TACFIT SESSION REPORT [90/30X2]5
Exercise 1:
Flight 1 - 28 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 48 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[28]
Exercise 2:
Flight 1 - 11 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 25 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[11]
Exercise 3:
Flight 1 - 12 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 24 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[12]
Exercise 4:
Flight 1 - 18 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 39 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[18]
TACFIT SCORE: 69
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Friday, December 16, 2011
Thursday, December 15, 2011
Tacfit Tango @ Delta/Gama
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 67 HRbpm: 0 RPT: 8 RPD: 2 RPE: 7
Station 2:- Score 0 HRbpm: 0 RPT: 8 RPD: 3 RPE: 7
Station 3:- Score 19 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 6 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 92
Average RPT: 8.00
Average RPD: 2.75
Average RPE: 6.50
Station 1:- Score 67 HRbpm: 0 RPT: 8 RPD: 2 RPE: 7
Station 2:- Score 0 HRbpm: 0 RPT: 8 RPD: 3 RPE: 7
Station 3:- Score 19 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 6 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 92
Average RPT: 8.00
Average RPD: 2.75
Average RPE: 6.50
Thursday, December 1, 2011
Monday, November 28, 2011
Tacfit Oscar @ Delta/Gama
TACFIT SESSION REPORT [EMOTM]
Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]
TACFIT SCORE: 20
RPT: 8
RPD: 3
RPE: 8
Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]
TACFIT SCORE: 20
RPT: 8
RPD: 3
RPE: 8
Thursday, November 24, 2011
Tacfit November @ Delta/Gama
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 75 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 28 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 16 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 40 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 159
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 8.00
Station 1:- Score 75 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 28 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 16 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 40 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 159
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 8.00
Tuesday, November 22, 2011
Tacfit Mike @ Gama/Delta
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 9,8,9,9,8,8,8,8 [8]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,3,3,2,4,0,0 [0]
HRbpm: 1 RPT: 7 RPD: 3 RPE: 6
Exercise 3: [3]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 4: [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE:
Average HRbpm: 0.17
Average RPT: 6.00
Average RPD: 3.00
Average RPE: 6.00
Exercise 1: 9,8,9,9,8,8,8,8 [8]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,3,3,2,4,0,0 [0]
HRbpm: 1 RPT: 7 RPD: 3 RPE: 6
Exercise 3: [3]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 4: [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE:
Average HRbpm: 0.17
Average RPT: 6.00
Average RPD: 3.00
Average RPE: 6.00
Thursday, November 17, 2011
Tacfit La @ Delta/Gama
I took a week break due to a public skating accident. I cut my hand on a skate. It's healed up pretty good now though.
Started with berpees but moved back to mountain climbers because they were hard on the left knee.
TACFIT SESSION REPORT [For Time]
TACFIT SCORE: 19:29
Score: 300
RPT: 8
RPD: 3
RPE: 8
Started with berpees but moved back to mountain climbers because they were hard on the left knee.
TACFIT SESSION REPORT [For Time]
TACFIT SCORE: 19:29
Score: 300
RPT: 8
RPD: 3
RPE: 8
Tuesday, November 8, 2011
Tacfit India @ Gamma Leavel
TACFIT SESSION REPORT [90/30X2]5
Exercise 1:
Flight 1 - 43 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 48 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[43]
Exercise 2:
Flight 1 - 67 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 52 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[52]
Exercise 3:
Flight 1 - 21 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 18 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[18]
Exercise 4:
Flight 1 - 42 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 43 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[42]
TACFIT SCORE: 155
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Exercise 1:
Flight 1 - 43 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 48 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[43]
Exercise 2:
Flight 1 - 67 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 52 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[52]
Exercise 3:
Flight 1 - 21 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 18 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[18]
Exercise 4:
Flight 1 - 42 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 43 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[42]
TACFIT SCORE: 155
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Thursday, November 3, 2011
Tacfit India @ Gamma Level
TACFIT SESSION REPORT [EMOTM]
Round 1: [1]
Round 2: [0]
Round 3: [1]
Round 4: [0]
Round 5: [1]
Round 6: [0]
Round 7: [1]
Round 8: [0]
Round 9: [1]
Round 10: [0]
Round 11: [0]
Round 12: [1]
Round 13: [0]
Round 14: [0]
Round 15: [0]
Round 16: [0]
Round 17: [0]
Round 18: [0]
Round 19: [0]
Round 20: [0]
TACFIT SCORE: 6
RPT: 8
RPD: 3
RPE: 6
Round 1: [1]
Round 2: [0]
Round 3: [1]
Round 4: [0]
Round 5: [1]
Round 6: [0]
Round 7: [1]
Round 8: [0]
Round 9: [1]
Round 10: [0]
Round 11: [0]
Round 12: [1]
Round 13: [0]
Round 14: [0]
Round 15: [0]
Round 16: [0]
Round 17: [0]
Round 18: [0]
Round 19: [0]
Round 20: [0]
TACFIT SCORE: 6
RPT: 8
RPD: 3
RPE: 6
Wednesday, October 26, 2011
Tacfit Hotel @ Delta Level
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 88 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 52 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 70 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 10 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 220
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 7.00
Station 1:- Score 88 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 52 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 70 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 10 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 220
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 7.00
Friday, October 21, 2011
Tacfit Foxtrot @ Gamma Level
TACFIT SESSION REPORT 200 reps total 50 reps each [For Time]
TACFIT SCORE: 12:02
RPT: 8
RPD: 3
RPE: 6
TACFIT SCORE: 12:02
RPT: 8
RPD: 3
RPE: 6
Thursday, October 20, 2011
Tacfit Echo @ Delta Level
I messed up the score so I have to change it around later. All and all a good workout thouugh
TACFIT SESSION REPORT [90/30X2]5
Exercise 1:
Flight 1 - 36 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 30 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[21]
Exercise 2:
Flight 1 - 23 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 36 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[23]
Exercise 3:
Flight 1 - 8 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 21 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[8]
Exercise 4:
Flight 1 - 22 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 25 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[22]
Exercise 5:
Flight 1 - 35 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 8 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[8]
TACFIT SCORE: 82
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
TACFIT SESSION REPORT [90/30X2]5
Exercise 1:
Flight 1 - 36 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 30 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[21]
Exercise 2:
Flight 1 - 23 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 36 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[23]
Exercise 3:
Flight 1 - 8 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 21 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[8]
Exercise 4:
Flight 1 - 22 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 25 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[22]
Exercise 5:
Flight 1 - 35 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 8 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[8]
TACFIT SCORE: 82
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Wednesday, October 19, 2011
Clubbell Full Body Workout
I think I might have just foundy next workout when I finish Tacfit 26. I have been looking for something like this. If you sign up to the site as a free member they five you a few other routines. Looks to me that Tacfit Fire Fighter might be a new program in the Tacfit Arsenal.
I love the basement gym setup too it reminds me of my gym Check it out...
http://tacfitfirefighter.com/2011/10/19/clubbell-full-body-workout/
I love the basement gym setup too it reminds me of my gym Check it out...
http://tacfitfirefighter.com/2011/10/19/clubbell-full-body-workout/
Tuesday, October 18, 2011
Tacfit Delta @ Gamma Level
Done Monday October 17th at 5:00pm
TACFIT SESSION REPORT [AMRAP]
TACFIT SCORE: 7
RPT: 8
RPD: 3
RPE: 7
TACFIT SESSION REPORT [AMRAP]
TACFIT SCORE: 7
RPT: 8
RPD: 3
RPE: 7
Sunday, October 16, 2011
Tacfit Charlie @ Gamma Level
I just swallowed a huge piece of humble pie! I am sitting here dripping sweat on my mat thinking I haven't swear like this in a long time. It's time to take my training to the next level. Gamma is doing the job, kicking my butt!
TACFIT SESSION REPORT [EMOTM]
Round 1: [0]
Round 2: [0]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [0]
Round 7: [1]
Round 8: [0]
Round 9: [0]
Round 10: [1]
Round 11: [1]
Round 12: [0]
Round 13: [1]
Round 14: [0]
Round 15: [0]
Round 16: [1]
Round 17: [0]
Round 18: [1]
Round 19: [0]
Round 20: [1]
TACFIT SCORE: 10
RPT: 7
RPD: 3
RPE: 9
TACFIT SESSION REPORT [EMOTM]
Round 1: [0]
Round 2: [0]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [0]
Round 7: [1]
Round 8: [0]
Round 9: [0]
Round 10: [1]
Round 11: [1]
Round 12: [0]
Round 13: [1]
Round 14: [0]
Round 15: [0]
Round 16: [1]
Round 17: [0]
Round 18: [1]
Round 19: [0]
Round 20: [1]
TACFIT SCORE: 10
RPT: 7
RPD: 3
RPE: 9
Tacfit Bravo @ Gamma Level
Completed Saturday October 15th 2011
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 73 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 32 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 13 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 90 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 208
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 73 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 32 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 13 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 90 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 208
Friday, October 14, 2011
Tacfit Alpha @ Gamma Level
Completed Tacfit Alpha @ Gamma level on Tuesday October 11, 2011. I kept score on my phone but lost the data. Not a good way to start but I did put in the work. The only issues I'm having with Tacfit 26 now is the pull up section. My bar is not high enough for all the kipping style pull-ups, chin-ups etc. I'm just sticking to straight chin-ups for now. I can't do many but I am hoping to see improvements.
