Wednesday, December 22, 2010

Commando High Day

TACFIT Commando Recruit Mission 3 (HIGH)
Total: 35
TACFIT Commando Cool Down 3

I felt a bit sluggish this morning for some reason. I pushed through it though and got my best score yet!

Tuesday, December 21, 2010

Thoughts about my gym

I know it a bit of a strange post but I have thought a lot about my gym lately. It's about a 14'x8' unfinished room in my basement. It's not a lot of space for the stuff I have in there. The contents consist of...
  • Power Cage with 7' barbell (wish chinup bar)
  • Lat pulldown (free weight)
  • Adjustable incline/decline bench
  • Approximately 700lbs of Olympic weight
  • Approximately 300lbs of standard weight
  • 3 pairs of adjustable standard dumbbell handles
  • 20kg Kettlebell (really too heavy for me)
  • 2 15lbs Clubbells
  • 3 horse stall mats
  • Other stuff like freezer, worktable, a shelf unit with some old paint and what not
This leads me to why I have been thinking about my gym. Originally I thought about moving it around to make more room for me to do CB/TACFIT work. If I do this I will still not be able to really give myself much extra space. The last few days my mind was wondering on the thought about selling my squat rack, bench, weights and pulldown to make my gym a strict CST training ground. I am hoping I could get at least $1200 for the equipment. From that money I make off selling my equipment I would reinvest that into some equipment such as more clubbells, 12kg-16kg-24kg kettlebells, Dynomax med balls 14lbs-18lbs, rings etc. I had debated on not getting rid of the squat rack because of the pull up bar but I think I could get one that I could mount somewhere or something. This idea right now sounds great in my head but it's a big move for me training wise because although I love CST it's hard to think about getting rid of the other equipment for good. I do feel however that I am growing and will continue to grow with CST. It will be interesting trying to sell the equipment plus it's not the easiest stuff to take down and move out. It is not something I can jump to right away but that's whats floating in my head right now.

The reason why I am posting this is because I would opinions. What would do you think? What would you do?

Moderate Intensity Day

Today 8:45am
Intu-Flow Intermediate
#15 CB Compound Training
-Double swings 8x8
-Double gama casts 8x8
-Barbarian squats 8x8
TCMDO cool down #2
Spinal rock practice

*my left knee was a little sore on the squats. I think it has to do with Flow-Fit last night. I just don't think they are use to deep squats so I am going to have take it easy on Flow Fit to work my way up.

RPE: 6
RPD: 2
PRT: 9

Monday, December 20, 2010

Can you touch your toes?

December 18, 2010
(No Intensity)
Intu-Flow Intermediate

December 19, 2010
(No Intensity)
Intu-Flow Intermediate
I didn't find time to get in some low intensity workout

(Low Intensity)
Intu-Flow Intermediate
Flow-Fit Level 2 (4 rounds practice)
- I am just getting to know the moves but they are coming together pretty quickly
- Spinal rock transition to trinity squat needs a bit of work but I will add that practice in my cool downs on my Mod/High days

Today was a very busy day at work for me. I am learning my new position and today was the first day were I really felt like I was doing stuff on my own. I have the next two days off so I am pretty happy about that. I work Thursday/Friday and I am off Christmas(Saturday), Boxing Day(Sunday) and Monday. I am really starting to feel the holiday, it snuck up so fast as it always seems to. We don't have much snow around here but every where around the GTA has snow. It's like we are in a bubble. I hope we get a bit before Christmas. It's always nice to see around this time of year.

On a side note I had one of those feelings of progression with my training today. I finished my Intu-Flow and my hamstring stretches and I thought I am going to try to touch my toes. Something that I have never been able to do before. Low and behold my fingers can reach under my toes! I now can say I can touch my toes, it sounds small but to me it's huge!

Friday, December 17, 2010

Busy Day HIGH Intensity (2)

Today 6:20am
Intu-Flow Intermediate (I think I really need to move up to the next level)

TACFIT Commando Recruit Mission 3 HIGH (2)
-Warrior Lunge - 7
-Swing Plank Knee - 2
-Air Borne Squat Shin - 4
-Spiderman Push Up Knee - 4
-Shin Box Twist- 4
-Table Lift - 7
TOTAL: 28 (Hell of a lot better then the last)

TACFIT Commando Cool Down 3

Today is filled with running around so my wife and I decided to get in our workouts early. It's Christmas time so I guess it's a given that there will be running around. Today we have my wife's work lunch at a buffet and I am not holding back. It's not very often that we go to buffets. Then this we are taking our niece to a town close by to see some Christmas lights. We did it last year but she was 2 and was not talking like this is now so it should be fun. We are trying to create traditions with her because I feel that tradition is the thing that makes Christmas meaningful.

Thursday, December 16, 2010

Compound Mod Day

December 16, 2010 9:00am
Intu-Flow Intermediate
#15 CB Compound Training
-Double swings 8x8
-Double gama casts 8x8
-Barbarian Squats 8x8
TCMDO cool down #2

RPE: 6
RPD: 2
PRT: 9

Tuesday, December 14, 2010

December 13, 2010 5:00pm
Intu-Flow Intermediate
#15 CB Compound Training
-Double swings 8x8
-Double gama casts 8x8 (not sure if this is what they are called)
-Barbarian Squats 8x8
TCMDO cool down #2

RPE: 7
RPD: 2
PRT: 8

Intu-Flow Intermediate

Sunday, December 12, 2010

Here we go again...

