Randell's Log.

[Randell Waddell]

Finally here !!!!!!

And the party has started and is in full swing already !!!!!

Just coming out of the flu - other than reading Kathleen's "Potatoes", I have been basically asleep for 3 days. Been good for me because I had to get off the rollercoaster and give the mind and body some well deserved rest. One doesn't realize how much "adrenaline" (read crazy sugar driven chemical cocktail) one gets used to running on, until one stops. Thought I knew a lot about hormones (Zebra, Synaptic Self etc amongst a myiad of others) - however, knowing and putting theory into appropriate action often don't align.

Have got up some energy, and am about to go down to the shed and unwind some wrinkles with a bit of basic Warrior Wellness. Might roll through a bit of the kids' Bodyflow Kinetic Chains as well.

Great to "see" so many new "faces" on board.

Cheers
Randell

[Randell Waddell]

Time: 3-4 pm

Place: Shed

Energy Level: 3 out of 10.
Been watching my sugar intake and when, over the last couple of days. 3pm is normally the end of my basic teaching day, when I go into the next phase, either taking my kids to swimming, dance or gymnastics, or if possible get some training in for myself. I have often not eaten since breakfast, or have simply grabbed a chicken & salad sandwich and eaten whilst helping students at lunchtime. I have rarely closed the door at lunchtime and had quiet eating time - that will be changing. I often grab anything at all to eat now at 3pm, and it often involves a solid slug of cola as a drink. Arhhhh- I always thought there were some 12 cubes of sugar in a can and have told my students such, and to keep away from that rubbish - yet it has still sneaked past my own radar whilst preoccupied and racing to get onto the next task.

Exercise Selection: Beginner Warrior Wellness and some Bodyflow work I have been introducing my "Brainworx" kids at school to.

Sets: Beginner WW as per video and 1 set of the Bodyflow sequence.

Repetitions: About 5 of each of the components within the Bodyflow sequence.

Rest Period: NA

RPE: 3

RT: 6

Sensations: Left shoulder back to clunking big time through Outside Circles and Overhead Circles. Varied by leading with index finger / little finger type adjustments with little improvement. As my energy rebuilds, I shall get the joints relubricated before getting back into heavy Clubbell® routines, for self or when demonstrating for the guys.

Feelings: Tired at first but great to be up and about in the fresh air.

Images: None I remember.

Thoughts: Thank goodness, I'm feeling better again. Life is good !!!!

Questions: None.

[radiantkd]

Liked your log. Thank you!

Kathleen

[Randell Waddell]

Cerial and yogart for breakfast.

James & Tom here at 7am.

Revisited Warrior Wellness Beginners & Intermediate to introduce them to Dan's Mobilized Strength.

Used the 5lb clubbells and explored which of the afore material lent itself to ROM with the light clubbells. Stressed my uptake on Dan's headspace when he put the material together. Highlighted new hand positions, concepts etc before we got started. Had the guys going through, striving to ascertain which of the elements from WW were, and were not, appropriate for the light weights. They surprised themselves by choosing most of the appropriate exercises with precautions ( "felt" and chosen themselves), rather than having to remember those Dan had stressed. Gave them a solid appreciation of the work Dan put into this project also.

Highlighted Scott's monumental effort earlier in the week by having them work 10 minutes continuous on Mills. They were quite stuffed, and the difference between where they are at present, and where they have yet to explore, was self evident and in a positive way.

Got the mats out in the sunlight, and James videoed the components of the Kinetic Chain I have been working on with my "Brainworx" students at school. I put it into iMovie on the iMac, will burn myself a couple of copies to CD, and then let it go so the neurones can start working on another series of Bodyflow movements that will stitch together and will be good for them. I don't know how I choose what will be good for them, but the ones I have chosen to date appear to have been appropriate so far at this stage.

Just had leftover roast veges for lunch and awaiting my darling and kids to get home from Dance. A beautiful day over here in paradise !!!!!!

Cheers
Randell

[Randell Waddell]

Had fish for dinner last night, with some chips.