Thursday, October 6, 2011
Tacfit Zulu @ Delta Level
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 54 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 44 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 25 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 99 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 222
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Station 1:- Score 54 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 44 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 25 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 99 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 222
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Monday, October 3, 2011
Tacfit Yankee @ Delta Level
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 14,11,11,10,10,6,8,10 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 9,9,9,9,9,10,10,10 [9]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 8,9,9,9,8,10,6,10 [6]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 28,27,28,17,26,16,13,32 [13]
HRbpm: 2 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 34
Average HRbpm: 1.17
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Exercise 1: 14,11,11,10,10,6,8,10 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 9,9,9,9,9,10,10,10 [9]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 8,9,9,9,8,10,6,10 [6]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 28,27,28,17,26,16,13,32 [13]
HRbpm: 2 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 34
Average HRbpm: 1.17
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Tuesday, September 27, 2011
Tacfit Xray @ Delta
TACFIT SESSION REPORT [For Time]
TACFIT SCORE: 10:58
HRbpm: 0
RPT: 8
RPD: 3
RPE: 8
TACFIT SCORE: 10:58
HRbpm: 0
RPT: 8
RPD: 3
RPE: 8
Friday, September 23, 2011
Tacfit Uniform @ Delta
TACFIT SESSION REPORT [EMOTM]
Round 1: [0]
Round 2: [0]
Round 3: [0]
Round 4: [1]
Round 5: [1]
Round 6: [0]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [0]
Round 11: [1]
Round 12: [1]
Round 13: [0]
Round 14: [1]
Round 15: [1]
Round 16: [0]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [0]
TACFIT SCORE: 12
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Round 1: [0]
Round 2: [0]
Round 3: [0]
Round 4: [1]
Round 5: [1]
Round 6: [0]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [0]
Round 11: [1]
Round 12: [1]
Round 13: [0]
Round 14: [1]
Round 15: [1]
Round 16: [0]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [0]
TACFIT SCORE: 12
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Monday, September 19, 2011
Tacfit Tango @ Delta Level
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 87 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 41 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 52 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 17 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 197
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Station 1:- Score 87 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 41 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 52 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 17 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 197
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Tuesday, September 13, 2011
Tacfit Romeo @ Delta Level
TACFIT SESSION REPORT [For Time]
TACFIT SCORE: 13:31
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Only complete 10 get-ups I just did not have the time or feel like doing 30 today
TACFIT SCORE: 13:31
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Only complete 10 get-ups I just did not have the time or feel like doing 30 today
Thursday, September 8, 2011
Tacfit Papa @ Delta
TACFIT SESSION REPORT [AMRAP]
TACFIT SCORE: 9
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Switched the swing from 8kg to 16kg and the Gama Cast from 10lbs to 20lbs. That got the heart pumping!
TACFIT SCORE: 9
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Switched the swing from 8kg to 16kg and the Gama Cast from 10lbs to 20lbs. That got the heart pumping!
Tuesday, August 30, 2011
Gym in Shambles...
My gym is in shambles right now because I just baught A leather punching bag used for $130 I can't beat that price they are $600-$700 new. I have been trying to figure out the best way to hang it and decided on a wall mounted unite by Century. I am in the process of hanging it as I write this. I will have to take a picture of the final product.
Today I just did 5k of road work today because I can't workout in the gym. I have to keep up my jogging for my physical test on the 10th.
Today I just did 5k of road work today because I can't workout in the gym. I have to keep up my jogging for my physical test on the 10th.
Thursday, August 25, 2011
TACFIT Oscar @ Delta and tornado...
Last night we had a tornado scare here in Southern Ontario. My wife and I ended up sleeping in the basement on an air mattress. It ended up not being as bad as they expected and we just got bad thunder Storms. There were 1000 lightening strikes a minute as times! I have to say it was kind of fun sleeping in the basement it was a bit of an adventure I guess you could say. I have today and tomorrow off. I am going to get some much needed yard work done this morning. Tomorrow I think I will go for a jog. I also have a golf tournament at 12:30 with my Father in-law that we go to every year. I am looking forward to it since this is my first time playing this year!
TACFIT SESSION REPORT [EMOTM]
Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]
TACFIT SCORE: 20
HRbpm: 0
RPT: 8
RPD: 3
RPE: 8
TACFIT SESSION REPORT [EMOTM]
Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]
TACFIT SCORE: 20
HRbpm: 0
RPT: 8
RPD: 3
RPE: 8
Monday, August 22, 2011
TACFIT November @ Delta
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 101 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 39 HRbpm: 0 RPT: 7 RPD: 4 RPE: 4
Station 3:- Score 51 HRbpm: 0 RPT: 7 RPD: 4 RPE: 4
Station 4:- Score 44 HRbpm: 0 RPT: 7 RPD: 4 RPE: 4
TACFIT SCORE: 235
Average HRbpm: 0.00
Average RPT: 7.25
Average RPD: 3.75
Average RPE: 4.50
Station 1:- Score 101 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 39 HRbpm: 0 RPT: 7 RPD: 4 RPE: 4
Station 3:- Score 51 HRbpm: 0 RPT: 7 RPD: 4 RPE: 4
Station 4:- Score 44 HRbpm: 0 RPT: 7 RPD: 4 RPE: 4
TACFIT SCORE: 235
Average HRbpm: 0.00
Average RPT: 7.25
Average RPD: 3.75
Average RPE: 4.50
Wednesday, August 17, 2011
Cottage R&R TIme
Well I didn't have a workout today. I took Charlie to the dog park this morning to tucker him out for the 1.5th car ride.
I just got up here and as I was pulling into town I noticed I had a chip in my windshield with a slight crack. I knew if I left it that the windshield would crack. I also know that my windshield has an entenna that works the compus and temperature. Because of this it's a $700 to replace. I figured $74.95 plus 30 minutes of my time is way better than $700. So now I'm waiting in Apple Auto Glass for the repair.
I just got up here and as I was pulling into town I noticed I had a chip in my windshield with a slight crack. I knew if I left it that the windshield would crack. I also know that my windshield has an entenna that works the compus and temperature. Because of this it's a $700 to replace. I figured $74.95 plus 30 minutes of my time is way better than $700. So now I'm waiting in Apple Auto Glass for the repair.
Tuesday, August 16, 2011
TACFIT Mike
Tacfit Mike @ Delta
20/10x8 + 60
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 13,12,11,12,12,12,11,11 [11]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 7
Exercise 2: 6,6,8,7,6,6,6,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 7
Exercise 3: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 7 RPD: 3 RPE: 9
Exercise 4: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 7 RPD: 3 RPE: 9
TACFIT SCORE: 26
Average HRbpm: 1.00
Average RPT: 7.33
Average RPD: 3.00
Average RPE: 7.83
20/10x8 + 60
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 13,12,11,12,12,12,11,11 [11]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 7
Exercise 2: 6,6,8,7,6,6,6,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 7
Exercise 3: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 7 RPD: 3 RPE: 9
Exercise 4: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 7 RPD: 3 RPE: 9
TACFIT SCORE: 26
Average HRbpm: 1.00
Average RPT: 7.33
Average RPD: 3.00
Average RPE: 7.83
Friday, August 12, 2011
TACFIT Lima @ Delta
Tacfit Lima @ Delta
TACFIT SESSION REPORT [For Time]
TACFIT SCORE: 16:27
HRbpm: 300
RPT: 8
RPD: 3
RPE: 6
TACFIT SESSION REPORT [For Time]
TACFIT SCORE: 16:27
HRbpm: 300
RPT: 8
RPD: 3
RPE: 6
Thursday, August 11, 2011
TACFIT Kilo @ Delta
Tacfit Kilo @ Delta
90/30x2
Move 1 - 43, 46
Move 2 - 77, 65
Move 3 - 28, 31
Move 4 - 50, 46
I messed the score up so bad on this one. Your asked to do each move for 90sec rest for 30sec twice and move on bit I took it as do each once and repeat. At the end I am still beat so it's not all that bad.
90/30x2
Move 1 - 43, 46
Move 2 - 77, 65
Move 3 - 28, 31
Move 4 - 50, 46
I messed the score up so bad on this one. Your asked to do each move for 90sec rest for 30sec twice and move on bit I took it as do each once and repeat. At the end I am still beat so it's not all that bad.
Wednesday, August 3, 2011
TACFIT India
TACFIT SESSION REPORT [EMOTM]
Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]
TACFIT SCORE: 20
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]
TACFIT SCORE: 20
HRbpm: 0
RPT: 8
RPD: 3
RPE: 6
Saturday, July 30, 2011
Tacfit Golf
Tonight I was home alone so I decided to compleat Tacfit Golf @ Delta level. I ended up with a score of 300 I think that's pretty damn good.
Friday, July 29, 2011
TACFIT Foxtrot
Completed Tacfit Foxtrot @ Delta level today in 13:10. I have to say I am pretty happy with that time. I did the KB push press phase with a 16kg bell. I think my forearms are still getting preped when working with a kettlebell because they get sore really fast from the pressure of the bell.
My wife is getting off early at 3pm today so we are going to do a little shopping. I want to pick up some Underarmour gear. I also might pick up some shoes depending on deals going on. We will also be making a quick stop to Costco and Whole Foods. I don't get to visit Whole Foods as much as I would like because it's about a 25 minute drive from my place but when I get to go it's always a treat. Let me know if you have any recommendations for me to buy when I'm there.
My wife is getting off early at 3pm today so we are going to do a little shopping. I want to pick up some Underarmour gear. I also might pick up some shoes depending on deals going on. We will also be making a quick stop to Costco and Whole Foods. I don't get to visit Whole Foods as much as I would like because it's about a 25 minute drive from my place but when I get to go it's always a treat. Let me know if you have any recommendations for me to buy when I'm there.
