Thursday, September 30, 2010

Work Day / No Day

Weather: Low of 13 high of 24 Sunny (perfect day)

8:40am
Intu-Flow Intermediate

I am at work today but starting tomorrow I am off until next Wednesday. I have five days off and I can't wait. Tomorrow I will do my high intensity workout.

I went for the MRI last night at 9:30pm and they were an hour behind for I didn't get in until around 10:40pm. It was was pretty neat, some people get claustrophobic but I was alright. I didn't have any issues really other then the fact that it's loud and sounds like its not working right but apparently it suppose to sounds like that. I didn't end up getting to bed until around 12:00am so I am a bit tired today but I will live.

Wednesday, September 29, 2010

Excellent Moderate Day

mmmmmm... Good protein smoothie...

Weather: Low of 13 high of 22 sunny with some clouds

10:00am
- Physiotherapy
(Starting to feel like it's a bit of a joke, I saw a different therapist today and it just felt like the was just "going through the motions." ultra sound, some mobility stuff to my tibia and then I do my exercises with some guy who didn't even seem like he knew was he was doing. I am going back next Tuesday. After that I am not going back again I don't think. My knee really hasn't improved at all. That will be $300 spent. Enough is enough.

12:45pm
- Intu-Flow warm up

Clubbell BB swipe density cycle (HIGH)
- 17min of 6 reps each minute on the minute

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

Today was a very good clubbell day. I felt really good, my body feels good. I am losing weight and my density cycle is coming along. I am sitting here just marinating my my own sweat. It's awesome I do my clubbell work outside and then go straight to the basement where I do my Yoga and as soon as I start that first pose the sweat just comes flying off. I look down on the mat and it's just drip marks all over the place. I really enjoy the yoga cool downs after doing the weighted work.

Tonight I go for my 9:30pm MRI. It should be interesting because I have never gotten one. I am not claustrophobic so I am not worried about it but I have heard it is quite the experience. Wish me luck

Tuesday, September 28, 2010

Low Day / Lazy

Weather: low of 11 high of 18 rain, rain, rain

9:30am
Intu-Flow Intermediate

Well the plan was to wake up at 4:00am and get my CB Black Book session before work but that didn't happen. My mind told my body not to get up and my mind won. I ended up getting up at my normal time. I am a little disappointed but 4:00am is early! I am continue tomorrow for sure because I am off.

Monday, September 27, 2010

Second Low Day

Weather: low of 10 high of 18 sunny with clouds

5:40am
Prasara Asana poses x2
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

6:45
Intu-Flow Intermediate

RED: 1
REE: 2
RPT: 9

Last night was an early night because of Saturday nights lack of sleep. I slept well and woke up refreshed. Tomorrow might be another story. Alarm clock will be set for 4:00am. I want to get that moderate day in to keep up my CB Back Book program going. I think I am going to attempt to do it in the basement though because it's going to be pretty cold out and dark. I should have just enough clearance for the clubs.

Sunday, September 26, 2010

Low day / Late Night

Weather: low of 9 high of 17 sunny

7:40am
Intu-Flow Intermediate

Prasara Asana poses x2
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge (felt really good today)

RED: 1
REE: 2
RPT: 9

Last night after work my wife and I along with some friends and family went to our towns Fall Fair. I know what a "small town" thing to do. We go every year to watch the demolition Derby. If you have not gone before its pretty much bumper cars but with real vehicles. I have gone pretty much every fall since I can remember to the fair. This year they decided to change it up a bit though and did a motocross with cars style Derby.  they had a round track with two ramps, one on either side. They cars would drive around smashing into each other trying to get through 15 laps. It was pretty exciting to watch but it didn't beat the good old Derby.

After the fair we went to my wife's ants house for a fire. She had cooked a whole bunch of food. I wasn't going to have any however they were so much meat there I had to sample some. There was smoked ribs, smoked chicken breasts and thighs, chicken wings, chili, pulled pork and an assortment of salads. I had a few ribs, a bit of pulled pork and a few scoops of chili. All and all I thought I did pretty good. I also didn't have any beer.

We didn't end up getting home until about 12:15am and didn't get to sleep until about 1:00am. I was up for work at 5:00am so needless to say it will be an early night for me tonight.

