expanding my movement vocabulary

kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
Note to myself: This thread is an exploration. It is not a commitment. I will not view it as a task to get done, but rather as a space to share my process and progress in my own time.

I'm happy to be back. And I'm grateful for what I feel right now, in this moment. Centred. At peace. And oh so sore all over.

Today was the first day since I moved that I had a running partner. It was a pleasant, one-hour easy run just breaking the ice and getting to know one another. I was particularly grateful for the conversation, as I've been alone for a several days now. My partner has been in Lille, in a judo competition (he lost), and I've had only the cats to banter with.

My evening tonight is stretching and mobility in front of a movie. The goal is to relax, loosen up and find some range of motion before my kyusho stage tomorrow.

Happy training

:peace:
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
What a phenomenal day.

I warmed up this morning with my challenges and some basic movements, then attended six hours of kyusho training with Peter Pinard. I had the opportunity to meet and practice with so many great fighters from many different schools.

I also learned that I don't feel pain the same way as others. I'm not sure if it is because I have a higher pain threshold or tolerance. Either way, it's a great advantage – especially since I'm tiny. At only 5'2" and 114 lbs I need every advantage I can get! Near the end of the day I found a guy who responded similarly and we had a blast. We went hard without worrying about hurting each other.

Tonight is all about replenishment and controlling inflammation.

Happy training everyone

:peace:
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
Thanks for the welcomes @Anek @Syrius @aku-chan !

Today is a relative rest day. I spent 20 minutes loosening up this morning before cycling through my challenges and going for a walk to get sun in my eyes. Sprinkled in a few proprioception and mobility exercises to break up the workday. Tonight I'll spend time on the floor with a massage ball to explore tension and pain points.

I'm absolutely delighted to have listened to Kelly Starret on the Huberman Lab podcast. These humans are the bee's knees, so hearing them together was a real treat. If you've got the time, it's worth the listen:

.

Sidenote: It's from Kelly Starrett that first heard the term "movement vocabulary". It's beautiful. It shifts how I view my daily practice and overall ability. Am I limited only to a few movements, such that I have trouble expressing myself properly if I join an impromptu game of basketball? How can I continually expand my movement vocabulary so that in each moment I may express myself with more power, fluidity and grace?

Happy training

:peace:
 
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kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
It was such a great krav maga session last night. I'm in that place where everything is difficult; nothing comes naturally. I know I'll get there, I just need to be patient. It feels both frustrating and deeply satisfying at the same time. Forget bottom rung; I feel like I'm not even on the ladder. There's so much to learn. And I'm getting my butt kicked. It's great.

Here's a little snapshot of my current training.

Challenges:
1000 Squats - Modified for one-legged as many days as I can manage
Touch Your Toes - This used to be easy, but I'm so tight right now I can't bend further than a 90 degree angle. Started this challenge a couple days ago and looking forward to seeing some progress.

Programs:
Power Up - Quickly becoming one of my favourites. So simple yet so effective.
80/20 Half Marathon Level 1, Pace-based (5 to 6 sessions per week on a 3-week progressive overload + 1 week relative taper). This is prep for a mid-May race.
80/20 Runners Strength (2 sessions per week)
Krav Maga (2 sessions per week)
Martial arts stages (1 per month)

I try to make time for mobility and proprioception everyday. And sitting on the floor. And dancing. Just a little. Like mini dance breaks when the right song comes on while working. (I work from home)

Today's runners strength workout:

Warm up + Activation (1 minute each)
  • Light jog around the block
  • Walking knee hug
  • 90-90
  • Runners lunge stretch
  • Banded monster walk
Workout - 3 sets of 3RIR
  • DB Single leg deadlifts
  • Weighted step ups
  • Forearm plank hip dips
  • Bird dogs
Cool Down (1-2 minutes each, focused on pain points)
  • Glute foam roll
  • Quad foam roll
  • T spine foam roll
  • Childs Pose

Happy training

:peace:
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
I finally met with an osteopath. I had booked the appointment for pain and loss of mobility in my hip. At first he just looked at me and asked to use my phone. He took pictures and showed me what he saw. He pointed out that my pelvic bone was out of place, twisting my entire torso and yanking my opposite shoulder. He even actually saw my shin splints and showed me the problem area in my foot that is causing them. I feel like I've just witnessed magic.

So, no working out or heavy lifting for 48 hours.
A bunch of exercises and a follow up appointment in 3 weeks.
But...
... there's hope.

Happy training

:peace:
 
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Saffity

Saffity

Moderator
Mother of Dragons from Southern Ontario, Canada
Pronouns: She/Her
Posts: 730
"Getting strong enough to keep two tiny humans from unaliving themselves."
Welcome back! Definitely a good outlook that this is just a spot to write stuff down and not a chore. Also, Osteopathy is amazing, but different specialists have different levels of care, I'm glad you found a good one!:makeway:
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
Well, I've got some poopy developments. The pain hasn't subsided. An MRI showed a mass the size of a clementine in my lower abdomen. Diagnosis: endometriosis. The doctor says it could be causing the problem. Either I'm compensating or it's applying direct pressure to the surrounding tissue, or a little of both. I'm now waiting for an appointment with a specialist. Looking forward to getting this resolved.

In the meantime, assuming this thing is causing a biomechanical problem, the question is: How can I best incorporate movement in a way that doesn't lead to long-term injury?

