Mod/High Days / Moving On

Saturday October 30, 2010
9:00am
Intu-Flow Intermediate

Clubbell BB swipe density cycle (Moderate)
- 10min of 10 reps each minute on the minute
Prasara yoga asanas
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

45min walk with my wife and dogs.

RPE: 5
RPD: 2
RPT: 9

Sunday October 31, 2010
2:30pm
Intu-Flow Intermediate

Swipe Century Test 100!!! Compleated in 5:10, what a feeling to get it!

Prasara yoga asanas
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

45min walk with my wife and dogs
RPE: 9
RPD: 3
RPT: 8

Well I did it, 100 continuous double swipes. I told my self to just get it done so I grinded it out and did it. What a feeling after finishing today that's for sure. My wife was working out in the basement at the same time but I didn't tell her I was going for it before. At the end I said to her "I did it 100 swipes" and she congratulated me. I said to her that it might not sound like a big deal but I explained to her that this was my fourth attempt and that I was getting frustrated with it. She understood and congratulated me again but only I get that true feeling of accomplishment. It is just one of those things that only you yourself will really get. The accomplishment to me was not the fact of doing it, it was the fact that I stuck to it and got through what I started. I just want to thank Mike and Dean for encouraging me through it as well. Dean I know you have done the 100 double swipes quite a few times so I knew you knew where I was coming from doing it for the first time. Mike thanks for your encouraging words when I was ready to move on.

Now it's onto TFCDO Rectuite Level 2. Tomorrow is my "No" day and I will just do some Into-Flow and go through the Level 2 moves so I am ready for my first "Mod" day.

Low Intensity Day / Gearing Up for the Weekend

It's Friday!!!!!!

8:45am
Intu-Flow Intermediate (Thinking about stepping it up to the next level)

I was not able to get in my yoga this morning so I will try and get some in this evening.

It's a busy Halloween weekend for me. My wife and I are taking my niece out to our local mall for breakfast and a trick or treating thing they do there. She is three so she's just at that cute age where she is really talking and getting a personality of her own. It should be a lot of fun. Saturday evening we are going to my in laws house for a Halloween party they are having with family. I am going as Obama. It's a pretty easy costume that consists of a mask and a suit. It should be fun but I know there is going to be all kinds of good "bad" food lingering around waiting it be eaten. I weighed in at 202.2lbs this morning so I am going to do my best to keep it that way. I can't let all my hard work go down the tubes because of a bad weekend. I am determined to get past that 200lbs marker. I think my target ideal weight is 190lbs. Once I get there I will re-evaluate and attempt to gain some muscle mass. How i am going to do that I am not sure yet but I will focus on one thing at a time.

No Intensity Day

6:45am
Intu-Flow Intermediate

I am working today and tomorrow and will be off Saturday, Sunday and Monday so that will be nice to be able to spend the weekend with my wife. I am going to attempt my clubbell swipe session on Sunday and I am hoping that it will be the day.

High Intensity Day / Bit Discouraged

Well today was my attempt at the swipe century workout. Needless to say I didn't get it.

8:00am
Intu-Flow Intermediate

Swipe Century Test 63+17+20=100 (about 45seconds rest in between each section)

Prasara yoga asanas
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

Cleaned the whole house, I thought I would give my wife a break this week. Don't let anyone tell you that cleaning isn't a workout.

RPE: 8
RPD: 3
RPT: 9

I am at a bit of a cross road right now. One side is telling me that I should change it up to commando and forget that century test because I have done basically all the work in the density cycle. The other part of me says don't give up on the century test keep working to it until you do it. I guess I am just a bit tired of this training regimen and that's why part of me wants to switch it up a bit. I don't really want to give up on it though. I have come this far and should be able to get the 100 swipes. I don't know what the issues is with the mental block I am having. I just want keep my mind from telling my hands and arms to stick in there a bit longer. I just keep focusing on them burning and that is ultimately what stops me. Maybe I can mix commando with my clubbells some how but I am not sure how I should do it. I would love to do this but I think if I slow the clubbell training down I am going to lose the momentum that I need to get the 100. Dean if you are reading this, any suggestions would be awesome. You seem to be good at creating little programs and plans plus you have done the CST Cert so you have quite a bit more knowledge in this them me.