Saturday, September 25, 2010

No Intensity Day and Weight

Weather: Low of 13 high of 16 sunny with some clouds

8:45am
Intu-Flow Intermediate

RPD: 1
RPE: 1
RPT: 8

I am back at work today for the long hall four 12 hours shifts. I took an O/T shift on Tuesday. I am not sure what I am going to do about training for Tuesday. I only have the Wednesday off and then it's back to work Thursday, Friday. I think the only option is to get up really early Tuesday and do my moderate day.

Today is my first day at work with the smoothie. I followed deans carb recipe so we will see how it goes.

Good news I stepped on the scale today and I was 205.4lbs so I am making headway. I am not going to lie I have been stepping on the scale more then I would like to but it has been good because I have seem my weight increasingly going down. It truly is 90% diet. I have been doing great sticking to my plan and I am seeing results. My wife is down 8lbs since we went back to out strict diet so she is happy too.

Friday, September 24, 2010

High Intensity Day

Weather: Low of 21 high of 30 (feeling like 36) sunny and windy (very humid)
9:00am
- Intu-Flow warm up

Clubbell BB swipe density cycle (HIGH)
- 17min of 6 reps each minute on the minute

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

- Hamstring stretch

RPD: 1
RPE: 7
RPT: 9

Man it is a hot and humid day today, I don't know what happened it was around 12 degrees last night when going to bed and we woke up to this hot humid weather. I had a different challenge to contend with today, sweaty hands. I did alright thought because I just wiped them after every set. I must say today was the first true "sweat" day thought. The clubbells have made me sweat before but today they were working me. It's only going to get harder from here but I love it!

I attempted to make a smoothie today and it turned out pretty good. I am drinking it as we speak. Here's what I put in it.

- Chocolate Almond Milk
- Chocolate Milk
- Coconut Milk
- Coconut shavings
- Coffee Beans
- Raw Cacao Nibs
- Plain Yogurt
- One scoop of almond butter
- Ice
- bit of water

I worked it out to be about 29 grams of protein so not too bad without using protein powder. All and all I would say it tastes good. The coffee beans give it a bit of a texture and taste and I love coffee so that's alright with me. I think next time I might not add water because all and all it doesn't have as much taste as I thought it would. I guess that's one thing you get from protein powder is the taste.

Now I am off to shampoo my carpets, yahoo! NOT! Later today I am going to do my physio exercises as well.

Thursday, September 23, 2010

Moderate Day of CB Black Book

Weather: Low of 11 hight of 21 sunny

10:15am
- Quick Intu-Flow warm up

Clubbell BB swipe density cycle (MOD)
- 20min of 5 reps each minute on the minute

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

- Hamstring stretch

RPD: 1
RPE: 5
RPT: 8

I am off today and tomorrow and the forecast is looking good so I am happy about that. It was a good training session today however I felt a bit tight with my swipes more so on the downward portion. I am not really sure why thought. I am thinking about going out and getting some stuff to try to make a smoothie so I might to trying that concoction tomorrow. I think I have to get out there and cut my grass today too.

3:45pm Update...
I had some things to pick up so I decided to go to a few different grocery stores and pick up stuff for smoothies. Dean gave me the idea after posting a long blog yesterday about what smoothies he normally drinks. I never really explored the smoothie, I am not really sure why but I have a blender so I thought hey why not give it a shot. It might make a mean and snack easier at work anyways. I figure it is also a great way to give you body what it needs.

Stuff I got...
- Banana (I had some)
- Strawberries
- Blueberries
- Blackberries
- Plain/Vanilla/Chocolate Almond Milk
- Chocolate Milk
- Coconut Milk
- Unsweetened Coconut Flakes
- Plain Yogurt
- Raw Cacao Nibs
- Coffee Beans
- Almond Butter (Cheep sale at Costco)

I will be trying one tomorrow so I will let you know how it goes.

Wednesday, September 22, 2010

2nd Low Day

Weather: Low of 19 high of 21 rain all day

5:35am
Prasara Asana poses x2
- Plow
- Cobra
- Downward Dog (I really felt the release in this pose, able to straighten out my back more)
- Cat
- Shoulder Bridge

- Hamstring stretch (foot straight, left and right)

7:35am
Intu-Flow Intermediate (Really good session today)

RPE: 2
PRD: 3
RPT: 9

Not much to say this morning. Today is my Friday so I am happy about that. Tomorrow I will be doing my MOD day of my CBBB density cycle.

I had some tightness in my lower back yesterday and I think it has a lot to with my job I am just sitting more then I would like to. The Intu-Flow and Yoga today really felt like it helped it though.