Thursday, July 28, 2011
TACFIT Echo
Today I completed Tacfit Echo at the Delta level. I was feeling a bit gassed but I got through everything with a pretty good score so I'm happy about that.
Still fighting to get my weight down and fighting off those cravings that summer brings. Ice Cream, Beer, Chips... Keep me away from the summer parties I would be just fine. I am starting to feel like my mind is in a bit of a better frame now so I will just keep at it.
Still fighting to get my weight down and fighting off those cravings that summer brings. Ice Cream, Beer, Chips... Keep me away from the summer parties I would be just fine. I am starting to feel like my mind is in a bit of a better frame now so I will just keep at it.
Monday, July 25, 2011
Stretching and Intu-Flow
This past weekend has been busy with two picnics/get together. Saturday was my wife's family picnic and Sunday was my wife's work's picnic. Needless to say after running around and being in the sun all both days I didn't get in much training. I did however get in some Intu-Flow and stretching.
My left knee was a but twinggy after Saturday. I think it was from all the running around and lateral movement. I stretched it out last night and it seemed better this morning however not 100%. I hope to get back to Tacfit on Thursday my next day off.
My left knee was a but twinggy after Saturday. I think it was from all the running around and lateral movement. I stretched it out last night and it seemed better this morning however not 100%. I hope to get back to Tacfit on Thursday my next day off.
Tuesday, July 19, 2011
TACFIT Alpha, Bravo and UGS
Completed first session of Tacfit Alpha Last Thursday. It's is a 20/10x8 protocol and of course I did it the way I was doing Commando by taking the lowest score of each a recording it. I forgot about getting the total score after all was said and done.
Today was Tacfit Bravo a 4:00/1:00 with 4 total moves. I ended up with a score of 245. I tried to take my 1 minute H/R however I quickly lost track of the number of beats. Because I can't really focus on a 4x7 schedule it's kind of pointless to worry about my H/R recovery time. I think I might just stick to keeping track of my total score.
My UGS's arrived in the mail yesterday and to my surprise they have Tacfit emblem on them rather than the RMAX one that is shown in the picture on their website. I was pretty happy about that! I tried them on and they are a perfect fit, just like a glove for my feet. I must say I was pretty impressed after my first workout session with them. When pulling them out of the box they looked kind of flimsy but once I put them on and they stretched a bit they formed right around my feet. I am very happy I bought them and I know that the more use they get the more comfortable they will feel.
Today was Tacfit Bravo a 4:00/1:00 with 4 total moves. I ended up with a score of 245. I tried to take my 1 minute H/R however I quickly lost track of the number of beats. Because I can't really focus on a 4x7 schedule it's kind of pointless to worry about my H/R recovery time. I think I might just stick to keeping track of my total score.
My UGS's arrived in the mail yesterday and to my surprise they have Tacfit emblem on them rather than the RMAX one that is shown in the picture on their website. I was pretty happy about that! I tried them on and they are a perfect fit, just like a glove for my feet. I must say I was pretty impressed after my first workout session with them. When pulling them out of the box they looked kind of flimsy but once I put them on and they stretched a bit they formed right around my feet. I am very happy I bought them and I know that the more use they get the more comfortable they will feel.
Wednesday, July 6, 2011
UGS's
I just placed an order in for some of RMAX International UGA shoes size 12. I will let you know what I think of them when they get delivered.
TACFIT Zulu done las Tuesday
I completed the full tacfit program at delta level with success. I did not follow much of a 4x7 or 7x4 wave due to my schedule however I still feel good after completing it. I did not have a single injury or twinge to to speak of. The only issue that I ran into was the tail bone pressure from spinal rocks and that's an on going issue with me that I need to work through.
My plan is to do the same training however with scoring and H/R monitoring. I am hoping my schedule will open up later this month early next month. Time will tell but one thing is for sure my training will continue. I still want to train myself to get up early from work so I can train before however this is going to be a huge challenge for me and I don't know how I should tackle it. I am hoping that my work schedule might change in the fall to a more 9-5 mon-fri style schedule. This will allow me to train in the morning with ease... I hope lol. For now I will just stick to what I have been doing and thing about training in the early am.
My plan is to do the same training however with scoring and H/R monitoring. I am hoping my schedule will open up later this month early next month. Time will tell but one thing is for sure my training will continue. I still want to train myself to get up early from work so I can train before however this is going to be a huge challenge for me and I don't know how I should tackle it. I am hoping that my work schedule might change in the fall to a more 9-5 mon-fri style schedule. This will allow me to train in the morning with ease... I hope lol. For now I will just stick to what I have been doing and thing about training in the early am.
Friday, July 1, 2011
HAPPY CANADA DAY!!!!
Happy Canada Day everyone! just got back from an hour long walk in the blistering sun withy wife and two dogs. They are tired! Will be watching some fireworks tonight.
Thursday, June 30, 2011
TACFIT Yankee
I just finished my Tacfit Yankee session. It's a 20/10 X 8 and I must say I like this protocol a lot.
I had the weekend off with my wife and went down to Toronto for our anniversary. We had a great time and I didn't over due the diet. I did have a nice steak from The Keg Mansion though.
Today my wife and I are taking my niece to the circus and for dinner. I have never been to one so it should be interesting. I am really looking forward to spending some quality time with both of them.
I had the weekend off with my wife and went down to Toronto for our anniversary. We had a great time and I didn't over due the diet. I did have a nice steak from The Keg Mansion though.
Today my wife and I are taking my niece to the circus and for dinner. I have never been to one so it should be interesting. I am really looking forward to spending some quality time with both of them.
Saturday, June 25, 2011
TACFIT Xray
Tacfit Xray @ Delta level
Complete for time do each move x4
Completed in 12:05
Today was a good fast paced session. I am completing the final few Tacfit workouts and then it's back to square one but I will track my progress.
I also went for a 6.5k walk withy wife and the dogs.
Complete for time do each move x4
Completed in 12:05
Today was a good fast paced session. I am completing the final few Tacfit workouts and then it's back to square one but I will track my progress.
I also went for a 6.5k walk withy wife and the dogs.
Wednesday, June 22, 2011
TACFIT Whiskey
Tacfit Whickey @ Delta level
90/30x2
That was a great session! It feels good to be back in the gym. My last day was Friday morning so it's been a while.
Good news I am down to 198lbs. I am very happy with myself for that but I have to keep going and when I get to where I am comfortable I have to learn to maintain. My lifestyle has changed a lot since being 260lbs however there are still adjustments that have to be made. My biggest thing is indulgences. I like my sweets and when I'm having something sweet I like a lot of it. Cake is my biggest weakness.
Getting ready to have the weekend off and to spend some quality time with my wife. That has been lacking as of late do to all the overtime and stresses from work. It is out anniversary on the 27th and we are leaving on the 26th for an over night trip downtown Toronto. I can't say I will watch my diet to much during that time however when I get back it back to the grind stone.
90/30x2
That was a great session! It feels good to be back in the gym. My last day was Friday morning so it's been a while.
Good news I am down to 198lbs. I am very happy with myself for that but I have to keep going and when I get to where I am comfortable I have to learn to maintain. My lifestyle has changed a lot since being 260lbs however there are still adjustments that have to be made. My biggest thing is indulgences. I like my sweets and when I'm having something sweet I like a lot of it. Cake is my biggest weakness.
Getting ready to have the weekend off and to spend some quality time with my wife. That has been lacking as of late do to all the overtime and stresses from work. It is out anniversary on the 27th and we are leaving on the 26th for an over night trip downtown Toronto. I can't say I will watch my diet to much during that time however when I get back it back to the grind stone.
Friday, June 17, 2011
Tacfit Victor
Tacfit Victor @ Delta level
Got 6 rounds in and shortened it to 15:00 because I was running out of time yesterday. Of course today I got to my seminar an hour early because traffic was not as bad as yesterday.
Got 6 rounds in and shortened it to 15:00 because I was running out of time yesterday. Of course today I got to my seminar an hour early because traffic was not as bad as yesterday.
Thursday, June 16, 2011
TACFIT Uniform
Tacfit Uniform @ Delta level
Each minute on the minute / 20:00
Got in 8 rounds
I got up at 5:30 and it was go time. It's really hard to get the moves in that the Uniform program calls for. I got in 8 rounds not bad but lots of room for improvement.
Each minute on the minute / 20:00
Got in 8 rounds
I got up at 5:30 and it was go time. It's really hard to get the moves in that the Uniform program calls for. I got in 8 rounds not bad but lots of room for improvement.
Wednesday, June 15, 2011
Sunday, June 12, 2011
TACFIT Sierra
Intu-FlowTACFIT Sierra @ Delta 20x10/8+60
Total score: 32
Prescribed Cool-Down
4-7-9
Softball later tonight
Total score: 32
Prescribed Cool-Down
4-7-9
Softball later tonight
Friday, June 10, 2011
Another day
Intu-flow done today. I will be going on a long walk with the dogs tonight.
Another overtime shift tomorrow. The day are starting to blend in together.
**Update**
Had to come back into work at 2300hr and cover until 0630hrs. Looks like a 25hr day for me...
Going to get some Intu-Flow in tonight for sure.
Another overtime shift tomorrow. The day are starting to blend in together.
**Update**
Had to come back into work at 2300hr and cover until 0630hrs. Looks like a 25hr day for me...