Started reading "Sugar Addicts".

Had a lie in cuddling with darling & kids for a couple of hours - it is down to 7C which is freezing for us. Had toast, avacado, egg and peanut paste for protein type inclusion for breakfast.

Some friends we hadn't seen for a couple of years popped in for an hour. Kids & I rode our bikes around to get the Sunday papers - 40 minutes of fun and laughter. Kids playing in the back yard whilst we did a few household chores

About to have Tuna, salad, cheese and olives for lunch, then I have to start marking students' exams again. :?

Cheers
Randell

[Scott Sonnon]

I hear you on cold, amigo (though it's a good excuse for cuddling with the fam). I've found that upping the protein for my breakfast meal keeps me warmer throughout the day; jives perfectly with Dr. DesMaison's steps.

[Randell Waddell]

Stir fry veges, baked potato and sweet potato, and steak for tea.

Porridge, toast and egg for breakfast.

Energy still very low but went to school as my Yr 11 Physics students have an exam in two weeks and they are nowhere near ready.

My "Brain worx"kids are begging me to let them start teaching some of their friends. We included Callan today as a new kid, and they realized teaching new people is a bit harder than they realize. He seems a great kid, who assured me that he wouldn't abuse anything he learned as he had been badly bullied throughout his life. He was making a big effort to try to pick up as much as he could as fast as he could.The School Nurse, who has worked with several of the kids over the years, joined in with us for a while. The new School chaplain also cruised down to eyeball what the kids are doing. An hour long low-key session for me just introducing the exercises, and highlighting better form at times. RPE about 2.

Locked myself into the staffroom and actually had some lunch - everyone surprised as I seldom get back there as I normally have so much on. Surprised myself as well - spent 15 minutes listening to the teacher gossip.

Cooked steak and had left over stirfry and baked veges from last night - kept out a spud for just before sleeping.

Going to watch Pink Floyd special on the TV (I used to get to watch about 1/2 hour TV a week but I'm going to slow down and pick up a bit of good comedy in future.) Going to back off trying to save everyone and have more free time to myself, darling and kids.

Cheers
Randell

[Randell Waddell]

Porridge, then toast and egg for breakfast.

Ham and salad sandwich for lunch - not enough as the worms started complaining about 3pm. Also worked through lunch with the kids helping one of them log on, whilst the others learnt how to do it.

Spagetti Bol and veges for tea.

Karl came up from Mullumbimby, (near Byron Bay) and we reworked some ground engagement/re-engagement work from GTB.


Energy level: Start 6/10 & finish 9/10
Exercise Selection: As above
Sets:
Reps:
Rest Period:
Duration: approx 3 hours [8 ->11pm]
RPE: 6
RT: 1-8
RPD: 1-8
Sensations: chasing good quality motion
Feelings: great when the actions cut in correctly
Images: None - too busy talking up a storm
Thoughts: When this stuff cuts in correctly, it is just beautiful. We discuss where Fear Reactivity hinders progress as a matter of course now, to see its influence as we progress. Great analysing tool.
Questions: none


Potato then slept like a baby.

My little boy joined me for Beginner Warrior Wellness this morning.
Time: 6:50am as sun was arising
Place: Sun room
Energy level: 8/10
Exercise Selection: Beginner Warrior Wellness
Sets:
Reps:
Rest Period:
RPE: 2
RT: 7
RPD: 1
Sensations: left shoulder is improving
Feelings: I love these exercises and I love it when the kids join in.
Images:
Thoughts: What a shame I have to go to work - my little boy and I could have some serious fun and he could teach me his gymnastic progression.
Questions:

Breakfast: Cerial, yogart.

Off to school in a moment.

Life is good !!!!!!!!

Cheers
Randell

[Randell Waddell]

What a..... of a day !!!!! My sugar/energy was absolutely ape s.... !!!!

Wrote (and realistically interacted with you and myself for the last few hours), possible solutions arose, and I "have stepped up onto the batter's mat again".


Cheers
Randell

[Scott Sonnon]