Thursday, January 27, 2011


Right now I am waiting in my doctors office since 10:15 its now 11:30 but I have to see him as he is my specialest and I have to follow up. So here I wait typing on my little crapy phone waiting. I took an ot shift for tomorrow so I only had today off. Last night at 10:30 I got in my clubbell work and today its a Tacfit Commando Recruit 3 day. I have not been cake to get in a true 4x7 schedule in with all the ot I have been doing but im getting some work in and thats what counts! I also got some awesome news last night I cant talk about yet. I will bring it up in a while though.

Monday, January 24, 2011

Training / More Stuff...


Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
Good news I passed my physical re-cert so I am good for another 6 months until it expires. The pursuit course wasn't bad I did it in 2:32sec as a moderate pace and it had to be completed in 2:48sec. The "beep" test was not bad but the gym was so dry! After 1.5 on the beep clock my mouth felt like I just ate a bunch of chalk. It did not make for a pleasant run. I gritted my teeth and got through the 6.5 with not much problem.

I wont find out about my written portion until about 10 days or so. That's the part I have had problems with. It is hard to say how I did.

I picked up my 12-16-24kg pro kettlebell's and the two 12-16lbs med balls from after my police testing. I have to say I am pretty happy with the kettlebells however the med balls I am not sure about. I don't know if I am comparing them to Dynamax a little too much. I mean I did get two med balls for the price of one Dynamax. I just don't know if I like the quality of them. The stitching is ok right now but I feel like in time it might start to give way. The other think is the weight is not distributed evenly in the balls. It is almost there however not quite. I keep going back and forth on if I think I should return them and get one 14lbs Dynamax or just keep the 12-16. The other think I like about the Dynamax is they have so many sizes and they all match so if I want to get another few they will have them and they will all be the same. The owner of will refund my money no problem so that's good. I also made a set of parallettes‏ today seem here on Coach Sonnon's blog. I like them I just have to glue them because they feel a bit lose for my liking. They were very easy to make it just sucked cutting the pipe.

Tuesday, January 18, 2011

Training Day Finaly, Gym Ring Setup Pictures

Well I finaly got some training in...

Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2

I ran for 8 minutes at 6.5 and sprinted at 8.5 for a total of 9 minutes, just checking the legs before my physical testing.

Played around with the rings

I opened up my Elite Rings last night and put them up today. They are nice and sturdy, here is some pictures of the rings with the set up. I think I am going to put another 4'x6' up behind the beam you see in the pictures with anchor points to clip the rings into this way they are out of the way depending on what I am doing training wise. The Carabiner make it really easy to take them down and put them up, they are rated for 300lbs each so I think I am safe. The work bench and freezer is going to go and that area is going to be padded mat for yoga and body weight stuff.

Monday, January 17, 2011


Work, work, work... It's a few weeks with vacation and sick coverage and its getting busier. I am trying to stay on top of my training without burning myself out with the extra 12's. On top of this I have to study.

I was not able to get in any training on the weekend other then some much needed Intu-Flow. I have the day off tomorrow and with get in some then. 

Good news my Rings have arrived at my house so opening them up should be fun. I have found company that sells their own brand of pro grade kettlebells they also have a brand new 14" soft med balls. I am debating on getting them a 12lbs and 16lbs because they are half the price of the Dynomax balls and the quality looks good! The only down side is they only have 12lbs-16lbs and 20lbs sizes so unless they make more weights I am stuck getting dynomax balls to fill the gaps if I so decide. I think I might be getting a little bit a head of myself though.  Here is the link for the med ball so you can take a look.

Thursday, January 13, 2011

Moderate Day, Pull up bar is up

Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2

As you can see I got my clubbells last night and love them. I upped the weight a bit today and felt good about it. I didn't do anything crazy with the 35 pounder though. I see the 35lbs has a thicker handle on it compared to the lighter weights. I am hoping this is right.

I also went to Home Depot today and got the stuff I need to construct the pull up bar and ring mount. I think I will put another 1 or 2 ring mounts in the room this way I can move them if need be depending on what I need to do workout wise. I am really happy with the end result though.

