As we stand on the doorstep to the coming new year, I look forward to all the beauty,change and growth that await us. To usher in the new year, the folks at www.crossfit.com give us the classic FGB workout for the day. Developed for UFC Champion BJ Penn, its a workout that can really help you reflect and measure yourself.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Since I did this by myself, I put 5 X 1 minute long songs on continuous loop.
I substituted a 45 lb plate thruster for the Wall Ball, and 95 lb barbell row for lack of rowing machine. I also made the mistake of using 95 instead of 75 lb for the rest. 20lbs came make serious difference! That shouldn't come as a surprise but I was really curious as to the difference, it was a nice experiment. The mental aspect of working out always fascinates me. How best to utilize my own mind to produce the best results. I was watching a show on Discovery channel where they did a study with Navy Seals, utlizing some simple steps to help increase pass rates from 1/4 to 1/3. Setting goals, self talk, visualization, and breathing - pretty amazing stuff.
They said we talk on averagae to ourselves 300 words per minute!?! If most of that talk is positive it can have huge affect. Interestingly, I've also found negative talk to have a positive effect. A sort of reverse pyschology to get me amped up if I'm too low.
I've been thinking alot about energy, what is it? how can it be best utilized? I've been looking at emotions as energy, can they be used as well in working out or performing tasks? I've tried various emotions - from anger to happiness with varying qualities and intesities and I'm still working on it. But it seems pretty clear that each emotion has its own 'energy' and can positively or negatively affect an outcome based on each situation.
A new book I've been reading, called ChiRunning, has pretty good take on not only running, but the movement of the body in general. That it should flow and be effortless.
At first glance this may seem to indicate you don't to workout any more...but I take it to mean we must be more mindful of what we do and how we do it. That technique is critical. People seem to assume that we all know how to move, and that seems to be true for children, but somehow we lose that. Kids run and play effortlessly. The even smile while the do it. In fact, the author points that out in the ChiRunning book, just getting people to smile while they run is huge.
So I made a mistake perhaps in not smiling during todays workout, I need to incorporate this idea of effortlessness into things like FGB. I wonder which emotions might help best..I'm not sure, but I do have hope.
Happy New Year!
Body
Crossfit WOD FGB
3 X 5 animals + 5 elements
continuing Zone like meals
Mind
3 Chapters in Redwall
Started filling out Daily Diet pocket log book
2 chapters in Zone - How to Eat in the Zone
Spirit
25 minute sit spot with awareness exercises
Fox walking 10minutes
Parkour rail training 25 squats, 25 jumps
Wednesday, December 31, 2008
Tuesday, December 23, 2008
Spirit Challenge
The Spirit Challenge will be in 3 parts this Jan:
1) Know Thyself
Knowledge of yourself is critical to spirituality.
"A slight disorder of the stomach makes them cheats. You may
be an undigested bit of beef, a blot of mustard, a crumb of
cheese, a fragment of an underdone potato. There's more of
gravy than of grave about you, whatever you are!" -Scrooge from A Christmas Carol
How do you know the difference between something spiritual and a bit of undigested beef?
How do you know its not something altogether different than you believe?
If you haven't already, check out Keith Barry's TED talk on brain magic, and take some time to think about what that might mean about how we look at the world - conciously and unconciously- and how that affects our perception and explanation of reality .
http://www.ted.com/index.php/talks/keith_barry_does_brain_magic.html
Take some time to write a list of things you might categorize as 'spirit'? When your done, check to see if there is a theme of common thread that runs through the list. Take a list of experiences that you might categorize as 'spirit' and what about it made it spiritual -a feeling, color, texrture?
2. I know that like the Back of my hand....is that a good thing?
Maybe years ago knowing something like the back of your hand meant you knew it pretty well. Draw and outline of a hand and fill in what details you know about the back of your hand. Just spend a few minutes.
Over the course of the month take a few minutes every now and again to examine the back of your hand, and also to draw it every so often.
