Dojo night
Put the kids through a grinding see if you can make it workout and they all did – awesome.
Adults:
Playing with knives vs. empty hand.
Started as the sensitivity drill and moved into fighting – I was just in a real scrappy mood.
Then to end the class:
Tacfit Commando Day 102
Day 18 Mission 1 level 2 Low Intensity
18 Yoga poses compensatory moves for 60 seconds
2 hours
237 hours 14 minutes
Man it was a very nice NO intensity day and I took it very easy only doing the program:
Tacfit Commando Day 101
Day 17 Mission 1 level 2 No Intensity
18 intu-Flow like warm up for 60 seconds
18 minutes
235 hours 14 minutes
Ah the 8:00 a.m. work out and sadly the last workout with Chris. What a pure pleasure it has been to have him here and have everyone join in welcoming him.
The camaraderie reminded me of camp.
We have worked out pretty hard and my numbers on Tacfit yesterday really showed it:
Yesterday’s Moderate Intensity score:
Front Lunge Jump: 16,12,12,10,10,10,10,10 = 90 ; 10
Plank Push: 11,10,11,10,10,10,11,11 = 84 ; 10
Sit Thru Reach: 12,11,10,9,9,8,8,8 = 75 ;8
Screw Push-up: 7,7,6,6,6,6,6,6 = 50 ; 6
Spinal Rock Pike: 5,5,5,5,5,5,5 = 40 ; 5
Tripod Reach: 8,8,8,8,8,8,8,8 = 64 ; 8
Total Reps: 403 Tacfit Score: 47
SO today it was suck it up time and time to hit some numbers:
Tacfit Commando Day 100
Day 16 Mission 1 level 2 HIGH Intensity
The first 6 intu-Flow like warm up for 60 seconds
Mission 1 Level 2 bodyweight exercises on the Tabata protocol 10 seconds rest 20 seconds work for 8 rounds. 60 seconds rest between the six exercises.
The first 6 Yoga poses for 60 seconds each.
Today’s High Intensity score (reps for each exercise done in 4 minutes):
Front Lunge Jump: 18,18,18,17,16,15,15,14 = 131 ; 14
Plank Push: 16,14,14,14,13,13,12,13 = 109 ; 12
Sit Thru Reach: 14,13,11,8,9,9,9,9 = 82 ; 8
Screw Push-up: 10,8,8,7,6,7,7,7 = 60 ;6
Spinal Rock Pike: 6,7,7,7,7,7,8,7 = 56 ;6
Tripod Reach: 10,11,10,10,10,11,11,11 = 84 ; 10
Total Reps: 522 Tacfit Score: 56
2.00 hours
234 hours 56 minutes
Another great day working with Chris – I have had the best few days.
Rick B came down for the morning again and Tony was able to come down too. Adam came in for the afternoon. As I say just the best time.
We did various drills – more NLD, we did pocket stick training for sticking and transitioning between stick, hook and strike showing how the pocket stick makes it an easy see to empty hand and (as Chris pointed out – I shall steal this) it gives you the proper vectors.
Then it was time for our moderate workout which Chris, Adam and I found tiring and more tiring than a moderate might normally feel but if you consider that our no and low intensity days had us working out for 13.5 hours then maybe it explains it all.
Don’t have my numbers to post as they are down at the dojo but they were okay.
Hey I thought my high intensity jump lunges of 104 was respectable until Rav came in and told me he had done 160. Sigh the man is a machine.
Tacfit Commando Day 99
Day 15 Mission 1 level 2 Grunt Moderate Intensity
The first 6 intu-Flow like warm up for 60 seconds
Mission 1 Level 2 bodyweight exercises on the Tabata protocol 10 seconds rest 20 seconds work for 8 rounds. 60 seconds rest between the six exercises.
The first 6 Yoga poses for 60 seconds each.
5.5 hours
232 hours 56 minutes
Spent a great morning with Chris, Laird, Carl, Rick B and Adam. Then they headed off to the gun range while I looked after some stuff.
CQC and NLD.
Back to the dojo that night for more CQC and NLD.
I had to leve at 9:00 for a plumbing emergency but I will be back in the dojo tomorrow morning with Chris, Rick B and Tony is coming down too. Adam may make the morning.
