Merce Cunningham Studio (NYC)

10 Rules for Students and Teachers from John Cage

(courtesy of my fellow XPT-certified coach Lindsay Ashmun)


Rule 1:    Find a place you trust, and then, try trusting it for a while.

Rule 2:   (General Duties as a student)

Pull everything out of your teacher.

Pull everything out of your fellow students.

Rule 3:   (General Duties as a teacher)

Pull everything out of your students.

Rule 4:   Consider everything an experiment.

Rule 5:   Be Self Disciplined. This means finding someone wise or smart and choosing to follow them. To be disciplined is to follow in a good way. To be self-disciplined is to follow in a better way.

Rule 6:   Follow the leader. Nothing is a mistake. There is no win and no fail. There is only make.

Rule 7:   The only rule is work. If you work it will lead to something. It is the people who do all the work all the time who eventually catch on to things. You can fool the fans — but not the players.

Rule 8:   Do not try to create and analyze at the same time. They are different processes.

Rule 9:   Be happy whenever you can manage it. Enjoy yourself. It is lighter than you think.

Rule 10:  We breaking all the rules, even our own rules and how do we do that? By leaving plenty of room for “x” qualities.

Helpful Hints:

                        Always be around.

                        Come or go to everything.

                        Always go to classes.

                        Read everything you can get your hands on.

                        Look at movies carefully and often.

                        SAVE EVERYTHING. It may come in handy later.




A) AMRAP 10:

     4 Thrusters

     2 BMU

     8 Thrusters

     4 BMU

     12 Thrusters

     6 BMU

     16 Thrusters

     8 BMU

Rest 5 Minutes

B) Partner Up!

     Partner A: 100m DBALL Carry

     Partner B: 100m Farmer Carry


*6 Minute Cap*

C) Relay Style!

     Partner A: 800m Run

     Partner B: 800m Run

     Score = Total Time



“Freaky Friday”


10 Burpees

10 DB Ski Swings

10 DB Renegade Rows

10 DB Thrusters

***Every 3 minutes, a Freaky Friday twist … ***

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