Connie's first program with Body-Flow

[Connie Brown]

As for your training, you're right about the GTG of the forearm twists (thumbs to the outside in back position), perform about 100 of these a day in 5rep chunks as you remember, also do them with both your 5's and 10's, 5reps each weight about 10times a day so that you'll be doing 50 with each weight.

We agreed on Taskmasters to improve your Mill form (in specific your range of motion while in Back Position). Work them for a slow skill practice when you had been working on Mills. Begin with 5sets of 5reps and increase a rep per set as your RT = 8+ and your RPE = <6. Continue with this progression until you get to 5sets of 10reps then let me know and we'll see about your next best step will be.

As for the Body-Flow, work it on all four days that you're not doing your double CB workouts. Spend between 10 and 20 minutes playing with it in constant motion. However, if you find yourself getting distracted with it let me know and I'll work you up a rep counting scheme to keep your head in the game.
So, objectives:

Swipes, 10# choked, for volume. I wanted 1 set of 100 but read in the CST book that I would need to do 200 volume beforehand! not there yet!

Taskmasters as above

Grease the Groove with wrist on Swipes as above

continue with fat loss 1# / week

Schedule:
F-Su-Tu: CBs AM and PM
M-W-Th-Sa: Body-Flow
all days: WW

[Connie Brown]

Wed-Thu, April 21-22

These were my first Body-Flow days at home.

I get dizzy and a little nauseous with continuous rolls
non-stop for the 10 minutes plus. Can't tell if
it's from too much tension, too much speed,
or running on empty (after work
and before dinner). must be one of those.

or maybe it's like when you twirl an egg to
see if it's hard-boiled (innards keep on twirling)

much refinement opportunity :wink: on cossack squat

I was much, much more relaxed with
no one watching. So I went back and re-read Embarrassmentality (http://www.circularstrengthmag.com/forum/viewtopic.php?t=40) to put
things in perspective. :oops:

You know what else, I CAN do a shinbox switch with
no hands down when I am fresh.

Felt some lower back twinges afterward. More like tension being revealed / released than anything else.

[Scott Sonnon]

Connie,
Disequilibrium tends to create nausea in activities which are highly unfamiliar proprioceptively. There's a great deal which you're rewiring through your exploratory movement. It lessens with practice and relaxation.
Make sure to exhale and relax your face when rolling!
Congratulations on your Shin Box progress!
Play on!

[Connie Brown]

well that is interesting. Where can I read more about that? Is it related to motion sickness which I get easily?

will relax face. thanks Coach!

[Scott Sonnon]

It may be connected Connie. My library is still in boxes. Let me get back to you on resources.

[Connie Brown]

Fri Apr 23

AM Swipes
8 sets of 10 RT 8 RPE 7

PM Taskmasters
5 x 5 RT 6 RPE 7

Sat Apr 24
Body-Flow shinbox switch, long leg roll

Swipes going well with the wrist GTG.
Taskmasters - lower RT from having to really focus on SLOWING DOWN and being "in the movement". Twinge on left shoulder halfway between start of taskmaster and back position. Hm... WW or strength issue?

Body-Flow. Shinbox switches going well. I did about 5 minutes before I started to get tired/tense in hips.

Long Leg Roll, nausea really bites. I tried going slower to see if it made a difference. But perhaps the horse was already out of the barn. I like it though.

[Scott Sonnon]

Connie,

Like I said, my library still lies snug in cardboard boxes. However, experience has told me again and again that these issues result from arousal to noxious or novel stimuli. Not everyone experiences it. People experience it to varying degrees. And some experience it with certain movements over others in which they do not.

One of the protocols I developed to abate the arousal I call Staccato: a movement marked with partial motion crisply halted with a punctuated exhalation. You can slow the movement, and lengthen your exhalation. This governer on the movement allows you to identify the movement components where you brace and resist... and exhale through them to find release.

Let me know how it works for you.

[Connie Brown]

No rush on digging out the books. it was more idle curiousity.

Have you noticed this tendency to arousal changing over time or fitness? I don't remember experiencing it when I was younger and the sports I liked were the circular kind (including gymnastics).

Good thing the Portland gathering is today. I can take what you said and ask Scott and Daniel to hep me figger it out.

thanks

[Scott Sonnon]

It definitely decreases over proper practice - it's the purpose of Body-Flow.

[Connie Brown]

One of the protocols I developed to abate the arousal I call Staccato: a movement marked with partial motion crisply halted with a punctuated exhalation. You can slow the movement, and lengthen your exhalation. This governer on the movement allows you to identify the movement components where you brace and resist... and exhale through them to find release.
Tried this on yesterday's Body-Flow practice with long leg roll.