Going to get some Intu-Flow in tonight for sure.
Thursday, June 9, 2011
Tuesday, June 7, 2011
Romeo and my new toy...
I completed TACFIT Romeo @ Delta level today with one slight variation. I did 50 25lbs CB shield casts in replace of the 30 kb Get-ups. I tweaked my left knee a bit playing baseball. I think it was from stopping abruptly on a base. I did get a grand slam though!
Well after bickering back and forth with my cell phone carrier I decided to pick up a 32gb iphone. They gave me an offer I couldn't refuse. an iphone is something I have wanted for quite some time now so I am pretty happy about it. I picked it up last evening and I'm now just starting to get use to everything on it. I'm hoping if your reading this and you have an iphone you can let me know what kind of apps your find useful. I have already downloaded the Tacfit Timer. Let me know if you have any tips or tricks. I am hoping that having the iphone will allow me to blog a bit more efficiently as well and this way I can post more picture and what not making things a bit more interesting.
Well after bickering back and forth with my cell phone carrier I decided to pick up a 32gb iphone. They gave me an offer I couldn't refuse. an iphone is something I have wanted for quite some time now so I am pretty happy about it. I picked it up last evening and I'm now just starting to get use to everything on it. I'm hoping if your reading this and you have an iphone you can let me know what kind of apps your find useful. I have already downloaded the Tacfit Timer. Let me know if you have any tips or tricks. I am hoping that having the iphone will allow me to blog a bit more efficiently as well and this way I can post more picture and what not making things a bit more interesting.
Friday, June 3, 2011
TACFIT Romeo
Today I completed TACFIT Romeo @ Delta
Completed in: 19:49
I had just 11 seconds to spear. The move that took the better part of time was the 30 KB get-ups.
Now I have a tun of yard work to do. Going the Burlington water front tonight for a nice walk with my wife.
DEAN
I couldn't get a comment posted for some strange reason so....
Completed in: 19:49
I had just 11 seconds to spear. The move that took the better part of time was the 30 KB get-ups.
Now I have a tun of yard work to do. Going the Burlington water front tonight for a nice walk with my wife.
DEAN
I couldn't get a comment posted for some strange reason so....
"ha that's what I said when I read the PDF before starting my workout. I compleated them with a 12kg KB. I was happy with that!"
Monday, May 30, 2011
TACFIT Quebec
Friday 6:00am
TACFIT Quebec... 12 Rounds Completed
Sunday 8:00am
TACFIT Quebec... 15 Rounds Completed
Of course I work 6 out of 7 days this week and the forecast is calling for sun. That's the way it goes I guess.
TACFIT Quebec... 12 Rounds Completed
Sunday 8:00am
TACFIT Quebec... 15 Rounds Completed
Of course I work 6 out of 7 days this week and the forecast is calling for sun. That's the way it goes I guess.
Wednesday, May 25, 2011
Papa
Just finished Tacfit Papa for the second day and got 12 rounds in. That's 3 more rounds then yesterday. I am pretty happy about that.
Now it's time to take the dogs for a walk with my wife.
Now it's time to take the dogs for a walk with my wife.
Tuesday, May 24, 2011
TACFIT Papa
I did TACFIT Papa today at Delta level. It was 20:00 minutes timed to do as many rounds as you can. I ended up with 9 however I didn't push it too hard today. I was feeling it pretty good after though. Tomorrow is where I will put in the real work we will see how it goes.
The chairs are all finished. I am just waiting for the teak oil to dry. I will have to take a picture of them so I can show them off. I put in about 3-4 hours of work into putting them together, sanding them and staining them.
Now I am going to go outside and enjoy the sun shine. It's bbq hot sausages on flat bread buns with a spinach and berry salad tonight.
The chairs are all finished. I am just waiting for the teak oil to dry. I will have to take a picture of them so I can show them off. I put in about 3-4 hours of work into putting them together, sanding them and staining them.
Now I am going to go outside and enjoy the sun shine. It's bbq hot sausages on flat bread buns with a spinach and berry salad tonight.
Monday, May 23, 2011
Happy Victoria Day long weekend...
I know I'm a little late but I just wanted to say happy Victoria Day long weekend to all the Canadian's out there! I hope everything went well for your and your families. I worked two 12 hour and a 14 hour shift but I still managed to see fireworks on Saturday and Sunday.
Tomorrow it's my day off and time for some TACFIT Papa and finally finished off the wooden Muskoka chairs I have been holding onto since last fall. I bought two unfinished pine ones on clearance last fall and they have been sitting in their boxes all winter waiting to be put together and stained. Well tomorrow is the day weather permitting! I'm going to try to get the garden back up to shape as well.
Tomorrow it's my day off and time for some TACFIT Papa and finally finished off the wooden Muskoka chairs I have been holding onto since last fall. I bought two unfinished pine ones on clearance last fall and they have been sitting in their boxes all winter waiting to be put together and stained. Well tomorrow is the day weather permitting! I'm going to try to get the garden back up to shape as well.
Thursday, May 19, 2011
TACFIT Oscar
Today I did Tacfit Oscar at Delta. That's every minute on the minute for 20 minutes...
-CB head casts (5)
-Ring pull knees to chest (4)
-KB plank rows (3/3)
All I can say is I was toast after. I was sweating all over the place but felt good to accomplish it. I was able to get about 15-20 seconds rest in between sets. I was ready to skip a round or two but I pushed though it and gave it everything I had.
I would like to take part in Coach's Tacgym contest that he put on his blog today however I don't think I am going to be buying Tacgym right now. I would love to get it with the special offer this weekend however I just don't really have to money to spend on another program. I have enough right now to last me quite a while anyways. TACFIT 26 should last me all summer/fall anyways. Plus I have not even delved into all that Commando has to offer. The other issue with me is that I don't have enough room in my gym to be rolling around and what not. And as much as I love doing my workouts outside I just can't see myself rolling around in the grass every day. I am sure Tacgym will be an other amazing program however I just don't know if it's the program for me right now.
-CB head casts (5)
-Ring pull knees to chest (4)
-KB plank rows (3/3)
All I can say is I was toast after. I was sweating all over the place but felt good to accomplish it. I was able to get about 15-20 seconds rest in between sets. I was ready to skip a round or two but I pushed though it and gave it everything I had.
I would like to take part in Coach's Tacgym contest that he put on his blog today however I don't think I am going to be buying Tacgym right now. I would love to get it with the special offer this weekend however I just don't really have to money to spend on another program. I have enough right now to last me quite a while anyways. TACFIT 26 should last me all summer/fall anyways. Plus I have not even delved into all that Commando has to offer. The other issue with me is that I don't have enough room in my gym to be rolling around and what not. And as much as I love doing my workouts outside I just can't see myself rolling around in the grass every day. I am sure Tacgym will be an other amazing program however I just don't know if it's the program for me right now.
Monday, May 16, 2011
TACFIT November
Saturday I did my first day of TACFIT November at Delta. It's a 4:00 on 1:00 off for 4 different moves. Once again I am humbled by Tacfit and what it has to offer.
Sunday I was going to work out but I had gotten a garbage storage shed that I put together. I also had to level off the section of my yard I wanted to put it in. I did this with crushed lime stone. I hald bags of lime stone leveled it out and placed 6 patio stones. After all was said and done I felt that I had gotten a pretty good workout so I opted to take the day off. I also put together two muskoka chairs. Next step for them is to finish them with some teak oil.
Today I did my second round of TACFIT November.
It was not a very good weekend for the diet. I really need to find my head and get into the zone. I want to drop some weigh that I am gained over the last few months. I need to commit to it.
I need to stop and define some goals for myself when it comes to my workouts. I am really enjoying Tacfit but I feel as if I am just going through the motions so to speak.
Sunday I was going to work out but I had gotten a garbage storage shed that I put together. I also had to level off the section of my yard I wanted to put it in. I did this with crushed lime stone. I hald bags of lime stone leveled it out and placed 6 patio stones. After all was said and done I felt that I had gotten a pretty good workout so I opted to take the day off. I also put together two muskoka chairs. Next step for them is to finish them with some teak oil.
Today I did my second round of TACFIT November.
It was not a very good weekend for the diet. I really need to find my head and get into the zone. I want to drop some weigh that I am gained over the last few months. I need to commit to it.
I need to stop and define some goals for myself when it comes to my workouts. I am really enjoying Tacfit but I feel as if I am just going through the motions so to speak.
Wednesday, May 11, 2011
TACFIT Mike
I got in two round of TACFIT Mike the last two days. It follows the tabata style training that I am so use to from Commando... 20/10x8 60 sec rest between moves. All and all it went pretty well. Just like for all of the workouts there is lots of room for improvement but but that's what makes it fun.
I am trying to decide what I want to pick up for lunches Thursday and Friday for at work. I don't know why it's so difficult to decide these things. I have not been doing well lately in the food aspect of my life these days. I like to stay 80/20 but I would so it's more like 60/40 and it shoes. I was 193lbs before my trip back at the end of March and now I am 207lbs as of today. I am going to work on it though. I just have to buckle down and get to work. There have been too many special occasions here and indulgences there. I tend to get into a routine of eating things of shouldn't be eating. I need to knock myself out of it.
Baseball on Sunday was fun. We lost I think the score ended up being 14-7 but it was all in fun so I was not upset about it. I hit two singles with my two at bats so I did alright. I will start getting home runs you mark my words.
