Everyday Systems

phayze

I can't speak for anyone else, but I'd more than happy to sign a talent release for any of my footage you'd like to use. The downside, though, is that the stuff I've posted is pretty low-rez, and I don't have the raw versions anymore.

Email me if you're interested, and maybe I can convince the ...

phayze

sure, Devo can rock, but Tommy E. + Merle Travis = jazzy old time American workin'!

phayze

Hey, great links! These look a lot modern clubbell moves, which are derived from the middle east . . . makes me think the Dharma isn't the only thing the monks brought along on the trip to Asia! ;)

checking other chi ishi vids on youtube turned up a lot of guys using a one-handed version of my ...

phayze

You laugh, but the potential for a SG-based martial art has been discussed and is only a matter of time and creativity away from formalization.

phayze

My videos have been shamed. ;_; *seppuku*

No, seriously - I love it!

I developed something similar, that was basically just a combination of shoveling and stoking the furnace. I dig low in front of me, and then pick it up to propel the "load" forward as if into a furnace. It's my standard ...

phayze

This is also Matt Furey's "royal court" workout. He charges something like $150 bucks for crappy videos of himself demonstrating these moves in his basement and getting all winded while he tries to talk through it. :lol:

They're good exercises that I've used off/on over the years, but mostly I do ...

phayze

I love to see modded hammers.

phayze

Josh, I'm also on an 8-pounder. I've been wondering if I should upgrade too. I'm curious, how long and how regularly did you workout with the 8? How much progress did you make with the 8 compared to before you started shugging?

8 pounds is a bit wimpy... :D

If that's what you think, then you're ...

phayze

Hi Guys! I've been away for a while settling into this crazy "Being a Dad" thing, so I haven't been working out much - or sleeping, or eating, or really doing much of anything except changing diapers and what-not ;) - but I'm getting my groove back. My own personal New Year (i.e. my 29th birthday ...

phayze

Let's just say that the Dollar Tree in my neighborhood is probably the greatest store in the world.

phayze

Just wanted to drop a Merry Christmas to all those who celebrate it from me, Mr.s Phayze, the still-pending "Little Phayze" and my inexplicable but awesome Shovelgloving Moose Chistmas Stocking.

http://lh4.ggpht.com/_jbX45EVVIdo/SzTlRCLXrjI/AAAAAAAAAKM/50mkCSHIB64/s512/IMG_0151.JPG

Happy New ...

phayze

I've done something similar with a boxer's interval called "minute drills".

Here's an example from Ross Enamait's Site :

Burpees x 30 seconds
Jumping jacks x 30 seconds
Split jumps x 30 seconds
Repeat (total time = 3 minutes)
Rest 30 to 60 seconds and complete 4 to 6 rounds

I usually do a ...

phayze

Thanks, guys!

reinhard wrote:But not much defense against blunt weapons like sledgehammers

No, but it might slow down a particular Green Knight that I've read about.

phayze

I've had this done for a while now, but haven't gotten around to doing closeups of it for show-and-tell purposes. I give you: Halloween '09 - "Going Medieval" ^___^

http://img.photobucket.com/albums/v295/reverendz3n/gorget.jpg
http://img.photobucket.com/albums/v295/reverendz3n/costume09.jpg ...

phayze

You know, I'm getting really sick of getting down one really good week of exercise and then being knocked down by some force of nature . . .

Long story short, I fell down and smashed up my knee two weeks ago. The bad one, of course. So, I've been in recovery mode (have I ever mentioned how bad I ...

phayze

Kevin: I've seen cool things done with tires - looks like fun!

Huff, good points. I'm sure that barbell work is probably safer in some ways, so words like "better" are difficult to throw around. I prefer to keep an element of risk in my workouts because it helps me to focus on what I'm doing ...

phayze

I've, like totally lost track of my workouts for the past few weeks. I had a nasty cold for a while, and took a week off, which sort of threw off my whole "logging" . . . thing.

But I digress....

10/6/2009: Max Strength

10:00 Staff Manipulation

Ring Rows (feet on block)
Ring Pushup ...

phayze

The idea that "weight lifting" somehow requires specially designed equipment is something that I've always had a hard time with. Sure, deadlifting a 90 pound barbell feels different from picking up a 90 pound bag of concrete, but is there anything magical about the bar that makes it "better"? I'd ...

phayze

I'm not sure how many people follow both the General and Moves forums, so I thought I should bump this and point any interested parties here for the fruits of my experimentation with this.

