Rick's Blog

Tonight I went down to Canada Place fitness Centre and did a nice Intu-Flow followed by more mobility work. Just enjoyed working out all the kinks.

45 minutes

201 hours 25 minutes

WOW the first of four days off program to decompress and gear up for Mission 1 Level 2 Grunt.

Had a good class with the kids doing some knee mobility work.

The adult we just rolled all night enjoying the art and chess game of ground grappling focusing on the principle that makes it all work.

3 hours

200 hours 40 minutes

Tacfit Commando Day 84 (LAST DAY MISSION 3)

Day 28 Mission Three Level 1 (Recruit) HIGH 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.

WOW this was my last night as a Recruit and even though it was at home I put out a 8/9 in RPE and it felt really good.

I used the hand on the knee to support my hamstring in the Warrior lunges and the Airborne Squat Shin but it allowed me to go pretty much all the way down.

I racked up some not bad over all numbers but slipped on a couple of rounds to drop the “score” but it felt great and ………………..

Warrior Lunges (counting each side as one) 15, 18, 16, 18, 18 ,18, 10, 16 = 129 reps
Swing Plank Knee 13 x 8 = 104 reps
Airborne Squat Shin (Counting each side as one) 14, 14, 14, 14, 14, 13, 13, 13 = 109 reps
Spiderman Pushup Knee 13, 12, 12, 10, 11, 11, 11, 11 = 91 reps
Shinbox Twist (Counting each side as one) 11, 11, 10, 10, 10, 10, 10, 10 = 82 reps
Table Lift this is the one I found tough tonight. 10, 11, 10, 10, 10, 11, 10, 11 = 83 reps

Total Score: 66 Total reps: 598

MISSIONS ONE TO THREE RECRUIT LEVEL 84 DAYS — DONE!

45 minutes

197 hours 40 minutes

Early morning down at the dojo to warm up and then:

Tacfit Commando Day 83

Day 27 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.

This was a really nice round. I enjoyed it. The flow was nice and steady and I was able to go lower on the right warrior lunges. I used my hand on the knee to do the right airborne squat shin. Made the difference.

1.5 hours

196 hours 55 minutes

Tomorrow is the last day of this mission and the three missions. Ironically it is High Intensity on a Sunday – my toughest days.

I have to say that I am feeling very glad I was able to work through fatigue stress injury and just a lot of life to make the entire three mission trip.

I look forward to Level 2 Grunt.

Tacfit Commando Day 82

Day 26 Mission Three Level 1 (Recruit) No Intensity

18 Yoga poses for 60 seconds each

18 minutes

195 hours 25 minutes

Two more days to finish the first round of Tacfit Commando

Dojo

Very fun night with the kids.

The adults I continued the new line of skills working off what we are calling Crane Flow. First Dragon Flow now Crane then blending the two. Another step to go. Once we get it worked out there will need to be video.

Hey Marcus you promised me some video a while back?

Then:

Tacfit Commando Day 81

Day 25 Mission Three Level 1 (Recruit) No Intensity

18 Intu-Flow warm ups for 60 seconds each

2 hours

195 hours 7minutes

THREE DAYS IS ALL THERE IS LEFT FOR MISSION 3 (LEVEL 1 RECRUIT) THEN 4 DAYS
OFF AND BACK AT IT!!!!!

Dojo

Good night with the kids

Ground grappling with Bernie and Adam

Then:

Tacfit Commando Day 80

Day 24 Mission Three Level 1 (Recruit) HIGH (Sort of) 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.

The hamstring still meant a real modification to the Warrior Lunge and the Airborne Squat Shin, but I work pretty good for the energy level I have this retched week.

2 hours

193 hours 7minutes

ONE MORE CYCLE AND ALL THREE MISSION (LEVEL 1 RECRUIT) DONE!!!!!

Tacfit Commando Day 79

Day 23 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 ***** forgot to mention because I had to go a little slower I cut the rest down to 30 seconds between each.

6 Yoga pose compensatory poses for 60 seconds each.

The hamstring meant a real modification to the Warrior Lunge and the Airborne Squat Shin. The right leg was only able to squat about ¼ of the way down before it felt best to stop. So using brains over ego I paid attention to that. At the same time it felt right to push the hamstring to what it could do.

I was surprised on the Table Lifts because I had been using a lot of hamstring pull to do it but listening to Coach Scott Sonnon on the back bridge he used his hamstrings for the start then the quads took over for a higher bridge. So I used mostly quad strength to do the Table Lift and it took the pressure off the hamstring – still kept a moderate pace because that took some concentration.

All in all after a right retched day and extreme low energy I feel better and glad I had a program I was committed to or it would have just been coach potato tonight.

45 minutes

191 hours 7minutes

Had a good time with CQC with a couple of the senior kid’s students.

Then for the adults the foundation power drills then solid stepping for rooting on each step each leg, then combining the two for Crane Striking showing how to always be solid and root in transitions to absorb power or deliver strikes.

Tacfit Commando Day 78

Day 22 Mission Three Level 1 (Recruit) No Intensity

18 Yoga poses for 60 seconds each.

Hamstring did okay still tender on deep movements but coming long and hopeful for tomorrow’s Moderate Intensity.

2 hours

190 hours 22 minutes

Sunday May 2, 2010

Tacfit Commando Day 77

Day 21 Mission Three Level 1 (Recruit) No Intensity

18 Intu-Flow movements for 60 seconds each.

Hamstring is sore but I think it should be okay for a no too hard moderate day just two days away. Good because I intend to do it anyway — yeah I know……..

45 minutes

188 hours 22 minutes