I am trying to decide what I want to pick up for lunches Thursday and Friday for at work. I don't know why it's so difficult to decide these things. I have not been doing well lately in the food aspect of my life these days. I like to stay 80/20 but I would so it's more like 60/40 and it shoes. I was 193lbs before my trip back at the end of March and now I am 207lbs as of today. I am going to work on it though. I just have to buckle down and get to work. There have been too many special occasions here and indulgences there. I tend to get into a routine of eating things of shouldn't be eating. I need to knock myself out of it.
Baseball on Sunday was fun. We lost I think the score ended up being 14-7 but it was all in fun so I was not upset about it. I hit two singles with my two at bats so I did alright. I will start getting home runs you mark my words.
Sunday, May 8, 2011
Intu-Flow and baseball tonight
Yesterday and today I was able to get in some quick intu-flow sessions. I also fit in some standing side bends and a few forward folds thanks for deans suggestions.
Tonight I have my first softball game. a friend of my wife and I started up a team this year so I figured it would be fun to sign up. We have about 15 games every Sunday. It gets be out into some fresh air along with some added excesse. I have'nt played baseball since I was about 15 so it should be interesting. I will let you know if we win or not.
Tonight I have my first softball game. a friend of my wife and I started up a team this year so I figured it would be fun to sign up. We have about 15 games every Sunday. It gets be out into some fresh air along with some added excesse. I have'nt played baseball since I was about 15 so it should be interesting. I will let you know if we win or not.
Saturday, May 7, 2011
TACFIT Lima = hard workout
I was a little humbled the last two days by TACFIT Lima. The way Lima works at the delta level is this...
- mountain climbers x 100
- med ball floor throw x100
- double clubbell swipes x 100 (it says 5lbs but I only have 15's so I used them)
You have 20:00 minutes to complete all 300 reps.
I was unable to finish both days. The majority of the time was used up with the mountain climbers, they are a bitch! Needless to say when I finish the full A-Z at Delta and I come back around I might be spending a bit more time on Lima.
- mountain climbers x 100
- med ball floor throw x100
- double clubbell swipes x 100 (it says 5lbs but I only have 15's so I used them)
You have 20:00 minutes to complete all 300 reps.
I was unable to finish both days. The majority of the time was used up with the mountain climbers, they are a bitch! Needless to say when I finish the full A-Z at Delta and I come back around I might be spending a bit more time on Lima.
Sunday, April 24, 2011
Daily Intu-Flow
It's Easter Sunday and I started it off with some Intu-Flow.
With my messed up work schedule and what not I have started to think about adding in a 15-20 minute yoga session before I get ready for work. This means I would have to get up at about 4:40am rather then 5:00am but I think if I can adjust my body to it I will be ok. Yoga is something I don't do enough of and is one of my weak spots.
With my messed up work schedule and what not I have started to think about adding in a 15-20 minute yoga session before I get ready for work. This means I would have to get up at about 4:40am rather then 5:00am but I think if I can adjust my body to it I will be ok. Yoga is something I don't do enough of and is one of my weak spots.
Thursday, April 21, 2011
TACFIT Kilo
Today a did TACFIT Kilo at delta level and I have to say that I think this is my favorite TACFIT session yet. I just really like the mix up of moves and the 90 seconds on 30 seconds rest.
I have decided that I am going to purchase a set of RMAX UGS shoes. I was wearing VFF's for a while but in my gym I wanted something a bit more comfortable. Then I switched to just bear feet but they sweat. I have been using shocks but they slip around on your feet too much when in poses so I thought I would give the UGS shoes a try. I have heard good things about them so we will see.
Today I stumbled upon an endurance challenge online called Tough Mudder . It was created by an ex Britsh Special Forces officer. He wanted to create a challenge that would test your physical and mental ability while building commodore. I see that one is coming to Toronto in 2012 and I think I might take part. It will give me something to work my training towards and I have been wanting to do an endurance type challenge ever since I lost my weight. I asked my wife if she wants to join me and needless to say she is not a mud person but she will Cheer me on the side lines.
I have decided that I am going to purchase a set of RMAX UGS shoes. I was wearing VFF's for a while but in my gym I wanted something a bit more comfortable. Then I switched to just bear feet but they sweat. I have been using shocks but they slip around on your feet too much when in poses so I thought I would give the UGS shoes a try. I have heard good things about them so we will see.
Today I stumbled upon an endurance challenge online called Tough Mudder . It was created by an ex Britsh Special Forces officer. He wanted to create a challenge that would test your physical and mental ability while building commodore. I see that one is coming to Toronto in 2012 and I think I might take part. It will give me something to work my training towards and I have been wanting to do an endurance type challenge ever since I lost my weight. I asked my wife if she wants to join me and needless to say she is not a mud person but she will Cheer me on the side lines.
Wednesday, April 20, 2011
Too long
It's been way too long since my last post and I have been just as busy with work and everything else. Cuba was amazing, we had great weather and very much enjoyed our selves.
I have not been able to get in as many training sessions as I would like. I am off Thursday/Friday and I will be doing TACFIT Kilo. I will let you know how it goes.
I am also looking into getting some 20 minute Prasara sessions in before I get ready for work in the mornings. I have to plan something out.
I have not been able to get in as many training sessions as I would like. I am off Thursday/Friday and I will be doing TACFIT Kilo. I will let you know how it goes.
I am also looking into getting some 20 minute Prasara sessions in before I get ready for work in the mornings. I have to plan something out.
Monday, March 28, 2011
Just about ready to take off...
Well I am sitting in YYZ Toronto airport getting ready to board for Cuba at 16:50hr. I just finished up "Hotel" Mod and High days and did one mod day of "India". India was a hell of a workout! What a great way to start a vacation!
Sorry to everyone that is following my blog that I have not updated much lately. I have a lot going on right now and just can't seem to find that time to get in front of the computer long enought to post a blog. I hope you all are still checking in.
Well I'm OFF!! I will talk to you all when I get back!
Sorry to everyone that is following my blog that I have not updated much lately. I have a lot going on right now and just can't seem to find that time to get in front of the computer long enought to post a blog. I hope you all are still checking in.
Well I'm OFF!! I will talk to you all when I get back!
Wednesday, March 16, 2011
Still Training...
I am still training. I just did Foxtrot on Delta level yesterday. That's scoring for time 50reps of each 4 moves...
- Jump-ups x50
- 12kg kettlebell push press x50
- Plyobox step-ups x50
- Clubbell clockwork squats x50
Got it in 11:44
I have to say I was beat up in a good way after this work out. I am looking forward to another round tonight. It has been busy and I will be working more overtime leading up the my trip on the 28th. I am just counting down the days!
- Jump-ups x50
- 12kg kettlebell push press x50
- Plyobox step-ups x50
- Clubbell clockwork squats x50
Got it in 11:44
I have to say I was beat up in a good way after this work out. I am looking forward to another round tonight. It has been busy and I will be working more overtime leading up the my trip on the 28th. I am just counting down the days!
Friday, March 11, 2011
More TACFIT 26
I just finished two sessions of TACFIT Echo at Delta Level two round of five moves 90sec on and 30sec off. Complete the cycle twice. All and all the workouts went well. I can't wait to see what Foxtrot brings on Tuesday.
Monday, March 7, 2011
Quick Update
I am now on Delta of TACFIT26. about 16 minutes into my 20 minute session yesterday I went to get up from the floor and tweaked my left knee yet again. I only tweaked it a bit though. I took off today and I will hopefully be back at it Thursday. REALLY ENJOYING TACFIT26 though that's for sure. Quick effective workouts, something different every time. I was able to get the warm-up and cool-down for each Alpha-Zulu. I really can't say enough about the program.
Saturday, February 26, 2011
Where Have I Been?
Well, I have been in the same places but I haven't found a lot of time to be able to post. Well tonight I will get in some posting time.
Good news my back is back to normal. I was deciding if I wanted to go back to TACFIT Mass Assault or get started on TACFIT26. After some thought I opted to start the TACFIT26 program because I am really craving the change from day to day that it offers. I am lucky enough to have such a generous coach/friend Mike Riveria a newly CST/TACFIT Instructor offered me up the program due to some things I helped him out with a while back. Mike just finished assisting Coach Sonnon with the very successful NYPD Tacfit course. He is one hell of a busy guy and a great man to have in my corner.
I have decided to start at the Delta level and go through Alpha-Zulu without keeping any kind of score. I figure it's a great way for me to really get the feel for the program. After all right now I don't have anything to base my scores off of yet anyways. Then I will start back at Alpha doing it at Delta however keeping score this time. I have done two rounds of Alpha and Bravo and I must say I am really liking it. The change in movements and time day to day is amazing!
I am very excited today because my wife and I decided to book a trip to Cuba. We will be leaving for seven days on March 28th. We were debating on going but finally decided to book it. It's always nice being able to have the extra motivation to look trim because after all I will have my shirt off 75% of the time.
Good news my back is back to normal. I was deciding if I wanted to go back to TACFIT Mass Assault or get started on TACFIT26. After some thought I opted to start the TACFIT26 program because I am really craving the change from day to day that it offers. I am lucky enough to have such a generous coach/friend Mike Riveria a newly CST/TACFIT Instructor offered me up the program due to some things I helped him out with a while back. Mike just finished assisting Coach Sonnon with the very successful NYPD Tacfit course. He is one hell of a busy guy and a great man to have in my corner.
I have decided to start at the Delta level and go through Alpha-Zulu without keeping any kind of score. I figure it's a great way for me to really get the feel for the program. After all right now I don't have anything to base my scores off of yet anyways. Then I will start back at Alpha doing it at Delta however keeping score this time. I have done two rounds of Alpha and Bravo and I must say I am really liking it. The change in movements and time day to day is amazing!
