Rick's Blog

At 1:30 a.m. this morning grandbaby number 4 came into this world.

Dominic Richard Leo Wilson 7 lb 13 oz 20” healthy and both mom and baby did great.

Got the call about 12:00 last night to go watch Tia as Mom and Dad were off to make her a big sister.

Great news and a great day with Tia and we brought her over to visit Makayla and Ethan (our other grand babies) while we waited for mom to be released and head home – tired and happy.

So a late night and a great day. Had to run in for a couple of hours at work but the rest of the day was with the grand kids. Took Tia in to visit early and got to hold the newest Wilson.

Tonight I was happy it was:

Tacfit Commando Day 65

Day 9 Mission Three Level 1 (Recruit) No Intensity

18 nice intu-flow movements to loosen up and no real exertion as I was a little tired.

At some point I want to add in the CSTGX for about 20 minutes or so on the No Intensity and I want to buy a 25 lb Kettlebell at some point to add in Scott Sonnon’s Kettlebell work out on the Low intensity days – these are when they do not fall on a Karate night.

Time to add and build.

18 mintues

170 hours 34 minutes

Did some mobility warm up.

Little flow fighting focusing on the mental aspect.

Exerting intent to take command positions and not letting shortening the moves speed your mind up.

Tacfit Commando Day 64

Day 8 Mission Three Level 1 (Recruit) HIGH Intensity

The last six of the intu-Flow warm ups

SIX NEW Bodyweight exercises

The last six of the yoga poses to cool down

As much as I hate Sundays at home I love working the program with the guys at the dojo. I find it so much easier to push with all that great energy around.

Warrior Lunges 12 (counting each side as one) (rats first and last round I had 12 the others 14 – have to count the lowest round though
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

2 hours

170 hours 16 minutes

Tacfit Commando Day 63

Day 7 Mission Three Level 1 (Recruit) Moderate Intensity

The last six of the intu-Flow warm ups

SIX NEW Bodyweight exercises

The last six of the yoga poses to cool down

Sundays as I have said many times are the toughest for me and today was a “I am just stressed and worn out” down day BUT I have to do my program and I have to smile while I am doing it.

Even though it was moderate I found it a hard pace. I found the number I felt I could make in a round and then pressed to make it every round. I managed to do it.

Warrior Lunges 12 (counting each side as one)
Swing Plank Knee 10
Airborne Squat Shin 10 (Counting each side as one)
Spiderman Pushup Knee 8
Shinbox Twist 8 (Counting each side as one)
Table Lift 8

Total Score: 56

45 minutes

The last six of the yoga poses to cool down

168 hours 16 minutes

Early morning at the dojo.

Intu-Flow

Foundation Conditioning

Tacfit Commando Day 62

Day 6 Mission Three Level 1 (Recruit) Low Intensity.

The full eighteen Yoga poses done for 60 seconds each.

It felt great and was really needed – that Mission 3 kicked my butt.

Stan came in and asked if it was just him or was that the hardest one yet?

I have to agree, Coach Sonnon really did a great job designing this program.

1.5 hours

167 hours 31 minutes

April 16, 2010

I met my good friend Reg down at the dojo in the early morning.

He was more than willing to tryout the 18 Intu-Flow movement portion of Tacfit Commando so I got my program done early. Good thing I had lots of work to do today so I would not have gotten down to the CPFC before heading home.

So first thing this morning I did:

Tacfit Commando Day 61

Day 5 Mission Three Level 1 (Recruit) No Intensity.

The full eighteen Intu-Flow movements done for 60 seconds each.

It felt great and was really needed.

After two months of this program I did not think Coach Sonnon could find another muscle on my body to make hurt – I was so very wrong.

I was some sore this morning but the Intu-Flow movements did their job and loosened me right up.

Such a rocking program.

18 minutes

166 hours 1 minutes

Turned 54 today and I feel great.

At the Dojo

Grappling night for the kids.

Lots of close grappling rolling and teaching about going to where there is no force and engaging the opponent’s competitive nature to distract.

Then:

Day 60 Tacfit Commando

Day 4 of Tacfit Commando Mission 3 Level 1 (Recruit) HIGH Intensity

The last six of the intu-Flow warm ups

SIX NEW Bodyweight exercises – my goodness there are always a couple that just are …………………….HOLY!

You know you might watch mission 3 and even think this might be the easiest one but OMG not for me there is the singing plank from the knees I know from Forward pressure so I knew that one would be hard but some of them are surprising – well getting used to those kinds of surprises from this great program.

The last six of the yoga poses to cool down

2.0 hours

165 hours 43 minutes

At the Dojo

Hard working night for the kids.

Some progression work with Robyn

Then:

Day 59 Tacfit Commando

Day 3 of Tacfit Commando Mission 3 Level 1 (Recruit) Moderate Intensity

The last six of the intu-Flow warm ups

SIX NEW Bodyweight exercises – my goodness there are always a couple that just are …………………….HOLY!

The last six of the yoga poses to cool down

1.5 hours

163 hours 43 minutes

Day 58 Tacfit Commando

Day 2 of Tacfit Commando Mission 3 Level 1 (Recruit) Low Intensity

18 yoga poses for 60 seconds

When nights were I have more time I am going to add on to the Low intensity days.

But no extra time tonight.

18 minutes

162 hours 13 minutes

Dojo night

Introduced the kids to the next body weight exercises

Put the adults through a progressive series of strikes to takedowns with some unique dropping to use their legs to take them down.

Then the start of Mission THREE

Day 57 Tacfit Commando

Day 1 of Tacfit Commando Mission 3 Level 1 (Recruit) No Intensity

18 Intu-flow like movements for 60 seconds

3 hours

161 hours 55 minutes

LAST DAY OF MISSION TWO LEVEL 1 (RECRUIT)!!!!!!!

Wow my second mission finished it is hard to believe.

Tonight was a tough one as all Sunday High Intensity days are for me. I find it easy when all the other guys are there to push each other.

A great day going to “Dial M for Murder” at the Mayfield Dinner Theatre for the 12;00 show and brunch.

Then a nice quiet day with my lovely wife.

Then at 9:00 p.m. it was time.

I went very hard yesterday and I have to say it showed.

It really showed on the Bear Squats. My legs just gave out with no where near the reps of yesterday but I definitely hit my 8/9 on the RPE.

Day 56 Tacfit Commando

Day 28 of Tacfit Commando Mission 2 Level 1 (Recruit) High Intensity

The next 6 of the 18 warm up Intu-Flow like movements

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.)

After my less than high last high intensity due to my back I put some extra effort into this one.

45 minutes

158 hours 55 minutes