Author Archives: B32 Athletics
Every year we sit down to nut out who, out of our amazing community, we feel has truly lived the values of B32 over the last 12 months. This is never an easy task, as every single person in the B32 community has shown commitment to the B32 approach and lifestyle. This year we have decided upon three awards: Consistency, Embodiment and the B32 Client of the Year. We presented these at our annual end of year function this past Friday, and would again like to congratulate each of the recipients. Thank you for your outstanding commitment to and support of B32 and our philosophies!
B32 Consistency Award:
A longstanding idea behind the coaching, training and general approach to everything we do at B32 – consistency is key. A foundational tenet in a never-ending journey of self-development and expansion. In this context, consistency is about finding rhythm, balance and the sweet spot where habits (whether training. nutrition, social, or otherwise) become true lifestyle.
This award goes to Brian Ross.
Brian has been with us for a long time now, through all the transitions and changes of not only our approach to coaching and training, but also through changes to B32 as a business itself. No matter what has changed, no matter how we shape our approaches, Brian takes it all in his stride. He steps in, finds his rhythm, and just keeps on going. Brian, we are incredibly thankful for your support and commitment over these past few years.
B32 Embodiment Award:
Embodiment is about taking an idea, a philosophy, and transforming it into something tangible and living. This award goes to someone who not only becomes aware of the elements and ideas that we teach, but also wholly integrates these things into their lives. They live it. The Embodiment Award is for someone who truly espouses the values and approach of B32.
This award goes to Craig Crompton.
Craig has cycled through every one of our services - he’s been through 1:1 personal training, health coaching, group classes, Individual Program Design, workshops and even Coach Mentoring. Craig has a well-rounded perspective when it comes to knowing our philosophies, and we feel he is a great ambassador for what we do. Craig has a thirst for knowing more of the why, and then he takes this knowledge and embeds it within his own journey – both in and outside of B32 Athletics. Thank you Craig for your enthusiasm and zeal for all that we have to pass on!
B32 Client of the Year:
The B32 Client of the Year award goes to someone who not only taps in to all our services and is consistent but also someone who connects in to our broader networks to enhance their journey. The Client of the Year is someone who has shown great personal expansion over the last 12 months, someone who has been challenged by their coach on many levels – physically, emotionally, spiritually, and transformed these challenges into growth and development.
This award goes to Rachel Croome.
Rachel has been training with Ross for some time now, and attended every single workshop/seminar we held in 2013. She has a huge drive to soak in and absorb everything we have to give, and this has certainly shown in her phenomenal growth and expansion in all areas of life. Rachel has far and away transcended everything she set out to accomplish since first joining us at B32, and we congratulate her on her tenacity and her ability to take on and move forward with each and every challenge Ross has presented.
We’d also like to throw in a special mention to CrossFit Ignite Sydney and CrossFit Athletic, both of whom have shown great commitment to coach development and upgrade through our Coach Mentoring Program and the genuine desire to improve and step up what it is they can truly deliver to their clients. It is amazing for us to be able to pay forward what we’ve learned, so we thank you for the opportunity to contribute to the good work you guys are doing!
Congratulations to all the recipients of the B32 awards this year! You’re all such a pleasure to have in the B32 community and we feel very privileged to be part of your health and fitness journey.
The B32 Team.
Spread over 24 hours this beauty from Pharrell rolls out some serious foot tapping footage. Check it out at different times of the day (or skip through) to see new personalities and new expressions of happiness through dance. “Clap along if you feel like a room without a roof!”
Movember is moustaches.
Movember is all about raising money and awareness for men’s health. Specifically mental illness, prostate and testicular cancer, and research into men’s health issues. All extremely worthy causes, and in fact, anything to raise awareness for men’s health is greatly needed.