After my bad weekend with the drinks and some bad food choices I feel I am 100% back on track. I am down to 209.6lbs this morning and for some reason I feel 100% committed to get behind that 200lbs mark. I should have been committed before but I guess my head was just not 100% in the game before. I am on track and going to stay on track. I will keep you posted.

10:00pm update:
I did my prescribed physio exercises

Five total exercises at 3x10

Tuesday, September 21, 2010

Low Day

Weather: low of 10 high of 26 Sunny (strange weather we are having fall can decide when it wants to come)

5:40am
Prasara Asana poses x3
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

- Hamstring stretch (foot straight, left and right)

8:35am
Intu-Flow Intermediate (Really good session today)

RPE: 2
PRD: 3
RPT: 9

I had a dream last night that I was flexible. I could touch my toes with ease being it standing or sitting with my legs out. I don't know what that means I am hoping it means that my body is starting to slowly transform into a more fluid capsule. Flexibility is huge and that's a big thing I want to attain from my CST practice.

Last night when walking the dogs with my wife I stepped with my foot half on the sidewalk and half on the grass. my ankle rolled on its self and I recovered with no pain what so ever I was able to keep walking with out issue. I feel that this had to do with my daily Intu-Flow practice. It's awesome when you can see the benefits first hand like that.

Morazi - Sorry I missed your comment a while back, my coach is MikeRNY on the RMAX forums. He has been doing CST for a while and just got his TACFIT instructor cert. in August. He is going to be going his IC Cert. in November and is prepping for that right now. He first started messaging me regarding my Tacfit Commando blog on the RMAX forums and he just coaches me along. He gives me that push if I am slacking and gives me advice and needed. My coach is being coached by Shane on RMAX forums. The RMAX forums is a great place to support there might not be a lot of traffic on it but they are there when you need help. It feels more like a brother hood for me. Ryan M. helped me pick my density cycle when I posted on the forums about what program to pick. I have messaged him before and found out he lives like 30 minutes away from me but I have not had a chance to use him as a coach.

Monday, September 20, 2010

No Intensity Day

Weather: Low of 9 High of 17 sunny (very chilly morning)

10:30am
- Intu-Flow Intermediate
- Hamstring stretch

RPE: 1
RPD: 1
RPT: 9

I am going to physio this afternoon for my second visit. I feel like I might have made a bit of progress from last week. When I lean back on the knee it feels less like pain and more tight and a bit week in the area of the injury. I am hoping that the doctor tells me that's a good sign or something along those lines. I will see what happens today. I think the tissue massage that she did helped more then anything else she gave me to do.

Update...
I am back from physio and I was given a few extra exercises to do. They also did an other therapeutic ultrasound and some tissue massage. The Physiotherapist that it was good during the massage because a section that I felt pain before I was not feeling this time. She wants to see me next week and thinks that I should be cleared. My knee is starting to feel less pain so I guess it's working. I am back to see her on the 29th.

Sunday, September 19, 2010

Overindulging (High Day)

9:00am
- 45 minute walk with my wife and two dogs
- Quick Intu-Flow warm up

Clubbell BB density cycle day (4)
- 20min of 5 reps each minute

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

- Hamstring stretch

Last night I had one or two too many drinks. I am not a drinker for the most part I will have a beer here and there but last night we had some friends over and I guess I overindulged a little bit. I am back on track today though. My wife and I both still managed to get our workouts in.

My wife and I have decided to pull a double header at the movies and to see the movie "Town" and then "Easy A". We have never seen two movies back to back but we want to see both and have nothing to do today so its going to be a "lazy day."

Saturday, September 18, 2010

Great Saturday Morning (Mod Day)

Weather: Low of 10 high of 20 sunny (Great day for a walk)

9:30am
- Quick Intu-Flow warm up

Clubbell BB density cycle day (3)
- 25min of 4 reps each minute

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge
45 minute walk with my wife and two dogs it is such a nice day for it

Great workout today. The density cycle was harder then I thought but I love it. I am really enjoying my clubbells.

What a streak last night. It was by far the best steak I have ever had. I seared it in a pan with some oil for three minutes on each side and then cooked it at 450 for 16 minutes to med-well. It was cooked just right because I used a thermometer to check it's temperature at 165 degrees. It was perfect! I had it with a side two small baked potatoes and some cooked mushrooms. Check it out...