/shameless self-promotion

phayze

Inspired by this thread , I've come up with a little something special to share.

I think this move is pretty simple and it's got a little bit of everything: upper-body, lower-body, balance, coordination, explosiveness , cardio - it's a one-stop-shop!

The production was a but rushed on this one, so ...

phayze

9/15/2009: Max Strength

10:00 Staff Manipulation

Ring Rows x 6 (feet on block)
Ring Pushup x 5
Cinder Block High Pulls x 6 (minus the dropping - it would break my block)
Repeat 4x

Comments: Ha! The cinderbell is multifunctional!

This took about 15:15 to complete, including a few minutes of ...

phayze

Thanks! We're pretty excited about the pending sprout, but this whole pregnancy this is total drag!

I think "cinderbell" has a nice ring to is. -_^ I'm still working on how to make it "hardwood-compliant", though.

phayze

Been on hiatus for a while, husbanding my strength as it were, while getting through some particularly nasty bits of house rehab.

9/1/2009: Max Strength

10:00 Staff Manipulation

Ring Rows x 6
Ring Pushup x 5
Cinder Block High Pulls x 6 (minus the dropping - it would break my block)
Repeat 4x ...

phayze

I noticed some pectoral burn with churn butter, but that was largely "upper pecs" .

Have you seen my Giant Wrench video?

Personally, I just like doing pushups. It's a simple, fun exercise with loads of variations for the standard version gets too easy. Pushups also give me some "bonus burn ...

phayze

Bushranger: It's okay though, because there's a special exemption clause in the laws of physics for badass lolitas with magic talking hammers.

Thalia: Well, Freud says that everybody's compensating for something, right?

phayze

I'll see that and raise you "Graf Eisen"

full version here
Yes, that's a drill on one end and a rocket thruster on the other.

(Not my picture - found it with google))

phayze

A good compromise I saw suggested once was to have a snack before (like an apple or something like that), and then a proper breakfast after.

But, yeah - just do what works for you. ^_-

phayze

Indeed it is!

7/21/2009: 12# SG

10:00 Staff Manipulation

SG Punch x 7
Reverse Samurai x 7
Uppercut x 7
Spear Thrust x 7
Repeat 14:00

Comments: 5 rounds. very tired now. @_@

7/22/2009: Swordplay

10:00 Staff Manipulation
Tabata Slashes (Step through/step back, alternating the stepping ...

phayze

Sounds like nice routine! I have a similar experience with the abs - most moves don't really seem to hit them for me, which could be caused by several factors -

1) The those muscles are stronger than other core muscles, so they aren't being stressed as much as, say, the low back or

2) Those ...

phayze

I wish you luck in recovering to good health, Phayze. I also hope you find peace and contentment with your training regime.

Thanks! Exercise for me is a constantly evolving force, so I doubt that I'll ever find anything like contentment with it - once that starts to happen, it's usually time to ...

phayze

Workout Log

Last week was supposed to be â€œactive recoveryâ€, but turned in to â€œpassive recoveryâ€ (read: a whole lot of nothing) for a variety of reasons not with going into. Iâ€™m at a stage in my house renovations where I need to be careful with my energy level, so Iâ€™m going to ditch the ...

phayze

Cool idea!

tripitaka: Seriously! Fox News + SG = Broken TV. -_^

phayze

I would like to see Phayze video but my computer will not play it.

Hm, I'm sorry that you're having trouble with the vids. I'm not sure what would cause a thing like that - youtube is usually very accessable. It might have something to do with your internet connection speed. Eitherway, I'm glad ...

phayze

Bravo! I hope I manage to be so tough at that stage of life!

phayze

6/23/2009: Max Strength 12# SG

5:00 Staff Manipulation

Decline Pushup x 6 (feet in rings)
Ring Rows x 6
Over-head Press x 6
Pump Handle Lever x 6
x 4
Completed in 16:42

Comments: I was a little tired going into this one (busy weekend), so I wasnâ€™t expecting a stellar performance. Imagine my ...

phayze

Many apologies on the gender-equality thing. I have some bad linguistic habits that I can't seem to get past. ^_-

Glad to hear that you're having fun with it!

phayze

Thanks everyone! I'm always glad to hear that my little experiments are interesting to people other than me. ^_^

Winnie: When I realized Tux was sitting on me during the disclaimer I thought of you and decided to hold him up for the camera. ^_-

Jules: I'm glad you like my work, but "Hall of Fame ...

phayze

Hmm, that is interesting . . .

