Ben Greenfield recommendations.... slow and fast and slow/fast

30 sec 10 rest warm up of the following:

jjs, wall sits, pushups, crunches, squats, dips, planks, high knees, lunges, pushups w/ rotation, side plank l and r

-Slow squat, heavy as possible (2 minutes-- 30 seconds a rep, 4 total reps)
-1 min slow down, fast up (squat)
-1 4 min. tabata set (8 x 20 seconds on, 10 seconds rest)

Tabata options:  kbell swings, burpees, kb upright rows, mt. climbers, squat thrusters

-Slow Deadlift, heavy as possible (same as above)
- 1 min slow/fast
-1 tabata set

-Slow Press

-Slow Pull-Up (alternate with either push-ups, or dips)


*end with abs

Death by kettle bell

Add a rep every minute. Do these four exercises on the minute, start with one rep per minute.

DBL swing
Dbl clean
Dbl press
Dbl overhead


"death by burpees"

push-ups
jj
jump squats
burpee


Ladder work:

start at 4:  4, 6, 8, 10, 12, 14 -- maybe work their way down if not exhausted!

lunges and good mornings

AMRAP 15 mins, AMRAP 10 mins, death by...

15 minutes, as many rounds as possible:

kbell lunges (80 feet)
kb goblet squats (30)
sit-ups/criss-cross (30)


10 minutes amrap

100 m sprints
5 push-ups
10 total kb press or row

Death by:

swing (go as long as possible.... then)
front plank
side plank
other side plank
wall squat
overhead kb hold
hand stand (optional)
jumping jacks while others finish

8 x 4 tabata

4 exercises:   8 rounds    = 16 minutes
20 seconds on, 10 seconds rest  (after 4 minutes ((8 rounds)), 1 minute rest)  = 20 total minutes

crossfit WOD version:                       HIIT substitute:

A goblet squats (men/green, women/yellow)
B hand stand pushups                       B holding handstand/holding bell overhead or press (dbl or singl)
C toe to bar                                       C kettlebell sit up to stand/criss-cross/push-up walk outs
D burpees

*how many total reps (if wanting to make competitive like cf)

HIIT  add these exercises if need more time:

E  heavy as possible KB swings
F  heavy upright rows
G jumping rope
H push ups
I  mt climber

6 minute sets...

warm up yoga

6 minute swing (Jerry had us use gloves to challenge grip)
6 minute plank
'' '' press/jerk/or snatch
'' '' kb lunge
'' '' cardio circuit:  jump rope, mt. climbers, jjs, run/sprint, skier, burpees
ab circuit:  kb sit up, criss-cross, lateral leg kicks, leg lifts, superman, russian twist

cool down with pretzel and pretzel

UU insights

Mar 6, 2016

"Our Blue Banner"   "Diversity is not a characteristic of life; it is a condition necessary for life... like air and water. -Barry Lopez

6 symbols--

The first:  TAOISM:   Tao de Ching/Confusionism.  Lao Tzu "old master" simplicity. patience. compassion.

HINDIUSM:    om- totality of the universe. carl sagan cosmos. befriend all. infinite.

JUDAISM: wisdom-- King Solomon.  Ecclesiastes "The more you do for security, the more you are ___(can't read my notes).  The more you do for control, the less you do for joy.

ISLAM:  The Night Journey-- Mohammed as Highest-- embrace all religious teachers of past (including Christ). Mystics-- Hafiz-- Koran by memory.

CHRISTIANITY:  Beatitudes as translated without so many cultures: Happy and aligned the design of the universe is rendered through your form...

BUDAISM:  (ringing of bell) silence.



Feb 7th, 2016 "Slavery is not over"

charitynavigator.org
"micro-action"-- "make the world suck less"
dosomething.org

sex industry-- 30 billion dollar industry

sex trade is the 3rd illegal industry after arms and drugs

30-40 billion slaves
80% in sex trade
18% in labor

It costs $109 to free a slave in Sudan

Don't just 'feel', but also 'do'.

TC cast-- slaves are invisible victims. May 24th, 2015
Rumi--  You are not a drop in the ocean, you are the ocean held in a drop.

warriors, passivists, protestors, bystanders, veterans, conscious objectors...

Thai Massage, Alexander Technique, and Bob Goff presentation from May 2015

Presented at Laura's May Yoga Retreat at Song of the Morning Retreat Center in Vanderbilt (I think?)

Alexander Technique
Eli noire ?
517.303.4795

'float across floor"  not locking joints, be supple. head/spine relationship. sitting in chair-- efficient in getting up, using root of floor to get up rather than thrusting neck, etc. Doing dishes: use lets more than back. Lengthen up, THEN reach. Enjoy the process. :)

For me specifically....  She cued me to have string attaching head to sky-- stand taller and keep a slight bend in knees :)

Thai Massage workshop by Michael McCarthy.... awesome! Full body... walking on feet, butt, active stretching.  Given on floor.  Feet to head. Works out energy lines.



Bob Goff-- Love Does--  wonderful, whimsical story :)

"Be not Afraid"-- aim for humble. "People will feel like they met heaven". Quit something every Thursday. Charge $500 a word, think before you speak. :)