Later at home I did:
Tacfit Commando Day 98
Day 14 Mission 1 level 2 Grunt Low Intensity
18 yoga poses for 60 seconds
4.5 hours
227 hours 26 minutes
This was a great day. Chris, Laird and Carl all arrived at the dojo today and Rick B and Adam came down and we spent the entire day working MA. We did Intu-flow to loosen up then into destruction of structure with some deep looking at this along with some mobility work with long stick, short stick, bowie knife, short knife etc.
Chris gave Laird and I beautiful hand made training blades that are amazing he could made a sweet dollar on these.
Latter that night we continued the flow then did:
Tacfit Commando Day 97
Day 13 Mission 1 level 2 Grunt No Intensity
18 intu-Flow like warm up for 60 seconds
9 hours
222 hours 56 minutes
Tidied up the Dojo, then
Tacfit Commando Day 96
Day 12 Mission 1 level 2 Grunt HIGH Intensity
The first 6 intu-Flow like warm up for 60 seconds
Mission 1 Level 2 bodyweight exercises on the Tabata protocol 10 seconds rest 20 seconds work for 8 rounds. 60 seconds rest between the six exercises.
The first 6 Yoga poses for 60 seconds each.
Front Lunge Jump (count each side): 12,14,14,14,12,12,12,12 = 102 ; 12
Plank Push: 13,12,12,12,11,11,12,11 = 94 ; 11
Sit thru Reach (count each side): 12,10,10,10,10,10,10,10 = 82 ; 10
Screw Push-up (count each side): 8,8,8,8,8,8,8,8 = 64 ; 8
Spinal Rock pike: 5,5,5,5,5,5,5,5 = 40 ; 5
Tripod Twist (count each side): 9,8,8,8,8,8,8,8, = 65 ; 8
Total Reps: 447, Tacfit score: 54
45 minutes
Washed the mats realizing I had not bought another jug of Citrus II cleaner but hand soap. Diluted it and hoped for the best.
213 hours 56 minutes
Back from our second night at Hotel Selkirk Ft. Edmonton Park.
Spent the day scrubbing the down stairs suite as my son who just moved into the small suite had not kept it as clean as he will this one and my daughter my need to move back and we needed the space ready, so a hard day’s work.
Still had to face my program and as hard as it was at the end of the day I am coming to terms with some of the harder moves and at least I think my form is falling into place finally.
Tacfit Commando Day 95
Day 11 Mission 1 level 2 Grunt Moderate Intensity
The first 6 intu-Flow like warm up for 60 seconds
Mission 1 Level 2 bodyweight exercises on the Tabata protocol 10 seconds rest 20 seconds work for 8 rounds. 60 seconds rest between the six exercises.
The first 6 Yoga poses for 60 seconds each.
Gets better each time but man I am struggling with some. Even the Sit Through Reach which I have done a lot of it kicking my butt.
I decided to keep the pace at moderate to pick a number from my last round and go for it all eight rounds focusing on form and breathing.
Okay the majority of these are done on two sides and I count each side as one – I will
indicate them by: (count each side)
Front Lunge Jump (count each side): 8 x 10 = 80 ; 10
Plank Push: 8 x 10 = 80 ; 10
Sit thru Reach (count each side): 8 x 8 = 64 ; 8
Screw Push-up (count each side): 8 x 6 = 48 ; 6
Spinal Rock pike: 8 x 5 = 40 ; 8
Tripod Twist (count each side): 8 x 8 = 64 ; 8
Total Reps: 376, Tacfit score: 50
Then some ankle strength mobility moves.
55 minutes
213 hours 11 minutes
Off at Hotel Selkirk Ft. Edmonton park but still did my:
Tacfit Commando Day 94
Day 10 Mission 1 level 2 Grunt Low Intensity
18 Yoga poses for 60 seconds
18minutes
212 hours 16minutes
A.M. at the Dojo
Real nice Intu-Flow and mobility work (some new ankle stuff From Ryan Murdock’s Ankle
Strength download, then
Tacfit Commando Day 93
Day 9 Mission 1 level 2 Grunt No Intensity
18 intu-Flow like warm up for 60 seconds
1.5 hours
211 hours 58 minutes