It seems to me that the controlling the weight of the SG in motion is by it's nature a pretty decent balance exercise already - particularly when you've got it greater extension and/or higher speeds. At the risk of shameless self-promotion, I think that the samurai ...

phayze

ZOMG, Phayze finally got off his kiester and made a new video!!! o_O

I know it's a long one, but if you're interested in trying these things, make sure to stay for the disclaimer at the end - There are special guests in it. ^_-

phayze

6/16/2009: Max Strength 12# SG

5:00 Staff Manipulation

Decline Pushup x 6 (feet in rings)
Ring Rows x 6
Over-head Press x 6
Pump Handle Lever x 6
x 4
Completed in 20:21

Comments: That was good - I worked like hell for 20 minutes, then snacked/rested for 30 until I felt like I could walk ...

phayze

I've noticed this, too, and though I haven't used it in a while I keep a 6# in reserve for this very reason.

I find that I can really go for speed with a lighter hammer, which is great for that "high intensity interval thing" (HIIT) that all the cool kids are talking about these days.

phayze

6/9/2009: Max Strength 12# SG

5:00 Staff Manipulation

Decline Pushup x 6 (feet on desk)
Pump water x 6
Over-head Press x 6
Pump Handle Lever x 6
x 4
Completed in 21:03

Comments: Another experiment. If all goes well, this will be my new â€œwelcome to the new weekâ€ workout. I like having a ...

phayze

I'm splitting my creatine dose now - 1/2 when I wake up, and half post-workout. I think it helps to maintain a steadier level in my system through the day.

6/2/2009: 12# SG

1:00 Handstand

5:00 Staff Manipulation

21-14-7:
Pushup
Shovel
Fireman
Tuck Bales
Pump Water
Russian Twist
Completed ...

phayze

I don't actually use flip lever (my elbow tendons dislike curling-type movements in general), but for what it's worth I think that overcoming the inertia of the weight at rest is probably the hardest part of most lifting, so it's very satisfying for me to snap the weight up quickly (this also makes ...

phayze

Iâ€™ve started using 5g of creatine as part of my post-workout snack. Iâ€™m anxious to see if/how it affects my workouts.

5/26/2009: 12#->10# SG

5:00 Staff Manipulation

21-14-7:
Pushup
Shovel
Fireman
Tuck Bales
Pump Water
Russian Twist
Completed in 16:31

Comments: I got through the first ...

phayze

5/19/2009: 12# SG

5:00 Staff Manipulation

21-14-7:
Pushup
Shovel
Fireman
Tuck Bales
Pump Water
Russian Twist (Feet off the floor variation)
Completed in 17:30â€¦ish

Comments: Damnit! I forgot to stop the frigginâ€™ stopwatch . . . again. >_<

Iâ€™m still a little ragged from last weekâ€™s ...

phayze

"S" is for Swine flu . . .

Okay, so maybe it wasn't H1N1, but I've been really sick all week (even missed some work, which is kind or rare for me these days), so all physical activity has been replaced with sleep. I'm feeling better now, and should be back on the hammer for my regularly scheduled ...

phayze

For what it's worth, I totally sympathize with your urge to push yourself, but I agree with the majority that such a dramatic jump is probably a bad idea. I have an 8 and a 12(ish . . . my upgrade is leaking), and I was really surprised at the difference that a couple pounds made. Going from 8 to 20 ...

phayze

5/5/2009: 12# SG

1:00 Handstand

5:00 Staff Manipulation

Pump Handle Lever x 24
Giant Wrench x 24
Pump Water x 24
Completed in 21:52 (and about half of that was just for the Pump Handles!)

Comments: I want to get back to my old max strength workouts, but Iâ€™m going to get there slowly. This ...

phayze

Public service announcement: This may , in time, lead to a trail of coarse sand that will reveal to those who follow where you and your shovelglove have been.

