Rick's Blog

Worked real late tonight but I was able to head down to the Canada place Fitness Centre at about 7:30 p.m. for a workout.

Did 15 minutes of intu-Flow dynamic.

Did 15 minutes of FlowFit 1 Level 3 (Yes jumped it up to level 3 tonight.)

Then did CSTGX:

CSTG

Level 1:

Did a minute of each:

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

Then did about 10 minutes of counter poses.

Another night of intu-Flow followed by more filming of NLD then moved into the elevator and more attack response, then add in knife from a posed threat against the body then a knifing attack.

Okay so I was an after Thanksgiving training and tonight we focused mainly on NLD and filmed for my Kata experiment. I will film again Thursday and perhaps start to post.

NLD is such a great drill – shows the rust quickly.

Down to the dojo for a lot of mobility work and deep knee work.

Had good discussion about kata with Rav and then Rick B.

Might have to post on it.

Worked late but went down to gym for a nice Intu-Flow and knee work

Almost a repeat……

Had good night with the kids.

Then a quick Intu-Flow and then grapple grapple grapple for well over an hour.

Then upping to the combo series:

45 seconds head press/quad squat
45 seconds one leg squat/leg swoop
45 seconds spinal rock to crow entry position
45 seconds table top/squat leap

45 seconds rest

4 reps

Had good night with the kids.

Then a quick Intu-Flow and then grapple grapple grapple for well over an hour.

Then upping to the combo series:

45 seconds head press/quad squat
45 seconds one leg squat/leg swoop
45 seconds spinal rock to crow entry position
45 seconds table top/squat leap

1 minute rest

3 reps

Always go low on introducing a new set so you focus on form the first night and after rolling for over an hour that was a good thing.

Not a lot of time as I worked late again but did a nice Intu-Flow and a whole lot of deep knee work.

Sunday I rested a sore knee and it was the right decision as all is well today (Monday).

Monday at the dojo we did intu-Flow then did FlowFit 1 for 15 minutes as a warm up (yes a warm up up).

Then foundation conditioning and then some freaking pounding drills. Lost of intu-Flow kicking from the clinch and we even kicked strikes coming in for the heck of it.

Then we were not done:

10 Quad Squats
10 Spinal Rocks
10 Leg swoops (both sides = 1)
10 Squat leaps

30 seconds rest

5 Reps.

For the first time ever I slept in and got down to the dojo around 9:30 instead of 8:00.

Time enough for Intu-Flow and FlowFit with Tony.