Yes that's low fat sour cream


Friday, September 17, 2010

Low Day

Weather: Low of 9 high of 17 sunny

5:45am
Yoga Prasara Asanas hold for 30 sec each x2
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge

8:45am
Intu-Flow Intermediate

RPD: 2
RPE: 1
RPT: 8

*Tonight I will do my prescribed physico stuff as well


Today's work was done a bit "bass ackwards" because I didn't have enough time to get my Intu-Flow and Prasara in so I did my Prasara at home and a quick Intu-Flow session at work.

I picked up a nice $10 piece of beef tenderloin and some stake spice. I will be cooking it tonight with a combination of in a firing pan and in the oven. I am crossing my fingers it turns out well because I have never cooked a piece of steak this way. We will see how it turns out.

Thursday, September 16, 2010

Back to Work - Intu-Flow Day

Weather: Low of 13 high of 18 rainy all day (a good day to be at work)

8:30am
Intu-Flow Intermediate

8:30pm
Prescribed physico exercises and stretch

Well I was going to get up early this morning at 4:20 am to get my Intu-Flow done before work but I reset my alarm and went back to sleep. It's hard to train the mind to get up when you know you don't "have to" get up. I am going to try and do it tomorrow morning for my yoga work. It's time like these that I wish I started one hour later.

I made those curry burgers last night and I have to say they were pretty good. I followed the recipe to a tee and I got 7 patties out of it. I grilled them on the BBQ rather then doing them on the stove. I was worried about them falling apart on the grill but I was impressed at how well they staid together. You can defiantly taste the curry and other spices in them but it's is by no means over powering. I now I have lunch for today and tomorrow because my wife had chicken that I cooked. She is not a big beef eater.

I am thinking about getting myself a nice stake (rib eye or tender loin) tonight for tomorrow evening. My wife will be out so it will just be me eating. I don't know if there was ever a time where I have every cooked a really good steak and the post on Mark's Daily Apple "How to Cook the Perfect Steak" made me want to have one. I figure it's worth the money every once and a while. I will let you know how it turns out.

My weight is bugging me a bit these days, I had a bad mid August to early September and I went up from around 205-208lbs to 213-215lbs. I have started back on a better diet with not snacking this last week and I was down to 210lbs yesterday however this morning I was at 212lbs. I am guessing it has to do with water or salt etc. but it's just a bit upsetting. I have got to learn to keep off the scale for at least 4-5 days because of the way weight fluctuates. I guess I am just a bit down about it to day. Things start going through my head I am not doing enough work. I need to eat less. Sometimes I have to let nature take it's course. I know how to lose weight I have done it before I just think my body needs to catch up with my mind.

Wednesday, September 15, 2010

Compression, Rotation

Well I did my hour long physio session last night and the doctor thinks I have a slight meniscus tar. She feels it is aggravated by any compression, rotation moves such as crossing my legs. This explains why I have felt it pop a few times when going to cross my legs forgetting I had the injury. She had me do all kinds of body weight squats to find out where and what the injury was doing. Man my legs were tired after that. She also did some different soft tissue massage and a therapeutic ultrasound to increase circulation in the area. She wants me to do calf raises and two other exercises (not sure of the names) every other day. She also said I am really tight in my hamstrings (that I already knew) so she asked me to do a hamstring stretch everyday. She feels that my injury is still healing and wants to see me next Monday.

Weather: Low of 9 high of 21 and sunny

8:20am
- Intu-Flow Intermediate

5x5 swipe progression (every minute on the minute)
- Swing
- Clean + Cast
- Swipe

Yoga Asanas x2
- Cobra, Downward Dog, Plow

- Prescribed hamstring stretch

RPD: 1.5
RPE: 6
PRT: 8

It was a good workout day today, the clean and cast that I did was something I just thought up in my head and man it was a taxing one.

I was looking at my clubbells today and see that one is about 1/2" shorter then the other. They both feel the same weight and don't feel any different when swinging. I checked them on different floor suffices to make sure it was not and uneven floor. I am not sure what I am going to do about this yet. I will e-mail rmax and let them know and see what they say. I don't really want to have to send them in to get new ones. I know that rmax went to a new manufacturer so I don't know if they have run into this problem before.

I have made the decision to start my density cycle on Saturday. With my shifts being the way they are I can stay pretty close to the 4x7 flow but I don't think I will be able to stay with it the whole way through. On the days that I can't I will still do my Intu-Flow mobility.

I am going to have to look into a different flow in my Parsara Primer because Wind has the pigeon pose and I don't think that's the best pose for my knee right now. I will check them out today and see what I can do.