Instantly discovered the excess tension when I did these partial rolls with punctuated exhalation. I had been tensing everything all over, yikes. And then when I relaxed, it was all over too - the rag doll collapse. Talk about er, unrefined, all-or-nothing muscle control. But it was not as unfamiliar to do as it sounds.

Even then I still got the nausea; but it is early days. Slowing down makes it less anyway. I don't get it with the head-vertical movements, only the rolls.

[Scott Sonnon]

Connie,
This perfectly describes the distinction between General Tension and Selective Tension! Congratulations on the break-through. With practice, you'll notice the nausea dissipate, and your confidence soar with future exercises.

[timboura]

Hi Connie, have you tried connecting the shin box switch with long leg roll into a Kinetic chain yet? I was just curious because I tried to do just that last night. I came up with a couple different ideas and wanted to see what your findings were.
Curious, Tim.

[Connie Brown]

Yes Tim, only the other way around (leg roll into shinbox, then repeat).

what did you find out? ?? what a tease!

[timboura]

If you drop to the right in shin box, you can collapse your body to the right. This a position in between the knee tuck position and the long cylinder.I found three ways.
1. start in knee tuck, drop to lying shin box, sit up and shin box switch, lay down and pull in to knee tuck, repeat
2. start in lying shin box,roll through POA to opposite lying shinbox, sit up and shin box switch, collapse and repeat.
3. perform long leg roll,when back in knee tuck extend leg to lying shin box, do shin box switch, lay down and pull to knee tuck, repeat with long leg roll.
I like 3 best but it requires a lot of space. I hope you understood all that blabber, Body Flow is hard to put into words. Hope you enjoy.
What is yours like?
Tim

[Connie Brown]

You are right, I need pictures. Sigh.

Mine is, I start in par terre, do the long leg roll, then end up in a shin box. Shin box switch, go to par terre again, and repeat. yes, it requires a lot of space.

I am finding I can go a little longer each time before nausea sets in on the rolls. I will be glad when it goes away completely - I am having to watch tension coming in just from not wanting to induce nausea.

Also, the shin box switch is becoming much more familiar and smooth.

[Connie Brown]

Tue May 4

AM Taskmaster slow skill practice
5 x 6
RT 7
RPE 7

Midday WW, FCBD

PM 10# no choke - variety day

swipes, 3 x 10
clean to order, 2 x 10
hydras, 2 x 10
forward/backward pendulums 2 x 10
RT 9
RPE 7

GTG on swipe backswing, 1 x 5 about twice an hour,
unloaded at work, 5# and 10# weights at home

Twinge at front inside of shoulder on the first part of taskmaster,
both sides. Doesn't show up in WW ROM later as a shoulder
clunk. Goes away if I go faster, shows up more if it's verrrrry slowwwww.

[Connie Brown]

Wed-Thu May 5-6

Body-Flow shinbox switch, long leg roll

Shinbox switches going well. I thought about 100 reps. :)

Long Leg Roll going better. Able to go more minutes now before dizzy/nausea. Funny how much easier it is to observe open throat
etc when one is not braced for other things like pitch, roll, yaw, heave, sway, surge, and hurl.

[Connie Brown]

Fri Apr May 7

AM 5# Taskmasters

5 x 7
RT 8
RPE 7

PM 10# swings

Swipes 5 x 5
Forward pendulum 2 x 12
Rock-it 3 x 10

RT 9
RPE 7

I went to zero choke on the 10s finally.
My they are lively.
Grip is the first to fail still.

[MalB]

Yes, the 10#s are 'lively' but soooo much fun!
Congrats!

[Connie Brown]

thanks Mal!

Sun May 9

AM 5# taskmasters
5 x 7
RT 8
RPE 7

midday WW

PM hike in the forest for Mother's Day

Mon May 10

midday WW

PM body-flow
shinbox switch
arm screw for volume = 25 r/l

RT 8
RPE 6

Tue May 11

AM 5# taskmaster skill practice
5 x 7
RT 9
RPE 6

PM 10# swipes density
20 sets of 5 in 20 min
RT 7
RPE 7

Note to self: 2 months ago I couldn't do 20 x 5 in 20 mins with 10# choked.

[Connie Brown]

Wed, Thu May 12,13

midday Warrior Wellness

PM Body-Flow
shinbox switch
long leg rolls

RT 8
RPE 6

Fri May 14

AM 5# taskmaster skill practice
5 x 7
RT 9
RPE 6+

PM 10# swipes density
20 sets of 5 in 20 min
RT 8
RPE 7

Wasn't quite sure of the RPE on the taskmasters
last time and sure enough it is 6-7 ish, not a solid
6. one more session at this set/rep level.
Feeling a lack of strength in the beginning
where the movement is from hang to back position.

swipes feelin good, also body-flow