Think about other aspects of yourself that you hold to know very well, you can explore or substitute that.
3. Religiousness
People most often link religion with sprituality, so write a list of all the religions you can think of, and even a short description.
Over the course of the month, take a few minutes to add to the list and invrestigate a new (or old) religion.
1) Know Thyself
Knowledge of yourself is critical to spirituality.
"A slight disorder of the stomach makes them cheats. You may
be an undigested bit of beef, a blot of mustard, a crumb of
cheese, a fragment of an underdone potato. There's more of
gravy than of grave about you, whatever you are!" -Scrooge from A Christmas Carol
How do you know the difference between something spiritual and a bit of undigested beef?
How do you know its not something altogether different than you believe?
If you haven't already, check out Keith Barry's TED talk on brain magic, and take some time to think about what that might mean about how we look at the world - conciously and unconciously- and how that affects our perception and explanation of reality .
http://www.ted.com/index.php/talks/keith_barry_does_brain_magic.html
Take some time to write a list of things you might categorize as 'spirit'? When your done, check to see if there is a theme of common thread that runs through the list. Take a list of experiences that you might categorize as 'spirit' and what about it made it spiritual -a feeling, color, texrture?
2. I know that like the Back of my hand....is that a good thing?
Maybe years ago knowing something like the back of your hand meant you knew it pretty well. Draw and outline of a hand and fill in what details you know about the back of your hand. Just spend a few minutes.
Over the course of the month take a few minutes every now and again to examine the back of your hand, and also to draw it every so often.
Think about other aspects of yourself that you hold to know very well, you can explore or substitute that.
3. Religiousness
People most often link religion with sprituality, so write a list of all the religions you can think of, and even a short description.
Over the course of the month, take a few minutes to add to the list and invrestigate a new (or old) religion.
Sunday, December 21, 2008
Let it snow
The first winter snow storm has been a blast from the past. It reminds me of snows of years ago, back when this amount seemed to be a normal snowfall.
I remember these appearing back then too. I never actually heard of anyone using these to successfully build a snow fortress. That's until Brad and Sifu were talking the other day, turns out Sifu's neighborhood that he grew up in had the whole organization thing down. Got me to thinking that perhaps more is possible than I had thought. With enough people working together, the possbilities are endless...
Mind
read 2 more chapter of Guardians of Ga'Hool
Body
3X -5Animals/5Elements form
Corssfit warm-up
Spirit
Relaxing meditation 15 minutes
THe Holiday's are upon us! The goals are coming along nicely and I'm looking forward to putting them into action!
Happy Holidays All!
I remember these appearing back then too. I never actually heard of anyone using these to successfully build a snow fortress. That's until Brad and Sifu were talking the other day, turns out Sifu's neighborhood that he grew up in had the whole organization thing down. Got me to thinking that perhaps more is possible than I had thought. With enough people working together, the possbilities are endless...
Mind
read 2 more chapter of Guardians of Ga'Hool
Body
3X -5Animals/5Elements form
Corssfit warm-up
Spirit
Relaxing meditation 15 minutes
THe Holiday's are upon us! The goals are coming along nicely and I'm looking forward to putting them into action!
Happy Holidays All!
Tuesday, December 16, 2008
Scientists Baffled!
It's not like scientists to be baffled, at least not the one's I know... So anytime I see signs of bafflement on the part of scientists, I make sure to pay attention. Here's and interesting article, entitled Scientists baffled by mysterious acorn shortage that really leads into the mystery of nature.
Story Highlights
Naturalists are baffled this fall by a shortage of acorns in the eastern U.S.