Tonight I am cooking a recipe out of the Tacfit Commando program. I am going to attempt to make the Curry Burgers. They don't sound like they are that hard to make. There are a lot of spices to add to them, this makes me think that they are going to be very flavorful so I am excited about making them. I will let you know tomorrow how they turn out.

Tuesday, September 14, 2010

Day Off, Back to Work

Weather: Low of 12 high of 19 cloudy with sunny periods

I finally have a day off work. I was able to get some CB practice in outside. This time of the year is the perfect temperature to workout outside.

9:00am
Intu-Flow Intermediate

5x5 every minute on the minute
- Swings
- Pendulum + Arm Cast
- Swipes

Asana Yoga Poses for Wind Flow "A" plus a few added in
Cobra, Pigeon, Twisted Shin Box, Downward Dog, Plow

RPE: 5
RPD: 1-2
RPT: 8

The swipes are really feeling good. I said it before and I will say it again. They feel very fluent and I can feel my body engaging where it should. I might start the density cycle Saturday. I have tomorrow off so it will be another one of these sessions. Then My No + Low Days on Thursday, Friday and off to the races Saturday. With that being said I am really going to keep listening to my body and I will stop if it's too much.

I am going to physio tonight at 5:30pm to hopefully work the final kinks out of my left knee. It is about 95% healed but I want to 100% of course. We will see how it goes.

Monday, September 13, 2010

My Friday, Intu-Flow Session

Weather: Low of 14 high of 23 some rain this morning but calling for sun in the afternoon.

6:40am
Intu-Flow Beginner

It is "my Friday" at work today. Tuesday and Wednesday are off days. I feel like I haven't gotten any real physical work in other then the Intu-Flow so it will be nice to get back into it.

I might try the next level of Intu-Flow tomorrow and see how that goes.

Sunday, September 12, 2010

Another Day Another Dollar

Weather: Low of 12 high of 21 rainy all last night to this morning, they are calling for it to clear up by the after noon

8:00am
Intu-Flow Beginner

Another work day for me. I don't know what it is but this weekend is dragging for me. Work is interesting these days and I am stopped in a bit of a cross road.

Saturday, September 11, 2010

Intu-Flow Day

Weather: Low of 12 high of 22 and sunny calling for rain this evening

8:30am
Intu-Flow Beginner

It is such a nice day here. Perfect weather, no humidity just crisp clean dear I say fall air. I know it's not fall but it's starting to feel like it. It's too bad I am working today because I would have loved to get in a CB session in the backyard. I hate to see these days go to waste. At least I am working outside for quite a bit of the day. I should really test out swipes in my basement because I think I can do them without hitting the ceiling given that I am doing them right and keeping them sweeping just above my shoulders.

The swipe progression and swipes that I did the other day felt really good. It almost made me want to jump right into the density cycle right away however I have to stop myself. I have to build a bit of a foundation, I have to be careful of this because I have done this before jumped into a workout plan before I was ready to. I need to really sit back and ask myself if I am ready. I need to listen to the RPT/RPD/RPE and what it tells me.

Friday, September 10, 2010

Intu-Flow Work Day

Weather: Low of 12 high of 19, calling for partly cloudy

6:30am
- Intu-Flow Beginner

I normally am scheduled to be off today but I switched with someone at work so that means I am working 12 hours Fri-Sat-Sun-Mon so I wont get any "work" in until Tues-Wed when I am off again. I am still not sure when I want to move to the next level of Intu-Flow. Because I have done the Intu-Flow Commando work for about a month and a half now the beginner feels like a bit of a step down. I know it's not but I just am not sure what my guide line should be to move up to the next level.

Thursday, September 9, 2010

First True CB Session

Weither: Low of 12 high 19 with a bit of over cast

8:50am
Intu-Flow - Beginner

15lbs clubbells 5x5 every minute on the minute (working into swipes)
- Swing Clean and Order
- Pendulum to Arm Cast
- Swipe

Prasara Primer 2.0
2 rounds of 60sec Twisted Shin Box + Cobra + Pigeon
5 rounds of beginner Wind Flow "A"

RPE: 6
RPD: 2
RPT: 7-8

I did my Intu-Flow in the Basement today and took the clubbells outside for my 5x5 practice. It is perfect weather work swinging clubbells. I didn't have to worry about sweaty hands at all. The Swipe progression feels good. I think a few more sessions like this one and I will be ready for the density cycle. I don't want to rush it though because I want to make the program a success.

Then I took my Prasara practice back down to the basement because that's where my matts are.

