Rick's Blog

Dojo night

Worked with the kids on mobility and kata.

Did a little mobility work then right into:

Day 25 (!!!!) of TACFIT Commando No Intensity day:

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

Okay last night was HIGH intensity and I busted my ass. I can feel it in my muscles but I feel so great and energized after the mobility work. This is making me feel great.

Spent some time watching what is to come in TACFIT Commando and it looks intense.
2.5 hours
115 hours 27 minutes

Dojo night

Taught

Intu-flow and then a really great Day 24 TACFIT Commando High Intensity day

6 Intu-Flow movements for 60 seconds
6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
6 Yoga poses held for 60 seconds or 30 seconds if two sides.

Really felt like it was a good rep night tonight.

On the Lunges I count each side as 1 (so if you count both sides as 1 divide my number by 2) and did 10 the first round then 12 after than
On the knee plank push I did 12 the first round then 14 then the next 6 15
The knee through I did 18 (again count each side as 1) rounds 1, 2 and 3 then 16 rounds 4 to 8.
The basic push-up pleased me as I went that extra bit deeper and did 9 rounds 1 and 2 then 8 then next six rounds.
The spinal rock with the push up onto the shoulders I did 9 all eight rounds.
The tripod over head (again counting each side as 1) I did 12 all eight round.
The reset in between exercises is really working I feel ready to go for most of the next rounds. Of course then you get into the rounds………….

2.5 hours

112 hours 57 minutes

Then Day 23 Tacfit Commando Moderate Intensity down at the Canada Place Fitness centre.

It was another good night for a moderate day I really enjoyed it although I always have trouble judging the moderate intensity. HIGH intensity is easy go until you drop and if you can do more you must do more but moderate is finding a right balance of effort to enhance form.

TACFIT:

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – push-ups still kill me even at moderate intensity. Reps increasing.
6 Yoga compensatory poses held for a minute.

My thoughts are to hit a good rep number on the first round and try to match it each and every round. So on a moderate intensity day the work builds for me as I move through the rounds.

On the Lunges I count each side as 1 (so if you count both sides as 1 divide my number by 2) and did 10 steady (still watching that hamstring but it twinges just a little but no real pain.)

On the knee plank push I did 12 all eight rounds.

The knee through I did 18 (again count each side as 1) rounds 1 and 2, 17 round 3 and then 16 rounds 4 to 8.

The basic push-up pleased me as I went that extra bit deeper and did 7 all eight rounds.

The spinal rock with the push up onto the shoulders I did 8 all eight rounds.

The tripod over head (again counting each side as 1) I did 12 all but one round (did 11).

So I am pleased with those numbers

45 minutes

110 hours 27 minutes

Down at the dojo

Intu-flow mobility warm up
Foundation conditioning
Destruction of structure striking
Destruction of structure striking from ground
Destruction of structure striking 2 on 1
2 on 1 stomp the guy on the ground drill

Then Day 22 TACFIT Commando Low Intensity day

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.)

3 hours

109 hours 42 minutes

A longish day. Went into work for about 2.5 hours to catch up. (No OT just me donating time to the Government.)

Played with the grandkids.

Watched the Oscars and ate crap – need to go on Zuzana’s 30 day no sugar challenge – hmm I really should.

Anyway come 10:00 p.m. I finally got to Day 21 Tacfit Commando No intensity mobility day

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

106 hours 42 minutes

Man 8:00 a.m. is early for a High Intensity day.

Day 20 Tacfit Commando HIGH Intensity

Holy cow only two more 4 day cycles to complete the first 28 day program!

Did some mobility work to loosen up, then TACFIT HIGH INTENSITY:

6 Intu-Flow movements for 60 seconds
6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
6 Yoga poses held for 60 seconds or 30 seconds if two sides.
Now I did hold back a little on the lunges as my hamstring is still healing but I id okay.

I was very happy with my “basic” push-ups but need to come down about 2 – 3 inches lower to get more out of it and that should cut me down in reps.

If you are curious I did 9 in the first round and made 8 in the next 7 rounds. Not as much as many but pretty good for me.

We watch the drills after to pick up all those fine points Coach Scott Sonnon has because it is not just do this……so 1.5 hours

106 hours 24 minutes

Day 19 Tacfit Commando Moderate Intensity down at the Canada Place Fitness centre

It was a good night I think for a moderate day I put some good reps up.

I might have been able to do a couple more each round on the lunge but I was taking it a touch easy to make sure the hamstring held and it did.

I did 7 reps each of the eight rounds of the “basic” push-up and while not as much as many I am very please I was able to hit it each round.

TACFIT:

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – push-ups still kill me even at moderate intensity. Reps increasing.
6 Yoga compensatory poses held for a minute.

45 minutes

104 hours 54 minutes

Dojo night and Day 18 TACFIT Commando Low Intensity Day

Intu-Flow
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.)
Foundation conditioning
Six point star
Forearms
Wrists
Shins
And a bunch of other pounding.
Then some absorption
Then some CQC

3 hours

104 hours 9 minutes

Dojo night and Day 17 TACFIT Commando No Intensity Day

Did Intu-Flow Advanced

TACFIT Mobility Workout:

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

Did an analysis night of assaults and responses looking for positioning and footwork (Laird and I talked about this today.)

Did some flow grappling – pure grappling. I flowed like a block of wood.

3 hours

101 hours 9 minutes

Day 16 TACFIT Commando HIGH Intensity Day (over half way through Mission One)

Went down to the Canada Place Fitness Centre

Did a short Intu-Flow

Then into the TACFIT High Intensity day:

6 Intu-Flow movements for 60 seconds

6 bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action

6 Yoga poses held for 60 seconds or 30 seconds if two sides.

Then did another short Intu-Flow

60 minutes

Okay so there is a lunge exercise and I was booting along:

Example front lunge:  http://www.youtube.com/watch?v=Ypw1TTbVg-8

Round 1: 16 reps (counting one side as a rep)
Round 2: 16 reps
Round 3: 14 reps
Round 4: 14 reps
Round 5: 14 reps
Round 6: 14 reps
Round 7: 14 reps and on the 13th rep, or number 101, my right hamstring pulled slightly
Round 8: 14 reps – Yes I admit being intent on completing the last round maintaining that 14 reps. So my RPD Rate of Perceived Discomfort jumped over the 3 / 4 limits to a 5 or 6. At heart I am a dumb Karate guy what can I say. 

I pushed hard trying to hit a number of reps fast at the start and maintain them to the end.

Didn’t happen I always dropped reps and usually by the third round but then I was able to maintain it – well all except for that darn “basic” push-up. That one I dropped twice over the eight rounds and was again completely toasted by the end of them.

I was wobbly legged by the end so I am feeling confident I hit my 8 or 9 – never hit a 10 although the push ups might have challenged that one.

The best explanation I heard for the levels was that if you hit a 8 or 9 and were sitting on your couch and a bear broke in you could still get up and run, but at a 10 you would sit there and not care.

I didn’t hit a 10 but I hit a 9 on a couple more exercises this time than previous high intensity nights.

Loving the program and I think 28 days is about right for a change over.

Mission 2 looks interesting as heck with some really different moves and one that may have me longing for the push-ups.

98 hours 9 minutes