December 10, 2010
-Intu-Flow Intermediate

-Intu-Flow Intermediate
-Prasara Primer Wind *transition into the pigeon pose I felt my left knee pop in a bad way, I have some to the conclusion that I have to be very careful from now on in any kind of knee rotation like pigeon, shinbox twist, sitting cross legged.
-Mass Assault Cool down
-TCMDO Cool down video #2

My knee is ok but a little sore. Tomorrow shouldn't be much of an issue because there are not lateral movements but I might have to repeat my CB day on my high day (Monday) as well. I should be good to get back to Commando after that.

I got a nice book to start logging my workouts in. As I evolve with CST I want to be able to look back a few years down the line at what I did. I know I do it on my blog too much I thought I should be putting it down on paper too.

Friday, December 10, 2010

CB High Day

December 9, 2010 8:00am
Intu-Flow Intermediate
High - Compound 15lbs CB Work (7 sets of 7-8 reps) 30sec rest between each set
- Front Swing - 8 sets of 8 reps with 30 sec rest inbetween
- Gama Casts - 8 sets of 8 reps with 30 sec rest inbetween
- Barbarian Squats - 8 sets of 8 reps with 30 sec rest inbetween
TCMDO - Cool down video #2

It felt good to get in some CB work. the most challenging was the barbarian squat. Mike suggested that I move my CB work to my mod day and my TACFIT Commando Recruit Mission 3 to my high day because I had a hard time keeping the Tacfit in the moderate level.

Wednesday, December 8, 2010

A few days of work

Monday December 6th 8:00pm
-Intu- Flow Intermediate 
-Prasara Primer
Cricket, Wind, Ocean

Attempted them but it's hard to follow along with each flow, I think I have to focus on one at a time.

Tuesday December 7th 6:25am
- Intu-Flow Intermediate
Tacfit Commando Recruit Mission 3
Total Score: 12.5
***Lets just say this needs a lot of work!
Yoga Cool Down

-Intu-Flow Intermediate
it's been a wonky day with work and I will have to wait until tomorrow to get in my CB work. I should be doing it today if I follow 4x7 to the letter but I have not been yet and it has been working for me so I will get it in tomorrow for sure.

Sunday, December 5, 2010

Coach Scott Sonnon's TACFIT Teleconferences

I thought I would post Coach Scott Sonnons TACFIT Teleconferences for those of you that have not seen them...

TACFIT Warrior Teleconference

TACFIT R.O.P.E. Teleconference

TACFIT Commando Teleconference

Training and snow

- Intu-Flow Intermediate

I had a late night last evening due to a family party and when I left at 12:00am it was snowing. I got up and there was a light sprinkle on the ground, not much just enough to cover parts of the road. Today however they are calling for 5cm of snow. It's not much but it will make it feel a bit more like Christmas time. I am happy about that. Once Christmas and New Years is over though I am ok with not seeing anymore snow. We know that wont happen but one can only wish.

Tomorrow I am going to try and get my butt out of bed early and get in some Prasara.

Saturday, December 4, 2010

New Program Layout

Today 10:15am
-Intu-Flow Intermediate

I am getting ready to start my new program next week. I have to get some things together though. I had to put Tacfit Commando Recruit Mission 3 and Cricket, Ocean and Wind from Prasara Primer 2.0 onto a DVD so I can put it on a portable DVD player. I don't have an ipad like some of us... Dean ;).

My program is going to be as follows...

No - Intu-Flow Intermediate
Low - Cricket, Wind, Ocean x3 from Prasara Primer 2.0 *All beginner
Mod - TACFIT Commando Recruit Mission 3
High - Compound 15lbs CB Work (7 sets of 7-8 reps) 30sec rest between each set
- Front Swing
- Gama Casts
- Barbarian Squats

I am pretty pumped about this plan I have to try to get in the Prasara in that will be my challenge. Thanks to MikeRNY for helping me with the program. He's a very driven/motivating individual who has been my mentor since my first step into CST.

Friday, December 3, 2010

"Last Round, Highest Round"

Today was my last day of Recruit Mission 2

- Intu-Flow Intermediate
TFCOMDO Recruit 2 (High) Total: 68
- Yoga cool down

That score was my highest round of this cycle so I was pretty happy with that. Now it's on to a mix of Recruit Mission 3 and Clubbell mass work.

Thursday, December 2, 2010

Final Days

December 1, 2010 (late night 10:30pm session)
- Intu-Flow Intermediate
- Full Tacfit Commando Cool Down

Today (Day 27)
- Intu-Flow Intermediate
- TFCOMDO Recruit 2A (Mod) Total: 56
- Busy, busy day today running around and what not but I managed to get in the session

I got a message the other day from MikeRNY who I have been talking to for quite some time now. He recently got his certs in TACFIT and CST. He's a pretty busy buy with work and what not but we have been speaking back and forth and he has become almost like a big brother so to speak. Mike really talked me out of getting back to traditional lifting and I am glad he did. He is putting together 4x7 month long program that will incorporate Commando and Clubbells and I am pretty excited about it. Stay tuned to watch me take my training to a new level. I am really expecting big things to come of this.