However, as much as I support the cause, I didn’t grow a mo’ this November. I have done so in the past, and damn I love sporting one in the midst of beard trimming (you know that moment where you’ve half shaven your face and you’re seriously considering keeping that 70′s style sleaze for the week. The man-joy it provokes is incredible, until you get that look from your significant other- ya know the one… the “OMG-you’re-such-a-douche” look that stabs you square in the heart. But that’s also part of the appeal, right? That strip of hairy sleaze separates you just enough from the masses to feel unique.) But having said all that, if I’m to be authentic, growing a mo’ is not how I can really help and add value to the cause.
Sure, I can send a few bucks to help out and I can strut around as one of the mo-bros, but I feel that this cause deserves more than that. Without true acceptance and awareness of why these men’s health issues are so prevalent and ignored by a vast majority of men there will never be any real and lasting change. This is where I can really contribute.
I want to share my perspective in order to challenge not only men, but also society to accept what is going on with men and the masculine in both men and women today that is contributing to the formation and degree of severity of the exact issues that Movember aims to draw attention to. Ignoring the signs of when to slow down and pay attention to our bodies and minds, ignoring vulnerability and pushing into ego, and avoiding depth because of fear all have a huge part to play in the development of dis-ease. Ignoring what is the true, sacred masculine invariably ends with masculine-specific health problems. Without awareness of these often overlooked factors, we’ll continue to see issues like depression, prostate and testicular issues (among others.)
Men fall hard. You know what? We fall hard to finally learn our lesson.
Men are generally a stubborn bunch when it comes to discussing health and dis-ease. This may stem from roles we learn and decide to play – the so-called warrior and the must be tough guy all culminating in an “I’ll be fine, don’t worry about me” and “suck it up” attitude. The thing is, from a health standpoint, this learned attitude can only carry a man so far. It serves us through a few minor colds and coughs here and there until – WHAM… we’re on our asses with man-flu.
Have you ever wondered why when men get sick they REALLY fall hard?
I’d like to share with you a way to look at injury, disease, death and disaster. And it’s centred around a common universal theme that applies to everyone and here it is: miss the signs and you will walk off the edge…
Men are typically so caught up in not noticing the signs their bodies are giving them along the way, or stuck in trying so damn hard to control the signs to actually take on board what their life or universe is telling them. Typically these signs are pointing to “slow down, take care of yourself!” or “wrong way, turn back, this is not your mission!” Ignorance of these signs, over time, results in big time health issues that FINALLY get our attention. For example, you wake up one morning, you have a sore throat. But you’ve said you will be at that meeting and you don’t want to seem untrustworthy (as a man this eats at us.) So you suck it up, you have an extra shot of coffee and a throat lozenger and you get on with it. Come the evening you’re somewhat ok. Maybe, if you’re lucky that’s the worst of it and you wake up the next day raring to go. Then because you skipped out on your gym session due to that throat niggle the previous day you hit the weights with a little more zeal than usual. You go to bed, still no sore throat… Onwards. But as time passes you keep pushing, the odd sore throat and injury come and go but you keep man-oeuvring around what are seemingly infantile obstacles, untainted by (and possibly even proud of) avoiding the perceived weakness that was a few days off. All is “fine”.
UNTIL you’re hit with the dreaded man-flu. It’s a known thing. Ask any woman how hard men are hit when they get sick and surely you will get a few shakes of the head – and possibly very little sympathy. You know why? Because she saw the signs, the throaty niggles, the tiredness, the pushing, and yet the signs weren’t big enough or serious enough to stop him in his tracks. Body wisdom was ignored… and now, it’s come up trumps.
Falling, and falling hard, just like the case of man-flu, creates vulnerability – a trait that is usually ignored. It’s ignored because in life men are currently being taught that being vulnerable equates to being weak. So herein lies the kicker: men who embrace vulnerability give themselves permission to listen to their own body wisdom, accept where they’re at with fatigue and move from stubborn to supple. As a man, accepting vulnerability will give you more personal power than any idealised “I’ll be fine, don’t worry about me” or “suck it up” attitude can muster.
