Rick's Blog

Pondered when picking up the ten pound clubbells instead of the mini-clubbells (5 pounds) if I should do 30 seconds for each exercise and not the full minute.

Decided to go for the full minute because I didn’t get any workout in Friday.

So an nice brief Intu-Flow warm up then I picked up the 10 pound clubbells and went into the meat of the program with each of the following exercises  for one minute and no breaks and no rest straight through.

Rock it

Arm cast

Swing

Shoulder cast

Shoulder park squat

Shield Cast

The Spiral line

Left Overhead roll

Right Overhead roll

Left Straddle stance lift up

Right 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

Short Yoga Flow to finish

No workout tonight.

Long week going to give CSTG with the 10 pound clubbells ago Saturday morning.

Didn’t stay late to workout as we had a long day BUT I did my CSTG workout tonight at home and I feel great.

CSTG has that really nice constant flow of one exercise to another with the mini-clubbells working all the body for 23 straight minutes.

Had some fun with the kids class because I handed out our “Cheap” Eskrima sticks (read doweling) to them and took them through the CSTG program.

Even with our mini-clubbells these exercises put the kids through their paces.

Then our version of a Sanchin strike and then showed how that realated to lead hand back hand lead hand on pads.  Then finished by adding a knee after the strikes.

Adult class began with a warm up then right into conditioning.

Conditioning is a great way to crank up the energy and have some fun.  I know it terrifies some of the folk out there who try ot put it down because they do not understand and have no idea how to actually use skill in the process. The “all you do is stand there and get hit” comment is a sure sign the person writing ahs NO idea of what it is or how it is done.

I took the last of the arm conditioning drills to use as an entry:

Using the body and forward Uechi hand position – took that into MANY variations of where to take it.

Then had more movement and evasion for the meat puppet to show the limitation of the entry unless it is set up properly.

Then had the meat puppet launch attacks which should the high value of the entry as an aggressive attacking response.

But people quickly saw witho0ut proper body mechanics it just became a parry.

Then ended with Kata.

A great night.

Did a quick Intu-Flow and then picked up the minis for the CSTG program.

Didn’t have my sheet but looks like I just missed one exercise:

Rock it

Arm cast

Swing

Shoulder cast

Shoulder park squat – missed this one

Shield Cast

The Spiral line

Left Overhead roll

Right Overhead roll

Left Straddle stance lift up

Right 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

very Short Yoga Flow to finish

A good night at the dojo – lots of contact takedown work.

Conditioning 

Kata

Crap day.

It will be better tomorrow.

Just worked mobility

A nice fast Intu-Flow warm up.

Then grab the mini-clubbells and do one minute of each of the following – no stops – no breaks.

This time I picked up the intensity and pace to crank up the effort.

Dynamic Warm-Up

Rock it

Arm cast

Swing

Shoulder cast

Shoulder park squat

Shield Cast

The Spiral line

Left Overhead roll

Right Overhead roll

Left Straddle stance lift up

Right 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

Short Yoga Flow to finish

A nice fast Intu-Flow warm up then grab the mini-clubbells and do one minute of each of the following – no stops – 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

Left Straddle stance lift up

Right 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

Short Yoga Flow to finish