I am very excited today because my wife and I decided to book a trip to Cuba. We will be leaving for seven days on March 28th. We were debating on going but finally decided to book it. It's always nice being able to have the extra motivation to look trim because after all I will have my shirt off 75% of the time.
Tuesday, February 15, 2011
Some Light Yoga
Well I am happy to say that my back is feeling a lot better. As I thought by Saturday my next day off I should be good to start training again. Today I just did a full session of tacfit commando cool down 1 2 3 and it felt good to get in a good streach
I have still not decided what I want to do with regards to tacfit26 but I will think about it some more.
I found play sand for my sand bag but its damp so I have to lay it t on a tarp to dry. I hope it doesn't take too long to dry.
I did a practice test today for my up coming Security and Private investigator test and I got 80% so I was petty happy with that.
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Sunday, February 13, 2011
Back Update and Program Thoughts
Well I have to say my back was worse then I first thought but getting better. It was a bit sore the day I injured it but the next day it got worse. Yesterday I worked 12 hours with one less person on shift, the up and down and running around really aggravated it in the morning. It was the worse back pain I have ever had but didn't leave me immobile. By the end of the evening it was feeling a bit better. Today it's much better I can get up and down with out much pain and I can bend with much less pain. I feel like it should be about two or three more days before I am back to normal.
I think the thing that aggravated it was the DB Swing in Mass Assault. I am sure I got too aggressive with it and tweaked something from a reoccurring injury. The funny thing is this is the first time since I stopped training with conventional weight that I had that injury come back and of course it was with a conventional weight lol. I don't know what it is but I must see conventional weights and think "aggressive." I am really starting to consider doing the TACFIT 26 program starting at the lowest level (Delta). Part of me really wants to start the program because the fact that your doing something different every time with the time scheme and the training moves. Not to mention I have all of these toys that need to be played with lol. Although I just started Mass Assault I thought I might put it on the back burner for now to focus on Tacfit 26.
I really want to know what TACFIT 26 2.0 is going to look like. Scott Sonnon said that it is coming but nothing else has been said about it. I am curious to see if they are going to just change the production of it or it they are adding programs to it etc. We will see in time I guess.
One thing is for sure if I make a commitment to start TACFIT 26 I owe it to myself to stick to it into the summer.
I think the thing that aggravated it was the DB Swing in Mass Assault. I am sure I got too aggressive with it and tweaked something from a reoccurring injury. The funny thing is this is the first time since I stopped training with conventional weight that I had that injury come back and of course it was with a conventional weight lol. I don't know what it is but I must see conventional weights and think "aggressive." I am really starting to consider doing the TACFIT 26 program starting at the lowest level (Delta). Part of me really wants to start the program because the fact that your doing something different every time with the time scheme and the training moves. Not to mention I have all of these toys that need to be played with lol. Although I just started Mass Assault I thought I might put it on the back burner for now to focus on Tacfit 26.
I really want to know what TACFIT 26 2.0 is going to look like. Scott Sonnon said that it is coming but nothing else has been said about it. I am curious to see if they are going to just change the production of it or it they are adding programs to it etc. We will see in time I guess.
One thing is for sure if I make a commitment to start TACFIT 26 I owe it to myself to stick to it into the summer.
Thursday, February 10, 2011
A Little Back Pain...
Well I started another cycle of Mass Assault today and needless to say I finished my 4th round with two more to go and could feel my lower back tighten up. I told my self to stop and I actually listened! I knew this feeling from when I injured my back quite a while ago with conventional weight training. It's a bit sore right now but nothing a few days of intu-flow and rest wont help. I think I injured it doing too aggressive on the swing portion of the training so I have to be careful.
Tuesday, February 8, 2011
Where is the time going...
Well I guess I will give you a bit of an update.
I was able to get in a practice Tacfit Mass Assault on Saturday afternoon. I went through the warm up and cool down along with practiced the first 6 moves in level #1. I have to say they are harder then they look.
Six Moves level #1
-Squat/Curl
-Bridge Press
-Standing Side Bend
-Standing Row
-Twist Press Lx1 Rx1
-Swing Rx1 Lx1
Monday morning I did the warm up. I then preformed all the moves with 25lbs except for the standing side bend with 20lbs. I have to have I got one hell of a good sweat going. I cant even remember the last time I training with dumbbells. It's going to get hard to get in the 4x7 wave but I am going to do what I can with what I have to work with time wise. I have a few more O/T shift coming up so we will see.
I was able to get in a practice Tacfit Mass Assault on Saturday afternoon. I went through the warm up and cool down along with practiced the first 6 moves in level #1. I have to say they are harder then they look.
Six Moves level #1
-Squat/Curl
-Bridge Press
-Standing Side Bend
-Standing Row
-Twist Press Lx1 Rx1
-Swing Rx1 Lx1
Monday morning I did the warm up. I then preformed all the moves with 25lbs except for the standing side bend with 20lbs. I have to have I got one hell of a good sweat going. I cant even remember the last time I training with dumbbells. It's going to get hard to get in the 4x7 wave but I am going to do what I can with what I have to work with time wise. I have a few more O/T shift coming up so we will see.
Thursday, February 3, 2011
Not Sure of a Title...
Well it has been busy the last little while. I got a workday in on Tuesday morning. I did my compound training.
I have not had a chance to look over TACFIT Mass Assault much yet. I think I will check out the videos on Sunday. I looked through the manual however I am not 100% sure I fully understand the program. I get the 4x7 training of course however it the time under tension. I get the concept however I couldn't really find the section that has the timing. You complete all six moves back to back that part I got but I couldn't find the rest period. I am going to have to go through it again I guess.
I had a good few days off with my wife. Tuesday afternoon we headed downtownToronto
Today it's back to work for two, kind of off Saturday (helping father in-law with parts delivery for 5hrs), work O/T Sunday and off Monday.
I have not had a chance to look over TACFIT Mass Assault much yet. I think I will check out the videos on Sunday. I looked through the manual however I am not 100% sure I fully understand the program. I get the 4x7 training of course however it the time under tension. I get the concept however I couldn't really find the section that has the timing. You complete all six moves back to back that part I got but I couldn't find the rest period. I am going to have to go through it again I guess.
I had a good few days off with my wife. Tuesday afternoon we headed downtown
Today it's back to work for two, kind of off Saturday (helping father in-law with parts delivery for 5hrs), work O/T Sunday and off Monday.
Thursday, January 27, 2011
Waiting...
Right now I am waiting in my doctors office since 10:15 its now 11:30 but I have to see him as he is my specialest and I have to follow up. So here I wait typing on my little crapy phone waiting. I took an ot shift for tomorrow so I only had today off. Last night at 10:30 I got in my clubbell work and today its a Tacfit Commando Recruit 3 day. I have not been cake to get in a true 4x7 schedule in with all the ot I have been doing but im getting some work in and thats what counts! I also got some awesome news last night I cant talk about yet. I will bring it up in a while though.
Monday, January 24, 2011
Training / More Stuff...
Today...
Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
Good news I passed my physical re-cert so I am good for another 6 months until it expires. The pursuit course wasn't bad I did it in 2:32sec as a moderate pace and it had to be completed in 2:48sec. The "beep" test was not bad but the gym was so dry! After 1.5 on the beep clock my mouth felt like I just ate a bunch of chalk. It did not make for a pleasant run. I gritted my teeth and got through the 6.5 with not much problem.
I wont find out about my written portion until about 10 days or so. That's the part I have had problems with. It is hard to say how I did.
I picked up my 12-16-24kg pro kettlebell's and the two 12-16lbs med balls from extreamkettlebell.com after my police testing. I have to say I am pretty happy with the kettlebells however the med balls I am not sure about. I don't know if I am comparing them to Dynamax a little too much. I mean I did get two med balls for the price of one Dynamax. I just don't know if I like the quality of them. The stitching is ok right now but I feel like in time it might start to give way. The other think is the weight is not distributed evenly in the balls. It is almost there however not quite. I keep going back and forth on if I think I should return them and get one 14lbs Dynamax or just keep the 12-16. The other think I like about the Dynamax is they have so many sizes and they all match so if I want to get another few they will have them and they will all be the same. The owner of Extreamkettlebell.com will refund my money no problem so that's good. I also made a set of parallettes today seem here on Coach Sonnon's blog. I like them I just have to glue them because they feel a bit lose for my liking. They were very easy to make it just sucked cutting the pipe.
Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
Good news I passed my physical re-cert so I am good for another 6 months until it expires. The pursuit course wasn't bad I did it in 2:32sec as a moderate pace and it had to be completed in 2:48sec. The "beep" test was not bad but the gym was so dry! After 1.5 on the beep clock my mouth felt like I just ate a bunch of chalk. It did not make for a pleasant run. I gritted my teeth and got through the 6.5 with not much problem.
I wont find out about my written portion until about 10 days or so. That's the part I have had problems with. It is hard to say how I did.
I picked up my 12-16-24kg pro kettlebell's and the two 12-16lbs med balls from extreamkettlebell.com after my police testing. I have to say I am pretty happy with the kettlebells however the med balls I am not sure about. I don't know if I am comparing them to Dynamax a little too much. I mean I did get two med balls for the price of one Dynamax. I just don't know if I like the quality of them. The stitching is ok right now but I feel like in time it might start to give way. The other think is the weight is not distributed evenly in the balls. It is almost there however not quite. I keep going back and forth on if I think I should return them and get one 14lbs Dynamax or just keep the 12-16. The other think I like about the Dynamax is they have so many sizes and they all match so if I want to get another few they will have them and they will all be the same. The owner of Extreamkettlebell.com will refund my money no problem so that's good. I also made a set of parallettes today seem here on Coach Sonnon's blog. I like them I just have to glue them because they feel a bit lose for my liking. They were very easy to make it just sucked cutting the pipe.