I gained a bit of weight over the holidays however I am happy to say I am now down to 193.6lbs on the scale. It's strange too because I feel like I could have been eating better. The great thing about the program that I am doing now is I have either kept or gained a bit of muscle mass. I am really liking the mix up or commando/mass work. I think Coach Rivera want me to do a few rounds of Mass Assault after this session is done.

I am figuring out what I want to do about my high day tomorrow because I got called in for 12hrs O/T. I might just have to get up early...

Here are pictures of my gym before...

This is the now so far...

When you walk in...

On the inside wall...

Pull up bar with eye hooks for rings

Wednesday, January 12, 2011

No/Low Snow Day

Intu-Flow Intermediate

Well I got up at 4:00am this morning to get all the snow cleared off the cars/deck and driveway before work. We got about 10cm of snow and they are not expecting it to stop until early afternoon. Needless to say I got my "Low/Mod" work in today.

I ended up going with the Elite II rings and should get them early next week. My clubbells should be in with in the next few day. I am pretty excited about that. I spoke to the company that I am getting the kettlebells off of and they said they have the 16kg and 24kg and should be getting the 12kg by the end of this week so I will be picking them up soon. They also said the 12lbs med ball should be in at the end of the month to early February. I will be going by Home Depot Thursday/Friday to pick up an Orbit 20" valve cover box for box jumps and what now with TACFIT. I also might pick up the material for my pull up bar. It's always fun setting this stuff up.

UPDATE: I got an e-mail delivery notification from Fedex. My clubbells were left at my step this morning. My wife text messaged me and said they brought them in and they were heavy! She has to slide one of the boxes into the house. It should like I have a lot to open tonight!

Monday, January 10, 2011

Few days of training

Intu-Flow Intermediate
Completed my compound "Mod" CB#15 work
TACFIT Cool Down #2

Intu-Flow Intermediate
TACFIT Commando Mission 3 "High"
TACFIT Cool Down #3

RPE: 9 RPD: 3 RPT: 8

Today was a good session, I am beat!

I have to start remembering to write down my (Exertion, Discomfort and Technique) I keep forgetting to do that. I do go through them in my head and I guess that's really all the matters but it's good to keep record.

I am not sure what I am going to do about rings yet. The EXF Rings are sold out in Canada so they can't offer me them. They gave me the option if the Elite II Rings however they are fixed and don't spin freely and I am not sure if I would like that or not. I am waiting to hear back from the company in Toronto regarding the 12,16 and 24kg pro grade KB's and the 12lbs Dynomax med ball. I have placed an order with RMAX for 2x20lbs 1x25lbs and 1x35lbs clubbells. They have been shipped in three different packages and should be here around the 12th. My gym and slowly coming along. I have not decided if I would like to paint it or not. I am thinking about just leaving it concrete and putting up a large white board. I have cleaned up the gym a bit putting up a new shelve for storage of stuff I had on my work bench. I will be getting rid of the bench and moving the deep freezer as well so 90% of the gym will be training space. It's coming along. I would love to get a large timer however I don't think I can't spend the money on one. Maybe that will be a good birthday gift for xmas present this year.

Thursday, January 6, 2011

No day, 100 posts...

Well this is post 100, I guess it's a good way to start the New Year.

Today was just Intu-Flow Intermediate practice

My back is starting to feel better. There is still a little twinge in it but nothing too bad.

I officially sold all of my equipment and am not buying some new stuff.,you got to love new stuff. I have placed orders in for Elite Rings as well as a the Henkin Fitness Ultimate Sandbag fillable up to 80lbs. The Sandbag is backed order until the 20th so they gave a promotional code to get 15 percent off to pre-order. I figured that would off set the shipping charge a bit.

I am about to pull the trigger on my clubbells. I am getting 2x20lbs,1x25lbs and 1x35lbs. I figure I will get some good use in with those and I can order more later if I want.

I am pretty pumped!

Wednesday, January 5, 2011

No high session today...