Moderate Intensity Day

8:50am
Intu-Flow Intermediate

Clubbell BB swipe density cycle (Moderate)
- 10min of 10 reps each minute on the minute

Prasara yoga asanas
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

RPE: 5
RPD: 2
RPT: 9

I decided to bring my mod day back down to 10 in 10 because I felt like my last Mod day was a little bit on the high side. We will see tomorrow how that helps with my test.

Today is going to be a relaxing day for me, not much to do around here. I will most likely go for some groceries that I need and then have some R&R playing PS3. It's not the nicest day today either, clouds are thick and they are calling for rain.

Low Intensity Day

10:15am
Intu-Flow Intermediarte

I am going to try to get in some yoga this evening. Tomorrow is my day off!

Low Intensity, Another Day another Dollar

5:45am
Prasara yoga asanas x2
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

8:30am
Intu-Flow Intermediate

It's wet and rainy today, I guess you could say it's a good day to be at work. Things are going to get unusually warmer on my Tuesday/Wednesday off time. I hope to be able to get the clubbells outside again.

No Intensity Day

7:45am
Intu-Flow Intermediate

After yesterdays clubbell session I can't wait to get around to my next high day to see whats in store.

It is my weekend to work...my wife is at home nursing Charlie back to his old self. His surgery went well yesterday. He was pretty groggy last night and was having stomach issues due to the medication given. The vet told my wife to cook him some brown rice with ground beef because he is not eating much of his dog food and keeps vomiting. He said it will be easier for him to digest and give him something solid in his stomach. We will see how he does on this but I think he wont have a problem eating it.

I didn't eat very well last night and splurged but I am back at it today so no major issues.

High Intensity Day, Better Then Expected!

Weather: low of 4 high of 10 sunny with clouds

12:50pm
Intu-Flow Intermediate

Clubbell progression to century swipe test (Felt some flow)
- 70 swipes, 30 swipes

Prasara yoga asanas x2
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

RPE: 9
RPD: 3
RPT: 8

Today was a great session! I was aiming for 50 continuous swipes and ended up getting 70. I started my swipes thinking "ok get to 50 and be happy with that number." As I started to swipe I was feeling good when I got to 50 I just kept going. I didn't tell myself to keep going I just did. I started to feel my whole body working as one fluid part and just zoning into the swipes. I think this is some of what "flow" is. I wasn't thinking I almost last track of count a few times because I was just focused on the movements. It really was an amazing experience. The muscles in my thumbs were on fire along with my four arms. I finally stopped myself at 70. I am very happy with that number and I don't think I am too far off from achieving my goal of 100.

I dropped off Charlie at the vets this morning for his surgery. poor guy I felt bad taking him but it has to be done. I will be picking him at at 4:30 today. I got him a toy as a get well gift, silly I know but he is like my son. It was not the same working out in the basement without him laying there watching me as I torture myself lol.

Moderate Day, Took a Bit from my High Day

Weather: low of 5 high of 10 Sunny (better get out there an rake some leaves)

8:45am
Intu-Flow Intermediate

Clubbell BB swipe density cycle (Moderate)
- 9min of 11 reps each minute on the minute

Prasara yoga asanas x2
- Plow
- Cobra
- Shoulder Tread
- Downward Dog x2
- Upward Dog
- Cat
- Shoulder Bridge

RPE: 7
RPD: 3
RPT: 9
I got in a great sweat when doing my yoga. I upped my clubbell training by a bit and I think I might have taken a bit from my "High" day reserves because I was feeling it. We will see what happens tomorrow.

The right knee isn't feeling too bad a bit week with some movements and I felt a little twinge when working with clubbells but noting to be alarmed about. I feel it recovering very quickly.

There is this Maple tree that I share with my neighbour, it's right on our front lone and it's got almost all of it's leaves but they are changing everyday. It looks very nice but I know as soon as I rake those leaves today from the other trees it's going to laugh in my face and dump all of it's leaves a few days later. I keep telling myself that I am going to wait until it drops them to rake but my front lone already had leaves that need picking up. So I guess I will get out there and do the first bit and wait for the evil tree to make me do it all over again.