In order to understand why vulnerability is powerful, a man must see how pushing forward all the time, ignoring body wisdom and being stubborn creates the fall in the first place, be it illness, injury, disease or even death.
Symbolically, man-flu creates the need for men to look, feel and know there is a deeper connection to life than classic denial, macho-ness and illusions of being able to control everything. Man-flu is a micro sign of a macro need to really see the truths that depression, prostate issues, testicular cancer and others are aiming to teach the masculine. We can continue to lust to be a part of the Movember tribes and shell a few clams to a worthy cause, but unless this initiative moves into asking these tough internal questions we’re missing the point. The man-flu will keep dropping us, sex will continue to be disconnected & misused, sex organs will continue get cancer and we will continue to to be fearful of vulnerability – a perspective that can contribute to depression. You gotta read the signs.
As hard as it can be to grasp, serious conditions like depression, prostate and testicular cancer can each be considered serious falls which happen in order to obtain learning and insight from all the signs that may have been missed along the way. And the current teachings on what’s considered “masculinity” don’t allow us to be open to acknowledging our signs and our falls in this way.
While it’s true that men grow with challenge and deepen in the face of death, it seems this is classically (mis?)interpreted to form ego. However, the missing link is this: men actually deepen with love. With love for ourselves, for others and for BOTH masculine and feminine perspectives. This is what allows us to look into the signs, the falls, to deepen and grow through them, often preventing the big crescendo of a serious condition resulting due to lack of attention, and intention.
I touched on aspects of sacred masculine in my last article on this subject, I Challenge You To Be a Man, where I discussed how men grow and regain connection with themselves and with others beyond the stereotypical man-types. This piece began to shed some light on the true challenges a man is faced with to allow growth. The internal battles within relationships, creating connected sex, the teaching and passing of wisdom and eating in line with mission all give some insight as to how men can see themselves more fully and wholly. All our internal battles are truly, underneath it all, about deepening through to feeling the feminine. Not an easy one to grasp, but when a man sees AND pays attention to enough signs, he can see that these internal battles are where the true warriors of our time are fighting.
“The truth is easier to know than to feel, and easier to feel than to live” – David Deida.
Fear is what pushes the masculine and ego pushes down and suppresses the feminine, but humility, vulnerability and truth bring the true involvement of the sacred masculine to light. Denying fatigue and creating our own illusions of reality hide the truth of what is really going on internally for men. Inviting the involvement of the sacred masculine is where a man can bring forth his mission WITHOUT disconnecting from his ability to be connected. Rudran Brannock of the “Men’s Consciousness Movement” describes the masculine journey as “movement of the masculine needs to become internal, into the world of the deep feeling field”. This deepening is where the masculine can see truth, and where we truly see the masculine.
The masculine deepens with death. Even the prospect of death. Ever noticed how the masculine loves to live at the edge? Adventure sports, fast cars, big business deals? Try this: Next time your holding someone dear to you, hold them close and envision their death. Notice anything? See how you deepen with emotion. Feel the idea of their passing and its profound ability to deepen your longing for them. Heavy.
The desire to live life at the edge is synergistic with truth. The masculine loves challenge and death defying feats. These things, right at the edges of emotion looking over the precipice at death is where men resonate with and find their depth. This depth helps the masculine see more truth – helps you see your gifts and align them to create a life in line with your mission. This then creates more truth, and more alignment… it never ends. Until you die. There it is again. Feel into your own demise, your own mortality and begin to live deeper, love deeper and see yourself in all things. Live more deeply.
Fear, vulnerability, truth and depth. The essence of true masculine.
The idea of being fully available is terrifying. How many people get the real you? With how many people are you open, intimate and deep? The opposite to being fully available, open, intimate and honest, is to be protected, closed and fearful. These characteristics are what are creating the macho-masculine and the shallow pursuits of things like fat loss, cutting and the desire for bigger better bodies. The chest that you are longing for is really a call to love or to be loved – the desire to increase your chest size is symbolically saying you don’t love it the way it is.
