mushtaq
05-30-2004, 01:18 PM
Hi All,
I feel quite honored to have been invited to participate in this section of the Forum.
Ever since I was first introduced to Scott’s work I have felt that there was a potential for something beyond “just” fitness. It has always seemed that knowingly or unknowingly, this work was becoming a process that would facilitate whole person integration and development in ways that are being used nowhere else that I am aware of.
So I am both excited and delighted to see this section of the forum being devoted to “wellness”. I am very much interested to see where this will take us all, especially after the “remedial” work is out of the way and the “generative” work begins.
I have to admit to being just a bit confused about how to proceed, so I am going to jump in with my best guess and trust to the rest of the group to help me “fine tune”
Date: 5/29/04
Time: I usually spread my workout over several sessions during the day and evening, one friend told me that I have a “grazing” style of working out. I am not sure what the best way to log my daily activities is yet so I will have to play it by ear and perhaps try several different ways.
Morning Workout 8:00 am
Place: Backyard, Napa house.
Energy Level: On a scale of one to ten, about a four.
I just completed a trip yesterday that took me halfway around the world and from the southern hemisphere to the northern. I am feeling pretty beat up from sitting on planes and in airports for about thirty hours.
Exercise Selection: Warrior Wellness level one.
“Control pause” breathing meditation*
I chose to do level one today as I am feeling pretty beat up physically from my long plane trip. I have found for myself, that when I have undergone a lot of physical stress it is often best for me to go back to “basics”.
*this is a traditional Sufi meditation practice that I modified to work in alignment with the “Be Breathed” and “Performance Breathing” protocols.
Sets: One set of the full level one. Five minutes meditation.
Repetitions: Ten repetitions of each exercise. Lengthened the “control pause” to about 30 seconds in meditation.
Rest Period: No rest period
Rate of Perceived Exertion: 5 of 10 (feeling like I didn’t want to overdo it today)
Rate of Technique (RT): 6 out of 10 (feeling stiff)
Rate of Perceived Discomfort (RPD): 4 out of 10 I am not feeling pain from the movements, but rather stiffness and a shortening of my ROM.
Sensations: A good deal of “stiffness” in the joints and a feeling of my upper thoracic spine being “locked”. Muscle pain in my neck to start. An overall feeling of relief after the set was finished.
Feelings: I hit some interesting emotions in this workout. As I started on the upper spine I was hit with feeling of “nostalgic sadness” associated with my students in Arusha. This is the first time in six months that I have not had at least one workout a day with them. I think I am feeling isolated from my support system.
Images: Flashes of Mount Meru occurred off and on throughout the session.
Thoughts: My thoughts revolve around the question of lone training versus working with a support group. There seem to be advantages and disadvantages to both.
Questions: No particular questions at the moment.
Date: 5/29/04
Time: Afternoon 1:30 pm
Place: Backyard, Napa house.
Energy Level: 5 of 10
Exercise Selection: Clubbell workout with my 15 lb club, consisting of swings and clean to order as warm-up, then torch snatches, pendulums (inward outward), Armpit casts, head casts, swipes, fimbos*.
“Control pause” breathing meditation.
*The fimbo is a club exercise I developed for people who do a lot of staff and sword work (I don’t know if anyone else has come up with it, but I haven’t seen it described under a different name anywhere). It has an added benefit of really developing the biceps and related pulling muscles.
Sets: Three sets of ten each except for the fimbo which was four sets. Five minutes meditation.
Repetitions: Ten repetitions of each exercise. Lengthened the “control pause” to about 30 seconds in meditation.
Rest Period: one minute rest between sets.
Rate of Perceived Exertion: 5 of 10 (feeling like I didn’t want to overdo it today)
Rate of Technique (RT): 6 out of 10
Rate of Perceived Discomfort (RPD): 3 out of 10 I am feeling better for my morning workout.
Sensations: My body liked the clubs today. I found the sequential joint rotations (shoulder, elbow, wrist) of the fimbo to be peculiarly pleasurable.
Feelings: After some slight internal grumbling over slight pain and stiffness, I mostly experienced a lot of happiness with being able to swing the clubs again.