Tuesday, January 18, 2011
Training Day Finaly, Gym Ring Setup Pictures
Well I finaly got some training in...
Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
I ran for 8 minutes at 6.5 and sprinted at 8.5 for a total of 9 minutes, just checking the legs before my physical testing.
Played around with the rings
I opened up my Elite Rings last night and put them up today. They are nice and sturdy, here is some pictures of the rings with the set up. I think I am going to put another 4'x6' up behind the beam you see in the pictures with anchor points to clip the rings into this way they are out of the way depending on what I am doing training wise. The Carabiner make it really easy to take them down and put them up, they are rated for 300lbs each so I think I am safe. The work bench and freezer is going to go and that area is going to be padded mat for yoga and body weight stuff.
Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
I ran for 8 minutes at 6.5 and sprinted at 8.5 for a total of 9 minutes, just checking the legs before my physical testing.
Played around with the rings
I opened up my Elite Rings last night and put them up today. They are nice and sturdy, here is some pictures of the rings with the set up. I think I am going to put another 4'x6' up behind the beam you see in the pictures with anchor points to clip the rings into this way they are out of the way depending on what I am doing training wise. The Carabiner make it really easy to take them down and put them up, they are rated for 300lbs each so I think I am safe. The work bench and freezer is going to go and that area is going to be padded mat for yoga and body weight stuff.
Monday, January 17, 2011
Update...
Work, work, work... It's a few weeks with vacation and sick coverage and its getting busier. I am trying to stay on top of my training without burning myself out with the extra 12's. On top of this I have to study.
I was not able to get in any training on the weekend other then some much needed Intu-Flow. I have the day off tomorrow and with get in some then.
Good news my Rings have arrived at my house so opening them up should be fun. I have found company that sells their own brand of pro grade kettlebells they also have a brand new 14" soft med balls. I am debating on getting them a 12lbs and 16lbs because they are half the price of the Dynomax balls and the quality looks good! The only down side is they only have 12lbs-16lbs and 20lbs sizes so unless they make more weights I am stuck getting dynomax balls to fill the gaps if I so decide. I think I might be getting a little bit a head of myself though. Here is the link for the med ball so you can take a look.
I was not able to get in any training on the weekend other then some much needed Intu-Flow. I have the day off tomorrow and with get in some then.
Good news my Rings have arrived at my house so opening them up should be fun. I have found company that sells their own brand of pro grade kettlebells they also have a brand new 14" soft med balls. I am debating on getting them a 12lbs and 16lbs because they are half the price of the Dynomax balls and the quality looks good! The only down side is they only have 12lbs-16lbs and 20lbs sizes so unless they make more weights I am stuck getting dynomax balls to fill the gaps if I so decide. I think I might be getting a little bit a head of myself though. Here is the link for the med ball so you can take a look.
Thursday, January 13, 2011
Moderate Day, Pull up bar is up
Intuflow Intermediate
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
As you can see I got my clubbells last night and love them. I upped the weight a bit today and felt good about it. I didn't do anything crazy with the 35 pounder though. I see the 35lbs has a thicker handle on it compared to the lighter weights. I am hoping this is right.
I also went to Home Depot today and got the stuff I need to construct the pull up bar and ring mount. I think I will put another 1 or 2 ring mounts in the room this way I can move them if need be depending on what I need to do workout wise. I am really happy with the end result though.
I gained a bit of weight over the holidays however I am happy to say I am now down to 193.6lbs on the scale. It's strange too because I feel like I could have been eating better. The great thing about the program that I am doing now is I have either kept or gained a bit of muscle mass. I am really liking the mix up or commando/mass work. I think Coach Rivera want me to do a few rounds of Mass Assault after this session is done.
I am figuring out what I want to do about my high day tomorrow because I got called in for 12hrs O/T. I might just have to get up early...
Here are pictures of my gym before...
This is the now so far...
CB compound work
Swing 20# 8x8
Gama Casts 25# 8x8
Barbarian Squats 20# 8x8
TACFIT Commando Cooldown #2
As you can see I got my clubbells last night and love them. I upped the weight a bit today and felt good about it. I didn't do anything crazy with the 35 pounder though. I see the 35lbs has a thicker handle on it compared to the lighter weights. I am hoping this is right.
I also went to Home Depot today and got the stuff I need to construct the pull up bar and ring mount. I think I will put another 1 or 2 ring mounts in the room this way I can move them if need be depending on what I need to do workout wise. I am really happy with the end result though.
I gained a bit of weight over the holidays however I am happy to say I am now down to 193.6lbs on the scale. It's strange too because I feel like I could have been eating better. The great thing about the program that I am doing now is I have either kept or gained a bit of muscle mass. I am really liking the mix up or commando/mass work. I think Coach Rivera want me to do a few rounds of Mass Assault after this session is done.
I am figuring out what I want to do about my high day tomorrow because I got called in for 12hrs O/T. I might just have to get up early...
Here are pictures of my gym before...
This is the now so far...
 |
| When you walk in... |
 |
| On the inside wall... |
 |
| Pull up bar with eye hooks for rings |
Wednesday, January 12, 2011
No/Low Snow Day
Yesturday
Intu-Flow Intermediate
Well I got up at 4:00am this morning to get all the snow cleared off the cars/deck and driveway before work. We got about 10cm of snow and they are not expecting it to stop until early afternoon. Needless to say I got my "Low/Mod" work in today.
I ended up going with the Elite II rings and should get them early next week. My clubbells should be in with in the next few day. I am pretty excited about that. I spoke to the company that I am getting the kettlebells off of and they said they have the 16kg and 24kg and should be getting the 12kg by the end of this week so I will be picking them up soon. They also said the 12lbs med ball should be in at the end of the month to early February. I will be going by Home Depot Thursday/Friday to pick up an Orbit 20" valve cover box for box jumps and what now with TACFIT. I also might pick up the material for my pull up bar. It's always fun setting this stuff up.
UPDATE: I got an e-mail delivery notification from Fedex. My clubbells were left at my step this morning. My wife text messaged me and said they brought them in and they were heavy! She has to slide one of the boxes into the house. It should like I have a lot to open tonight!
Intu-Flow Intermediate
Well I got up at 4:00am this morning to get all the snow cleared off the cars/deck and driveway before work. We got about 10cm of snow and they are not expecting it to stop until early afternoon. Needless to say I got my "Low/Mod" work in today.
I ended up going with the Elite II rings and should get them early next week. My clubbells should be in with in the next few day. I am pretty excited about that. I spoke to the company that I am getting the kettlebells off of and they said they have the 16kg and 24kg and should be getting the 12kg by the end of this week so I will be picking them up soon. They also said the 12lbs med ball should be in at the end of the month to early February. I will be going by Home Depot Thursday/Friday to pick up an Orbit 20" valve cover box for box jumps and what now with TACFIT. I also might pick up the material for my pull up bar. It's always fun setting this stuff up.
UPDATE: I got an e-mail delivery notification from Fedex. My clubbells were left at my step this morning. My wife text messaged me and said they brought them in and they were heavy! She has to slide one of the boxes into the house. It should like I have a lot to open tonight!
Monday, January 10, 2011
Few days of training
Yesterday
Intu-Flow Intermediate
Completed my compound "Mod" CB#15 work
TACFIT Cool Down #2
Today
Intu-Flow Intermediate
TACFIT Commando Mission 3 "High"
TACFIT Cool Down #3
RPE: 9 RPD: 3 RPT: 8
Today was a good session, I am beat!
I have to start remembering to write down my (Exertion, Discomfort and Technique) I keep forgetting to do that. I do go through them in my head and I guess that's really all the matters but it's good to keep record.
I am not sure what I am going to do about rings yet. The EXF Rings are sold out in Canada so they can't offer me them. They gave me the option if the Elite II Rings however they are fixed and don't spin freely and I am not sure if I would like that or not. I am waiting to hear back from the company in Toronto regarding the 12,16 and 24kg pro grade KB's and the 12lbs Dynomax med ball. I have placed an order with RMAX for 2x20lbs 1x25lbs and 1x35lbs clubbells. They have been shipped in three different packages and should be here around the 12th. My gym and slowly coming along. I have not decided if I would like to paint it or not. I am thinking about just leaving it concrete and putting up a large white board. I have cleaned up the gym a bit putting up a new shelve for storage of stuff I had on my work bench. I will be getting rid of the bench and moving the deep freezer as well so 90% of the gym will be training space. It's coming along. I would love to get a large timer however I don't think I can't spend the money on one. Maybe that will be a good birthday gift for xmas present this year.
Intu-Flow Intermediate
Completed my compound "Mod" CB#15 work
TACFIT Cool Down #2
Today
Intu-Flow Intermediate
TACFIT Commando Mission 3 "High"
TACFIT Cool Down #3
RPE: 9 RPD: 3 RPT: 8
Today was a good session, I am beat!
I have to start remembering to write down my (Exertion, Discomfort and Technique) I keep forgetting to do that. I do go through them in my head and I guess that's really all the matters but it's good to keep record.