Intu-Flow Intermediate

Well I must have pinched/pulled something in my upper right back area yesterday helping a guy move weights out of my house. It started to get sore last night and hasn't let up. It's not injured but it's more like a twinge feeling. Like someone is pinching my muscle. I am sure it will work it's way out and I will be back to my schedule on Saturday. I went to home depot this morning to check out pipe that I am going to need to make a pull up bar and a bar that I will hang rings on. I have to get some measurement and go back to get them cut. Here is what I am thinking about doing...

This will be for my pull ups

This for things. I am doing a different set up for things because I have a beam that I can attach it too and I think it will be much stronger on work where I am leaning away from the bar. Now I have to figure out the measurements and get the pipes cut.

Back with a mod day

Intuflow Intermediate
15# CB compound work
Swing 8x8
Double Gama Casts 8x8
Barbarian Squats 8x8
TACFIT Commando Cooldown #2

Felt great to be back in the gym with some sweat. I have sold all of my gym equipment the last thing to go will be the squat rack tomorrow evening. Now I get to pick up some new toys. I might have to wait for the end of the month though because primal fitness in Toronto is UT of a few things I'm looking for. That's OK though. I am thinking about painting the wall white and putting up the tacfit charts and a white board. I really want to make the space my own. We will see.

This was my first post with my new tablet on the blogger-droid app. Now I need to find an app that will follow blogs I like to watch. Anyone know of any...?
Published with Blogger-droid v1.6.5

Sunday, January 2, 2011

Long Overdue Update

Well it's the start of a New Year, bring it on! I had a great Christmas with family this year eating way too much and staying up way too late but sometimes you have to let lose a little. I have unfortunately not gotten in any training the first few days because of the hustle and bustle of the holiday and the last four days because I have not been feeling very well. My stomach is feeling "off" and I am feeling week and lethargic. I saw my doctor because I had an appointment regarding an unrelated issue. I brought up my symptoms and he told me to drink lots of clear fluids. I guess it sounds like I have something that is going around.

Since my last post about contemplating on getting rid of my gym equipment and replace it with a more "TACFIT" outfit I have decided to do it. I had to get over that "what if" feeling and move forward. I have full faith in RMAX and Coach Sonnon and I am willing to devote all of my training to the practice. I got a quote from RMAX 2x10lbs, 2x20lbs,2x25lbs,1x35lbs clubbells and it came to about $950, shipping will get us Canadian's every time! That was a little too steep for me given I will only have about $1200 to work with once I sell all my equipment. I am now waiting on a quote for 2x20lbs 2x25 clubbells and I think that will be more around what I am looking to spend. The company that sells Dynomax med balls and competition kettlebells are out of a few weights that I am looking for so I will have to wait until the end of January for them to come in. That's ok because it will take a bit of time for me to sell my stuff. I am looking at different options to make a pull up bar and ring attachments so that cost shouldn’t be too bad for those items

I posted an add just before Christmas on Kijiji (Canadian buy/sell) and I have gotten a lot of interest. I sold my lat pulldown and I am in the process of selling my squat rack. I will still have the bar/bench/weights and trees to sell. I have asked reasonable prices and so far I have gotten what I wanted for the items. It's amazing what some people will offer you though, I guess they go on the saying "all they can say is no." Oh well that's part of the fun in selling stuff privately.

I messaged Coach Murdock a few weeks before Christmas about possibly getting some CST lessons from him and I just received a private message on RMAX Forums from him last evening. He is on busy guy but we are going to try to set something up between February – April this year. I am pretty excited about that!

I think thats about it for the update, I am hoping to get back to training as soon as I am feeling better!

Oh ya I forgot one more thing, I got an Internet tablet on Boxing day. I guess you could say that was my Christmas present to myself. It is a cool toy to have and one reason I got it is so I can view the different Tacfit/Prasara videos when working out without having to transfer them to DVD. I was doing this before and it worked but using the tablet will be a lot more efficient. I also did a bit of modification to it so now I have access to extra apps and what not, I was pretty impressed with myself the figuring out the mods. I am pretty tech savvy but even that was a stretch for me.