CST ICS Day 1

Day 1 of the Xi Cadre CST ICS, that's Circular Strength Training Instructor Certification Seminar.

So far so good, but you better be prepared, this is not a workshop for beginner's. You are expected to have a base knowledge of the 3 rings to the CST system: Clubbells, Prasara Yoga/Body Flow/Flow Fit, and Intu-Flow (joint mobility).

We jumped right in this morning with some basic JM work for warm-up and then we heard a lecture on what was expected of us over the course of the weekend and what we have to do to become certified.Like the CK-FMS this is not a paper certification. You must meet the criteria or you will fail.

The requirements are:

1. Your performance in all 3 rings of the CST
2. Assessment and Presentation of it. The assessment has to be done in under 7 minutes, similar to the CK-FMS
3. The Physical Exam - the Trial by Fire. 130 swipes with 2 15lb clubs, 130 mills with each hand, again with a 15, and finally 65 2 handed hammer swings in each direction, in under and hour
4. The written exam
5. Following a 28 day Personal program (the 4x7)

We then heard about the 3 rings and how they relate and overlap with the goal of reaching "flow" state. This is commonly referred to as the "Zone", that state of mind where things happen seemingly effortlessly, without you have to think. Your mind gets out of the way of your body and moves.

After lunch we delved into some basic Prasara yoga and Be Breathed which is about letting your movement make you breathe rather than breathing intentionally. The focus is on breath mastery .

We also went mucn deeper into some upper body Intu-Flow work focusing on sophisticating the neck and thoracic spine (as we did at the CK-FMS but much more in depth in Intu-Flow). 

Somewhere in there we also did lots of quad hops in all 4 planes. There were lots of people moaning when we finished those!

We had more lecture on the historty of clubbells and "Biotensegrity"; how the body is held together. Not by columns stacked up straight, but more like a suspension bridge. The bones expand and the muscles, tendons and ligaments keep  the bones from falling apart.

Then we got to do a clubbell workout. It was fun, a little tough, but not bad.

front pendulum 2x15 36sec

squat/flag press 1x15 36 sec

lunge w/hammer curl 2x15 36 sec

side to side lunge with lateral raise 2x15 (the lateral raises sucked) holding the clubs with the barrels forward and holding near that end. 36 sec

OH sway. 1x15 arms locked overhead, bend at waist and straighten up. 36 sec

staggered stance diagonal/rotational drill 1x15 36sec

we did that circuit 4 times, it was tough but good.

We finished up with another lecture on breathing and integrating structure and called it a day.

Tomorrow is supposed to be all clubbells and they said it would be much more demanding than today. We'll see.

 In addition to Scott Sonnon, thereare 6 instructors at head coach level or up. They are all very knowledgeable and they all walked around, helping where needed. I have a LOT to work on in Prasara and Intu-Flow.

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