had those where i live! Maybe they do... :D
I look into it for you Tyler. The trainer at the Austin clinic was really interested in CST. When I showed him how to spiral with a triangle squat he was impressed. After people get basic function back on line they need the magic of BME:)

[Joseph David]

AM Mobilty:
Flock of pigeon x2
descending shin roll x 5r/l
diving dolph KC#2 x 3
ascending shin roll bridge wind removing KC x3
closed chain elbow and wrist
RP TED 863
I work really deep in Flock of Pidgeon KC#2. in KC #3 I patched in a pigeon prep and enter king pidgeon with the hip forward instead of back, much different pose. It took the back leg spiral from isolated hip joint to deep front line.

Something is fermenting in my mind about creating a new THP, still pulping. It will be based on my reactive pattern of inhibated leg drive, disintegrated hip recruitment resulting in lumbar sacral strain. Todays Prasara is part of that thought process.More to follow :)

[Joseph David]

AM mobility

IF 10 reps per movement
RP TED 8+32

Hip compensation series:
Bench mark forward bend/plow
closed chain 3x5
standing single leg hip circles
side lunge hip circles
wind removing pose>shoulder bridge
RP TED 833

Found new opening in the hips when I engageed the inner spiral of the legs in bridge. I made a modification of wind removing to draw the shins down. I was able to better access sacral extension.This action is an increment to clasping elbows and pulling knees to chest. I saw an improvement on my benchmark after the series

[Joseph David]

Afternoon CB session
warmup hip mobilty
15lb CB's
20x6 technical swipes on the min.
RP TED 841
warm down with wind removing and shoulder bridge asana

This evening I'll do my Egoscue menu

[Joseph David]

AM Mobility:
Ageless Mobility
RP TED 843

I followed along the DVD today. I had some lumbar discomfort that I'm whittling away at. It was interesting today, the discomfort switched from the left side to the right. Hopefully it's just layers peeling away:)

[Joseph David]

Leg Drive THP

I have a challenge that has been with me since I had surgery as an infant. I had a closed pyloric valve that wouldn’t allow food to enter my small intestine. Surgery saved my life, but the trauma created pelvic instability, my psoas, hip flexor had been compromised. I remember on various climbing forays trying to lift my leg for a high step and my body just couldn’t find the action. I would have to reverse moves to solve the movement equation differently, sometime that meant relying on my upper body strength.

After being enthusiastic about my CST for several years now, the too familiar crack in my foundation opens up and I spiral into a pain pattern. This THP is going to be about going into this pattern so I can have a deeper sense of resolve. There are several key aspects to accomplishing this. The result should be an integrated leg drive that supports a healthy hip recruitment.

The nuts and bolts of resolving the reactive pattern between the leg drive and hip recruitment has often felt like a chasing my own tail, I never quite get it but I get close. My goal is to be able to do of jump box squats and clubbell rockets, without being in pain the next day. This is going to be a process of repatterning the lumbar pelvis relationship to leg drive. This seems like a big hurdle for me to overcome to regain my athletic potential.

The work begins:

Circuit A
Wind removing pose
Shoulder bridge
Twisting scorpions
Mule kicks

Circuit B
4CBD
Downward dog one legged drop overs
Trinity squat elastic springing
Wind removing pose
Shoulder bridge

Tommorow I embark:)

[Coach Gostnell]

Leg Drive THP

I have a challenge that has been with me since I had surgery as an infant. I had a closed pyloric valve that wouldn’t allow food to enter my small intestine. Surgery saved my life, but the trauma created pelvic instability, my psoas, hip flexor had been compromised. I remember on various climbing forays trying to lift my leg for a high step and my body just couldn’t find the action. I would have to reverse moves to solve the movement equation differently, sometime that meant relying on my upper body strength.

After being enthusiastic about my CST for several years now, the too familiar crack in my foundation opens up and I spiral into a pain pattern. This THP is going to be about going into this pattern so I can have a deeper sense of resolve. There are several key aspects to accomplishing this. The result should be an integrated leg drive that supports a healthy hip recruitment.

The nuts and bolts of resolving the reactive pattern between the leg drive and hip recruitment has often felt like a chasing my own tail, I never quite get it but I get close. My goal is to be able to do of jump box squats and Clubbell®® rockets, without being in pain the next day. This is going to be a process of repatterning the lumbar pelvis relationship to leg drive. This seems like a big hurdle for me to overcome to regain my athletic potential.

