ROM

ROM or range of motion is the full movement potential of a joint, usually its range of flexion or extension.  This is a very important aspect of training movement, however many people have the feeling that they need to work more intense in order to get more out of their training.  What most people do not realize is though they might be working at a higher intensity they are actually cheating themselves of their full potential within that movement.  
 
Let’s look at the example if a simple push up.  Here we are starting at the top position of the movement.

If while working with the legs straight you can only go so far down in the movement you have a very limited range.  

As you can see there is potential to go further through the motion.  Now, what happens if we were to bring the knees to the ground (decreasing the intensity of the movement).

While the movement is less intense we now of the capacity to work through a greater range of motion in the shoulder extension and elbow flexion.  If we were to superimpose the pictures with the legs straight and the knees on the ground we can see that there is no change in the shoulders positioning.

With the movement being less intense we now take advantage of the full range of motion lowering all the way to the floor.

We can now see that it is sometimes more important to lessen the intensity of a movement to gain more range of motion.  This way we can increase the benefits of that movement.  The movement should be able to be controlled and smooth throughout; without any jerking motions or falling out of the movement.  Why be embarrassed to lessen the intensity if it will give you a stronger base and more of a working range?  I encourage you to look at your movements and see where you might be cheating yourself simply by limiting your range of motion.  

Comunidade com Expressão

For this year's batizado I decided to create a event shirt that had no words.  I wanted to create a story of community instead of just having another typical event shirt.  Throughout the year our community comes together and shows support for each other.  This event is a celebration of this community.  I could not be more proud of all the support that the students brought to this event. Without all of their time and effort none of this is possible.  Below takes apart all the parts of the logo above to get a better idea of the story behind our community and this event.

 

The sign for greatness in every relationship.  The four dots indicate the four directions.

The rope represents the waves.  In the new year one jumps over seven waves for Iemanja to bring good fortune in the new year.  Seven ropes can be found throughout the design

Arrows show the flow of energy moving throughout space.  It creates balance as it flows in both directions.

A historical sign which stands for a group.

Pemoamsec, the sign of indestructibility and strength of the community.  It is associated with the following saying: “ A broom bound with ties of blood, lowalty and mutual care.  A dress of many colors sown as a sign, as strength.  Whoever isolates himself may see his dwarfish strength break, his beauty split up and incomplete”.

Firmness and the power of self assertion of a self-confident person.

 

Eban / “Fence” – Symbol of love, safety and security.  The home to the Akan is a special place.  A home which has a fence around it is considered to be an ideal residence.  The fence symbolically seperates and secures the family from the outside.  Because of the security and the protection that the fence affords.  The symbol is also associated with the security and safety one finds in love.

Odo Nnyew Fie Kwan: “Love never loses its way home”. Symbol of the power of love.

The star represents Iemanja and is majestic and beautiful, calm and irresistibly fascinating like a mermaid’s song.  Guides the formation of individuality.

The sabers represent Ogum and fiercely pursuing objectives and in difficult moments finding success where another would abandon the struggle and lose all hope.

The double bars represent strength.  The bars within the circle shows the strength of when a community comes together

A Ghana pattern of the broken calabash (bottle gourd).  A motif that is an important symbol of femininity.

 

 

A picture is worth a thousand words.

Getting Mobile

Before I start myself or my students to move I am a huge believer in both joint mobilty and joint preperation as a great way to move the body before getting into the training.  There are so many people with injuries out there in capoeira; you've all seen the multitude of people in wrist braces, ankle wraps, knee braces and more.  What are they doing that is making them need these things...or better yet what are they not doing?

Joint mobility is taking a limb with control through its full range of motion.  Range of motion refers to the distance and direction a joint can move to its full potential.  By using joint mobility and moving toward our full range of motion we want to gain a smooth and contolled movement with our joints.  This is a great way to warm up and lube all the joints for the days training.  It also helps to prevent against musculoskeletal injuries while you work, not to mention gaining a bit of coordination to boot.

Joint preparation is a way of conditioning different areas of the body, such as the elbows, wrists, knees and ankles, so they can be prepared to take the inevitable stress of the unexpected.  It will happen sooner or later, whether by simply slipping or in a takedown.  Working joints in an improper alignment will help strengthen them giving you more insurance throughout your other movements.  Taking this training in a slow and progressive manner will benefit tremendously and help avoid the small or possible large injuries that can prevent you from training.  

Take care of your body by making joint mobility and preparation part of your daily practice.  You'll start to feel and see the results.  Move it or lose it...

A New Process...Enter com Expressão

A Little Background

My name is Todd Russell...meu nome é Carcará.  The first time I saw Capoeira was an amazing time.  I saw endless possibilities and a form of self expression that I knew would be an important part of my life.  I started merely practicing with a good friend in our basements.  Who knew it would grow to the point that it has.  Starting our own, then meeting up with a small group at Buffalo State College.  Within a month of joining this small group of 6-8 individuals I learned we were part of a larger group...Capoeira Mandinga, under Mestre Marcelo "Caveirinha" Pereira.  I will save more details of my beginnings for a future post.

Years of training passed and in 2004 I officially started a group in Rochester, NY.  This was an amazing time with amazing people.  Seeing the students training and excelling brings a great joy to me.  In 2006, I graduated to Contra Mestre from Capoeira Mandinga.  This placed me as a formado or "formed" student.  I was always told that a formed student is the time to develop your work...and this is what I started to do.  I always had some ideas in the back of my mind, but now was the time to start their development.  I started to researching through countless disciplines and think of how some of these things could produce the best process for me.  Near the later part of 2011 this continued research and development gave me a strong feeling to develop this process to a much fuller extent.

Enter com Expressão

At the end of 2011 I decided to form my group as a new identity, com Expressão.  This meant "leaving" Capoeira Mandinga.  I don't really see it as leaving; just extending the family tree to a new branch.  It makes me think of the stories I heard of the older times when a student would graduate and start their own work under a new name; just as Capoeira Mandinga comes from Cordão de Ouro.  My training with Mestre Marcelo was great and I could not be more proud to be part of this family.  They are an extremely large part of what has brought me to where I am today.  Mestre Marcelo will always be my Mestre.  Now, with a new name I feel I am doing what I need to do as a "formed" capoeira.  Let's see what develops... :)

Some Focus

Education: com Expressão looks to educate through capoeira, not only physically but mentally as well.  We promote awareness and understanding of our bodies as well as our surrondings, both in capoeira and everyday life.

Training: com Expressão teaches through progression.  We take a strong look at proper preparation, basics fundamentals, our weaknesses and strengthes and learn to move toward the more complex. Our goal is a pure sense of improvisation.

Examination: com Expressão teaches the traditions and history of capoeira.  We look to have a strong understanding of different views within capoeira.  

More to come...

This is only a small start to what I hope is a large future.

 

“People take different roads seeking fulfillment and happiness. Just because they’re not on your road doesn’t mean they’ve gotten lost.” 
― Dalai Lama XIV