gray cook hotness

Listening to Gray Cook's teleseminar again! Awesome stuff... also just signed up, or rather applied for, Sept MovNat seminar!!

Okee so have had Vibram FiveFingers for a week now, and feel really good. Have been rehabilitating myself from the ground up, as I wrote on a fb note this morning:

"It's been an interesting journey this past year, getting (back) into [bad-ass :] shape instead of developing myself further as an artisan baker. I definitely had to start from the ground up, rehabbing my ankles / achilles / calves through barefoot / Nike Free / and now Vibram FiveFinger work, addressing lower-back dysfunction through appropriate diaphragmatic power breathing & glute activation plus context-appropriate hip mobility and posture, and more recently learning to run properly (parkour practice) && re-engaging my adductors appropriately with careful ankle mobility and fast&loose tension-relaxation work to clean up my minor hip/ITB issues."

So yea, ankles r good, achilles tendon okay, calves and quads are a little better, finally got my adductors firing the other day with hip lifts and manual manipulation?!

This week:

Tue- "practice" w Jimmy/Ed/Rob, throws were decent when cold, good when body warm (L lat tightness?)

Wed- jump rope warmup & Kb gob squats, 3:1 ratio of SLDL to SL Kb 8kg Pistol. Cutting practice, ankle mobility work, also super slow Z drills for hip/ankle. Finish with a few sets of 8kg 1-handed Kb Swing, a few press & snatches to practice.

Thu- game vs SF rush. Lower body felt great! Awesome ankle mobility, able to use stretch reflect really well w/ ankles, felt great to bounce around, good running speed. Focused on learning more about cutting. Todo try making sure not to crowd handler if on open side and non-zone, but on break side or if no open cut then try to close distance to D then move from really close to one way. Also on O in ho stack or vert, look for space then try to focus on separation rather than just arbitrary movements. Separation as a fn of distance and D girl's position/velocity vector!

Only weak point was L lat/trap tightness. Not sure what that is, maybe just the asymmetry of mid-back? Perhaps try the BUC as self-limiting exercise (thx Gray Cook!). (Also try TGU as a "systems check")

Self-limiting exercises: jump rope, running up hill, barefoot running, BUC, SLDL, TGU or BU|1/2 TGU, half-kneeling chop/lift/press. 1/3 of workout should be one of these!

(dbl BUC + plus squat hmm. grip to core to glutes)