The work begins:

Circuit A
Wind removing pose
Shoulder bridge
Twisting scorpions
Mule kicks

Circuit B
4CBD
Downward dog one legged drop overs
Trinity squat elastic springing
Wind removing pose
Shoulder bridge

Tommorow I embark:)

Quite a challenge, Joseph, (but you've already met at least one challenge in that I was able to understand every word you wrote above! :D ;) )

I'm pullin' for you, Brother!

[Joseph David]

Thanks Jeanne:)
I know when I get excited I tend to techno-bable.Always something to work on...

Am mobility:
IF
Circuit A 3 rounds
wind removing>shoulder bridge
prone scorpian
mule kicks
RP TED 833

I repalced the seated twist scorpian with the prone version. I tried adding a hands and knees core exercise but it made my RPD shoot in the sacral lumbar hinge. Once I get the psoas to calm down I should be able to start working on stabilization and strengthening.

[Joseph David]

Yesterday Deb and I did some deep bodywork. She focused on femur rotation and hip flexion. My illiopsoas was in a braced posture. it felt weak and tight. We broke the muscle spasm aspect of the inhibition, now it is about further the release and the strengthening. Today's yoga was about doing the egoscue menu with perfect form and no discomfort. I did some self massage on the leg tower and found more release. This felt like pooling heat in my low back as circulation returned.
Progress, my discomfort is down to a 1 standing now. I'm going to take it easy, Deb say's I try to hard to obtain change. I just need to soften and the change will happen on its own.

[Coach Gostnell]

I'm going to take it easy, Deb say's I try to hard to obtain change.

What? YOU? :eek: No way! Well...maybe a little way.

Love ya, Joseph!

[Chuck Kechter]

What? YOU? :eek: No way! Well...maybe a little way.

Love ya, Joseph!

:)

Onwards and Upwards Joseph!

[Joseph David]

Thanks friends:):)

[Joseph David]

12/15/07
AM Mobility:
Ageless Mobilty
RP TED 8+42

yesterday I crafted a new flow for firing up the the core engine so I can reestablish leg drive.
sieza>sleeping warrior>upward dog>one legged downward dog>lower into one legged plank>swing the leg forward to lunge>fold into seated twist>string of pearls spinal descent>shoulder bridge>wind removing>leg thread>catapiler>sleeping warrior> opposite leg.
RP TED732

The core work from the one legged dog to plank has some nuance: Keep the pelvis forward, maintain the inner spiral in the legs while the illopsoas eccentrically stabilizes.

[Joseph David]

Today was a Cypress Daddy day.
We went on a ten mile bike ride,five miles to baldy and back
A lap up mount baldy
An abreviated round of joint mobilty
neck infinities
arm screws
arm waves
thorcic circles
pelvic circles
leg circles

The ride home really pushed her mental toughness;)

[Joseph David]

Yesterday evening was Anusara class in San Marcos:)

today:
am mobility:
IF
egoscue menu

PM mobilty
Ageless mobility

My psoas RPD ghas droped to a 1:)
Tommorow i go in to see my PT. Should be interesting what she stirs up;)

[Joseph David]

AM mobility:
IF mixed levels
egoscue menu
RP TED 831

Things are definatly feeling better. I'm feeling that I'm reaching the adaption thereshold on the egoscue stuff. I'll run it by Rebecca today.

[Joseph David]

I had a great session with Rebecca on wendsday. We found some adhesions in the thigh that contributed to my weakness in leg drive. I won't be able to see her again till Feb. Though we mapped out an outline for doing more shoulder recovery and core stabilty so I can recover my leg drive.

AM Mobility:
IF spinal series

Today was early release from school. I met Cypress at the track and we trotted and walked a mile. I coached her to find her effortless gait.
trott 1/8, walk 1/8 x 6
She wanted to quit after 1/2 mile, I encouraged her to go another 1/4:) I then ran another 1/4 at bit faster pace.

This morning I finished the forming die to swage the tubes for the next generation flow dome. I have a holiday project;):)

Happy Holidays friends :)

[Joseph David]

Friends,
This will be my last entry for 2007. Tommorow I prepare to take my children on a journey to visit grandma and grandpa. I won't return till the fourth of Jan. While I'm away I'll be focusing on my IF and Prasara.

I have been formulating several changes I want to make in my training patterns.I just recieved Reset and I'm starting to impliment the principals. When I get back my first order of business is to finish the fabrication on the Flow Dome.I just finished swaging the tubes, I have to drill and adjust the angle. My first cycle will be Heaving to prime leg drive. I'll be going through a each of the six degrees for a series of cycles them I will combine them into the motherlode of cycles. 2008 should be very interesting;)

Happy New Year tribe:)