These self made illusions are what men slip into to cover up deepening. It make us feel less vulnerable in the short term, but these are just gestures. Lurking deeper within is the real warrior that needs his falsified shields removed in order to embrace the true strengths that sit right alongside his vulnerabilities.
Shields and symbolic guards against vulnerability such as inflated chest, pumped up arms (often crossed), and driven ego can be easily removed. They’re just illusions covering up the painful truth that lies within. A true warrior needs no shields as his heart is strengthened with vulnerability, his mind is sharpened with death and his body is supported in truth.
So, enough stories, let’s get at this… sit there with your feelings, breathe deeply, and feel into… stuff that! I get it. Men just don’t jive like that. “Feeling? Huh? Tell me what to do and I’ll do it. Give it to me plain and simple” I hear you say. As dudes, we need disciplined steps to face these challenges and continue our growth towards sacred masculinity.
Get disciplined with these 5 tasks and begin to be the change that Movember is really calling for.
- Task 1. Be vulnerable – Practice and notice your vulnerability. If you catch yourself sucking it up or putting on a tough guy front this is your cue to accept where your fatigue and health is really at. A sacred masculine journey is not terrified to ask for help.
- Task 2. Embrace the feminine – Be open to receiving and inviting. Your health and vitality can only thrive when you have both challenge AND support. Too much challenge and you’re set to fall hard. Accept support, flexibility, love.
- Task 3. Live in your truth – It’s easier to know this than to live it. Accept that your truth lies in your every desire. Your body is talking to you… Keep a journal if you need some help tuning in.
- Task 4. Embrace death – Find what deepens you. Try seeing the mortality in things. Acknowledge that one day you and everyone around you will be gone. Use this to deepen your emotions and feel into life.
- Task 5. Love deeper than fear – Practise noticing how fear and insecurity drive ego-based body image. This is your cue to check back in with your vulnerability. Ask yourself why do I need these shields? Why don’t I love myself deeply?
“All that Syrio Forel had taught her went racing through her head. Swift as a deer. Quiet as shadow. Fear cuts deeper than swords. Quick as a snake. Calm as still water. Fear cuts deeper than swords. Strong as a bear. Fierce as a wolverine. Fear cuts deeper than swords. Then man who fears losing has already lost. Fear cuts deeper than swords. Fear cuts deeper than swords. Fear cuts deeper than swords.” – G R.R Martin, A Game of Thrones
If you’ve grown a mo this November don’t just strut and donate. Don’t deny or ignore the signs any longer. Your body is calling out for you to accept the state of your masculine and continue on your journey to be the boy that grows from exuberant teen to fatherhood to mature adulthood to mentor and onward to elder that passes down sacred masculine wisdom.
Man-flu is fun to joke about but therein lies a deeper sign and message. Pay attention.
PS: You can donate some funds and
A word from B32 Director, Ross Blake on our next seminar – The Collection : a full day workshop on the Fundamentals of the Integrative Approach to Training & Coaching.
[go to: Online Store > select: The Collection Seminar > follow the prompts]
*Current B32 clients who have an account with us, please contact Joelle to get your login & password details for online workshop registration (if you haven’t already received them.)
*If you’ve been sent login details this year, please use these to register for the workshop via our online store
By Ross Blake
It may be a little uncomfortable to hear this: you are limited by what you know just as much as you are limited by what you don’t know. Both what you know and what you don’t know are clouded in bias. And bias deeply affects your efficacy and integrity as a coach if left unnoticed and unacknowledged.
