Raiz Tutorial

Cartwheel Side Flip

One-Arm Hops Tutorial

Au Helicoptero Tutorial

B-Boy Handstands

I don't know who this is. But I though it was cool.

Workout of the Day

3 Sets on Rings:

Muscle-up-Bulgarian Dip-Back Roll to Back lever-Pull out to Front lever-Muscle-up-Bulgarian Dip-Back Roll to Back lever-Pull out to Front lever.

3 x 5 Body Levers

Pre-hab and Flexibility
Dislocates 1 x 10
Pole Shoulder Extensions 2 x 10
Floor Shoulder Extensions 2 x 10
Wall Shoulder Extensions 2 x 10

Workout of the Day

4 rounds:

1:00 Handstand
15 Swing Dips
20' L-Sit Walks

Pre-hab and Flexibility
Wrist Push-ups 2 x 10 (knees)
Splits, 3-way 1 x 1:00
Dislocates 1 x 10
Wall Shoulder Opener 5 x 2:00
Plow 5 x 2:00
Floor Dowel Extensions 3 x 10
Wall Shoulder Extensions 2 x 10
Gyrokinesis 5:00

Rest Day

Took it easy. Did lots of stretching, foam rolling, etc.

A new approach to this blog

As many of you know, I recently when into business with my girlfriend Laney. Together we have started Rip City Fitness (visit our blog at ripcityfitness.blogspot.com). Due to this new enterprise, I have decided to shift Transcendence Fitness in a more personal direction. Rather than using it mostly as a promotional site for my personal training business, I have elected to reserve it for my own personal study of movement. The information presented in future posts will begin to reflect this angle. Also, the workouts posted will be my own rather than ones I have prescribed for others.

I hope you all will continue to visit this page regularly as I am happy to share my discoveries with you. May the glimmering light of our intuitions lead us to our highest destiny.

Ramman

Workout of the Day

*Negative single leg squats (taking 10-20 seconds to descend) 3 x 5
*Glute ham raise (slight piking of hips was necessary) 4 x5/3/5/3
*Back tucks (Mini tramp on to soft mat) 5x
*Front tucks (Spring board on to soft mat) 6x
*Handstand straddle down on pommel horse (hold final position for 10 seconds)
*Mushroom circles 53x
*Wall extensions 2 x10

Check out my new blog

Visit the new blog at:

ripcityfitness.blogspot.com

New Training Studio Opening March!

I am pleased to announce the opening of the long awaited Transcendence Fitness garage gym on March 1st, 2009! We are very excited to be moving into a new space where we can more conveniently practice what we love to do: train. We are going to be offering personal training, small group classes, and outdoor boot camps. We would love to give you a free consultation as soon as we are open for business, so please email or call us today to set up a good time!

Looking forward to seeing you all and helping you accomplish your fitness goals,

Ramman

Workout of the Day

Rest Day

Workout of the Day

After warm-up, practice breakfalls and rolls for 15 minutes.

Proceed to Handstands, Cartwheels, Round-offs, and Handsprings (if capable).

Finish with a 1 minute Ring Support Hold.

Workout of the Day

20 Burpees
Run 800m
20 Burpees
Run 400m
20 Burpees
Run 200m
20 Burpees
Run 100m

Workout of the Day

After a brief warm-up perform 3 rounds of:

10 Hollow Rocks
10 Right Side Rocks
10 Side Rocks
10 Arch-Rocks

Then:

Work on your progression of back bending skills (Bridge, bridge kick-over, back/front walkover, etc.)

Finish with:

100 Dips (Bar or Ring)

Workout of the Day

Rest Day

Workout of the Day

30 "Burp-ups"
60 second Ring Support
20 "Burp-ups"
40 second Ring Support
10 "Burp-ups"
20 second Ring Support

Burpee: Squat down, place hands on the ground, jump feet back to push-up position, do a push-up, jump feet back to squat position then jump as high as you can. All that is considered one rep.

Burp-up: A burpee with the jump being to a bar and performing a pull-up with the rest of the burpee cycle.

Workout of the Day

Spend part of your warm-ups phase working on a few moves from one of your favorite disciplines (Parkour/Free-running, Capoeira, Breakdancing, Gymnastics, Kung Fu---personally, I kind of rotate between all of them from time to time). Then hit the conditioning with 3 Rounds of:

2:00 Handstand
2:00 Frogstand
2:00 Hollow Hold

Workout of the Day

4 Rounds of:

10 Ring Push-ups or Dips
10 Ring Rows or False grip pull-ups
60 second Ring Support Hold

Workout of the Day

Rest Day

Workout of the Day

3 Rounds of:

Max Pike Press Handstands (Wall)
Max Handstand Push-ups
Max Pike Leg Lifts (straight legs)

Workout of the Day

Practice gymnastics for 1-2 hours. Start with a brief warm-up and stretching (don't hold your warm-up stretches for more than 20 seconds each. Move on the basics like rolls, handstands and cartwheels. Then begin working one or two focus moves. It's important to always be working towards a couple new skills. Finish with 10-15 minutes of cool down stretches holding each for 30-60 minutes.

Workout of the Day

3 rounds of:

Max ring support hold (If you can hold it for over a minute use a more challenging progression)

3 Muscle-ups

10 "Skin the Cats"

Workout of the Day

Rest Day

Workout of the Day

3 rounds for time of:

520m Run
21 Kettlebell Swings
12 Pull-ups

Workout of the Day

7 rounds of:

200m Run
15 Knees to Elbows
10 Burpees
5 Handstand Push-ups

Stretch the worked muscles for a cool down.

For wellness sake, check this out

Workout of the Day

Rest day

Workout of the Day

3 sets of each couplet:

1 Back Lever + Ring Row (3-5)
1 Planche + Push-ups (3-5)
1 Front Lever + Pike Leg Lift (3-5)

Rest 1-2 minutes between sets

Finish workout with 10 back bends alternated with standing pike stretch.