Rick's Blog

I had some workouts ideas for today but instead spent much of the day moving a gate and small piece of fence so that is all for today.

It was a sore day – woke up that way.

So a long thorough Intu-Flow followed by knee work and hip openers and some rolling to loosen up.

Then Tony and I walk through the drill I had edited on tape last night.

As soon as I get the okay from the parents of the tow young lads that moved up into the adult class I will post it.

The drill is “Getting from Oh Crap to Okay.”

Spent the night working late and then editing video clips.

Had good night – repeated the drill from Monday but have to get some permissions to post the video as I have moved two teens up to the adult class and need parent permission first.

Was a weird energy night. Low but we pushed hard in the drills.

Work off of a progression (of course) from flowing with the energy of the push to flowing with the impact of a strike to flowing into a response into .. well .. a bit of a scrap off the impact then three on one then multiple attackers with you starting on the ground on your back.

Just a real nice paced Intu-Flow followed by knee work and hip openers.

Nice night at the dojo.

Intu-Flow
Then working on the next progression I will be taping filling that moment between assault and fight.
Of course a nice 15 minutes of FlowFit 1 Level 2 to kick our ass at the end of the class.

This morning my wife and I went out to Strathconna Wilderness Centre and took a nice long walk in the woods.

Bennet Lake is now dry – very shocking.

Tonight Intu-Flow, knee work and hip opening and a very moderately pace FlowFit level 2 for 15 minutes.

Intu-Flow
Hip openers
Knee work
Ground Flow
Kata (tried to film but located the camera poorly and bad lighting.)

Had a headache so decided to stay with Intu-Flow and Yoga:

Intu-Flow
Then a matrix designed from Shiva Rea’s Fluid Power Vinyasa Flow Yoga DVD:

Prana Flow Meditation 7 minutes
Spiral Meditation 7 minutes
Jala Namaskar – Water Salutation 8 minutes (very cool flow)
Prana Yoga Slow Wave 12 minutes
Shavasana 5 minutes
Total 39 minutes

Feeling better…………………….