Rick's Blog

Okay today was my last high intensity day.

I did a lot of Intu-flow because it was 8:00 a.m. and I am not a morning person.

Lots of get ready and then I started this time I cut the time between repetitions down to 15 seconds. 

I had planned to do four rounds and then see.  I was looking for a solid 8 in intensity for me so when I got to the end of the fourth round I knew I could still do one more – so I did.

45 second braced quad press/head press

45 second one leg squat to level 1 leg swoop alternating legs

45 second spinal rock to crow entry position

45 second table top/ squat leaps.

5 reps

15 seconds in-between.

Intensity – first of all we each reach our points at different times based on our own fitness level.

10 is throwing up.

Heard some other definitions I would interpret as:

At a true 8 you just don’t feel like you could do more but if you were sitting on your couch and a bear broke in – you could still run.

At a true 10 you CAN’T do more and if you were sitting on your couch and a bear broke in – you just don’t care enough to move.

I was at an 8 by the end of the fifth round.

So I figured out part way through this that weighing myself was pointless – I was putting on muscle.

So the true test was that I took about 2 inches off my waist.

What did I think–

Tomorrow I start another 28 days at Level 2.

Nice full Intu-Flow ten reps of each movement.

THEN:

45 second braced quad press/head press

45 second one leg squat to level 1 leg swoop alternating legs

45 second spinal rock to crow entry position

45 second table top/ squat leaps.

4 reps

30 seconds in-between.

I was supposed to be on a no intensity day with just Intu-Flow but got into the action teaching tonight on some flow drills – destroying structure step by step then from the clinch then off an attack and then —- well it was just fun and it got to be more fun as we worked on the difference between being strong through tension and being strong through proper alignment and structure and properly applied strength.

Okay so not TOO bad but not a “no intensity day”  but so much fun.

Did my high intensity night tonight with:

Nice full Intu-Flow ten reps of each movement.

THEN:

45 second braced quad press/head press

45 second one leg squat to level 1 leg swoop alternating legs

45 second spinal rock to crow entry position

45 second table top/ squat leaps.

4 reps

30 seconds in-between.

AND I picked up the pace from last night.

AND for fun on my last round:

1)      I was doing the presses with a stack of blocks (to set the step aerobic plank on) and I took off two blocks for a deeper bend.

2)      I did the second level leg swoop (after pressing it to the side you swoop to the back.

3)      I went into entry crow position on toes (second level) and did the last one into full crow.

So lots and lots of fun.

Really enjoyed pushing myself to up the last round even father than I expected.

Lots of warm up.

Taught flow and absorption and fun creating tension chains and acting on them.

Medium intensity (so i match the last high intesnity but at a slower pace):

45 second braced quad press/head press

45 second one leg squat to level 1 leg swoop alternating legs

45 second spinal rock to crow entry position

45 second table top/ squat leaps.

4 reps

1 minute in-between.

A nice no intesity day

Today was a no intensity day lots of Intu-Flow and came flow work.

Wow I am already coming to just 2 x 4 left.

Okay tonight was the high intensity for the blended circuit.

Did a good strong Intu-Flow and then added a rep.

45 second braced quad press/head press

45 second one leg squat to level 1 leg swoop alternating legs

45 second spinal rock to crow entry position

45 second table top/ squat leaps.

4 reps

1 minute in-between.

In Circuit A the one leg squats were hard.

In Circuit b the leg swoops with both hands on the ground were hard (always released a hand previously).

SO as the final circuit blends these together guess what – the one leg squat and leg swoop are blended into one move.

You can do a lot on moves in 45 seconds…………………

Okay tonight on to the blended circuit for my medium intensity tonight.

45 second braced quad press/head press

45 second one leg squat to level 1 leg swoop alternating legs

45 second spinal rock to crow entry position

45 second table top/ squat leaps.

3 reps

1 minute in-between.

Lots of softwork drills before that

Well Sunday I did the Circuit A of the fat burn for the medium intensity work out.  Reread and found I should be doing the one legged squats 45 second (each repetition) on each leg for 45 seconds and not alternating for 45 seconds.  Just as happy I discovered this later on I found the one legged squats the hardest.

Monday took the class through the High Intensity:

10 quad presses

10 spinal rocks

10 Level 1 leg swoops (Both sides = count of 1)

10 squat leaps.

5 Reps

15 seconds between each rep.

Doesn’t sound like a lot until you do it and push the pace to make an Intensity level of 8 (o being sitting on a couch and 10 being bent over ready to vomit.)

We pushed it and after we were done for a moment or two we looked at the time and it was eight minutes from when we started.  So not bad.

And I hit my 8 for sure.

Now I move into a no intensity and low intensity drill and then the two circuits combine.

Now in Circuit A I found the one leg squats the hardest and in Circuit B the leg swoops.  I have done lots of leg swoops but by releasing the one hand (for self protection moves).  Not releasing my hand change the leg out from a chest expansion (breath in) to a compression (breath out) and I am finding ti hard to get my breathing where I want it.

Now in the combined circuit guess what?  They put the one leg squat and the leg swoop into one move so I get to combine the two moves I found most difficult – sweet!

Staying on track with my Body weight Exercise program and fitting it into marital arts training.

Did another four day cycle and push the high intensity well into an 8 for myself.

Tonight was no intensity so I did an Intu-Flow Ageless mobility combination mobility workout for 95 minutes.  No intensity just great movement of each joint.