Low Day, I'm Falling Apart at the Knees

Weather: Low of 6 high of 17 sunny, really nice fall day (I hope tomorrow is the same)

5:35am
Prasara yoga asanas x2
- Plow
- Cobra
- Shoulder Tread
- Downward Dog
- Upward Dog
- Cat
- Shoulder Bridge

8:30am
Intu-Flow Intermediate

RPE: 1
RPD: 1
RPT: 8

Today I managed to get in some yoga before work so that was nice. My right knee is feel a tad bit sore since last evening at work. I didn't do anything to it that caused an issue that I know of but it just start to feel sore, It's the front left portion of the knee. It doesn't hurt when walking just a bit when I stretch it out. I don't think it's anything serious I am hoping that it will be back to normal tomorrow.

Update on my left knee that I was going to physio for. It is still a little painful when kneeling on it in the end range of motion. I have an appointment with a sport medicine doctor on November the 1st and have an ex-ray and ultra sound on November the 18th. We will see what the conclusion is.

Tomorrow I think I will complete another 10 swipes every minute for 10 minutes tomorrow and I might just practice that moves from Commando Recruit level 2. I also have some leaves to rake and hope to get that out of the way in the morning.

Low Intensity Day

Weather: low of 6 high of 11 sunny with a bit of cloud

6:45am
Intu-Flow Intermediate

I will try to get some yoga in later on this evening.

I am going to attempt for 50 consecutive swipes and work my way up from there on my high intensity days. I will finish off as strong as I can on the last 50 to get in my total of 100. From there I will see what I can do to progress the first 50 in getting to the full 100.

It's a bit of a bummer, I really wanted to start my second cycle of TFCMDO but I want to complete a full set of 100 swipes.

Two Days of Logging

Today...
Weather: low of 5 high of 14 overcast

9:10am
Intu-Flow Intermediate

RPE: 1
RPD: 1
PRT: 9

Today is just going to be a relaxing day. I just got back from taking Charlie my Golden Retriever to the vests to get checked and have his yearly shots. He will be getting "fixed" on Friday, poor guy.

Sunday October 17th

7:45am
Intu-Flow Intermediate

Not happy to say I complete the century swipe challenge
I did make sure I got in 100 swipes however it went more like this
- 30, 20,20, 30

I don't know what happened. Maybe my mind wasn't in the right place and maybe I am just not ready for the full 100. The next question is what do I do now? Do I continue to wheen down the rest time or do I just wait for another high day and go for the 100 again?

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

- 45 minute walk with my wife and dogs
- 30 minute walk with my wife later that night
RPE: 8-9
RPD: 3
PRT: 9

Moderate Intensity Day

Weather: Low of 3 and high of 15 and sunny

2:00pm
- Intu-Flow Intermediate

Clubbell BB swipe density cycle (Moderate)
- 10min of 10 reps each minute on the minute

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

- 45 minute walk with my wife and dogs

RPE: 6
RPD: 2
PRT: 9

Tomorrow is the big day, we will see if you can pull it off.

Low Intensity Day

Weather: Low of 5 high of 15, sunny

8:35am
Intu-Flow Intermediate

I am going to get in some Yoga this evening. That's the plan anyways.

Nothing much to report just getting ready for the weekend and my century swipe test. My back is feel great so no issues there.

I have Saturday, Sunday and Monday off to I am looking forward to that for sure.

Life has been a bit stressful lately. Nothing I wont get through just waiting for some different paths to open up.

No Intensity

Weather: low of 11 high of 15 rain

8:45am
Intu-Flow Intermediate

I don't have much to say today. My lower back was sore yesterday afternoon/night. I am not sure what caused it for sure. I don't think sitting on bleachers for and hour and a half watching my wife's cousins hockey game helped. It is better today after doing in Intu-Flow though.

High Intensity Day

Weather: Low of 3 and high of 15 and sunny

9:00am
- Intu-Flow Intermediate

Clubbell BB swipe density cycle (High)
- 10min of 10 reps each minute on the minute

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

RPE: 8
RPD: 3
PRT: 9

Today was a hard one. I only have one more moderate workout before attempting the century. I have to say I am feeling confident however the only thing that can hold me back in my grip. The thing that really starts to burn is my palm just below my thumb. It just starts to burn really bad.