Having learned the hard way, I heartily recommend that, if you persist in following my example, you do so with solid weights, and not sand ...

phayze

Just an interesting observation that recently made (though others may well have thought of it first):

If you emphasize the "back" hand (the one nearest the butt of the grip), and only use the "foreward" (that being the one nearest the head) to control the direction of the swing and to stop the ...

phayze

Thanks, Reinhard! Lot's of people can't do good pullups, that why I'm pretty obsessive about form. Mine are always full range-of-motion, from a dead hang. Occasionally, I cheat a little with a toe on the ground to give me a little push, but I like to make up for that by really going slow on the ...

phayze

Rather than bonuses at the end, I decided this week to start slipping in a little isometric warm-up. Itâ€™s handstands against the wall for now (hold for as long as possible in 1:00), and Iâ€™ll slowly up the ante as it gets easier.

04/21/2009: 12# SG

5:00 Staff Manipulation

1:00 Handstand

21 ...

phayze

You know, I've always thought that weighted juggling balls would be a bad idea - glad you found a work-around!

Thanks for the link. Someday I'll overcome my aversion to toss-juggling, but for now I'm having too much fun with contact.

phayze

04/13/2009: Contact Juggling

30:00 Staff Manipulation

04/14/2009: 12# SG

5:00 Staff Manipulation

21-14-7:
Pushup
Shovel
Hindu Squats
Fireman
Tuck Bales
Chop Wood
Completed in 14:11

Comments: Replaced the butter churns with squats, because it seemed redundant alongside tucking bales ...

phayze

04/07/09: 12#SG

21-14-7:
Pushup
Shovel
Churn Butter
Fireman
Tuck Bails
Chop Wood
Completed in 15:53 (includes a minute to answer a quick phone call, which Iâ€™m counting as a break)

Comments: Wow , my shoulders are sore!

04/08/09: Contact Juggling

20:00 of staff manipulation

Comments ...

phayze

Thanks! Itâ€™s good to be back.

Juggling is definitely a good one for coordination, especially when you get comfortable enough to start walking with it or, even worse, "joggling" - which is just what it sounds like. O_o

phayze

Well, medical science officially declared me â€œperfectly healthyâ€, so I decided that my bizarre symptoms were the result of stress, lack of sleep and an unfortunate habit of eating far fewer calories than I either require, suspect, or intend (one or more exotic viruses may have contributed as well ...

phayze

Hey-o! For what it's worth, I've read that some studies show that there's no real difference between a straight period of work, and several smaller periods spread out throughout the day (unfortunately, I've mislaid the book where I read that. It was something published by Men's Health Magazine ...

phayze

I've never tried it, but I've read about. Personally, I lack the disciple to go super-slow and I don't think it's conducive to "functional strength"/useful movement.

I prefer this: lift heavy, lift fast, go home early.

phayze

I'm thinking about switching to a monthly update.

1\5\09: Strength 1- 12# SG

Chin-up x 3/2/2/2
Decline Pushup x 6
DB Lunge x 6
0:45s rest
4 Rounds

Comments: I can't lie, I cheated on a few of those chinups and gave myself a little boost off the floor with my foot. Iâ€™m not proud of it, but in ...

phayze

Nice routine - you're an animal!

phayze

I've really let them pile up this time...

12\7\08: Rest
Did some kind of weird, cardio workout DVD with the Missus. Not really my thing (too dancy), but itâ€™s always fun to do things together.

12\8\08: Rest
This wasnâ€™t supposed to be a rest day, but for whatever reason it turned into one ...

phayze

Okay, so I mentioned a new routine, and this is the deal. Iâ€™m feeling a little more confident in my growing strength, but I understand that if Iâ€™m to even consider seriously approaching my long-term goal of gymnastic-style training then a solid base of maximal strength is going to be key. Plus ...

phayze

11/25/08: Strength 1- 10# SG

Giant Wrench x6
Grave Digger x6
0:45s rest
4 Rounds
1:30 rest

Lunge x6
Pump Water x6
0:45s rest
4 Rounds
1:30 rest

Comments: Itâ€™s going to be a weird week on account of the holiday, but Iâ€™m trying my best here.

11/26/08: Rest
Some rest . . . pre ...

phayze

Very strange . . . I can only see the image when I'm logged in. O_o

For anyone who can't see it, here's a link to it on picasa.

phayze

Hey-o, gang!

I've thinking about buing a new hammer for a while now, since my trusting 10 pounder has been starting to feel a little light (keep in mind, I've been using this bad boy since I started shugging, and I honestly can't remember how long ago that was), but the problem is that I'm an ...

phayze

Week of Sloth . . . way too much time at work, and not nearly enough time in bed were the primary culprits.

