Rick's Blog

8:00 a.m. in at the dojo, tired but started up with Intu-Flow to get mobile then a few knee rolls and pigeon poses then just a few spinal rocks to loosen the back.

Just a nice slow warm up, then the medium intensity strength program:

Round ONE:

2 rounds of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

1 minute rest

Round TWO: 

2 rounds of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

30 seconds rest

Round THREE:

1 round of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

15 seconds Rest

Round FOUR:

1 round of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

So we did two rounds with 2 sets of Forward Pressure to make six rounds of it all together because we added a round with just a 15 second break.

Doing RESET in-between.

Some of my on the back arm circles to workout the shoulder pressure after all of those FPs.

Tough so early on a day I was tired but I really enjoyed it and after the first two rounds with 2 FPs the next two with only 1 seemed easy.  Somehow the one leg squats didn’t get easier – LOL.

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

Just went down for some Intu-Flow and mobility work.

Only about 40 minutes but time to work the body out and get all the joints lubed and the muscles and fascia loosened up.

Intu-Flow then a lot of playing with flow fighting in tight real close work and we went for well over an hour and were dripping in sweat at the end — just in time for:

The high Intensity Workout for this night.

3 rounds of FlowFit 1 level 2

45 seconds of squat and shin squat switches.

45 seconds of rotating from quad through under into reaching arch and back rotating sides.

1 minute rest

repeat round

30 seconds rest

repeat round

15 seconds rest

repeat round

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

Great night — Debbie was back in class after some time off and it was super to have her positive energy in the school again.

Okay a good Intu-Flow then into Avoidance of straight kicks then add in all kicks then adding in using the shoulder arm screw to sheer off a kick as you avoid.

Then into strike absorption to the upper chest then slapping the face then hitting, then multiple strikes then avoiding the strikes.

Then using the shoulder as you avoid.

Then using the shoulder and roll into Sanchin.

The shoulder roll into Sanchin and use the other arm to elbow limb destruct.

Then shoulder roll into Sanchin and elbow strike body an head.

Then same as above only back to the first drill absorbing the strikes to the upper chest you absorb the elbow strikes.

All not too fast and pretty safe.

Then the medium intensity strength program:

Round ONE:

2 rounds of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

1 minute rest

Round TWO: 

2 rounds of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

30 seconds rest

Round THREE:

1 round of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

15 seconds Rest

Round FOUR:

1 round of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

So we did two rounds with 2 sets of Forward Pressure to make six rounds of it all together because we added a round with just a 15 second break.

Doing RESET in-between.

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

Another nice night at CP Fitness centre.

When down for an hour doing a nice thorough Intu-Flow and then mobility moves.

Lots of Pigeon poses and Knee rolls and Be Breathed spinal rocks.

Lots of movement to worked out last nights High Intensity workout.

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

Intu-flow

Strike absorption for over an hour.

Then strike avoidance.

Then the high Intensity Workout for this night.

3 rounds of FlowFit 1 level 2

45 seconds of squat and shin squat switches.

45 seconds of rotating from quad through under into reaching arch and back rotating sides.

1 minute rest

repeat round

30 seconds rest

repeat round

15 seconds rest

repeat round

Yeah we added a round tonight and again cut the rest time in half.

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

No Intensity Day — and I took that to heart

Sunday – family day – celebrated my youngest daughter’s 20^th birthday (actually Friday but this was the family get together day.)

Will do some Intu-Flow before I go to bed later.

A restful day and the cold is much better.

Okay one of my goals has been to do a one leg squat into a hurdler’s spinal rock and back up one leg squat and today I DID IT –ON EACH LEG.

Now I still have to try doing it holding my foot like coach in FlowFit 2 but I was very happy.

In my medium program today I did most of the one leg squats with the leg in front so at the end I thought – I think I could do it now – and I did.

Still have that darn wheel thing to do for Spider monkey but hey – one move down!  (Marcus you monster you!)

Today I have a cold and not much energy but Intu-Flow and a little rolling got me going (no partner work due to the cold).

Then the medium intensity strength program:

Round consists of:

2 rounds of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

1 minute rest

1 round of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

30 seconds rest

1 round of Forward Pressure Level 1

45 seconds one leg squats – 45 seconds on EACH leg.

Doing RESET in-between and after three of the vibrations I can now drop my heart rate 30 beats a minute.

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

Wow I had a great night.

I went down to the gym about 6:40 and started a fast Intu-flow with 10 reps of everything I was doing from four different neck circles down and then working all the way down to my toes.  It took half an hour.

I had brought in the mini-clubbells so the next half hour was working with them.

Then I started on ground work with spinal rocks and pigeon poses and rolls and hip opening moves and that long shoulder routine on my back and about 8:25 they started to wash the floor so I called it a day.

I feel all loose and relaxed and I feel great.

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/

Some intu-Flow to warm up.

Moving into Wauke usage.

Moving into Wauke limb destruction.

Moving into Limb destruction/limb conditioning.

Moving into multiple strikes.

Moving into looking for the holes as you are hit with multiple strikes.

Then the high Intensity Workout for this nihgt.

3 rounds of FlowFit 1 level 2

45 seconds of squat and shin squat switches.

45 seconds of rotating from quad through under into reaching arch and back rotating sides.

1 minute rest

repeat round

30 seconds rest

repeat round

Bodyweight Exercise Revolution:

http://www.bodyweightexerciserevolution.com/