+ Residents in some areas report plenty of acorns, while others have seen none at all
+ Acorn growth runs in cycles, so a lean year may be normal after last year's big crop
+ Some scientists fear the shortage will affect squirrel populations
http://www.cnn.com/2008/TECH/science/12/12/acorn.shortage/index.html
Natures ways are mysterious to be sure. Many scientists now believe the mast cycle is an evolutionary adaptation; that over the eons oaks and other nut-bearing trees have developed an on-and-off mast cycle to ensure their reproductive survival. The theory makes sense. If oaks produced a consistently healthy crop of acorns every year, populations of nutloving animals would rise to the point where all the acorns would be eaten no matter how numerous.
Interestling, this only works if all the nut tree co-operate and synchronize together. In forests with more than one oak species, the number of acorns varies from year to year; some species take one year to go from flower to acorn while others take two, and each species produces a different amount of acorns. The effect of weather on acorn production also varies with each species. But every so often, most or all of the oak species in an area produce either a bumper crop or a paltry crop at the same time.
Surely wildlife is intimately connected to the trees and mast cycles. But what about the interconnectedness to humans, a man's role in mast cycles? The word itself may give us a clue
mast - fallen nuts; food for swine," O.E. mæst, from P.Gmc. *mastaz (cf. Du., Ger. mast "mast," O.E. verb mæsten "to fatten, feed")
(taken from Muck & Mystery - Loitering with Intent)
As a kid, I was always under the impression that scientists pretty much knew everything. If not all scientist, then at least collectively or maybe just the best scientists. As an adult, not so much. Nature has proven to be very hard to figure out, very humbling.
Hmmm..humbling,... human ...coincidence?
HUMAN - c.1250, from M.Fr. humain "of or belonging to man," from L. humanus, probably related to homo (gen. hominis) "man," and to humus "earth," on notion of "earthly beings," as opposed to the gods (cf. Heb. adam "man," from adamah "ground").
Monday, December 15, 2008
Free Running
One of my goals is to move forward with Free Running/Parkour. The hard part will be deciding which area to put it in.
The obvious choice is Body. Clearly the demands of Free Running are tremendous, most of the Free Runners seem to have a strong background in gymnastics. If that's not enough, the official workout of the American Parkour (APK) is www.crossfit.com .
But what about Mind? if you head up to the APK website you'll find a nice section on how to start and even an excellent set of developmental exercises called Demon's Drills. One of my favorite was one that worked on the sense, planning routes and body movement in real time. Such mental gymnastics are impressive to say the least, it gave me a new appreciation of what is required mentally from Free Running.
Hey, what about Spirit? Watching clips of Parkour harken me back to tales of Tom Brown's Scout training as a young boy. Moving through environments (natural and man made) smoothly and silently. Such a fusion of Mind and Body must surely include the Spirit...
The obvious choice is Body. Clearly the demands of Free Running are tremendous, most of the Free Runners seem to have a strong background in gymnastics. If that's not enough, the official workout of the American Parkour (APK) is www.crossfit.com .
But what about Mind? if you head up to the APK website you'll find a nice section on how to start and even an excellent set of developmental exercises called Demon's Drills. One of my favorite was one that worked on the sense, planning routes and body movement in real time. Such mental gymnastics are impressive to say the least, it gave me a new appreciation of what is required mentally from Free Running.
Hey, what about Spirit? Watching clips of Parkour harken me back to tales of Tom Brown's Scout training as a young boy. Moving through environments (natural and man made) smoothly and silently. Such a fusion of Mind and Body must surely include the Spirit...
Sunday, December 14, 2008
Dec 14,2008 - Time in a Bottle
Mostly clear and cool - lower 40s full moon
I was listening to John Tesh (seriously) the other night, he reported a study showing that married couples who asked each other for 'small' changes ended up being happier together than those that ask for 'big' changes. Interestingly over the long haul, the big changes actually took place.
The next day I was watching Noggin, its like preschool on TV, and Cedric the Entertainer told the Tortoise & the Hare story. The moral of which he said was- slow and steady wins the race.
With goals and the Challenge, this may be a good mantra for seeing the kind of changes that are both small & large, lasting over the long haul. I like the idea of making small changes everyday, or doing a small amount each day.
When I was making up my list of negative things I don't want to happen , there was a common theme - sustainable change so that I can be of more help and service. The negative voice we have fore ourselves can be pretty brutal and unrelenting, it's important to give yourself a break and not get too down (or too up). I think I'll continue to the negative list periodically to see if it changes. I imagine it will, just as my positive goals will change over time.
Mind- Read a few NY Times article -.5 hour
listened to 2 chapters of the Guardians of Ga'Hool Book2
Listened to 1 chapter of the Zone (abridged)
Body - light stretching - 3X Tiger/Crane & 3X Five Animals/Five Elementes (up to Panther fist)
Spirit - Long form meditation
SEVMRATC -color blue
I was listening to John Tesh (seriously) the other night, he reported a study showing that married couples who asked each other for 'small' changes ended up being happier together than those that ask for 'big' changes. Interestingly over the long haul, the big changes actually took place.
The next day I was watching Noggin, its like preschool on TV, and Cedric the Entertainer told the Tortoise & the Hare story. The moral of which he said was- slow and steady wins the race.
With goals and the Challenge, this may be a good mantra for seeing the kind of changes that are both small & large, lasting over the long haul. I like the idea of making small changes everyday, or doing a small amount each day.
When I was making up my list of negative things I don't want to happen , there was a common theme - sustainable change so that I can be of more help and service. The negative voice we have fore ourselves can be pretty brutal and unrelenting, it's important to give yourself a break and not get too down (or too up). I think I'll continue to the negative list periodically to see if it changes. I imagine it will, just as my positive goals will change over time.
Mind- Read a few NY Times article -.5 hour
listened to 2 chapters of the Guardians of Ga'Hool Book2
Listened to 1 chapter of the Zone (abridged)
Body - light stretching - 3X Tiger/Crane & 3X Five Animals/Five Elementes (up to Panther fist)
Spirit - Long form meditation
SEVMRATC -color blue
Thursday, December 11, 2008
Thurs Dec 11, 2008 - Reaching goals
Cloudy, rainy upper 30's ,10mph wind NE. 3/4 waning moon
SR-~7AM-SS ~4:15PM
"To reach our goal, a straight path we will not follow." Yoda
Goals are definitely changing and redefining themselves with each new day. As I was pondering this earlier this morning, the words from Yoda brought me some understanding. The path to get where we want will change and grow as we ourselves grow. The journey that we take is what's important.
I've had some goals for Tracking and Awareness kicking around in my head, but I've been unable to define them until this passed weekend. I met up with some old friends and was introduced to whole new concepts in the art of Tracking that I didn't even know exhisted. Though these were exactly what I was looking for, I couldn't have concieved of them until then. I suspect this will continue to happen, so I'm leaving wiggle room in my goals for these kind of insights and changes.
Draft Scoring Template
(example)
Mind
Activity Description Pt -
Read 20minutes of Danielle Steel 1
Crossword 12 minutes 1
MIND Totals
Day 2
Month 5
Challenge 12
This may work well, will look at again.
Friday, December 5, 2008
December 5th, 2008 - Pair of Ducks
~20C out, cloudy and cold. 1/2 moon waning, up in the SW sky. Cloudy with little wind.
It was a crisp sort of cold today, not biting with wind. Just sort of clear and calm, with some nice sunshine. The sun didn't seem to bring any extra warmth. Looking at clouds I got the idea that it might be good to study cloud types. How many can there be? Perhaps as many names for clouds as the inuits for snow. It's impressive not only to think that people could distinguish such detail among something as seemingly simple as snow or clouds. It does beg the question as to what we modern folks know with such intimate detail...I must give this more thought.
Driving home Mr.T and I saw a pair of ducks on the pond down the street in Exeter. Zipping along the surface, the 'pair of ducks' quickly reminded me of the paradox. I can't recall where that joke comes from, but in any case I began to muse about paradox..
