Today
8:45am
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!
Wednesday, December 22, 2010
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...
The reason why I am posting this is because I would opinions. What would do you think? What would you do?
- 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
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
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
8:30am
(No Intensity)
Intu-Flow Intermediate
December 19, 2010
8:45am
(No Intensity)
Intu-Flow Intermediate
I didn't find time to get in some low intensity workout
Today
10:00pm
(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!
8:30am
(No Intensity)
Intu-Flow Intermediate
December 19, 2010
8:45am
(No Intensity)
Intu-Flow Intermediate
I didn't find time to get in some low intensity workout
Today
10:00pm
(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.
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
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
Sunday, December 12, 2010
Here we go again...
December 10, 2010
-Intu-Flow Intermediate
9:00am
-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.
-Intu-Flow Intermediate
9:00am
-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.
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
Today
-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.
-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
Today
-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
TACFIT Warrior Teleconference
TACFIT R.O.P.E. Teleconference
TACFIT Commando Teleconference
Training and snow
08:30am
- 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.
- 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.
-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.
- 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.
- 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.
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.
-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!
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.
-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.
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.
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
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!
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
- Prasara Yoga Compensation
RPE: 9
- 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
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
- 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.
- 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.
- 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.
- 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
- 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
- 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.
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
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.
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.
Sunday, October 31, 2010
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.
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.
Friday, October 29, 2010
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.
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.
Thursday, October 28, 2010
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.
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.
Wednesday, October 27, 2010
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.
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.
Tuesday, October 26, 2010
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.
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.
Monday, October 25, 2010
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!
Intu-Flow Intermediarte
I am going to try to get in some yoga this evening. Tomorrow is my day off!
Sunday, October 24, 2010
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.
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.
Saturday, October 23, 2010
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.
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.
Friday, October 22, 2010
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.
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.
Thursday, October 21, 2010
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.
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.
Wednesday, October 20, 2010
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.
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.
Tuesday, October 19, 2010
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.
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.
Monday, October 18, 2010
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
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
Saturday, October 16, 2010
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.
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.
Friday, October 15, 2010
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.
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.
Thursday, October 14, 2010
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.
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.
Wednesday, October 13, 2010
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.
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.
Tuesday, October 12, 2010
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.
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.
Monday, October 11, 2010
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.
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.
Sunday, October 10, 2010
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.
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.
Saturday, October 9, 2010
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.
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.
Friday, October 8, 2010
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.
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.
Thursday, October 7, 2010
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.
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.
Wednesday, October 6, 2010
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!
7:45am
Intu-Flow Intermediate
RPE: 1
RPD: 1
RPT: 8
Working today... boo!
Tuesday, October 5, 2010
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.
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.
Monday, October 4, 2010
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.
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.
Sunday, October 3, 2010
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.
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.
Friday, October 1, 2010
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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
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.
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.
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."
- 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...
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...
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| 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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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| 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.
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.
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.
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
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
Tuesday, August 31, 2010
15lb Clubbell (pair) Starter Package Unboxing
Well as I said on my last post about 8:50am I got a ring at the door bell and it was the Fedex person delivering my new clubbells from RMAX International. I have been anchiously waiting these for about a month and a half as they were out of stock for a while. Finaly I have my first set of clubbells.
The starter package comes with...
- 2 15lb Clubbell
- The Big Book of Clubbell® Training
- Clubbell® Training for Circular Strength DVD
- Intu-Flow® 2-DVD set
I will post the pictures and comment as I go...
I have to say I am very impressed with the finish of the clubs they are softer to the touch then I thought they would be and I think that’s a good thing because as some have said before if you take a ding off the head with one of these they surly would not hurt as much as the complete steal ones I have seen on other sites. This set was a bit pricy as specially when you add up the shipping costs but I don’t regret it one bit because I know these clubs are never going to outgrow me and will always remain in my training arsenal. Thanks RMAX International for a great product.
The starter package comes with...
- 2 15lb Clubbell
- The Big Book of Clubbell® Training
- Clubbell® Training for Circular Strength DVD
- Intu-Flow® 2-DVD set
I will post the pictures and comment as I go...
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| Here it is in all its glory! A little beaten up but still in one piece. |
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| It must me Christmas is August with all the snow and gifts! |
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| A legal warning from RMAX to make sure you use the wrist straps that it comes with because the clubs could be a hazard without them and to make sure you seek proper training before using the clubbells. |
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| The two DVD’s that I ordered Intu-Flow and Clubbell Training for Circular Strength. They were wrapped up in bubble wrap too but I figured you didn’t need to see that. |
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| I just thought I would show you the DVDs open. |
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| The book that I ordered called The Big Book of Clubbell Training. I think I will take this to the cottage with me this weekend to read so I am ready for when I get back. I might even bring up the clubbells too. |
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| This is what you have all been waiting for, the clubbell. It was wrapped in a plastic cover that stuck to the urethane. It was a tough one getting it off. You can tell by the shadow cast that I didn’t wait to long to open the box up. I signed for it and out I went with my camera. |
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| There they are unwrapped standing there in all their glory. I know these things will bring me lots of joy in my training. I can’t wait to start using them. |
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| I took this just to show that they are labelled on the bottom portion of the club as not to mix them up with say they 45lb bruiser that I will be working my way up to. |
I have to say I am very impressed with the finish of the clubs they are softer to the touch then I thought they would be and I think that’s a good thing because as some have said before if you take a ding off the head with one of these they surly would not hurt as much as the complete steal ones I have seen on other sites. This set was a bit pricy as specially when you add up the shipping costs but I don’t regret it one bit because I know these clubs are never going to outgrow me and will always remain in my training arsenal. Thanks RMAX International for a great product.
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