11\11\08: Strength 1- 10# SG

Giant Wrench x6
Grave Digger x6
0:45s rest
4 Rounds
1:30 rest

OH Lunge x6
Pump Water x6
0:45s rest
4 Rounds
1:30 rest

Comments: Zoinks, and away ...

phayze

Weekend Reflections:

Iâ€™m toying with a slight adjustment to 3 strength days per week and 2 non-intensive days, but I think I might be getting ahead of myself. Iâ€™ve opted for waiting until the end of November to decide how I feel about it.

11\03\08: Strength 1- 10# SG

Giant Wrench x6
Grave ...

phayze

From one "mad scientist shugger" to another: Duly noted!

Glad you're feeling better now!

phayze

Odd week. I declared this a â€œrecovery weekâ€, thinking that itâ€™s be good to back off the hard, intense stuff a little to let everything recover . . . and then I got sick (sinus thing thatâ€™s been going around â€“ everybodyâ€™s getting one these days), so the phrase â€œrecoveryâ€ took on a whole ...

phayze

10/15/2008: Rest

Furiously worked at my Halloween costume, which was only mentally taxing. :p

10/16/2008: Stength 2 â€“ Resistance Bands

Band Pull Down x6
BW Leg Curl x6
Rest 0:45s
x4

Band OH Press x6
Band Squat x6
Rest 0:45s
x4

Comments: I havenâ€™t actually managed to try this out until ...

phayze

Bah! If it weren't for your vids, then mine wouldn't even exist so all the credit goes to you.

phayze

Winnie - Glad you like! And really, it's no effort on my part so no thanks are necessary.

Maybe Tux will show up in the next round of vids, but he didn't turn out for that day's shoot. Actors! :p

Reinhard - I thought you'd appreciate this one, considering how often it's come up over the years ...

phayze

Hey Guys, something new to add to the mix. I know there have been many along the way who've thought to use canoe strokes, or paddling moves, with the SG, but this my take, based on some canoe-instructional sites that I found a long time ago.

Enjoy, and let me know what you think!

phayze

Bumping for the vid.

phayze

Now with Video!!

Enjoy!

PS: Sorry it took so long to get this up. I've had it recorded for a while now, and even had a lovely edit with amusing subtitled commentary, but iMovie decided that it didn't want to play nice anymore and ate it. Now I'm using an older version, which isn't as kind to me ...

phayze

10/7/2008: Strength 1 â€“ Resistance Bands

Decline Pushup x6
Band Pull-through x6
rest 0:45-1:00
repeat 4x

Band Squat x6
Band Row x6
rest 0:45-1:00
repeat 4x

Band Curl x6
rest 0:30-0:45
repeat 4x

Comments: Finally remembered to get the band out and give this alternate version a shot. Youâ€™ll ...

phayze

I am both grateful for the kind words, and regretful that I inspired the use of "dude".

Thanks!

phayze

Hey that's awesome, Finn! I'm glad you had fun with it. :)

In all fairness, the main reason I make it looks easy is because I'm using a dinky little 6# hammer - much less inertia to work against than you've got! I barely have the nerve to try the samurai variations with my 10#!

Yeah, the ...

phayze

Glad you like them! Let me know what you think after you've given them a shot. I'd love some feedback.

phayze

Hmmm . . . an Apocryphal Apostle? Strangely enough, I think that really works for me.

phayze

classy, and yet somewhat frightening . . . I like your style, lad!

phayze

Just wanted to make sure that anyone who was interested saw that I updated this post with links to the youtube vids.

Enjoy!

phayze

Seriously, the pleasure is all mine. I need something constructive to keep me busy while my lady-wife is away at work . . . otherwise I'd just sit and stare at the computer wondering what I should do.

phayze

Hey, don't rush on my account! I'm just glad to see that's been some positive response. Links from the main page are way more than I expected!

phayze

Dooitashimashiteyo! (Sorry, I don't speak any French. :p)

Thank you so much for the kind words! I'm really glad to hear that the effort is appreciated. :) I promise, more are on the way. I've already got a few recorded, but I've decided to leak them out slowly, so that I completely spam the forum ...

phayze

Neptunus - Glad you like. There's something about shovelglove that just begs for martial-type movements, don't you think?

