Rick's Blog

Okay not a lot of time tonight but had to say it was a great and tiring night at the dojo.

Went from soft work taking balance to hardwork dropping hits in to destroy posture.

Didn’t get my Canada Place workout but at least I did a nice Intu-Flow.

Need to set a new program from BER.

Good kid’s class

Then a good turn out for the adults.

LOTS of movement and thumping each other.

Worked on body movement to avoid then flow fighting.

Finished with a nice round of conditioning.

A recharge and reset day.

Getting ready to renew………………….

Started with a good full Intu-Flow mixing levels to work out everything really well.

Went into some hip opening exercises.

Tried a couple I got off YOUTUBE from a Yoga lady — might be great the day I can even  get into the pose she starts the exercises from. LOL

Then Kata.  Really enjoying doing Kata again since all the changed have it flowing.

Then a good round of foundation conditioning.

Helped Adam with some clinch and arm drag stuff he was working with Bernie on.

Just a great morning.

Did a nice 30 minute Intu-Flow

Then into the Mini-clubbell workout from CSTG

Did 1 minute of each of the following – no stops – no rests – start to finsih

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

Did a Yoga Flow to cool down.

Did KATA

Did a few neck and shoulder Intu-Flow

Then worked some more with the mini-clubbells for arm circles and a couple of others.

Felt great.

Love CST

Usually get a workout in on Thursday but not tonight for various reasons.

Will do some Intu-Flow before bed and make up for it all with a long workout tomorrow night.

Kids Class:  Warm up and then body weight exercise:

Quad press x 20

Spinal rocks x 20

Squat down drop to quad press right into spinal rock squat rise x 20

Sanchin strikes

Lead hand strikes on pads

Lead hand reverse hand on pads.

Adults:

Intu-Flow

Stick on stick work

Stick with counter

Stick counter attack

Stick counter close

Stick counter close – lots of fight back

Stick vs empty hand

Avoid and close

Avoid and strike

Close hard fast furious

LOTS of fight back

Kata

Didn’t stay to work out at the gym because I was supposed to drop the car off for some work at the dealership but they could not take it tonight.

Was going to workout later but then my daughter wanted to go see a movie so we saw Star Trek  – liked it.  Love going to movies with my daughter so no way I was going to say no.

Back on track tomorrow night.

Oh yeah meant to click spam a comment and mistakenly clicked on the spammer’s link – pop up pop up etc.  I hate spammers. 

Monday and at the Dojo

Kids class was a little warm up running.

Then training knife sparring (cut up belts wrapped in tap so soft and safe).

Then what to do with a knife against you.

Adults

Intu-Flow warm-up

Flat foot squats

Flat foot squat to shin squat and switch

Squat walk

Long leg squat walk

And the a night of grappler tool box striking.

Leg swoop.

Leg thread

Helicopter

Helicopter with aerial leg thread

Then with the pads: leg swoop heel kick rotating into aerial leg thread round house kick.

Then

Spinal rock pike to shoulder and bicycle

Hurdler’s spinal rock

Front shoulder roll

The with the pads:

Spinal rock to pike with heavy heel kicks

Hurdler’s spinal rock the foot delivers a Uechi font kick as you roll back over.

Front shoulder roll drags the heel over into a heel hit.

We also did this one close hooking a leg with the arm shoulder rolling and heel kicking to take them down.

Then soft work one partner on the ground another stomping them.

Then two stomping them.

Then they could be a quad or kneeling or no back – one then two stompers.

Then on their knees to throw round house kicks and then front kicks.

Then the hard side using the elbows to intercept kicks.

The using the elbow pivot point to strike.

Then mix back in the soft avoidance and have one attacker and then two with the person on the ground using all movement and strikes and attacks to get back to their feet.

Then Kata.