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.
Friday, September 17, 2010
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.
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