Earlier I read an article today in the NY times called Many Children Still Lack Stability Long After Storm (Katrina) http://www.nytimes.com/2008/12/05/us/05trailer.html?_r=1&ref=us , it totally confounded me that this could be the case. This is in great contrast to the outpouring and amazing work being done right down the street http://www.extremehomebybruno.com/. In truth both the ducks are the same, what makes them different? Why is one a tragedy and another a triumph. Just random luck? Is it destiny? Fate?
Goals- more defined
Mind -definitely need to finish the Drawing on the Right side of the Brains self study course I just got. Also the Flintknipping kit I bought is calling..Q...Q..
Body- Must finish the 5Animal5Element set, this internal set marks a huge transition for me, I'd like to move on to Hase Fu and Iron Wire. The sweet outdoors is calling, FREERUNNING! COME GET SOME!. Time to start practicing the basics on my own, there are no free runners around these parts, time to stop waiting.
Spirit- Awareness routines and sit spot time. I've begun collecting exercises to work on this mysterious Spiritual thing. Time to formalize a plan/outline.
It was a crisp sort of cold today, not biting with wind. Just sort of clear and calm, with some nice sunshine. The sun didn't seem to bring any extra warmth. Looking at clouds I got the idea that it might be good to study cloud types. How many can there be? Perhaps as many names for clouds as the inuits for snow. It's impressive not only to think that people could distinguish such detail among something as seemingly simple as snow or clouds. It does beg the question as to what we modern folks know with such intimate detail...I must give this more thought.
Driving home Mr.T and I saw a pair of ducks on the pond down the street in Exeter. Zipping along the surface, the 'pair of ducks' quickly reminded me of the paradox. I can't recall where that joke comes from, but in any case I began to muse about paradox..
Earlier I read an article today in the NY times called Many Children Still Lack Stability Long After Storm (Katrina) http://www.nytimes.com/2008/12/05/us/05trailer.html?_r=1&ref=us , it totally confounded me that this could be the case. This is in great contrast to the outpouring and amazing work being done right down the street http://www.extremehomebybruno.com/. In truth both the ducks are the same, what makes them different? Why is one a tragedy and another a triumph. Just random luck? Is it destiny? Fate?
Goals- more defined
Mind -definitely need to finish the Drawing on the Right side of the Brains self study course I just got. Also the Flintknipping kit I bought is calling..Q...Q..
Body- Must finish the 5Animal5Element set, this internal set marks a huge transition for me, I'd like to move on to Hase Fu and Iron Wire. The sweet outdoors is calling, FREERUNNING! COME GET SOME!. Time to start practicing the basics on my own, there are no free runners around these parts, time to stop waiting.
Spirit- Awareness routines and sit spot time. I've begun collecting exercises to work on this mysterious Spiritual thing. Time to formalize a plan/outline.
Thursday, December 4, 2008
December 4 th,2008
40's - sprinkling -Sunrise @7AM Sunset @4:20PM MP Waxing 1/2 moon -Facing NW
I was greeted with a warm winter morning, the moon had long since set but the stars were clear and bright. The Hunter lay in the sky to the East, just over the top off the barn. There were some wispy clouds, but the held the silence in the air. Not the cold silence of winter but the quiet calm that awaits the breaking of a new day. I know at the time I was thinking about the metaphor for our own times, that we too lay at winters threshold. What waits on the other side is not cold and fore bidding, but the light of hope from the shadows.
Going in at 5 today, I miss the songs of my friend. I wonder if they will doubly disappointed that not only won't I be there when they awake, but that I have again neglected to get them more seed.
To help form the goals of this Challenge, I have let the idea of 'Hope' pecolate in my mind and invade my thoughts throughout the day. I caught a clip of Al Gore talking about Hope being about behavior, quoting Ghandi - 'We must become the change we wish to see in the world'. It would seem that people learn best by example, so setting a good example is key. What may be missed is looking for good examples in others, especially children.