I felt my right shoulder had a bit of a soreness in it through the middle of my cycle however I kept reminding my self to pack my shoulders and the pain was alright through the rest of the session. It just goes to show you that you really can not let you mind wonder when using clubbells. One wrong move and it could mean injury. I am planing on doing the century test outside on Sunday. That is if all goes according to plan.

Day off, Moderate Intensity Day

Weather: Low of 5 and high of 16 and sunny

9:00am
- Intu-Flow Intermediate

Clubbell BB swipe density cycle (Moderate)
- 11min of 9 reps each minute on the minute

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

RPE: 6
RPD: 2
PRT: 9

Well my weight today was 201.4lbs so I was pretty happy about that. I have gotten back on track. It was a good workout today. My hands felt great but my four arms were burning. I am looking forward to doing the century test but I am also scared lol.

There is a fine line with weight loss that I am tattering on right now and that is fat vs. muscle weight loss. I am happy about losing my weight so far and plan on losing another 10lbs at least. I am starting to feel like I am losing some of my muscle mass that I had gained over last winter. It's starts to get depressing because you see your whole structure change but I have to look at it as building the frame to pack the lean muscle back on. Before when I gained the mass it was mixed with fat however I want to gain some mass without gaining the fat back. It's going to be a long road but I hope to be a new me by next spring/summer.

Turkey Hangover: Low Intensity Day

Weather: Low of 7 high of 16 sunny with some clouds

Happy Thanks Giving!

8:30am
Intu-Flow Intermediate

Last night was good, I ate a lot of good food. I would have to say I overindulged more then I should have but I am back on the wagon today and ready to tackle this coming week. I didn't get much sleep last night, I went to bed late and didn't fall a sleep right away. I think I got a total of 3.5 hours. I will go to bed at a good time for sure tonight though.

I am going to get my yoga session in tonight and then it's back to the clubs tomorrow.

Turkey Time, No Intensity Day

Weather: Low of 5 high of 22 sunny with a few clouds

8:35am
Intu-Flow Intermediate

RPE: 1
RPD: 1
RPT: 8

As you can see I updated yesterdays workout. I got it in late and felt great about it! I don't have long before I am attempting to concur the clubbell century swipe test and the ending to the density cycle. My week is going to look something like this...

Monday - Low Intensity, Work 12 hours
Tuesday - Moderate Intensity 11 minutes - 9 swipes each minute, Day off
Wednesday - High Intensity 10 minutes - 10 swipes each minute, Day off
Thursday - No Intensity - Work 12 hours
Friday - Low Intensity - Work 12 hours
Saturday - Moderate Intensity 10 minutes - 10 swipes each minute, Day off
Sunday - High Intensity Century 100 continuous swipes, Day off

So everything is working right in place with days off and the 4x7 schedule. I am happy about that because it gives me the a chance to have to best possible outcome with the century test.

I am also waiting for a pretty important news this week. If I get an e-mail it's bad news if I get a phone call it's good news so my fingers are crossed for the phone call. If it doesn't come this week it will be early next week.

Tonight is the night I have been waiting for, It's Thanks Giving dinner. I just have to get through these last 8 hours of work and it's too the in-laws I go to enjoy some great food and see the family.

Work, Work, Work

Weather: Low of 8 high of 16 (another sunny awesome day)

6:45am
Intu-Flow Intermediate

**UPDATE**
11:00pm
Clubbell BB swipe density cycle (Moderate)
- 11min of 9 reps each minute on the minute

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

RPE: 8
RPD: 3
PRT: 9

As you can see I managed to get my workout in. Better late then never I guess. I got home from work and the wife had made plans to East Side Mario's with my in-laws. So we were there from about 7:00pm to 8:30pm. I ended up getting the Seafood Linguine. It was not the best place for my diet but I ended up not eating any of their good bread they put out and just stuck to a bit of salad and my pasta. We went back to my in-laws house and watched "Get Him to the Greek" and didn't get home until around 10:30pm. I really wanted to get my "High" day in so I told my self I either workout right now or tomorrow morning at 4:00am. I figured there was no way I would have mustered up the motivation to get up that early so I opted to just get it done. I am glad I got it in and that I have a "No" and "Low" day to recover my body and hands from swiping.

