Intu-Flow
Progression training using deflective entries to elbow to Dracula’s Cap to Double Dracula’s Cap to unfolding from the elbow entries and Dracula’s Cap to using the Wauke and Elbows to incorporating legs to entry and unfold from the elbow to incorporating legs to rolling and moving out of the take down attempts (and yes we will be filming this at one point.)
No FlowFit tonight but I will be back at it tomorrow
Intu-Flow
Foundation conditioning
Destruction of structure
FlowFit I Level 2 15 minutes
Sanchin
Worked from 8:00 a.m. to 7:00 p.m. today but had a break from 5:00 to 6:00 to run down to the gym and do an Intu-Flow and FlowFit I Level 2 for yes you guessed it 15 minutes and at a very steady pace – coming along as I had hoped.
I was very tired but determined not to miss a Monday workout.
Intu-Flow 15 mintues
FlowFit I Level 2 15 minutes
Then a selection from Shiva Rea’s Fluid Power Yoga Matrix:
Prana Flow Meditation (think Qigong) 7 minutes
Spiral meditation (Intu-Flow like) 7 minutes
Water Core (Ab workout) 10 minutes
Basic Fluid Backbend (Working to wheel) 10 minutes
Prana Yoga Flow Wave (Nice stretch) 12 minutes
Shavasana (Deep relaxation) 5 minutes
Total Yoga Time 51 minutes
Not a bad workout (not 8 on effort or anything just a nice solid flow) and feeling good.
Saturday
Intu-Flow
Knee work and hip opening
FlowFit I 15 minutes level2
Shiva Rea’s Core Abs DVD 35 minutes
Sunday
Chasing both granddaughters around – what a great day!!!!!
Just a day to recharge for tomorrow.
It is now September so we are back on our main schedule with classes Monday, Wednesday and Thursday.
Worked on breathing tonight and coordinating breath and movement (striking) for power.
LOTS of work – 1.5 hours.
Then the guys did foundation conditioning and I did 15 minutes of a form focus but slow FlowFitI Level 2. One of my knees was sore so I took it slow but did a steady 15 minutes.
A tough workout for the kids.
The adults were just Adam, Frank and Joshua.
We just weren’t loose tonight so I took us into loosening drills:
Absorb a push.
Absorb and hit the ground.
Go with the takedowns.
Flow out of the takedowns.
After about an hour and a half we were pretty beat soooooooooooooooo
15 minutes of FlowFit I Level 2.
Oh mannnnnnnnnnnnnnnn.
Worked late again but made a commitment not to work through every minute I could have been working out.
Okay so I almost did, but I went done for a touch over ½ an hour.
With so little time I went for the most bang for my effort and did a nice Intu-Flow in about 15 minutes and then 15 minutes of FlowFit1 level 2.
I am on a FlowFit 1 kick trying to really focus on form.