The Prasara Primer was exactly what I needed to start learning the flows. It's great with the beginner sessions because it give you the static poses to work on as well so I will do those as cooldowns on my "mod" and "high" days of the density cycle.

All and all today felt great!

Wednesday, September 8, 2010

Back From Muskoka

Weather: Overcast right now but calling for showers all day - low of 16 high of 19 *Fall is coming
8:45am
Intu-Flow Beginner
 
Well I am back from the Cottage on lake Muskoka and I must say it was great to just relax. I am a little ashamed that I only got one Intu-Flow breif session in while I was gone. I will not dwell on the past though I will am right back into it today. My lower back was sore today and right after I finished my Intu-Flow it was feeling a lot better. You can't say Intu-Flow doesn't work. It just shows that you have to keep up it to get the true benefits though.

Tomorrow I will start Swipe practice and decide if I feel I am ready to take on the BB Density cycle. I also hope to attempt my first Prasara Primer 2.0 session tomorrow if I get a chance to go over it today.

Picture from the cottage

Friday, September 3, 2010

Offer I Couldn't Refuse

Well I did it I took the plunge and got "Prasara Primer 2.0" I wan't going to get it so soon however a post came up on RMAX Forum saying that if you order the Delux version before September 6th you get the DVD for free.

I was debating on getting the Delux or the Delux+DVD so this was the perfect opportunity to snatch it up now. It's about $30 savings plus they pay for the shipping. Yet another CST article to add to my growing library.

I was going to be buying this with in the next few months anyways so why not now!

If you want the same offer just click the "Prasara Primer 2.0" link above, and no I'm not making any money for posting the link.

Intu-Flow Beginner

Weather: Overcast right now but calling for Thunder Showers - low of 22 high of 24 (feel like 34)

4:30am
- Intu-Flow (Beginner)
- Downward Dog Asana work

I am not sure when is a good time to move to the intermediate portion of Intu-Flow. Being that I have done the Tacfit Commando compensation for about two months the beginner section feels almost too "easy" if you will. The only thing that needs more work is my balance on some of the knee drills and the balance drill. I am thinking once I feel like I have the balance drill down it is time to move on. What do you guys think?

Well I will be leaving to go to the cottage on lake Muskoka after work for the long weekend. I hope the weather holds but it's not looking good they are calling for a cool rainy weekend. I will try to get in some Intu-Flow and I am still thinking about taking the clubbells to practice the swipe for the density cycle I am looking at getting into when I get back.

I did a few "GTG" swipes last night  as I feel very comfortable with the swing to cast. The swipes that I tried didn't feel bad and I was impressed how fluent they felt. I thought they were going to feel very strange because I haven't really done that movement much but they felt good.

I most likely wont be updating the blog until I get back either Tuesday or Wednesday.

Thursday, September 2, 2010

Intu-Flow Beginner / Program Options

Weather: Sunny - low of 16 high of 27 (feel like 38)

Woke up this morning to do my first Intu-Flow practice before work and I must say I am really enjoying the benefits I'm feeling. I have a bit more energy and my joints are feeling fluent, there is no "creaking" if you will. Charlie my Golden Retriever decided lay there like a bump on a log rather then joining me in this morning practice.

4:30am
Intu-Flow (Beginner)

I am looking into what program I want to follow next. I have decided to put Tacfit Commando on hold because because I want to get in some clubbell work before the winter. I workout in my backyard in the summer and my basement in the winter. The only issue I have in the winter is dealing with low ceilings. I wont be able to get as much clubbell work done in the winter because of this. The other reason I have put Commando on hold is because of my knee. The clubbell although it works your whole body it is more focused on your upper half. I feel like I can control the force put on the knee.

Coach Murdock has suggested that I look at either doing chapter #9 or #11 of the Clubbell Black Book. I must say I am leaning to #11 because it's a swipe density cycle. The force from a swipe is through the forward/back motion of the knees and wont put much stress on the lateral side where I have a issue.

I am going up to my cottage this weekend and will digest this and start the program I pick on Thursday.

Wednesday, September 1, 2010

Weather: Sunny - low of 18 high of 32 (feel like 38)

I was going to training outside but it was just too muggy so I trained in the basement. I can't wait for this smog to let up so I can get back outside it's so much nicer.

8:50am
Daily Intu-Flow (Beginner)
PRE: 1
PED: 2
RPT: 8

Clubbell Practice
- 10 double swings to torch x4
- 10 side swings x2 each side
- 10 double cleans x3

Cooldown
- Some Asana poses