Images: none that I remember
Thoughts: I am always just slightly amazed at how much I enjoy working with the clubs being as I have always disliked every other form of resistance training I have ever done
Questions: No particular questions at the moment.
Date: 5/29/04
Time: Late Afternoon 5:30 pm
Place: Backyard, Napa house.
Energy Level: 5 of 10
Exercise Selection: Juru and lankah (These are the basic movement sets of Pencak Silat, the martial art I practice and teach, think of them maybe as kinetic chains with a focus on combat applications, though they are not usually taught as such).
Sword work.
“Control pause” breathing meditation.
Sets: No sets, just sort of flowed through movements for an hour.
Repetitions: I guess it would be one rep.
Rest Period: Five minutes rest between empty hand and sword
Rate of Perceived Exertion: 5 of 10
Rate of Technique (RT): 5 out of 10 Balance was off. Timing was off.
Rate of Perceived Discomfort (RPD): 3 out of 10 still a little stiff
Sensations: I had difficulty finding my dynamic balance point. Sort of felt like my center was hiding. My mobility is not what I want it to be.
Feelings: A slight sense of frustration.
Images: none that I remember
Thoughts: Gotta work on balance.
Questions: No particular questions at the moment.
Date: 5/29/04
Time: evening 9:00 pm
Place: Backyard, Napa house.
Energy Level: 5 of 10
Exercise Selection: The Five Tibetans. “Control pause” breathing meditation.
Sets: one set of each of the five, 30 minutes meditation.
Repetitions: Twenty one repetitions of each exercise. Lengthened the “control pause” somewhat beyond 30 seconds in meditation.
Rest Period: none
Rate of Perceived Exertion: 5 of 10
Rate of Technique (RT): 6 out of 10
Rate of Perceived Discomfort (RPD): 3 out of 10
Sensations: Still feeling the effects of the trip, mostly as fatigue at the moment.
Feelings: Meditation was good this evening. Breathing, attention and awarness were starting feel connected again.
Images: none that I remember
Thoughts: Tomorrow I need to work balance exercises.
Questions: No particular questions at the moment.
I feel quite honored to have been invited to participate in this section of the Forum.
Ever since I was first introduced to Scott’s work I have felt that there was a potential for something beyond “just” fitness. It has always seemed that knowingly or unknowingly, this work was becoming a process that would facilitate whole person integration and development in ways that are being used nowhere else that I am aware of.
So I am both excited and delighted to see this section of the forum being devoted to “wellness”. I am very much interested to see where this will take us all, especially after the “remedial” work is out of the way and the “generative” work begins.
I have to admit to being just a bit confused about how to proceed, so I am going to jump in with my best guess and trust to the rest of the group to help me “fine tune”
Date: 5/29/04
Time: I usually spread my workout over several sessions during the day and evening, one friend told me that I have a “grazing” style of working out. I am not sure what the best way to log my daily activities is yet so I will have to play it by ear and perhaps try several different ways.
Morning Workout 8:00 am
Place: Backyard, Napa house.
Energy Level: On a scale of one to ten, about a four.
I just completed a trip yesterday that took me halfway around the world and from the southern hemisphere to the northern. I am feeling pretty beat up from sitting on planes and in airports for about thirty hours.
Exercise Selection: Warrior Wellness level one.
“Control pause” breathing meditation*
I chose to do level one today as I am feeling pretty beat up physically from my long plane trip. I have found for myself, that when I have undergone a lot of physical stress it is often best for me to go back to “basics”.
*this is a traditional Sufi meditation practice that I modified to work in alignment with the “Be Breathed” and “Performance Breathing” protocols.
Sets: One set of the full level one. Five minutes meditation.
Repetitions: Ten repetitions of each exercise. Lengthened the “control pause” to about 30 seconds in meditation.
Rest Period: No rest period
Rate of Perceived Exertion: 5 of 10 (feeling like I didn’t want to overdo it today)
Rate of Technique (RT): 6 out of 10 (feeling stiff)
Rate of Perceived Discomfort (RPD): 4 out of 10 I am not feeling pain from the movements, but rather stiffness and a shortening of my ROM.