Reinhard - No, thank you! I'm just trying to give something back to the community in general, and you in particular for all the support I've gotten here over the years.

I ...

phayze

The Moulinet

This is a move I learned in Theatrical Combat. The main goal is to create the appearance of winding up for a really powerful strike with a weapon. In this case, it's a great warmup move that'll work your shoulder mobility and bring your body temp up in a hurry.

Comments? Questions?

phayze

I got to thinking (a rare, but dangerous occurance) about how much fun it's been to make shovelglove tutorial vids, and that it was a shame that there are so many user-created moves that don't have videos. I came to the natural conclusion that the one thought could help to correct the other.

A few ...

phayze

Hey Gang,

I recorded these on the same day as my last vid, but didn't have time to get them edited together . . . until now. There are some things about this one that I'm not entirely happy with, so I'm going to try to put together one or two short "prequels" to better clarify some of what I'm ...

phayze

Hey-o!

From one scrawny guy to another: Welcome to the forums. ;)

For what it's worth I started with a 10#, though it felt intimidatingly heavy for the first week or two, I was surprised how quickly I adapted to it. It's still my primary SG, though I also have a 6# (originally purchased for my ...

phayze

9/30/2008: Strength 1 Alt - 10# SG

Giant Wrench x6
0:45s rest
Grave Digger x6
0:45s rest
4 Rounds
1:30 rest

Jump Squat x6
0:45s rest
Pump Water x6
0:45s rest
4 Rounds
1:30 rest

*BONUS*
Levered Curl x6
1:00 rest
4 Rounds

Comments: Still not sold on the jump squats . . . I need to try my ...

phayze

Well, I wouldn't go as far as "brilliant", but thanks Reinhard - that means a lot coming from you.

I'd be honored by a link!

phayze

Hey, thanks for all the kind words, everyone! I'm glad that my efforts are appreciated.

As far as including Tux . . . well, that was more his decision than mine. :p

phayze

Hey Gang,

I finally got around to playing with the iSight on my new iMac, and put together a little video of the moves I've been using on my heavy lifting days.

Check it out Here .

Let me know if you have any suggestions, questions, comments, criticisms, or adoring praise. ;)

EDIT: Check out my ...

phayze

9/21/2008 - Non-intensive
14:00 freestyle with 10# SG

9/22/2008 through 9/29/2008
Okay, so things really didnâ€™t workout as I expected last week. I was actually out of town for some professional training/certification thing, and even though I brought my hammers with me, I spent the week ...

phayze

9/15/2008
â€œRest Dayâ€
30:00 Yoga

9/16/2008

â€œStrength 1- Altâ€ 10# SG

Giant Wrench x6
0:45s rest
Grave Digger x6
0:45s rest
4 Rounds
1:30 rest

Jump Squat x6
0:45s rest
Pump Water x6
0:45s rest
4 Rounds
1:30 rest

*BONUS*
Levered Curl x6
1:00 rest
4 Rounds

Comments: Nice workout really. I ...

phayze

Thanks for the input (and the compliments!), Reinhard! Iâ€™ve reached very similar conclusions, actually but I didn't include them in my last post because I wanted to write them out in more detail after Iâ€™d had more time to reflect.

â€œEat moreâ€ is exactly the advice Iâ€™ve given myself, with ...

phayze

8/31-2008 â€“ 9/2/2008
S-Days for the Labor Day weekend

9/3/2008
Warm up: 10# SG
Clubbell Swings x 14
Dynamic Stretches until 4:00 mark

Workout: 10# SG
21-14-7
Pushup
Shovel
Churn Butter
Fireman
Tuck Bails
Chop Wood
16:00

Cooldown:
Static Stretch for 4:00

Comments: Another ...

Everyday Systems

Search found 297 matches

The Random Number Routine

Holiday Greetings

Grip Strength for Fun and Profit

SG Supplemental: The Cinderbell

Spear the Fish - With Video

Explosiveness! Punches and Spear Thrusts VIDEO

I am, in fact, actually alive

Old Wrist-weights + zip-ties + Hammer = UPGRADES! (pics)

Canoe Strokes with VIDEO

Moulinet Video

Video Requests for "Non-Canon" Moves?

Samurai Aerobics - with Video!

A Bunch of "Heavy Lifting" Moves - with VIDEO!