Rick's Blog

Just was busy with the family and buying a new (to me) car.

Feeling good though and the back is okay so looking to June to CRANK things UP!

That back muscle acted up again so it was lots of Intu-Flow and IUPA Flow Kata.

Worked long so only had an hour with travel time down and back to the gym from my office.

I had the min-clubbells so I did the CSTG workout.

CSTG

Level 1:

Mobility primer:  Warm-up

45 seconds of each workout continuous to the end no breaks:

Dynamic Warm-Up

Rock it

Arm cast

Swing

Shoulder cast

Shoulder park squat

Shield Cast

The Spiral line

Left Overhead roll

Right Overhead roll

Straddle stance lift up

Side squat flay press

Cardio Lunge

Front lunge bicep curl

Side lunge lateral raise

Rear lunge triceps extension

Chest and Core

Barbarian torch press from sit up

Left Lateral crunch muzzle down

Right Lateral crunch muzzle down

Floor press

Pull over

Back Strengthening

Superman

Left Lateral crunch muzzle up

Right Lateral crunch muzzle up

Kneeling row

Kneeling fly

Yoga Flow

Start to finish about 45 minutes

Kids Class:  Lots of physical work including squat to quad press to spinal rock and up and REPEAT.

Then take down and knee ride.

Then reverse the take down.

Then open guard.

Then grappling scrap.

Adults:

Foundation conditioning.

Absorption of strikes.

Then five hits with impact to absorb.

Then five hits with impact you absorb and control the limb.

Then five hits with impact you absorb and control the limb and strike an opening.

Then free flow half speed play exchanges focusing on using movement to strike openings.

Then just legs at the same speed but at clinch distance.

Then both legs and hands.

Then Kata.

Kids class – worked with stick then pocket stick sticking and striking then empty hand.

Adults:  Started out with just Frank and I so we worked Softwork structure destruction. 

Then striking softwork structure destruction.

Then absorbing the strikes and hitting openings as they destroy your structure.

Then moving into Hardwork with resistance to any structure destruction as we strike back.

Then into more resistance and more active fight back.

Then onto CQC leg striking from clinch.

The knee felt great tonight…………

Worked out that muscle in my back and it feels better.

Lots of Intu-Flow and deep knee work.

Loving that I can do the deep knee work again.  Still places I cannot move quickly through but move through I do.

Still have that back muscle giving me trouble.  The one on the inside just under the shoulder blade.

But that doesn’t stop the teaching and some training.

Kids class we worked on kicks and the Uechi front kick in particular.

Adult class was all on short power clinch striking.

Started with kicks and the variety of kicks you can do from the clinch.  Many altering similar kicks with Intu-Flow movements.  For example the hell stomp/thrust kick is move effective if you press the heel out in that circle because it forces the leg you are kicking to pop out of position.

The knee circle where you bring the knee across to the other knee and out is a strong compression strike and when aimed across the body to the opposite leg you can pop it out of position.

So a wide variety of short power clinch kicks.

Then on to the upper strikes, fist and open hand, elbow pit and a variety of elbows (didn’t even get to all the shoulder striking.)

All these were first done into pads and then softer on your partner and then putting upper and lower body together in flow.

Then we did nice lighter foundation conditioning.

Have a twinged muscle in my back so just stretched it out today and nothing else.

A nice low intensity day.

Intu-Flow warm up.

Kata

Kata discussion

Knee work – can do squat walks again (yeah!)

Foundation Conditioning. 

Nothing like foundation conditioning for toughing the body and working o striking.  Those fools who say you can’t condition the throat or eyes so don’t bother conditioning any part of your body have no martial understanding whatsoever of conditioning.

I had a nice long time in the CP Fitness Centre with the entrie gym all to myself.

I did a nice long Intu-Flow warm up.

Then I picked up the mini-clubbells and did (no stopping):

1 minute:   Rock it

1 minute:   Arm casts

1 minute:   Swings

1 minute:   Shoulder casts

1 minute:   Shoulder park squats

1 minute:   Shield Casts

1 minute:   Overhead rolls left

1 minute:   Overhead rolls right

1 minute:   Straddle stance lift ups left

1 minute:   Straddle stance lift ups right

1 minute:   Side squats flay presses

1 minute:   Front lunge bicep curl

1 minute:   Side lunges lateral raise

1 minute:   Rear lunges triceps extension

1 minute:   Barbarian torch press from sit up

1 minute:   Lateral crunches left muzzle down

1 minute:   Lateral crunches right muzzle down

1 minute:   Pull over

1 minute:   Superman

1 minute:   Lateral crunches left muzzle up

1 minute:   lateral crunches right muzzle up

1 minute:   Kneeling rows

1 minute:   Kneeling flies

Then went into a brief Yoga Flow to cool down

Then worked knee work for 15 minutes:  Shin boxes, shin squat switches and a number of other pushing the knee – which felt darn good.

Then picked up the mini-clubbells again (no stopping):

4 Right side circles to front

4 Right side circles to back

4 Left side circles to front

4 Left side circles to back

4 front circles left

4 front circle right

4 Back circles clockwise

4 Back circles counter clockwise

4 figure eights sides forward

4 figure eights sides backwards

10 swings

10 swings to park

10 swings to park to shoulder cast

10 swings to shoulder cast but out to arms straight

10 swings to shoulder cast to press

10 swings to shoulder cast to press then tip muzzle to face and then to torch and back to face

10 swings up the back (think Kimora) right

10 swings up the back (think Kimora) left

10 front right1

10 front left — crap can’t remember the name where you keep the muzzle pointed down but bring the arm around the head.

10 rear right of above

10 rear left of above

10 jerks

10 baseball swings right

10 baseball swings left

10 on each arm of press up swing back

50 (each arm) drumming

Into a Yoga Flow to compensate.

Kata:

The five IUPA Uechi Kata fast all out

The fice IUPA Uechi Kata slow for cool down

On to back for shoulder loosening work

On back hip and knee loosening

Corpse pose to end

I was not kidding it was long and great.