In an effort to be in the moment, present, HERE, I have been practicing slowing down. Out of respect and remembrance of the typewriter and the QWERTY keystroke organization, I wrote this using the American Typewriter font in MS Word. Unfortunately, it did not convert over to the web page.
Now onto the lessons from the week. My Headspace guided meditation has been around happiness, empathy, joy and kindness. First thing every morning I sit quietly, listen to Andy from Headspace and exercise my mind. I get up every morning and go through a routine but lately it has been difficult to answer the simple question of "why". I learned the term, Akigai, from listening to the book, How To Be Here by Rob Bell. Akigai is a Japanese word for “Why do you get up every day?” What is your purpose in life? Basically, your "why".
By exercising my mind using meditation and practicing mindfulness, I have been able to answer that question. I now know why I get up every day. I now know what I bring to the world. I now know my why. I now feel an internal drive that is so much more powerful than just feeling responsibility. I feel a purpose for this life.
What is YOUR Akigai? Don’t worry if you don’t have an answer or if you feel a profound sadness when you think about it. The beginning is Right Now. The very next thought, step, word, action….that is the beginning. And then the next, well, that is the new beginning. Every moment has the potential to move in the direction of your choosing.
Choice…. Here we go, opening that can of worms. If you do nothing your path will be chosen for you. If you do not have a purpose, a why, a focus, an Akigai….you become a tool, a step a resource for those who do know what they want.
Figure it out, ask for help and get focused. The more you focus on your desires, the less you are a tool for others.
Know your why and live your life on your terms.
Thank you to everyone for signing up for the Mobility Clinic on Dec. 21. We have 30 people signed up and there are a few more people interested. If you have signed up and will not be attending, please let Beau know. There are other folks from outside CFB who would love to attend if space opens up.
The clinic will start at 12:15 pm. If you have elected to not purchase a roller or lacrosse ball please bring yours. We will be using them throughout the session.
Please be ready to talk about specific areas of concern if you have any.
If you have stretch or sweat pants, please wear them. We will be spending lots of time on the floor and staying warm is important while doing soft tissue therapy.
I'm looking forward to this being the first of many mobility classes in the area.
Feel free to email me directly with any questions. Jason@movewellvt.com Subject: Mobility
Like the Squat lab, this will be a two part series. This is an excellent opportunity for a beginner to intermediate athlete to learn a bit more about how to get the weights overhead safely and effectively. If you have an injury or shoulder pain with overhead movements you are encouraged to attend. I will introduce safe modifications and substitutions.
Overhead exercises expose several movement faults that are often hidden or masked during other movements. Maximal torso and shoulder mobility are required to control weight overhead and midline stablization is required to maintain balance.
I'm looking forward to seeing some new faces this week.
Thursday July 24th at 4:45pm at The Confluence.
The analogy of a golf ball sitting on a tee is often used to describe the structural orientation of the shoulder however, this image is much more accurate. The shoulder one of the most complex joints in the body and sacrifices stability for mobility. The intricate coordination of all the muscles from the core to the fingertips is required for optimum shoulder function.
This week in the Skills Lab we will be exploring shoulder anatomy and range of motion and it applies to pushing and pulling. You will learn specific techniques to improve range of motion and stability. You will also learn how to position the scapula and humerus to safely increase training intensity.
Exercises directly impacted by faulty shoulder mechanics... Pretty much all of them.
Hopefully you can all get a visual of the consequences of this event. This is essentially what happens with sloppy technique, short, tight connective tissue or imbalances in motor control and strength around a joint.
Skills Lab is every Thursday at 4:45 at The Confluence, (Green Mountain CrossFit).
This week in Skills Lab we will be learning how to build a strong foundation. Mid-line stabilization is much more than having a "strong core". It involves mastery of integration of all of the skills listed below. Human movement should not me thought of as individual joint patterns, but as a symphony of movements from the body's center out to the hand and feet.
This week we will be looking at the Air, Box and Back Squat.
Do you have a Lab Partner? If not, please bring a friend. There is strength in numbers.... and more potential to see funky movement patterns.
Learning to recognize position and technique errors in others helps develop self-awareness and a collaborative effort to continually strengthen movement patterns outside the Lab.
-Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
-Stamina: The ability of body systems to process, deliver, store, and utilize energy.
-Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
-Flexibility: the ability to maximize the range of motion at a given joint
-Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
-Speed: The ability to minimize the time cycle of a repeated movement.
-Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
-Agility: The ability to minimize transition time from one movement pattern to another.
-Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
-Accuracy: The ability to control movement in a given direction or at a given intensity.
Source: Thanks to Jim Crawley and Bruce Evans of Dynamax
Most of you have either seen this happen or have felt the wrath of missing the jump. It hurts like nothing else and worse than that, can open up the window for nasty infections. There is a buzz out there about wearing shin protection while doing Box Jumps and I have seen a few people sporting hard plastic soccer guards. This is a BAD IDEA. If a jump is missed the plastic guard is going to allow the box to slide along the shin up closer to the Patella tendon before digging in. I don't think I need to tell you all what kind of a set back from training this would create.
Options in Preferred Order:
The CrossFit Open workout 13.2 is on the forefront of many peoples' minds today. The three movements required are relatively basic in theory but often turn out to be significant psychological hurdles for those facing them. The bar, weights, box and onlookers are all potential obstacles in this 10 min AMRAP:
5 Shoulder to Overhead
10 Dead lifts
15 Box Jumps
At some point earlier in the day, set a timer for 10 minutes. Sit somewhere where you will not be disturbed either quietly or with your favorite music playing. (use the same play list that you will use during the competition if possible). Visualize the entire WOD. Close your eyes, what are you wearing? What does the gym smell like? Get your head into the moment. Take yourself through every rep. This is the place to practice perfect form. As the 10 minutes tick away feel your body start to fatigue. Can you feel it? Good, It's all in your head, push through it.
Perfect practice makes perfect.
For great information that will definitely help your jumping skills, check out http://psychologywod.com/2013/03/14/jump-smarter-live-better/
The day Oz found his new people.
MoveWell Spine & Sport, LLC has "Gone To The Dogs!"
On Thursday, January 24th, MoveWell will be supporting
Potter's Angels Rescue, a non-profit animal rescue group by donating 100% of office visits to help place unwanted or neglected animals into loving and everlasting homes. All proceeds from that day will go directly to animals in need.
The Doctor and Oz the Dog
Please join us for a day of
Chiropractic care and massage therapy!
We will also be accepting donations to Potter's Angels on their behalf that day as well - tax deductible!
Call us at 802-244-8877 or email us at firstname.lastname@example.org to schedule your appointment for the 24th. And thank you for helping us help those who don't have a voice to ask for help! Woof!
Oz, posing for the picture on his back deck. Summer 2012.