Rick's Blog

Very long gruelling week but after work today I did get to head down to the Canada Place Fitness Centre for:

Tacfit Commando Day 75

Day 19 Mission Three Level 1 (Recruit) Moderate Intensity

6 Intu-Flow warm ups for 60 seconds each

6 Bodyweight exercises using the Tabata protocol of 10 seconds rest then 20 seconds work with 60 seconds between each.

6 Yoga pose compensatory poses for 60 seconds each.

Okay as anyone reading my blog knows I have issues staying at moderate intensity so I decided to try and hit 12 reps each round each exercise. And I almost made it.

Warrior Lunges 12 x 8 (counting each side as one) = 96 reps
Swing Plank Knee 12 x 8 = 96 reps
Airborne Squat Shin 12 x 8 (Counting each side as one) = 96 reps
Spiderman Pushup Knee 12 x 8  = 96 reps
Shinbox Twist 12 (Counting each side as one) = 96 reps
Table Lift this is the one I made a conscious choice not to push the last four rounds to stay at moderate intensity. 4 x 12 + 4 x 10 = 88 reps

Total Score: 70 Total reps: 568

Kind of fun because my goal for tomorrow’s high intensity is to break a century on each exercise.

That means 13 reps each round for 104 reps in the 8 rounds.

The Warrior lunges, Swing plank Knee and Airborne Squat Shin I have made that before.

The Shinbox Twist after today I have found the spring and rhythm so I should be able to make it.

Despite the issues today I know by just increasing my intensity I can do it on the Table lift.

The Spiderman push-ups will require even more effort because I am hitting the 12 just before the beep of the timer.

Well, we’ll see how I do tomorrow night so tune in for the update of if I made it or blew it.

45 minutes

185 hours 37 minutes

Dojo night

Fun with the kids working on movement and distanceing.

Adults

Mobility warm up

CQC drills then blending in destruction of structure

Then working against the clinch

Then:

Tacfit Commando Day 74

Day 18 Mission Three Level 1 (Recruit) No Intensity

18 Yoga Poses for 60 seconds each.

3 hours

184 hours 52 minutes

Dojo night

Fun with the kids

Then no intensity theory and flow night with Bernie.

Then:

Tacfit Commando Day 73

Day 17 Mission Three Level 1 (Recruit) No Intensity

18 Warm up Intu-Flow exercises for 60 seconds each.

1.5 hours

181 hours 52 minutes

Wow long hard day. I had intended to go down to the Canada Place Fitness Centre around 2:00 in the afternoon to do my High Intensity but work was just too busy to even take a coffee break.

So at 10:00 p.m. I headed up to my little attic space (Proving just how little space you need for this program) and did:

Tacfit Commando Day 72

Day 16 Mission Three Level 1 (Recruit) HIGH

6 Warm up Intu-Flow exercises for 60 seconds each.
6 Body weight exercises 10 second rest 20 seconds work for 8 reps each
6 Yoga pose cool downs for 60 seconds each.

Wow the difference in energy level sure affects what you can do. I am definitely at 8/9 tonight but did slightly less than last night’s so called moderate intensity but then Adam says sometimes it just isn’t a moderate day it is a high intensity day so go for it and last night I did.

Tonight’s score:

Warrior Lunges 14 (counting each side as one) 112 reps
Swing Plank Knee 14 112 reps
Airborne Squat Shin 12 (Counting each side as one) 96 reps
Spiderman Pushup Knee 10 (3 * 12 and 5 * 10) 86 reps
Shinbox Twist 10 (Counting each side as one) 80 reps
Table Lift 10 80 reps

Total Score: 70 Total reps: 566

45 minutes

180 hours 22 minutes

Monday April 26, 2010

Dojo night

Worked the kids and then did a reaction drill.

Adults:

Intu-Flow warm up
Foundation conditioning
Destruction of structure.

Then:
Tacfit Commando Day 71
Day 15 Mission Three Level 1 (Recruit) Moderate (yeah right!) Intensity
6 Warm up Intu-Flow exercises for 60 seconds each.
6 Body weight exercises 10 second rest 20 seconds work for 8 reps each
6 Yoga pose cool downs for 60 seconds each.
Okay so moderate intensity was supposed to be tonight’s intensity level but I kind of got caught up on wanting to break a century on as many of the exercises as I could so I blew the moderate intensity thing. Had my best score ever though. We’ll see what I have left for tomorrow.

Warrior Lunges 14 (counting each side as one) 112 reps
Swing Plank Knee 14 112 reps
Airborne Squat Shin 14 (Counting each side as one) 112 reps
Spiderman Pushup Knee 10 (4 * 12 and 4 * 10) 88 reps
Shinbox Twist 10 (Counting each side as one) 80 reps
Table Lift 10 80 reps

Total Score: 72 Total reps: 584

2 hours

179 hours 37 minutes

Tacfit Commando Day 70 (Wow 70 days in a row! I feel virtuous.

Day 14 Mission Three Level 1 (Recruit) Low Intensity

All 18 Yoga Poses for 60 seconds each

18 minute

177 hours 37 minutes

Early at the dojo

Intu-Flow — nice long one

Then Kata

Then:

Tacfit Commando Day 69
Day 13 Mission Three Level 1 (Recruit) No Intensity
All 18 Intu-Flow exercises for 60 seconds each

Then destruction of structure with Tony and Rick B

2 hours

177 hours 19minutes

Down at the Canada Place Fitness Centre after work.

I think the GYMBOSS gets accidentally turned on in my bag because the battery was dead so I had to use the clock on the wall – that sucked.

Tacfit Commando Day 68

Day 12 Mission Three Level 1 (Recruit) HIGH Intensity

6 Intu-Flow warm ups
6 body weight exercises with the Tabata protocol
6 yoga poses for a cool down compensatory moves

Warrior Lunges 12 (counting each side as one)
Swing Plank Knee 12
Airborne Squat Shin 12 (Counting each side as one)
Spiderman Pushup Knee 10
Shinbox Twist 10 (Counting each side as one)
Table Lift 10

Total Score: 66

No increase but it was a low personal energy day so not too bad. Certainly hit my RPE.

45 minutes

175 hours 19minutes

Down at the dojo

Let the kids put on the HIGHGEAR chest protectors and scrap – they had lots of fun. Sparing distance then tied together then in the elevator.

Adults we did destruction of structure then:

Tacfit Commando Day 67

Day 11 Mission Three Level 1 (Recruit) Moderate Intensity

6 Intu-Flow warm ups

6 body weight exercises with the TAbata protocol

Six yoga poses for a cool down compensatory moves

2.00 hours

174 hours 34 minutes

Dojo night.

Fun with the kids.

Fun with Louis and Bernie

Then:

Tacfit Commando Day 66

Day 10 Mission Three Level 1 (Recruit) Low Intensity

18 Yoga poses for 60 seconds each

2 hours

172 hours 34 minutes