Was a little hot — 35 degrees

LOTS of walking.

Walked most od the strip that night.

Going to see Penn & Teller tonight

Having fun

Great conditioning and some great NLD.

Will post probably next Sunday or Monday night.

Might find a computer to use before then but I will be out of usual email touch.

Alternate email uechi0000007@hotmail.com

No set exercise today just out preparing for our trip to Vegas and The Grand Canyon.  Going to see Penn and Teller, KÀ Cirque du Soleil and a Medival dinner and show.

So I will not be posting from the 14^th to 20^th.

Tonight we went to The Freewill Shakespeare Festivall takes place at the Heritage Amphitheatre in Hawrelak Park and saw Titus Andronicus.  When we get back we will go see the second play this year Comedy of Errors.

We have gone to this about seven eight years now and love it each year.

Did a nice long Intu-Flow

Did Shivea Rea’s Creative Core Abs Flow Yoga workout

Rav and I both agree if you do all three you really feel it and there are moves she can do that we just can’t.

Then washed the mats down with the Citrus II -  great medical cleaner for mats:

http://www.citrus2.com/cleaner.html

Good for mats because:  Citrus II Contains no alcohol and will not dry out vinyl or naugahyde surfaces.

Although I noticed Zebra has a good one that doesn’t have to be rinsed. (I am sure if if is from Zebra mats it won’t dry them out either.):

http://www.zebramats.com/cleaner.html

Did a nice long Intu-Flow

Did the CSTG Mini-Clubbell workout

Did some of the Core Abs Water flow

Did hip opening work in deep pigeon

Did LOTS of shoulder opening work on the weight bench.

Did some back bends on an exercise ball.

Tonight worked a little late again then went down to the Canada Place fitness centre.

Focused on a long thorough intu-Flow.

Then onto the weight bench to work at getting my shoulders mobile enough for that wheel pose.

Then Kata to top it all off.

A really enjoyable set of movements (Okay so the shoulder work was not all that enjoyable but the small gains I had made were.)

Little warm up.

Little Kata.

Foundation conditioning.

Weird absorb and retaliate strikes.

Weird situational strikes.

Knife work.

Home time – no yoga tonight.

Okay so after putting in a little extra time at work my wife and I headed down to the Canada place Fitness Centre to do a little workout.

Tonight’s goal was a nice long thorough Intu-Flow which I did for almost 30 minutes.

Tthen I went over to a weight bench and had the mini-clubbells solely for the purpose of adding depth and weight onto my shoulder opening movements. 

I think part of why I cannot do that wheel pose is my lack of shoulder mobility and back bending ability.  So I am working on both.

Then home for a nice curry dinner and later on I decided I felt like some yoga.

So I pulled out Shiva Rea’s “Fluid Power Vinyasa Flow Yoga” DVD.

It has a really interesting feature where you go to a matrix and select a series of flows you want to do.  The DVD also offers preset flows but I wanted to create my own:

Prana Flow Meditation (Think Taiji Yoga)                                7 minutes

Foundation Vinyasa    (bend twist …..)                                  13 minutes

Water Core (Also on the “creative Core Abs” DVD)             10 minutes

Forward bends & Hip Opening (Lots of pigeon work)           18 minutes

Prana Yoga Slow Wave (twisting contracting expanding)       12 minutes

Total flow:                                                                              60 minutes

Wow more than I had intended to do but it was nice work.

So total workout tonight was about 40 minutes of Intu-Flow mobility and 60 minutes of Flow Yoga  100 minutes – not bad for a night I intended to take it easy.

Okay a good workout with the kid’s made them do another Adam Steer special: 

http://www.bodyweightcoach.com/07/tough-bodyweight-workout/

Then the adults;

See my thread: 

http://www.wilsonkarate.com/forum/viewthread.php?tid=1270&page=1#pid8623

We worked hard and upped the resistance to almost full.

Then we went to the ground to work on positioning and rear naked choke escapes and fought our asses off for over an hour.

Dripping with sweat we did foundation conditioning.

Came home exhausted but really wanted to do another night of Shivea Rea’s Creative Core Abs Flow Yoga workout DVD, so I said to myself “Suck it up princess don’t be such a jorvik” and did the following:

Trailer:  http://www.youtube.com/watch?v=d1LJ8B7v8Fs

Water Core                              10 min

http://www.youtube.com/watch?v=e6rq_2asaG4&feature=PlayList&p=4EB81572F139CD62&index=3

Spontaneous Core                    8 min

http://www.youtube.com/watch?v=nR5JxY8KkDU

Fire Core                                 17 min

Can’t find a clip of this one but the trailer covers some of it.

http://www.shivarea.com/

Total workout  35  minutes (Really great core workout.)

Sunday is usually a none intensity or none workout day for me but today I decided I need to get back to harder work and better eating.

I slipped over the last while back into some bad habits –I could blame all kinds of things but the truth is I am responsible for myself.

So tonight I hit three different DVDs.

1)      Scott Sonnon’s Advance Intu-Flow work out – aprox 30 minutes.

2)      Shivea Rea’s Creative Core Abs Flow Yoga workout DVD.

Trailer:  http://www.youtube.com/watch?v=d1LJ8B7v8Fs

Water Core                              10 min

http://www.youtube.com/watch?v=e6rq_2asaG4&feature=PlayList&p=4EB81572F139CD62&index=3

Spontaneous Core                    8 min

http://www.youtube.com/watch?v=nR5JxY8KkDU

Fire Core                                 17 min

Can’t find a clip of this one but the trailer covers some of it.

http://www.shivarea.com/

Total workout  35  minutes (Really great core workout.)

3)      Shivea Rea’s Flow Yoga choosing the Bends and Hip opening segment 18 minutes

So 1 hour and 23 minutes of bending my body all over the place.

I will say up front that on the Bends and Hip opening there are OFTEN times when I am doing very simplified forms of what she is doing.  (So if you ever watch that segment of the DVD  – no I can’t do that.)