Rick's Blog

Day 12 Tacfit Commando Low Intensity

TACFIT Commando 18 Yoga poses held for 60 seconds or 30 seconds if there are two sides to the move.

19 minutes (added a minute to do pigeon for a full minute each side.

97 hours 13 minutes

Day11 Tacfit commando start of another four day run.

Day 1 of the 4 days is always a NO iintensity day and I find knowing that it follows the high intensity day allows me to pour everything I have into the high intensity workout because I know I can recover.

So some intu-Flow then into the formal program:

Mobility: 18 Intu-Flow like exercises done for 60 seconds each.
18 minutes

It is interesting because I was feeling good but these moves really focused on the areas I had pushed the day before and worked them out for me.

Flow fighting stand-up to ground.

2 hours

96 hours 54 minutes

Okay headed down to the Canada place fitness Centre for my third high intensity day.

I felt good going in and was really looking forward to this workout.

It did not disappoint I pushed it and really tried to pump out the reps.

The first round I go fast but try to set good form.

The second round I want to do as many as I can.

From then on I want to try and match that number or more.

Not too bad. The Knee through I dropped a couple of reps by the eighth round. MOST certainly the push-up had me drop by four at the eighth round.

The rest I was able to maintain or even pick up.

All I know is I was dripping wet at the end and going up stairs seemed to test my lesgs. LOL

Feeling really good right now.

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.
At high intensity you are looking to hit an RPE of 8 to 10
RPE = Rate of perceived exertion with 10 being the hardest you have ever worked (puking at the side to be blunt).

45 minutes

94 hours 54 minutes

Day 11 TACFIT Moderate workout day:

Intu-Flow and some flow movement to warm up then on with the Tacfit protion of the night:

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.

It all takes about 45 minutes

Some flow fighting and stuff.

3 hours moderate intensity

94 hours 9 minutes

Day 10 TACFIT Commando Mission 1 Recruit Level

Today was all compensation moves and low intensity down at the dojo.

Intu-Flow
TACFIT Commando 18 Yoga poses held for 60 seconds or 30 seconds if there are two sides to the move.
Kata and kata explanation

3 hours low intensity

91 hours 9 minutes

Note: Very weird. I was sick Monday and Tuesday but persevered with the program and although I did go on antibiotics which helped the illness I woke up this morning feeling absolutely great and energized. Felt like I could have tackled a high intensity night – but probably best I didn’t have to.

Thank goodness it was a low intensity day.

Off sick from work and on antibiotics but feeling better tonight.

The mobility program can be done light so I did:
Mobility: 18 Intu-Flow like exercises done for 60 seconds each.
18 minutes

88 hours 9 minutes

Day 8 TACFIT HIGH Intensity workout day.

Okay not feeling well and had a headache and fighting of something – whine, whine, cry, cry – time to suck it up princess!!!!

So I did – yet again why I need a program to follow.

Really must have pushed more than I thought last night but I did more reps tonight and that blew me away – physically done at the end.

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.
At high intensity you are looking to hit an RPE of 8 to 10
RPE = Rate of perceived exertion with 10 being the hardest you have ever worked (puking at the side to be blunt).

3 hours tonight in total the workout was part of the night — a big part.

87 hours 51 minutes

Very tired today. AND this is why I need a program to keep me in line. I knew I had to do it tonight because I promised a high intensity day for Monday at the dojo.

So having a commitment to the program kept me honest and I did the moderate day and I ran for four of the six at a very high 7 and into a low 8 on the push-ups (man I struggle with those). Even the spinal rocks rose to a mid 6 by the end.

TACFIT Moderate workout day:

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.

It all takes about 45 minutes

84 hours 51 minutes

Day 6 TACFIT Commando Mission 1 Recruit Level
Today was all compensation moves and low intensity down at the dojo.
Intu-Flow
TACFIT Commando 18 Yoga poses held for 60 seconds or 30 seconds if there are two sides to the move.
Some Shiva Rea’s Basic Flow Yoga
2 hours
Then came home and chipped ice off the sidewalk for half an hour.

84 hours 6 minutes

Day 5 TACFIT Commando Program 1 Recruit Level

Start of the next 4 day cycle.

Went down to the Canada Place fitness Centre about 7:10 and did my workout.

Love the GYMBOSS.

Did:

Mobility: 18 Intu-Flow like exercises done for 60 seconds each.

Then some more Intu-Flow moves and some shoulder and hip openings.

About 40 minutes

82 hours 6 minutes

I was a little stiff this morning after the High intensity day yesterday but after the mobility program I am feeling good. Looking forward to day 2 and the compensatory moves and YES I am looking forward to seeing how much more I can do this next round of the workout portion.