As humans our physical bodies find sneaky ways around things if we lacks the flexibility or strength to sustain a posture. Often referred to as the path of least resistance, this is our body’s way of ensuring things can get done (albeit in a less optimal fashion.) A good example is when you find it easier to slouch in a chair rather than sit upright. The mind is no different – it will default to previously learned patterns to quicken outcomes and provide mental comfort for seemingly hard challenges. For example, defaulting to using a favourite number. These default patterns impact the directions we allow ourselves to develop and the knowledge we allow ourselves to expand into, creating bias on what we learn or don’t learn. Creating bias on what we know, and how we coach.
When it comes to quickening the thought process of the brain, that little grey jelly-like matter will send electrical signals via the glial cells and synapses much faster along previously routed signal pathways. It’s the path of least resistance to use highways that already exist. This process forms the backbone of your intuitive, automatic and fast thinking brain system. A good example of the intuitive brain in action is in the case of danger. If your are threatened by something that appears to be on collision course with your head, you flinch. This happens automatically via your intuition of perceived danger.
There is also another system at play within our minds that is thoughtful, deliberate and part of the slow thinking brain system. This system is one of two ways we upgrade our thinking, where we slowly add to our knowledge base and challenge ourselves to take on more personal growth. Interestingly, this slow side of our minds is ultimately what ends up influencing the faster intuitive side of our minds. Kind of like an internal upgrade system that takes things from the cog-like churning of conscious, considered thought and over time turns these mind challenges into intuitive, fast acting bursts of reactive thought. Remember the experience of learning to ride a bike. Initially it doesn’t happen smoothly, it’s clunky and we spend a load of time upgrading our intuitive crash reflexes!
Now it can also work back the other way – when we can bring our intuitive thoughts into consciousness we effectively begin to upgrade our slow-thinking, rational brain as well.
Our ability to notice is what lets us gather information and knowledge from our intuitive mind to in turn upgrade our thoughtful mind. But how do we simply notice such unconscious, automatic thought? It’s like saying, “quick, time the shutter speed of the images that are being flipped upside down from your retinas as they warp speed their way into your mind… while hopping on one leg”. They happen so quickly it can be a mind bend to even perceive how we capture them. The key here, is that we aren’t intentionally attempting to rationalise our intuitive thoughts, and in fact, we may not be able to rationalise them! We just want to notice them, and noticing, just like the intuitive thoughts themselves, is all about feeling.
If you’re disconnected from your ability to feel into intuitive senses then you miss real noticing. This is a topic reserved for a whole article in itself, perhaps even a book, but for now i’ll part you with these insights on how to create better sensory experiences around noticing:
1. Slow down – breathe through your belly, take time, patience.
2. Drop your shoulders and place your hand on your heart and solar plexus – these sites will help you reconnect to the intuition of your inner self.
3. Let go. Control stifles the ability to tap into feeling and intuition.
**If you’re a man’s man and your face looks like a walnut after reading that section, read: I challenge you to be a man. Now.
Intuitive and thoughtful minds at work.
Our intuitive thought patterns are working in overdrive all the time. Every time walk down a busy street you will flinch, side step, notice certain types of people more than others and be drawn to the shops you are interested in – all stemming from intuitive thought patterns. As soon as your partner pulls you into a shop that is of no perceived interest to you, you switch to your thoughtful, slow churning mind patterns and decide on wether to follow or go into negotiations to avoid said shop. It is also your slow mind that stops the insulting quip toward your partner/friend that bolts from your intuitive mind about your boredom and perhaps disdain for being dragged in there.
How are we limited by what we know?
What we currently know forms the ceiling for our current sphere of knowledge. What is contained in this sphere are the thought patterns that are utilised the quickest – the intuitive, automatic, fast-acting mind from which we derive efficiency and often profound insights. Since the mind, just like the body, will prefer to choose the easiest, most efficient path, you will most often default to using thought patterns that reside within this sphere, under the limited ceiling you’ve set yourself.
How are we limited by what we don’t know?
