Day 34 Tacfit Commando
Day 7 Mission 2 Level 1 (Recruit) Moderate Intensity day
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.)
45 minutes
128 hours 6 minutes
Saturday March 20, 2010
Pissed off — slept in just got down to the dojo to do my Tacfit Low intesity day
Day 33 Tacfit Commando
Day 6 Mission 2 Level 1 (Recruit) Low Intensity
18 Yoga Pose Compensatory positions for 60 seconds.
18 minutes
127 hours 21 minutes
Down at Canada Place Fitness Centre
Day 32 Tacfit Commando
Day 5 Mission 2 Level 1 (Recruit)
18 Intu-Flow mobility movements for 60 seconds.
18 minutes
127 hours 3 minutes
Two things:
1. My triceps are remembering each of the forearm rocca I did the last two days.
2. I always seem to have this great energy on the No Intensity days. That big push on the HIGH intensity day seems to do something to my metabolism. I would if Coach has a physiological explanation for this energy boost.
Each day I do Tacfit Commando I become more committed to the program.
By the way I always write out Tacfit Commando and never shorten it to just Tacfit because there is another program of Scott Sonnon’s called “Tacfit.”
“Tacfit” is a program designed for fitness centres to create, design and then implement the TACFIT training approach in a group session. It uses body weight but it also uses various training tools: clubbells, kettle bells, pull-up bars, sand bags, polymeric or other boxes for leaping etc. It also uses other training protocols along with the Tabata.
So I never want someone to read my blog or post on Tacfit Commando and be misdirected to the wrong program.
Not to say that Tacfit wouldn’t be great but it depends on what you are after.
For instance I had an email from a friend who is working a lot away from home and has only a small space and any program needing equipment would be problematic. Tacfit Commando is perfect for those needs. All you need is a GYMBOSS and a little more than a Yoga mat space and you can do the entire program. He got the program and got started.
Thursday March 18, 2010
Dojo night.
Intu-Flow
Foundation conditioning
Then day 32 Tacfit Commando
Day 4 Mission 2 Level 1 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.)
Very interesting.
Some of the movements on the twisting ones sloed me down to make sure the form stayed at an 8 so I did not hit an 8 for effort on those, but I hope as I pick up form I can push the speed.
Now the Bear Squats killed the legs.
The Forearm Rocco have my triceps killing and are the crusher of this mission.
Interesting Mission and I need to analyse it for a better review but I want to wait until I feel like I am getting the exercises correct.
I can see already that the power build continues in some of them but this twisting building a different function and seeing where they progress to I can see why.
Having the most fun ever killing myself with exercise.
2.5 hours
126 hours 45 minutes
Intu-Flow and warm up then,
Day 31 of TACFIT Commando
Day 3 Mission 2 Level 1 Moderate Intensity day
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
Okay so Mission 2 has 3 of the 6 movements focusing on torque of the body.
One is a real leg power movement.
One is a triceps workout that makes me wish for the killer push-ups.
The last works on power through the core.
Like Mission 1 these all seemed so easy watching Coach do them.
Some even seemed easy doing a few.
But by round eight ………….holy crap.
This is going to be SO MUCH FUN!!!!
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
2 hours
124 hours 15 minutes
Down at the Canada Place Fitness Centre for Day 30 of TACFIT Commando
Day 2 Mission 2 Level 1 Low Intensity day
18 Yoga poses held for 60 seconds and I hold the pigeon pose for 60 seconds each side just because I need that extra hip opening.
Also did an Intu-flow so in total 60 minutes.
122 hours 15 minutes
Monday March 15, 2010
Down at the dojo for:
intu-flow
Advanced body conditioning – pound the crap out of each other
Hardwork fast hands sparring – you know smacks, whacks and blood.
Then:
Day 29 Tacfit Commando
Day 1 Mission 2 Level 1 No intensity day ( well okay we broke that rule with the above).
Mobility: 18 Intu-Flow like exercises done for 60 seconds each.
18 minutes
3 hours
121 hours 15 minutes
Okay folks it is Sunday and I am at home and it was a family day because we were celebrating my “youngest” daughter’s 21st birthday, and I had a headache so — you are darn right I did my HIGH Intensity day making this:
DAY 28 TACFIT Commando LAST DAY MISSION 1 LEVEL1!!!!!!!!!!!! HIGH INTENSITY.
Headache or no headache I was looking forward to doing this and claiming the accomplishment.
The only thing I was not looking forward to were the lunges due to my right hamstring still sore from yesterday but I played it smart and did not push on the lunges.
So on the lunges I kept it very moderate at 10 (counting one each side) for every round, the plank push knee I did 14 every round, the knee through I did 14 each round and the push-ups I did 9 every round so considering the first time through I could hardly do 3 on the last round there is a big change. That is 72 of them in 4 minutes. (Rav does like 96 to 100 and he doesn’t cheat either), then the spinal rocks pressing hips up I still can only fit in 9 every round. I capped off the tripod extension at 16 (again as always counting one for each side) every round. My goal was to set a good rep on the first round and do everything I could to meet that each round and that is what I did.
I feel like I reached a level where I did what I could and maintain form, so time for Mission 2.
So starting tomorrow – MISSION 2 LEVEL 1.
45 minutes
118 hours 15 minutes
Down early morning at the Dojo.
Did a little Intu-flow then we did:
Day 27 Tacfit Commando Level 1 Moderate Intensity.
Two interesting points:
The good news in that this moderate intensity day’s reps blows the doors off my first High Intensity day so it shows the improvement.
Bad news is I strained my right hamstring again.
Good new is I figured out that on my right lunge I stepped too far. This meant that when I went down into the lunge and came back up the coming back up put too much pressure on my right hamstring.
6 Intu-Flow like warm ups
6 Tacfit body weight exercised based on the Tabata system and one minute between each exercise.
6 Compensatory Yose poses.
1.5 hours
117 hours 30 minutes
Quick run down to the Canada Place Fitness Centre to do:
Little dynamic intu-Flow, then
Day 26 TACFIT Commando low intensity day: 14 minutes
ACFIT 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.)
116 hours 0 minutes