Rick's Blog

last formal Karate night until the New Year……………… Bernie and Adam and it was fun

More secret karate Stuff.

sick no work out

Secret karate stuff.

Long day — taught striking with structure.

Most of my weekend workout was shoveling snow.

Saturday I made it down to the dojo through the crap roads and the parking lot was a snow drift. Both Rick B and I got stuck tryong to get in before we knew how deep it was.

Adam’s bus got stuck ore he would have been there.

Tony cruised up on his Yukon.

Went to Stuart MacLean tonight and had a great show.

Dojo
worked the guys on Kata and structure

Was a crap day at work.

Intu-Flow

Flow fighting for play

Ground work

Workout #1: At Canada Place Fitness centre – Only a short time so did:

1) Fast dynamic Intu-Flow for about 10 minutes.

2) Did Zuzane’s “Full Body Burn Workout”

Okay I lied I did the four exercises but only 20 reps (she did 100 reps each).

The lady is wildly fit. Here is her doing the workout and I asure you she looks so much better than I do: http://www.youtube.com/watch?v=tu30ekgAjhQ&feature=channel

3) From grappler’s toolbox squat walks, long leg creeps, squat Cossack squat switch, descending and ascending shinbox switch.

About 30 minutes

Workout #2: From Shiva Rea’s Fluid Power Yoga

Spiral Mediation 7 minutes
Jala Namaskar Water Salutation 8 minutes
Water Core 10 minutes
Basic Fluid Backbends 10 minutes
Prana Yoga Slow Wave 12 minutes
Fluid System meditation 7 minutes
Shavasana 5 minutes
Total 59 minutes