We are limited by what we don’t know simply because we don’t know it yet. Since it is slow and clunky to use our rational, slow thinking brains to learn new patterns, we tend to sit in our current spheres much more readily. But if we don’t expose ourselves to these clunky, new thoughts, we can’t process them into the inner workings of our knowledge base and in turn cannot begin to upgrade them into our faster intuitive mind.
Let’s talk bias.
Bias is activated from both our innate intuition and our deliberate thinking, but you can think of the seeds of bias being planted in the deliberate mind first (remember our deliberate thinking creates the palette from which our intuitive brain eventually paints from.) What we decide to learn, what we choose to notice and what we are challenged to think on will move ever closer to our intuitive mind over time.
Bias is based on past learnings and experiences (as far back as pre-school), and can be heavily weighted by science, advice from others and how you learn particular things. Often subtle at first, bias influences how you default to previously learned patterns within your mind, and can have rippling effects.
Bias in coaching
Say you have spent the last two years of your fitness career entrenched in a particular methodology. That methodology may have had a bias towards certain numbers when sets or reps where prescribed, or a particular intensity that was the undercurrent of the methodology. Initially, when learning the terms and protocols within this methodology your brain moved slowly. You scratched your head, stumped at times and having to get those cogs turning in your mind as you went about integrating this new information. Over time, you’ve become proficient to the point where ideas, prescriptions and knowing what to do next seem to fly off the tongue. You’re now using the once slow-turning thought patterns and have upgraded them in your mind to create an intuitive weapon to be used at will.
Now take this intuitive, automatic and fast thinking knowledge into a newer situation- say in front of a new client. Your mind will begin defaulting to your newly automatic responses – the paths of least resistance. However, this new client may need something entirely different and your intuitive prescription may actually do them disservice, or worse, harm. This is bias in action, and it can hugely affect your ability to coach if you’re unaware of it.
Overcoming bias. Can it be done?
No, not entirely. The intuitive mind is far too efficient for us to slow down. It’s just not practical. And the thoughtful mind is far too inefficient and slow to the point of tedious. What we can do however, is simply notice our biases. From there we make the compromise between bias in action, and conscious, more considered thought.
It can be very difficult to see your own biases – it is far easier to notice someone else’s bias as we are removed from the inner workings of the problem and the prescription. As a coach or someone who is prescribing something to someone else, it would be worth your time to have someone evaluate you on your biases, in turn providing you with a powerful piece of authentic self reflection and assessment.
HOT TIP: If you can’t explain what you are prescribing to someone in what I like to call “3D” (that is, you’ve considered all the angles) you haven’t noticed your biases. You should be able to explain your prescription to an exercise physiologist, chiropractor, physiotherapist, medical doctor. your mum and colleagues.
Given that your intuitive, fast-acting mind is upgraded by your thoughtful mind and your thoughtful mind is also being updated by your intuitive mind, it would make sense to try and upgrade both of them. A good place to start is where all intuitive patterns are seeded – the slow thinking rational mind. What this means: learn stuff. Upgrade. Wade thorough the trenches of your challenging, thoughtful mind, and reap the rewards of an upgraded intuitive sense.
I’m bemused at the lack of upgrading that goes on within the heads of so-called professional coaches. You know the ones, they find their magical methodology or pinhole podcast and never deviate. They never question the status quo and that’s self limiting because no new info is going in and what they notice is biased and limited by what’s going in in the first place – they’ve built the ceilings on their spheres of knowledge, and dammit they’re staying indoors!
Talk about mind numbing… But hey, I’m biased toward my own personal upgrade. Truth be told, anyone who gets paid to provide sound advice has a gigantic role in society. If you’re a professional coach, the advice you part with impacts real people, their families, and their bank balances. So ask yourself, “what am i doing to honour the impact i have on society?”. Upgrading your knowledge and the service and advice you can deliver is a huge part of honouring this role.