This is what I've come up with:
  • I'm pulling out of the May race, removing my run and runners strength plans.
  • Daily yoga practice, starting with 15 minute sessions and working my way up
  • Test the waters with running, increasing mindfully. Pay attention to how my body moves. Do I notice asymmetries?
  • Join the local pool and start swimming to keep up my cardio
  • Daily Wim Hoff breathing and cold exposure to reduce inflammation
  • Meditations and visualizations to break down any pain assumptions my brain may be making.
  • Keep doing krav maga, but hold back. Avoid movements that cause direct pain. This will be a great letting go of ego practice. I will not win every session.
I'm disappointed, but it is what it is. I just need to find joy in the movement that I can do. And I've always wanted to be a better swimmer. Now's a great time to learn.

In the end, this all connects to my main goal of being more connected to my body. It's not the win I was looking for, but it will help me get to where I want to go.

"I don't know where I'm going, but I know exactly how to get there." - Renias
Click to expand...

Happy training

:peace:
 
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kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
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WolfDreamer

WolfDreamer

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Ranger from West Virginia, United States
Pronouns: he/him
Posts: 320
"respawinning"
kalin said:
Blue skies today with a sun reminiscent of summer ☀️
Click to expand...

We had similar weather here this past weekend. Lots of rain last night with severe thunderstorms and flooding early this morning. Back to cold next week.
kalin said:
Today's Intention: Be present.
Click to expand...

That's a damn good intention.

kalin said:
Click to expand...

Well done!
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
I went to a stage led by three 7th dan black belts this past weekend. It is amazing to have access to this level of expertise without having to plan trips, take time off work, pay for admittance... Feeling very grateful.

Last night's krav maga was amazing. The coaches decided to make it extra hard, packing technique with high intensity cardio. And I learned about duck sparring: sparring in a low squat. If you went higher than a low squat you had to do two burpees. I might have been the only person there with a shit eating grin on my face. Having the 1000 squats challenge under my belt definitely helped!

Today's workout:

Happy training

:peace:
 
Syrius

Syrius

Well-known member
Valkyrie from The Sonoran Desert
Pronouns: she/her
Posts: 2,354
"Just moving forward with steel in my spine and glitter in the air!"
Congrats on 1000 squats!!! :support:

kalin said:
And I learned about duck sparring: sparring in a low squat. If you went higher than a low squat you had to do two burpees.
Click to expand...
Yo, that's awesome! When I used to spar with the younger kids in Tae Kwon Do, I did it from a squat to give them a better target.
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
I haven't been posting regularly. Between applying for visas, preparing my business plan and regular life stuff it's been hard to find the time.

I had a pretty good run of daily workouts and i made good progress on my training. And then the shin splints started. And the compensation pains. And then i took a kick to the knee that dropped me. The last few days have been spent hobbling about, trying not to get too discouraged. I set myself up with a 6 week plan to reduce inflammation, rest the knee and treat the shin splints.

Nice start to the summer ☀️ 😂

Grateful I had a pull up bar installed not too long ago. My goal is to do 20 consecutive by the end of the 6 weeks. Definitely doable.

Happy training everyone ✌️
 

josh342

Member
Posts: 8
kalin said:
I haven't been posting regularly. Between applying for visas, preparing my business plan and regular life stuff it's been hard to find the time.

I had a pretty good run of daily workouts and i made good progress on my training. And then the shin splints started. And the compensation pains. And then i took a kick to the knee that dropped me. The last few days have been spent hobbling about, trying not to get too discouraged. I set myself up with a 6 week plan to reduce inflammation, rest the knee and treat the shin splints.

Nice start to the summer ☀️ 😂

Grateful I had a pull up bar installed not too long ago. My goal is to do 20 consecutive by the end of the 6 weeks. Definitely doable.

Happy training everyone ✌️
Click to expand...
he fact you’re not letting it totally derail you is huge. The 6-week plan sounds like a solid way to recover and get back at it without overdoing it. And I love the pull-up bar goal, that's definitely achievable. Just take it easy and listen to your body.
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
Back to Day 1 today, after having caught a cold that made me want to crawl in a hole and hibernate for three days.


Today's recovery:

WHM
Walk 20m - my first walk since the injury. Inclinations were tough, but it was really nice to get outside
Micro movements targeting the shin
Visualization
Pull ups D6
Cold shower
WHM


Happy training

:peace:
 
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kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
Some really exciting science coming out about how sunlight is directly connected to our mitochondria and immune system.



D2//
Morning sun
Walk 60m
WHM
Pull Ups D7


D3//
Morning sun
WHM
Pull ups D8
Proprioception
Walk 30m


Happy training

:peace:
 
kalin

kalin

Well-known member
Warrior from Ville La Grand, France
Posts: 72
"It is better to be a warrior in a garden than a gardener in a war. - Chinese Proverb"
D23//

My knee is getting so much better. I'm working out, going for long walks and hikes. Still can't run or jump, and certain movements are simply no-gos. I haven't risked going back to krav maga yet, but I may do a technical training session soon equipped with a knee brace.

I've been working out everyday -- lots and lots of pull-ups, rehabilitation exercises, this awesome 20 second legs workout, better legs challenge (which conveniently stacks a few of my rehab exercises), walks and bike rides.

It feels great.

This weekend I went to watch my partner in a judo competition where he placed 3rd. He qualified for the World Championships. I'm super pumped.

And I'm finally starting to feel like I'm making friends in this new country.

Honestly, I just had to share these wins. Two arms, two legs, a roof over my head, and surrounded by amazing people. Gratitude.

Happy training

:peace:
 
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