Monday, October 1st
Surfing 1 hour
Surfing 30 minutes
Hurricane Rosa is bringing a good-sized South swell and I heard numerous spots today were lighting up. I surfed a more low-key hidden break, but heard Scripps and Pump House (two crowded breaks) were outstanding today.
Caught a lot of waves, paddled fast, but I didn’t surf that well. Struggled to do good turns, kept forgetting to keep my hands up for better turning, wasn’t going very deep on my bottom turns. And came in late for work both times.
But I had a bunch of fun!
Led a small meditation class today. Haven’t been inspired lately to meditate or to lead a class. I wanted to join up so that I could get back to it, but didn’t want to hog the time of others…the compromise was to somewhat meditate with the class.
First a recording was put on of ocean waves to add some white noise.
Then we started with posture, then 3 minutes of deep, slow breathing with a reminder once to relax and let go of any tension.
Then 10 minutes of repeating “forgiveness” silently on each breath in and each breath out.
During this, I included a few reminders to let go of any other thoughts, to breathe deep and corrected posture once.
Followed by metta.
The class did 2 minutes or so of savasana while I gathered pens and paper.
Had them wiggle the toes of each foot, the fingers of each hand, bring each knee to their chest and then gently make their way to a seated position.
Then everyone wrote down a few things that they were grateful for. When they were finished they sat their pens down and those who wanted to share, did.
My abs/lower back has felt so funky lately, not really when I’m doing anything except training abs or obliques.
On a quest to figure it out.
I asked a personal trainer his thoughts on pelvic/hip position and/or core activation and he took me through his PRI evaluation and protocol. PRI is a system, as best as I can tell, of teaching your body to breathe correctly.
He showed me a few things and did an evaluation of my passive hip mobility - said it was shitty and gave me more to do.
Will give it a try, but I also wanted to do some abs today. The first few sets I was flexing the core and drawing the TVA in, but that felt dumb….then I talked to another trainer about how she cues people, and she said she just focuses on sucking in the abs. So I did that and was mindful of my alignment: like on leg raises, if my back started to round I would cut the range-of-motion or difficulty…or on side bends I would try and keep my hips even.
Hanging Knee Raises x 10, 10, 6, 6
45 Degree Side Bends x 15, 15, 12, 10
Decline Leg Raises x 10-15 x 2 sets, Alternating Leg Raises x 5-10 each side
DB Side Lying External Rotation 7.5lbs x 20, 15
DB Standing External Rotation 7.5’s x 20 x 2 sets (worked a deeper ROM at bottom)
Tuesday, October 2nd
Wednesday, October 3rd
Heard the surf was good earlier, but still resting.
Led a nearly identical meditation class, changing the 10 minute meditation to naming anything you think about besides the breath, then letting it go.
It was interesting how many times later on in the day that I caught myself thinking something negative. Thanks to the meditation I was able to nullify it pretty fast.
Decided to change my upper body program, even though it has been working. Decreased the amount of ab work, cut the internal rotation, changed the finish to rear delts and two external rotation exercises, and lastly increased external rotation range to as far as I can go.
Cable Reverse Fly’s 20lbs x 20, 25lbs x 15
Chin-Ups x 8, 6, 6, 5
DB Bench 60’s x 12, 10, 8, 8
Alternating Leg Raises w/ TVA x 9 each, 7, 6, 5
Note: I think the tva contraction is good, but I should focus on better spinal alignment during the leg raises
Seated Cable Rows 50lbs x 15, 15, 12, 12
DB Seated Arnold Press 35’s x 10, 8; Push-Downs 57.5lbs x 10, 6
45 Degree Side Plank w/ TVA x 1 minute x 4 sets
DB Curls 25’s x 15, 30’s x 10; DB Side Lying External Rotation 7.5lbs x 12, 5lbs x 15
DB Seated External Rotation 5lbs x 12, 10
Stretch Upper and Core
Surfing 1 hour
Didn’t want to go. Had this weird feeling I would suck. And then I surfed very well! It was really glassy, waves had fun shape…not a ton of speed, but enough for sure to do some enjoyable turns.
At first my upper back was TIRED. I swung and totally missed on my first paddle, but my next try or two I got into the waves, and then the rest of the time I felt like was tired but still paddling fast enough.
And the sunset was extraordinary! At first it was many varieties of clouds everywhere mixed in with blue sky, with a kind of murkiness over the horizon. Then as the sun dropped lower, the sky reddened, changed to gold, and a glowing lightbulb of sun shone through - molten orange and red on the grey water. Took quite a bit to make the short journey to the horizon and once it did the sky quickly darkened.
Thursday, October 4th
Taught meditation, same format 3/15/metta. Had a couple people with experience so made the main part 15 minutes....focused on "impermanence" on the in breath and out breath. Later in the day, again, I noticed myself caught in traffic or something and telling myself it was impermanent.
Surfing 1 hour
After surfing my 6'4" fish for the last 15 or so surfs, I picked it up and it felt like a lead weight today. The best board felt like this 7'6" three-fin I have, so I took it out not hoping for much.
Waves, waves, waves. For a while, it was me and two others, paddling as fast as we could to the peak, immediately catching a wave and repeating. The waves began to slow down and a few more people came out, but I was in supreme harmony. Made a bunch of iffy drops, got a couple good front-side snaps (never done that on this board before), just an awesome surf. Fell on a wave or two, but was laughing and hooting and feeling the love. And another great sunset to end the day. When I got in, my towel, car keys and sunscreen were gone - but this hot girl helped me call AAA and I have a back-up key. So amped from surfing I wasn't bummed in the slightest.
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA