Tuesday, November 30, 2010

Weekends Work

Saturday November 27, 2010
-Intu-Flow Intermediate
TFCMNDO (Mod) Total: 48
I was interrupted midway through the workout and had to rush. I was not able to get in the cool down

Monday November 29, 2010
-Intu-Flow Intermediate
TFCMNDO (High) Total: 65
Monday was a great workout I gave it everything and felt it. I also had a great cool down session. I could really feel the tension release

Today 9:05am
Intu-Flow Intermediate

I was promoted at work so I am pretty excited about that. It's great news and feels really good to be moving in the right direction with my career.

Friday, November 26, 2010

Very good day, Intu-Flow, Friday and Happy!

1:15pm
Intu-Flow Intermediate

Today is my Friday and I am happy about that! I received some very good unexpected news as well so I am happy about that! All and all it's a good Friday. Tonight my wife, In-laws and I am going out for dinner to celebrate her Uncle's and Grandmother's birthday. Tomorrow we will be going to my Father in-laws yearly family Christmas party. That will be filled with some not so "good for you" food but I will try and do my best. Sunday we will be putting up all the Christmas decorations inside. We have the lights up outside but inside the tree and what not still have to go up.

Tomorrow will be my "MOD" day. I am also going to run through the full commando yoga session because I feel like yoga is something that I have been neglecting lately. I keep saying this but I really have to dig into the Prasara Primer. When I get my gym moved around and start on some weight training I am going to try and incorporate some prasara in there to keep limber and of course stick to my intu-flow because I feel that is the key to staying as injury free as I can.

...It's Friday and I am happy! Time to enjoy the weekend!

Thursday, November 25, 2010

Results... It's not over

November 23, 2010
-Intu-Flow Intermediate
-TFCMNDO MOD Recruit 2A Total: 67
-Yoga Cool Down

November 24, 2010
-Intu-Flow Intermediate
-TFCMNDO MOD Recruit 2A Total: 64
-Yoga Cool Down

Today
-Intu-Flow Intermediate

Well Yesterday was the biggest loser weigh in challenge that was going on at my wife's work. I am sad to say I didn't win. I wouldn't say I am upset though because my wife won and she did awesome. She went from 130lbs to 117.5 a total of 9.64% lost. I went from 213lbs to 194.5 a total of 8.62% lost. I came in a close second and everyone else was a ways behind. We really both won because we both pushed each other when things were getting tough and tedious. We stuck to it and I am very proud of both my wife and I for that. We went out for dinner with her colleagues to celebrate and we both pigged out lol. The contest might be over but life goes on and training will not stop.  

Monday, November 22, 2010

Still at it!

I have had my mind on other things lately and have not come around my blog but I am still at it.

Nov/18/2010
Intu-Flow Intermediate
TFCMNDO (Mod) 52

Nov/19/2010
Intu-Flow Intermediate
Worked O/T didn't get a change for TFCMNDO

Nov/20/2010
Bad day didn't get in Intu-Flow no excuse

Nov/21/2010
Also Bad day didn't get in Intu-Flow no excuse

Today
Intu-Flow Intermediate

Tomorrow will get in my MOD session of TFCMNDO for sure!
I was 196lbs on the scale this morning, weigh in for the competition is on Wednesday so I have to make sure I stick with everything these next few days.

Wednesday, November 17, 2010

Low Intensity Day

8:30am
Intu-Flow Intermediate
Prescribed Stretches

Good news my knee is getting better and it's all thanks to the stretches that I have been doing. The major issues is my hamstring and IT band inflexibility. I can slowly feel my flexibility getting better and better as my knee becomes less and less of a pain. It is getting so much better that I canceled my x-ray and ultra sound that was scheduled for tomorrow. My sports med. doctor didn't feel I needed them and said I could still get them if I wanted. I decided since it getting better I wont bother.

Tuesday, November 16, 2010

I'm Still Around

Don't worry everyone I am still alive and kicking. It has been a busy few days. I went to Niagara Falls Saturday to Sunday for some shopping and some R and R with my wife, it was great.

I have also been running around and have not had time to put up a blog. I am still going strong!

The good news that I got is having me run around a bit. I am also trying to study as much as I can.

busy, busy, busy...

Sunday (MOD) (3)
TFCMNDO: Total score = 55

Monday (HIGH) (3)
TFCMNDO: Total score = 62

Today 6:45am
- Intu-Flow Intermediate

Thursday, November 11, 2010

No Intensity Day

08:35am
Intu-Flow Intermediate
Prescribed IT band and hamstring stretches

I am feeling good today, it's nice getting a day of rest after two hard days. I got some great news today and I am pretty happy!

Wednesday, November 10, 2010

TFCMDO Recruit(2A) High 2nd / Great Gains!

1:10pm
- Intu-Flow Intermediate
- Prescribed stretches

Tacfit Commando Recruit Mission 2A (MOD)
- Lunge Twist - 7
- Revolving Table - 4
- Scorpion Crucifix - 10.5 
- Bear Squat - 15
- Rocca Forearm - 12
- Bridge Clap - 18
Total = 66.5

- Prasara Yoga Compensation
- Deadlift practice 135lbs x 5

RPE: 9
PRD: 2
RPT: 8

I CRUSHED IT!!! I have to say I am more then happy with my performance I told myself that I was ready to sweat and I did. By the time I finished my shift was drenched. That might sound gross or strange to some but to me it yells success. I pushed my body's limit today and won.

The other gain I found that I was finally able to accomplish was I can now get my feet all the way back behind head and touch the ground in the plow pose. I have not been able to touch the ground so that was huge. I am finally starting to see the progress that is CST.

I did the deadlifts today because I just wanted to get back into the feel of them and also test out my back to see how it feels when and after doing them. I think when I did the before a while back I didn't have to right hip range of motion. My hips did not have the right flexibility to hinge the say the are suppose to. The deads felt good though.

I will also be doing a 15 minute circuit of 3.5 one minute and 8.5 one minute on and off for 15 minutes on the treadmill tonight to start getting me prepped for my shuttle run in January.

Last but not least I am now 198.4lbs on the scale. Down from 213lbs when I first started my "weigh in" for this biggest loser competition that my wife's work is doing. I am in the running of winning $140 dollars and a free dinner.

1730hrs ***UPDATE***
17min treadmill run 3.5 one minute 8.5 one minute rotating 

Tuesday, November 9, 2010

TFCMDO Recruit(2A) Mod / 2nd Session

08:50am
- Intu-Flow Intermediate
- Prescribed stretches

Tacfit Commando Recruit Mission 2A (MOD)
- Lunge Twist - 5
- Revolving Table - 3
- Scorpion Crucifix - 7.5 
- Bear Squat - 8
- Rocca Forearm - 10
- Bridge Clap - 15
Total = 48.5
 
- Prasara Yoga Compensation
 
- 15lb clubbell double swipes 10x4 (30 seconds rest)
 
RPE: 7
PRD: 2
RPT: 9
 
It was a good day but I was not sure if I pushed it a bit too hard again on the "moderate" scale. I guess we will see with tomorrows numbers. I added in some clubbell work just because I missed them a little bit. It felt good to swipe them again.
 
I am not sure what I am going to do today I might do some yard maintenance and I am going to study. I am trying to study as often as I can because I tend to forget things very easily. Math is my big issue, I am not bad at it but I forget the steps to the different questions very easily and then I have to re-teach myself again. I ma going to try to avoid this by studying a lot. Plus I want to pass the damn PATI/WCT tests so I can move forward with my career.

Monday, November 8, 2010

Second Low Intensity Day

08:00am
- Intu-Flow Intermediate
- Prescribed stretches

Today is apparently going to get up at 11 degrees so it's going to be nice and warm. Tomorrow will be my second cycle of TFCMDO so I am looking forward to it. I have a sore left hamstring after trying to do a move from the TFS, I think I pulled it a bit. Nothing serious just a bit sore.

Sunday, November 7, 2010

Low Intensity Day

08:00am
- Intu-Flow Intermediate
- Prescribed stretches

Now that my knee is cleared from restriction with my Doctor I have got to get something going with my Prasara Primer. I have everything there in front of me I just need to implement it into my "Low" days. Even if that means learning just one flow and going from there. The only issue I have is that most of my "Low" days are on work days. The only way working in the yoga is to do it early because in the evening it's my mine and my wife's time. I will have to pick a flow and see how long it takes me to practice. That should determine how much earlier I will be getting up.

Lately for some reason I have been really wanting to bring some traditional weight training back into my routine. I need to rearrange my gym so I have a little more space to move. This way I can do all my training in that room rather then in two rooms. Once that's done I might look into bring back some weight training a following a 4x7 wave with it. I think this is creeping into my head because like I said before I would like to put on some size this winter after reaching my goal weight of 190lbs. I would love to do something with a heavier clubbell however I just don't know if I can fun buying new equipment right now and I have a hell of a lot of weight just waiting to be picked up downstairs. I don't know... I am just going to keep my mind working until I reach the goal weight and take it from there.

Saturday, November 6, 2010

No Intensity Day

08:45am
- Intu-Flow Intermediate
- Prescribed stretches (I really feel the release on these so I think they are helping)

Today is a workday for me. It's a little chilly but very sunny, I don't really get to enjoy it though. It could be worse however, I could  be getting rained on. The clocks are going back tonight so I get an extra hour of sleep that I am not complaining about. My wife is away tonight so it's just me the two dogs and the cat. I am guessing it will just be a night of relaxation and video game playing. I have been playing the new Medal of Honor that just came out for the PS3 and needless to say I am a bit addicted to it. Don't get me wrong though it is not taking away from any of my normal day to day things but as soon as I get some free time I am playing. I tend to play video games a lot more in the winter because I tend to be inside more anyways. In the summer I like to enjoy the outdoors as much as passable.

Last night I went to the Whole Foods about 30 minutes away with my wife and got a few things. One of the things I was finally able to find was greek yogurt. I have been looking for this for a long time and like a lot of things they sell it in the USA before Canada. I was shocked to see that the particular one that I picked was 20g of protein for a 175g serving. It was also surprisingly tasty.

Friday, November 5, 2010

High TFCMDO

08:50am
- Intu-Flow Intermediate
- Prescribed stretches

Tacfit Commando Recruit Mission 2 (HIGH)
- Lunge Twist - 6
- Revolving Table - 4
- Scorpion Crucifix - 8.5 
- Bear Squat - 11
- Rocca Forearm - 10
- Bridge Clap - 6
Total = 45.5
 
- Prasara Yoga Compensation
 
RPE: 9
PRD: 2
RPT: 8
 
Great workout today, I thought I went a little bit over board yesterday but I really pushed it today. Got to love the 4x7 wave. Today I really felt the benefits from it. I have to be careful not to over due the revolving table because it does twinge my knee a bit but not to the point where I feel I should stop.
 
It's time for me to go grocery shopping for my lunches for my weekend at work. And have to go pay some bills, something we all LOVE doing!

Thursday, November 4, 2010

Moderate TFCMDO

08:50am
- Intu-Flow Intermediate
- Prescribed stretches

Tacfit Commando Recruit Mission 2 (MOD)
- Lunge Twist - 5
- Revolving Table - 3
- Scorpion Crucifix - 6.5 
- Bear Squat - 4
- Rocca Forearm - 6
- Bridge Clap - 13
Total = 37.5
- Prasara Yoga Compensation
RPE: 7
PRD: 2
RPT: 8
Today was a good day. I went a little bit over board with the intensity though. I guess I was a little excited about starting something new. I am going to have to look into getting a new yoga mat that is VFF friendly because the one that I have is being riped to shreds. I picked it up and pieces of it fell all over the ground. It is made by Everlast, ha go figure. I have the padded puzzle pieces on the floor as well but they just don't cut it with some moves where I feel I need a really sticky surface. 

Wednesday, November 3, 2010

Low Intensity Day / Darker Longer

5:45am
Intu-Flow Intermediate

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

- Prescribed hamstring and IT band stretches (twice daily)

Man it's getting cold on my early work mornings and it's staying darker longer that's for sure. It's that depressing time of year where I start work when it's dark and end work when it's dark. Things change up a bit on Saturday when the clocks go back. At least I have Thursday, Friday off.

Tuesday, November 2, 2010

No Intensity Day

8:15am
Intu-Flow Intermediate

Hamstring and I.T. Band stretches (as prescribed)

Monday, November 1, 2010

No Intensity Day / TFCDO Recruit #2 Practice

Today's temperature was that first day in the negative. It is -1 this morning and sunny. Winter is coming that's for sure

8:45am
Intu-Flow Intermediate

I practiced Tacfit Commando Recruit 2 mission today just to get the feel for the moves.

Lunge Twist
Revolving Table
Scorpion Crucifix
Bear Squat
Rocca Forearm
Bridge Clap

My arms are going to take a beating on this cycle but that's alright I can use a beating. I am hoping that change of pace and turning up of the heart rate in the 20/10 Tabata cycle is what I need to kick my weight loss into high gear.

Today I will be meeting with the Sports Medicine Doctor to look at my keep so we will see what they say about it. My guess is they wont do anything until they get my x-ray and ultra sound.

4:25pm **UPDATE**

So I went to see my Sport Medicine Doctor and good news she seems to think that I didn`t tare my meniscus like the Physiotherapist though. She thinks that my I.T. Band along with my hamstrings are tight and that`s what is causing the discomfort. She thinks that if I stretch it out enough the pain should go away. She cleared me for all physical activity so that means I am able to jog again. The reason why I would to jog is because I have my police physical coming up in January. I have do a shuttle run so I want to get back in the routine of jogging. I am not sure how I am going to fit this in with my Tacfit but I think I will just do a light jog on my ``Mod`` days and a more strenuous jog on my ``High`` days.