Sensations: A good deal of “stiffness” in the joints and a feeling of my upper thoracic spine being “locked”. Muscle pain in my neck to start. An overall feeling of relief after the set was finished.
Feelings: I hit some interesting emotions in this workout. As I started on the upper spine I was hit with feeling of “nostalgic sadness” associated with my students in Arusha. This is the first time in six months that I have not had at least one workout a day with them. I think I am feeling isolated from my support system.
Images: Flashes of Mount Meru occurred off and on throughout the session.
Thoughts: My thoughts revolve around the question of lone training versus working with a support group. There seem to be advantages and disadvantages to both.
Questions: No particular questions at the moment.
Date: 5/29/04
Time: Afternoon 1:30 pm
Place: Backyard, Napa house.
Energy Level: 5 of 10
Exercise Selection: Clubbell workout with my 15 lb club, consisting of swings and clean to order as warm-up, then torch snatches, pendulums (inward outward), Armpit casts, head casts, swipes, fimbos*.
“Control pause” breathing meditation.
*The fimbo is a club exercise I developed for people who do a lot of staff and sword work (I don’t know if anyone else has come up with it, but I haven’t seen it described under a different name anywhere). It has an added benefit of really developing the biceps and related pulling muscles.
Sets: Three sets of ten each except for the fimbo which was four sets. Five minutes meditation.
Repetitions: Ten repetitions of each exercise. Lengthened the “control pause” to about 30 seconds in meditation.
Rest Period: one minute rest between sets.
Rate of Perceived Exertion: 5 of 10 (feeling like I didn’t want to overdo it today)
Rate of Technique (RT): 6 out of 10
Rate of Perceived Discomfort (RPD): 3 out of 10 I am feeling better for my morning workout.
Sensations: My body liked the clubs today. I found the sequential joint rotations (shoulder, elbow, wrist) of the fimbo to be peculiarly pleasurable.
Feelings: After some slight internal grumbling over slight pain and stiffness, I mostly experienced a lot of happiness with being able to swing the clubs again.
Images: none that I remember
Thoughts: I am always just slightly amazed at how much I enjoy working with the clubs being as I have always disliked every other form of resistance training I have ever done
Questions: No particular questions at the moment.
Date: 5/29/04
Time: Late Afternoon 5:30 pm
Place: Backyard, Napa house.
Energy Level: 5 of 10
Exercise Selection: Juru and lankah (These are the basic movement sets of Pencak Silat, the martial art I practice and teach, think of them maybe as kinetic chains with a focus on combat applications, though they are not usually taught as such).
Sword work.
“Control pause” breathing meditation.
Sets: No sets, just sort of flowed through movements for an hour.
Repetitions: I guess it would be one rep.
Rest Period: Five minutes rest between empty hand and sword
Rate of Perceived Exertion: 5 of 10
Rate of Technique (RT): 5 out of 10 Balance was off. Timing was off.
Rate of Perceived Discomfort (RPD): 3 out of 10 still a little stiff
Sensations: I had difficulty finding my dynamic balance point. Sort of felt like my center was hiding. My mobility is not what I want it to be.
Feelings: A slight sense of frustration.
Images: none that I remember
Thoughts: Gotta work on balance.
Questions: No particular questions at the moment.
Date: 5/29/04
Time: evening 9:00 pm
Place: Backyard, Napa house.
Energy Level: 5 of 10
Exercise Selection: The Five Tibetans. “Control pause” breathing meditation.
Sets: one set of each of the five, 30 minutes meditation.
Repetitions: Twenty one repetitions of each exercise. Lengthened the “control pause” somewhat beyond 30 seconds in meditation.
Rest Period: none
Rate of Perceived Exertion: 5 of 10
Rate of Technique (RT): 6 out of 10
Rate of Perceived Discomfort (RPD): 3 out of 10
Sensations: Still feeling the effects of the trip, mostly as fatigue at the moment.
Feelings: Meditation was good this evening. Breathing, attention and awarness were starting feel connected again.
Images: none that I remember
Thoughts: Tomorrow I need to work balance exercises.
Questions: No particular questions at the moment.