I am not sure what I am going to do about rings yet. The EXF Rings are sold out in Canada so they can't offer me them. They gave me the option if the Elite II Rings however they are fixed and don't spin freely and I am not sure if I would like that or not. I am waiting to hear back from the company in Toronto regarding the 12,16 and 24kg pro grade KB's and the 12lbs Dynomax med ball. I have placed an order with RMAX for 2x20lbs 1x25lbs and 1x35lbs clubbells. They have been shipped in three different packages and should be here around the 12th. My gym and slowly coming along. I have not decided if I would like to paint it or not. I am thinking about just leaving it concrete and putting up a large white board. I have cleaned up the gym a bit putting up a new shelve for storage of stuff I had on my work bench. I will be getting rid of the bench and moving the deep freezer as well so 90% of the gym will be training space. It's coming along. I would love to get a large timer however I don't think I can't spend the money on one. Maybe that will be a good birthday gift for xmas present this year.
Thursday, January 6, 2011
No day, 100 posts...
Well this is post 100, I guess it's a good way to start the New Year.
Today was just Intu-Flow Intermediate practice
My back is starting to feel better. There is still a little twinge in it but nothing too bad.
I officially sold all of my equipment and am not buying some new stuff.,you got to love new stuff. I have placed orders in for Elite Rings as well as a the Henkin Fitness Ultimate Sandbag fillable up to 80lbs. The Sandbag is backed order until the 20th so they gave a promotional code to get 15 percent off to pre-order. I figured that would off set the shipping charge a bit.
I am about to pull the trigger on my clubbells. I am getting 2x20lbs,1x25lbs and 1x35lbs. I figure I will get some good use in with those and I can order more later if I want.
I am pretty pumped!
Today was just Intu-Flow Intermediate practice
My back is starting to feel better. There is still a little twinge in it but nothing too bad.
I officially sold all of my equipment and am not buying some new stuff.,you got to love new stuff. I have placed orders in for Elite Rings as well as a the Henkin Fitness Ultimate Sandbag fillable up to 80lbs. The Sandbag is backed order until the 20th so they gave a promotional code to get 15 percent off to pre-order. I figured that would off set the shipping charge a bit.
I am about to pull the trigger on my clubbells. I am getting 2x20lbs,1x25lbs and 1x35lbs. I figure I will get some good use in with those and I can order more later if I want.
I am pretty pumped!
Wednesday, January 5, 2011
No high session today...
Intu-Flow Intermediate
Well I must have pinched/pulled something in my upper right back area yesterday helping a guy move weights out of my house. It started to get sore last night and hasn't let up. It's not injured but it's more like a twinge feeling. Like someone is pinching my muscle. I am sure it will work it's way out and I will be back to my schedule on Saturday. I went to home depot this morning to check out pipe that I am going to need to make a pull up bar and a bar that I will hang rings on. I have to get some measurement and go back to get them cut. Here is what I am thinking about doing...
This will be for my pull ups
This for things. I am doing a different set up for things because I have a beam that I can attach it too and I think it will be much stronger on work where I am leaning away from the bar. Now I have to figure out the measurements and get the pipes cut.
Well I must have pinched/pulled something in my upper right back area yesterday helping a guy move weights out of my house. It started to get sore last night and hasn't let up. It's not injured but it's more like a twinge feeling. Like someone is pinching my muscle. I am sure it will work it's way out and I will be back to my schedule on Saturday. I went to home depot this morning to check out pipe that I am going to need to make a pull up bar and a bar that I will hang rings on. I have to get some measurement and go back to get them cut. Here is what I am thinking about doing...
Back with a mod day
Intuflow Intermediate
15# CB compound work
Swing 8x8
Double Gama Casts 8x8
Barbarian Squats 8x8
TACFIT Commando Cooldown #2
Felt great to be back in the gym with some sweat. I have sold all of my gym equipment the last thing to go will be the squat rack tomorrow evening. Now I get to pick up some new toys. I might have to wait for the end of the month though because primal fitness in Toronto is UT of a few things I'm looking for. That's OK though. I am thinking about painting the wall white and putting up the tacfit charts and a white board. I really want to make the space my own. We will see.
This was my first post with my new tablet on the blogger-droid app. Now I need to find an app that will follow blogs I like to watch. Anyone know of any...?
15# CB compound work
Swing 8x8
Double Gama Casts 8x8
Barbarian Squats 8x8
TACFIT Commando Cooldown #2
Felt great to be back in the gym with some sweat. I have sold all of my gym equipment the last thing to go will be the squat rack tomorrow evening. Now I get to pick up some new toys. I might have to wait for the end of the month though because primal fitness in Toronto is UT of a few things I'm looking for. That's OK though. I am thinking about painting the wall white and putting up the tacfit charts and a white board. I really want to make the space my own. We will see.
This was my first post with my new tablet on the blogger-droid app. Now I need to find an app that will follow blogs I like to watch. Anyone know of any...?
Published with Blogger-droid v1.6.5
Sunday, January 2, 2011
Long Overdue Update
Well it's the start of a New Year, bring it on! I had a great Christmas with family this year eating way too much and staying up way too late but sometimes you have to let lose a little. I have unfortunately not gotten in any training the first few days because of the hustle and bustle of the holiday and the last four days because I have not been feeling very well. My stomach is feeling "off" and I am feeling week and lethargic. I saw my doctor because I had an appointment regarding an unrelated issue. I brought up my symptoms and he told me to drink lots of clear fluids. I guess it sounds like I have something that is going around.
Since my last post about contemplating on getting rid of my gym equipment and replace it with a more "TACFIT" outfit I have decided to do it. I had to get over that "what if" feeling and move forward. I have full faith in RMAX and Coach Sonnon and I am willing to devote all of my training to the practice. I got a quote from RMAX 2x10lbs, 2x20lbs,2x25lbs,1x35lbs clubbells and it came to about $950, shipping will get us Canadian's every time! That was a little too steep for me given I will only have about $1200 to work with once I sell all my equipment. I am now waiting on a quote for 2x20lbs 2x25 clubbells and I think that will be more around what I am looking to spend. The company that sells Dynomax med balls and competition kettlebells are out of a few weights that I am looking for so I will have to wait until the end of January for them to come in. That's ok because it will take a bit of time for me to sell my stuff. I am looking at different options to make a pull up bar and ring attachments so that cost shouldn’t be too bad for those items
I posted an add just before Christmas on Kijiji (Canadian buy/sell) and I have gotten a lot of interest. I sold my lat pulldown and I am in the process of selling my squat rack. I will still have the bar/bench/weights and trees to sell. I have asked reasonable prices and so far I have gotten what I wanted for the items. It's amazing what some people will offer you though, I guess they go on the saying "all they can say is no." Oh well that's part of the fun in selling stuff privately.
I messaged Coach Murdock a few weeks before Christmas about possibly getting some CST lessons from him and I just received a private message on RMAX Forums from him last evening. He is on busy guy but we are going to try to set something up between February – April this year. I am pretty excited about that!
I think thats about it for the update, I am hoping to get back to training as soon as I am feeling better!
Oh ya I forgot one more thing, I got an Internet tablet on Boxing day. I guess you could say that was my Christmas present to myself. It is a cool toy to have and one reason I got it is so I can view the different Tacfit/Prasara videos when working out without having to transfer them to DVD. I was doing this before and it worked but using the tablet will be a lot more efficient. I also did a bit of modification to it so now I have access to extra apps and what not, I was pretty impressed with myself the figuring out the mods. I am pretty tech savvy but even that was a stretch for me.
Since my last post about contemplating on getting rid of my gym equipment and replace it with a more "TACFIT" outfit I have decided to do it. I had to get over that "what if" feeling and move forward. I have full faith in RMAX and Coach Sonnon and I am willing to devote all of my training to the practice. I got a quote from RMAX 2x10lbs, 2x20lbs,2x25lbs,1x35lbs clubbells and it came to about $950, shipping will get us Canadian's every time! That was a little too steep for me given I will only have about $1200 to work with once I sell all my equipment. I am now waiting on a quote for 2x20lbs 2x25 clubbells and I think that will be more around what I am looking to spend. The company that sells Dynomax med balls and competition kettlebells are out of a few weights that I am looking for so I will have to wait until the end of January for them to come in. That's ok because it will take a bit of time for me to sell my stuff. I am looking at different options to make a pull up bar and ring attachments so that cost shouldn’t be too bad for those items
I posted an add just before Christmas on Kijiji (Canadian buy/sell) and I have gotten a lot of interest. I sold my lat pulldown and I am in the process of selling my squat rack. I will still have the bar/bench/weights and trees to sell. I have asked reasonable prices and so far I have gotten what I wanted for the items. It's amazing what some people will offer you though, I guess they go on the saying "all they can say is no." Oh well that's part of the fun in selling stuff privately.
I messaged Coach Murdock a few weeks before Christmas about possibly getting some CST lessons from him and I just received a private message on RMAX Forums from him last evening. He is on busy guy but we are going to try to set something up between February – April this year. I am pretty excited about that!
I think thats about it for the update, I am hoping to get back to training as soon as I am feeling better!
Oh ya I forgot one more thing, I got an Internet tablet on Boxing day. I guess you could say that was my Christmas present to myself. It is a cool toy to have and one reason I got it is so I can view the different Tacfit/Prasara videos when working out without having to transfer them to DVD. I was doing this before and it worked but using the tablet will be a lot more efficient. I also did a bit of modification to it so now I have access to extra apps and what not, I was pretty impressed with myself the figuring out the mods. I am pretty tech savvy but even that was a stretch for me.
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