My hands are a bit sore, I am trying to work on my grip as Dean suggested however I get pinching in the middle, base of my right palm. I noticed it more on the last few days of swiping. I am hoping that my few days of rest from the clubbells will help get them back to square one. After all I only have one more "High" day before it's the century test.  I am also telling my self to keep my elbows in when swiping, I do keep them in for the most part but I feel them wavering every once and a while. Not to the point where my form is really compromised though.
**FINISH UPDATE**

What an awesome fall morning and I got to start it off in the dark patrolling while the sun came up, and doing a little Intu-Flow. It's really too bad I am working this Thanks Giving long weekend but at least I work outside for the most part.

I don't really know what's planned for tonight but I would like to try to get my High workout in.

I guess it wont be long when I will be finishing off my Clubbell Black Book cycle and be getting back to TACFIT Commando Recruit Level 2. That was the plan for me when I started the density cycle anyways. Unless I come up with something else I think I will be going back to TFCDO. Weight loss wise I think this would benefit me anyways in changing it up and going back to the Tabata burst recover burst style of training. Of course this is all given that my knee feels good after a few practice session of TFCDO Level 2.

Good and Bad

Weather: Low of 9 high of 20 sunny

09:30am
- Intu-Flow Intermediate

I didn't get up at 4:00am as planned. I had a bad sleep and kept waking up. I used my better judgement and decided it's better to sleep the extra hour. I will however be attempting to get in my Moderate session in tonight after work.

7:30pm
- Intu-Flow warm up

Clubbell BB swipe density cycle (Moderate)
- 13min of 8 reps each minute on the minute

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

RPE: 6
RPD: 2
RPT: 9

Well I got it in! I am really happy I did. I am not sure if you will be able to get my high session in tomorrow but I am just glad I got this moderate day in. I finished dinner and went right to working out. The other good news is I am 203.2lbs on the scale. I feel great, my clothing is fitting well and I am leading the "Biggest Loser Competition." If I win that's $140 coming to me and a free dinner! I will just keep my eye on the prize. I will not let my self waver after the competition either. I am going right through the winter into next summer!

Thanks for the push Mike! I don't know what it was last night but I just didn't get the best sleep. Normally I am sleeping well but last night, not so much. I have had a log on my mind this last little while and I'm not sure if that was a factor but I have a feeling tonight will be a much better sleep.

Low Intensity Day

Weather: Low of 6 high of 18, sunny (perfect fall day)

8:50am
Intu-Flow Intermediate

Prasara yoga asanas x3
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge
- Pigeon

RPE: 2
RPD: 2
RPT: 8-9

I really want to get back into Prasara Primer but I just don't think my knee is ready for the movement yet. It sucks to have a program like the Primer and not be able to start it the way I would like to.

I went to my doctor today that originally saw me regarding my knee injury. I told him that my physiothearpist wants me to get an xray and an ultra sound to make sure there is nothing impeding the area like bone fragments etc. My wife works at the office as a nurse and got me all set up for both of them for November 18th. The doctor also refereed me to a sports medicine doctor because it has been over 8 weeks since my injury and my progress seems to be at a stand still. We will see how things go I guess. It is getting frustrating. It's almost there, 95% but it doesn't seem to want to finish that 5%. I guess I am being a bit impatient but I just know that knee injury's can really put someone out and the older you get the worse things seem to get. I want to make sure it's healed so I wont have any major issues later on in life. I also feel like the way it is right now it can be fairly easily re-injured with a wrong twist and of course I don't want that.

Today felt good, I really felt good in the poses. My hamstrings are slowly coming along but not as quickly as I would like them to. I really want to start feeling more comfortable in the plow position. I can't get my legs far back enough to touch the ground behind me. This will take quite a while I think.

Tomorrow is suppose to be my moderate day and it's also the first day of four 12 hour shifts spanning over this weekend. This means it's time to do my best at getting up at 4:00am to get the session in. I really want to get both my "mod" and "high" days in back to back so that means early mornings Friday and Saturday. I know I can do it, I have done it before. I just have to get the will power to get it going that early.