If this doesn’t chime with you, and you’re not in it to impact the wider community, perhaps a career with a little less responsibility and influence would be the way to go…
A framework for continual upgrade
If you’re still with me, this brings us to the idea of continual upgrade for you as a coach. Here are five things you can do to upgrade both your thoughtful and intuitive minds, notice bias and raise the ceilings on your spheres of knowledge.
These are deep end. Go with the flow, relax into each of them and see where it takes your coaching journey.
1. Create a scene for a more sensory everyday experience that helps you notice your intuitive thoughts and learning
2. Be creative in both your intuitive and thoughtful minds – indulge what wants to come out, be it writing, scrawling your prescriptions crazily on a glass window (ala Beautiful Mind style), drawing or interpretive dance. Go with it, is all I’m saying.
3. Enlist an un biased colleague to question what you are doing – your prescriptions, your perspectives, your advice.
4. Direct yourself towards thoughtful learning that will one day become intuitive. Choose areas that are challenging for you but that keep presenting – is there a particular type of client you continually have come your way? Follow the rabbit holes, Alice.
5. Keep a log of what you experience to be intuitive and thoughtful. Watch how what you write moves from being intuitive to thoughtful and from thoughtful to intuitive.
Remember: sensing the intuitive mind, directing the thoughtful mind and learning the dance of how they waltz in perfect unison is the key to your upgraded self.
BOOK YOUR SPOT in this special edition seminar.
“Until you prioritise learning over performance, until you cleanse your mind of all those meaningless external measures of success and focus on what naturally piques your interest and excitement, you’ll prevent yourself from having those “EUREKA!” moments.” -Jennifer Gresham
BOOK YOUR SPOT – Limited Spaces.
Tuesday: CP – Athletic development + short end power (single) x 3
A1. 1.1.1 max effort reverse OH ball toss; rest 30sec x 7
A2. 1.1.1 max effort box jumps; rest 30sec x 7
A3. 50m run acceleration to 80% speed; rest 1:30 x 7
Row 30sec @ high sprint effort; rest 4min x 3
Wednesday: AER cruise intervals + ISO core challenges
Every 2min for 20min @ moderate:
5 CG bench press
10 Russian KBS
10 becks burpees
Not for time:
30 sit outs
Friday: CP – CP – Oly lift skill session + Squat theme
A. 30min – olympic lifting, test what you have been working on
B. Squat – prescription based on what you need on the day
Saturday – The last B32 EGT session – TBA
The Rituals of Kumar Pallana
We came across this little gem last week. Initially we thought “plate spinning yogi – how awesome” but, after watching and noticing how comfortable Kumar is in himself we are reminded of some very potent life lessons. Humility, time to honour oneself and joy in even the small practicalities of life, this man has been and continues on his own journey, and no one else’s.
“My soul is my guru; my experience is my guru.” – Kumar Pallana
Tuesday: CP – Athletic development + short end power (single) x 5
A. Max height wall ball shot, 1/30sec for 5min
B. Box jump, 2/30sec for 5min
C. Burpee with max heigh jump @ top, 3/30sec for 5min
Every 4min for 16min:
Row 25sec @ high sprint effort
Wednesday: AER cruise intervals + ISO core challenges
Every 2min for 20min @ moderate:
25m bear crawl
25 single skips
FLR on rings – accumulate 240sec
>>Every time you break preform 7 MB passes
Friday: CP – Oly lift skill session + Squat theme
A. 30min – olympic lifting based skill work @ 50% loading
B. Squat – prescription based on what you need on the day
Saturday AM: Enduro scenario (mixed)
Run 30min in paddock
>> Include various log based lifts along the way
Monday: CP structural + Flow mobility
A. Seated DB strict press @ 31X1, 7-9; rest 1:30 x 4
B. SA cable row @ 30X0, 12/arm; rest 1min b/t arms x 3
C. Reverse hyper @ 1010, 8-10; rest 1:30 x 3
Flow based mobility @ coaches instruction
Post your notes, questions and noticings to comments
Acai bowl = Yum.