Wednesday March 31, 2010
Down at the Dojo
Some Intu-Flow then lots of flow work from stick to empty hand.
On the ground work Robyn and Adam were focusing too much on where the pressure was and not where it was not thus missing the escape routes.
Then:
Day 45 Tacfit Commando
Day 17 of Tacfit Commando Mission 2 Level 1 (Recruit) No Intenstiy
This is a nice program of eighteen Intu-Flow like movements that really loosen up the body after the High Intensity day before.
3 hours
146 hours 43 minutes
Down at Canada Place Fitness Centre
Day 44 Tacfit Commando
Day 16 of Tacfit Commando Mission 2 Level 1 (Recruit) HIGH Intensity
The next 6 of the 18 warm up Intu-Flow like movements
6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
A real nice high intensity night my legs and arms were rocked by the Bear Squats and Rocca Forearms but I seem to feel recovered faster than before. A real odd feeling – truly pushed then feeling okay, but still twinges of man are your legs and arms tired.
So the Tacfit Commando method of scoring is to count the least you did in a round:
Lunge Twist: 9
Revolving Table: 8
Scorpion Crucifix: 16
Bear Squat: 11
Rocca Forearm: 11
Bridge Clap: 20
Total Score: 75
45 minutes
143 hours 43 minutes
Dojo night
Intu-flow
Then right into:
Day 43 Tacfit Commando
Day 15 of Tacfit Commando Mission 2 Level 1 (Recruit) Moderate Iintensity
The next 6 of the 18 warm up Intu-Flow like movements
6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
Then into that mobility stick work
2.5 hours
142 hours 58 minutes
Just a Sunday at home having watched grand babies and run errands.
Day 42 Tacfit Commando
Day 14 of Tacfit Commando Mission 2 Level 1 (Recruit) Low intensity
18 Yoga poses for 60 seconds and I hold each side of the pigeon pose for a minute each because I know how much that is helping open my hips.
19 minutes
140 hours 28 minutes
Saturday morning at the dojo
Intu-Flow
Little more loosening movements then,
Day 41 Tacfit Commando
Day 13 of Tacfit Commando Mission 2 Level 1 (Recruit)
This is a nice program of eighteen Intu-Flow like movements that really loosen up the body after the High Intensity day before.
18 minutes
Then introduced Tony to the long stick – short stick – knife flow drills we have been doing. Again I need to film this progression now that we have it set out nicely.
Lots of fun and some moves right out of the movies.
2 hours
140 hours 9 minutes
Day 39 Tacfit Commando
Day 12 Mission 2 Level 1 (Recruit) HIGH Intensity
The next 6 of the 18 warm up Intu-Flow like movements
6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
Found the secret to coming up in good form from the twisting lunges – focus on bringing the outside hand to guard position.
Felt like I had good reps tonight. Even had one round of the Rocca Forearm where I did 17 of them. Darn tired at the end but I am feeling the recovery effects of the blast recovery working this 10 second 20 second Tabata protocol
45 minutes
138 hours 9 minutes
DOJO night
More progression of long stick avoidance and close to short stick and fast
Day 38 Tacfit Commando
Day 11 Mission 2 Level 1 (Recruit) Moderate Iintensity
The next 6 of the 18 warm up Intu-Flow like movements
6 NEW 6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
Found the secret to coming up in good form from the twisting lunges – focus on bringing the outside hand to guard position.
45 minutes
3 hours total
137 hours 24 minutes
DOJO night
Long progression of long stick avoidance and close to short to two short to knife to empty hand. Need to film it.
Day 37 Tacfit Commando
Day 10 Mission 2 Level 1 (Recruit) Low intensity
18 Yoga Pose Compensatory positions for 60 seconds.
19 minutes (Pigeon held for a minute each side because I like pigeon)
3 hours total
134 hours 24 minutes
Day 36 Tacfit Commando
Day 9 Mission 2 Level 1 (Recruit) No intensity
18 Intu-Flow mobility movements for 60 seconds.
18 minutes
Feeling all the work from yesterday’s HIGH intensity but it is really cool that my triceps are not sore this round. They were so sore after the first High intensity.
And last night I had some good numbers I felt for that darn Forearm Rocca. At least good numbers for me. If memory serves (I forgot to write it down) it went: 14, 12, 10, 9, 9, 7, 8 and 9.
131 hours 24 minutes
Dojo
Intu-Flow warm up
Drill:
Take a small stick – escrima size.
1) Drive it at your partner in a moderate speed.
Partner uses body wave to avoid and stay close.
Immediately redirect and keep going.
2) Drive it at your partner in a moderate speed.
Partner uses body wave to avoid and stay close delivering an elbow or other strike with each movement..
Immediately redirect and keep going.
3) Replace the stick with a training knife and repeat.
4) Work at true UKE – not “block” but “to receive.’
5) Now accept the “gifts” of arm position to attach and lock.
6) Now accept the “gifts” of positioning for closing and takedowns
7) Now instead of just redirecting with hands “attack” with open palm strike not to harm but to increase the effect.
Then it was 8:45 p.m. and time for:
Day 35 Tacfit Commando
Day 8 Mission 2 Level 1 (Recruit) HIGH Intensity
The next 6 of the 18 warm up Intu-Flow like movements
6 NEW bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
Okay so when I say this I mean it with all love – there is a special hell for Scott Sonnon and forearm roccas. 
Dead at the end and I love it.
3 hours
131 hours 6 minutes