Turns out I know a security guard at the mall. While we were having a chat, Santa stopped by on his way back from break. They began telling me stories of parents having to be escorted out because of their behavior waiting in line and at Santa's workshop. Tales of angry parents and relatives was hardly the joyous and hopeful Christmas cheer I'd expected.
Some time later as I passed by Santa's workshop, I stopped for I time to observe people bringing there kids for pictures. I watched as a young girl, perhaps 2 or 3 years old, rushing to Santa. She held her arms out as she approached, fully trusting and expecting to be lifted up
That was the kind of change I'd like to see in the world. Children never cease to give of examples of what is best in us. Hope is about behavior.
Draft Goals- Each one of these must be about behavior, those that bring Hope
Mind - the Mind of a Child, I shall apply Sifu's lessons in learning Hung Guar about 'listening skills & bridging' how can I take what I am passionate about and bring it to my work place. The Core routines as spelled out in Coyote's Guide unlock the power of the mind. But how to 'bridge' them to the modern world and workplace,this will be the goal..the 'invisible school'
Body -Crossfit & the 5 Animals/5 Element form. I need to perform more research on the Paleo Diet. What I've seen so far is interesting but I need to finish the book. I have applied some limited fasting techniques and the King,Prince, Pauper as general guidelines for dieting. I need to become more regular in my practice of spirit plate.
Spirit -Formalize an outline of exercises and progressions for the Challenge. Linked to the Mind goal is the process of journaling...
I was greeted with a warm winter morning, the moon had long since set but the stars were clear and bright. The Hunter lay in the sky to the East, just over the top off the barn. There were some wispy clouds, but the held the silence in the air. Not the cold silence of winter but the quiet calm that awaits the breaking of a new day. I know at the time I was thinking about the metaphor for our own times, that we too lay at winters threshold. What waits on the other side is not cold and fore bidding, but the light of hope from the shadows.
Going in at 5 today, I miss the songs of my friend. I wonder if they will doubly disappointed that not only won't I be there when they awake, but that I have again neglected to get them more seed.
To help form the goals of this Challenge, I have let the idea of 'Hope' pecolate in my mind and invade my thoughts throughout the day. I caught a clip of Al Gore talking about Hope being about behavior, quoting Ghandi - 'We must become the change we wish to see in the world'. It would seem that people learn best by example, so setting a good example is key. What may be missed is looking for good examples in others, especially children.
Turns out I know a security guard at the mall. While we were having a chat, Santa stopped by on his way back from break. They began telling me stories of parents having to be escorted out because of their behavior waiting in line and at Santa's workshop. Tales of angry parents and relatives was hardly the joyous and hopeful Christmas cheer I'd expected.
Some time later as I passed by Santa's workshop, I stopped for I time to observe people bringing there kids for pictures. I watched as a young girl, perhaps 2 or 3 years old, rushing to Santa. She held her arms out as she approached, fully trusting and expecting to be lifted up
That was the kind of change I'd like to see in the world. Children never cease to give of examples of what is best in us. Hope is about behavior.
Draft Goals- Each one of these must be about behavior, those that bring Hope
Mind - the Mind of a Child, I shall apply Sifu's lessons in learning Hung Guar about 'listening skills & bridging' how can I take what I am passionate about and bring it to my work place. The Core routines as spelled out in Coyote's Guide unlock the power of the mind. But how to 'bridge' them to the modern world and workplace,this will be the goal..the 'invisible school'
Body -Crossfit & the 5 Animals/5 Element form. I need to perform more research on the Paleo Diet. What I've seen so far is interesting but I need to finish the book. I have applied some limited fasting techniques and the King,Prince, Pauper as general guidelines for dieting. I need to become more regular in my practice of spirit plate.
Spirit -Formalize an outline of exercises and progressions for the Challenge. Linked to the Mind goal is the process of journaling...
Hope Challenge
This is the online journal for Mrninja for the Hope Challenge 2008-2009
www.hopechallenge.blogspot.com
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