Ah a low intensity day on a teaching day – hmm.
Worked the kids and me.
Flow fighting work with the adults after Intu-Flow – lots and lots of very cool things being learned.
Did conditioning with two rounds taking and then two absorbing.
Lots of fun fun fun and good flow………………
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/
It was a nice no intensity day so I did a half hour Intu-Flow and the long shoulder workout on the floor I posted previously for ten minutes then hip openings and knee rolls – lovely.
Of course the long talk with my treasured friend Laird helped improve my whole week.
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/
Another low day but I had to put in my High Intensity day.
Intu-Flow
10 Quad Hopes
10 Butterfly Spinal Rocks (knees spread sitting up come together as you rock pike up on shoulders and spread knees, back together as you rock back up)
10 leg swoops both and on ground leg threaded out to the side then swooped around back under the other foot to hurdlers position back to quad and then the other leg same thing for a one count.
10 prisoner squat leaps (squat with hands behind the head and then leap spreading the elbows.)
Stayed at 4 reps BUT dropped from 30 seconds in between rounds to 15 seconds.
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/
It has been a stressful weekend.
Bakcground for this crap of a weekend:
My daughter had a guy friend going to a work/development program with her who needed a place to lives so back on December 12th we took him in with the expectation he pay $75 / week room and board and not come home drunk or impaired in any way.
That rule was broken a few times and we gave him a second chance. This is a young man for who life has kicked the crap out of through the foster system etc and we thought we could help.
A couple of weeks ago he stiffed us on his rent and blew it playing pool (and losing) and we talked it out and thought it would be a lesson to show people can hang in there for him but he had to pay his next rent plus half of what he owed.
So Friday he was to pay $225 (two weeks plus the $75) – he gave us $140. He had bought a pair of glasses instead of paying us and we said this means you’ll have to leave. We meant in the morning after we talked but he turned and left at 10:30 pm. Into the cold …………..
We discussed with our daughter giving him another chance and told her we would talk to him. He came by but drunk and there were not so pleasant things said.
Now it would be easy to just write this off except he was truly hurt by our “betrayal” and he was just not able to understand how the money calculated etc. and that he had not done as he had promised. (There were some other factors but this is what it hung on.)
Bottom-line he was mad and angry because he had come to trust us and “through his own actions” caused us to do something he felt betrayed by.
The things that were said in anger mean he cannot come back but I am left with feeling like our intentions to show this young man people could care for him only proved his former belief that people screw you over.
Rationally it was his own actions that were consequenced but somehow it is not my rationale brain that is working this weekend.
So I was way down with absolutely no intensity available and ready to say FUK IT I’ll skip tonight and bump my program a day.
But that is the road to ruin.
So, as we say in my school, I told myself to: “Suck it up, princess.” (In my school the princess in the saying is non-gender specific.)
So I did.
I did my Intu-Flow and medium intensity program with some good knee rolls etc afterwards.
Hard but glad I did it.
Medium intensity (purpose – strength building for lean muscle):
45 seconds head press from downward facing dog
45 seconds squat and reach back
45 second one leg squat leg back unassisted – on EACH leg.
4 rounds
1 minute in-between
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/
Low intensity day
It was a low intensity day and I sure felt like I had low intensity today.
Crap stressful week and a crappy stressful night.
Did get to spend time with visiting grand-baby Makayla though and that was great.
Did Intu-Flow, little fast flow fighting with Adam and developed (for me I am sure people out there do it) a shoulder loosen move while lying on your back. Found some real tension in my right shoulder at the peak of the move.
Okay lie flat on your back.
Start with one arm.
Move your hand to your stomach and point your fingers straight up towards your face.
Run your hand up the centre line of your body then face then head until the fingers touch the ground (you’re lying down remember).
Then extend your arm straight up and the goal is to place as much of your arm as flat on the ground as possible staying in a 3 / 4 or less if you experience pain.
Then keeping your arm as flat on the ground swing it out to the side and along the ground to your hip to start again – do ten.
Now repeat the circle in the other direction.
Now do the other arm.
Now do both arms (you will find this gives even more difficulty up top if you are experiencing tension.
If you do experience discomfort take it slow and breath through it as you relax but don’t go above a 4.
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/
Today was a no intensity day so I went down to the gym and did a nice Intu-Flow and then I was all alone so I took advantage to do some slow rolling on the big hardwood floor working out any sharp edges on my body as I roll.
Going to post the link to the program I am posting about working on it::
http://www.bodyweightexerciserevolution.com/
Intu-Flow
Flow fighting for over an hour
Then:
10 Quad Hopes
10 Butterfly Spinal Rocks (knees spread sitting up come together as you rock pike up on shoulders and spread knees, back together as you rock back up)
10 leg swoops both and on ground leg threaded out to the side then swooped around back under the other foot to hurdlers position back to quad and then the other leg same thing for a one count.
10 prisoner squat leaps (squat with hands behind the head and then leap spreading the elbows.)
Stayed at 4 reps BUT dropped from 1 minute in between rounds to 30 seconds.
30 seconds that tends to crank it up a little.
Marcus you are right –we may not train like UFC professional fighters but we certain are not the two - one hour classes a week people that a certain someone trains.
Going to post the link to the program I am posting about working on it::
http://www.bodyweightexerciserevolution.com/
So Intu-Flow to loosen up the flow fighting drills for an hour straight and solid.
Then:
45 seconds head press from downward facing dog
45 seconds squat and reach back
45 second one leg squat leg back unassisted – on EACH leg.
4 rounds
1 minute in-between
Then moves from Prasara Yoga and other Sonnon products to work out the tensions.
Going to post the link to the program I am as I post about working on it::
http://www.bodyweightexerciserevolution.com/
I had a great low intensity night.
Went down to the gym and worked a nice long Intu-flow with mini-clubbells added on at the end repeating all the arm moves.
Lots of knee rolls and hip work.
Felling good.
Going to post the link to the program I am as I post about working on it::
http://www.bodyweightexerciserevolution.com/
It was a no intensity night and that was nice but I must say after pushing through and taking yesterday’s high intensity from 2.5 minutes between rounds to 1 minute just like I had planned despite being very tired – I FEEL GREAT.
I am so glad I did it.
Tonight lots of softwork on destruction of structure taking that to using strikes to accomplish more than just punishment to clinch to short strikes to knee work to foot hooks to sweeps to flow and right back to the start with ALL OF IT in the mix.
Lots of fun.
Going to post the link to the program I am as I post about working on it::
http://www.bodyweightexerciserevolution.com/