I am very much looking forward to Sunday night. It's the Canadian Thanks Giving this weekend so I will be having turkey with all the fixings at my in-laws house. I am going to try and be diligent about my food consumption. I am not going to be picky about what's "good" and "bad" for me however I am going to try and control the portion sizes. This means one plate instead of two and maybe a sliver of pie rather then I big chunk. I will eat lots of vegetables which is always a good thing.

No Intensity Day

Weather: Another wet day low of 6 high of 14

7:45am
Intu-Flow Intermediate

RPE: 1
RPD: 1
RPT: 8

Working today... boo!

Awesome High Intensity Day

Weather: What a crappy day out! low of 5 high of 14 rain, rain and more rain

8:50am
- Intu-Flow Intermediate

Clubbell BB swipe density cycle (High)
- 13min of 8 reps each minute on the minute (Give me about 35sec of rest)

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge
- Pigeon (lite on left knee)
- Shin Box Twist (lite on left knee)

I keep forgetting to put this in!
RPE: 8-9
RPD: 3
RPT: 9

Today's session felt awesome from a work perspective. I could really feeling my body working, all the muscles in sink with each other. I really enjoyed today's session other then the fact that I had to do it all in the basement.

Today is my last day of 5 off in a row :( then its back to work tomorrow, off Thursday and work Friday, Saturday, Sunday, Monday so I am not sure what I am going to do from a workout perspective.

Tonight my wife and I will be going over to my mom's house for her birthday. We will be cooking her this Italian dinner with marinated boneless, skinless chicken breast on some pasta with rose sauce. My sister and niece will also be there. My niece is 3 and she is too cute for her own good lol. It should be a good time but I will have to have a piece of cake. I am not complaining but I am just trying to stay away from desert. I have to indulge every once and a while I guess.

Cold High Intensity Day

Weather: Low of 3 (feels like -1) high of 13 sunny

8:50am
Intu-Flow Intermediate

Clubbell BB swipe density cycle (Moderate)
- 15min of 7 reps each minute on the minute

Prasara yoga asanas done once for cool down
- Plow
- Cobra
- Downward Dog
- Cat
- Shoulder Bridge
- Pigeon (lite on left knee)
- Shin Box Twist (lite on left knee)

It was a cold one on my deck today, I did my Intu-Flow in my basement and moved brought the clubbells outside. It was cold but I had on some lululemon pants and a lose Underarmor long sleeve shirt on so I was just warm enough. Once I got moving it didn't feel that bad. The hands were a bit cold but nothing unbearable.

I worked on the selective grip that Dean was talking to me about and I felt like I was starting to get it. It was subtle however my hands and forearms didn't start to hurt was quickly as they did before.

I am off to get some groceries after I wright this. This afternoon I will be going to play 9 holes with my mom. She has two rain cheques for a course close by so she invited me to come along. I looks like it's going to be a nice day fall, not too hot not too cold. It should be nice to see the trees that have changed.

Low Intensity Sunday

Weather: low of 9 high of 14 the weather has been cold and rainy all weekend. It sucks because this is my weekend off.

Yesterday I didn't end up getting any work in at all it was my "No intensity" day any ways but I didn't get any any intu-flow. I did a lot of walking around. My wife and I went out shopping for costumes for a Halloween party that we are going on at the end of the month. I was going to be Richard Simmons but I couldn't find shorts that matched the part so I am going to go as Obama. I got a mask and I am going to wear a suit. My wife still doesn't know what she wants to be yet.

12:45pm
- Intu-Flow warm up

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

I got a good sweat going in the asanas and it felt really good. My back was a bit sore from the running around and the up and down, in and out of the car. It is nice and lose now though.

I have Monday, Tuesday off so I have a good opportunity to get in two good Moderate and High sessions in.

Now I am going to enjoy my nice warm coffee.

High Intensity Day / Some Other Work

Weather: Low of 10 high of 20 sunny

12:45pm
- Intu-Flow Intermediate

Clubbell BB swipe density cycle (HIGH)
- 15min of 7 reps each minute on the minute

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

- Cleaned the house
- 1 hour walk with my wife & dogs

I am actually looking forward to getting to the 100 consecutive swipes. I am enjoying pushing my body the it's limits without over doing it. The biggest thing I noticed about today's session is how burnt out my grip and forearms were. It's amazing what going from 6 to 7 swipes can do. Tomorrow I am going to do a very throw Intu-Flow session.