Rick's Blog

Dojo

Intu-Flow

Flow with Bernie

Then:

Tacfit Commando Day 132

Day 20 Mission 2 level 2 Grunt High Intensity

6 Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

Lunge Twist Knee: 10,10,9,8,10,9,10,9 = 75;8

Swinging Tripod: 14,14,14,15,15,15,13,15 = 115;13

Scorpion Push-up: 6,5,5,4,4,4,4,4 = 36;4

Bear Push-ups: 8,8,7,7,7,7,7,7 = 58;6

Rocca Squat: 8,8,7,7,7,7,7,7 = 58;7

Diagonal Bridge: 20,20,21,22,23,23,22,23 = 174;20

Total reps = 516 Tacfit Score = 58

6 Yoga poses for 60 seconds each

2 hours

270 hours 54 minutes

At home late but the program needed to be done………

Tacfit Commando Day 131

Day 19 Mission 2 level 2 Grunt Modeerate Intensity

6 Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

6 Yoga poses for 60 seconds each

45 minutes

268 hours 54 minutes

Hot in the dojo the air conditioning was out again so it was over 30 degrees.

Calm warm up.

Kata and principles.

Tacfit Commando Day 130

Day 18 Mission 2 level 2 Grunt Low Intensity

18 Yoga poses for 60 seconds each

1.5 hours

268 hours 9 minutes

Tacfit Commando Day 129

Day 17 Mission 2 level 2 Grunt No Intensity

18 Intu-Flow warms up exercises for 60 seconds each

18 minutes

266 hours 39 minutes

Saturday June 26, 2010

Down at the dojo.

A little intu-flow warm up, then

Tacfit Commando Day 128

Day 16 Mission 2 level 2 Grunt High Intensity

6 Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

Lunge Twist Knee: 10,10,9,10,9,9,10,10 = 77;9

Swinging Tripod: 15,16,16,15,15,15,16,17 = 125;15

Scorpion Push-up: 8,7,7,6,5,5,5,5 = 48;5

Bear Push-ups: 8,8,8,6,6,7,6,7 = 56;6

Rocca Squat: 9,7,6,5,5,5,6,6 = 49;5

Diagonal Bridge: 21,21,21,21,21,21,21,21 = 168;21

Total reps = 523 Tacfit Score = 61

And to finish a cool down of compensatory movements – 6 Yoga poses for 60 seconds each

So not a bad jump but Stan and I were pretty done by the end of it.

Then some NLD with Rick B and Tony

2 hours

266 hours 21 minutes

Down at the Canada Place Fitness Centre

Tacfit Commando Day 127

Day 15 Mission 2 level 2 Grunt Moderate Intensity

6 Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

Lunge Twist Knee: 8,8,8,10,7,8,8,8 = 65;7

Swinging Tripod: 10,9,10,9,10,9,10,10 = 77;9

Scorpion Push-up: 6,5,5,5,4,4,4,4 = 37;4

Bear Push-ups: 7,6,6,6,6,6,6,6 = 49;6

Rocca Squat: 6,6,6,6,6,6,6,6 = 48;6

Diagonal Bridge: 16,16,16,16,16,16,16,16 = 128;16

Total reps = 404 Tacfit Score = 48

And to finish a cool down of compensatory movements – 6 Yoga poses for 60 seconds each.

45 minutes

264 hours 21 minutes

Tacfit Commando Day 126

Day 14 Mission 2 level 2 Low Intensity

18 Yoga poses for compensatory movement built for mission 2

18 minutes

263 hours 36 minutes

Day 14 – that’s half way – crap time flies.

Little bit of a sore wrist from self inflicted injury rolling last night – made some of the poses interesting.

Little mobility warm up.

Then soft work knife defence.

Tacfit Commando Day 125

Day 13 Mission 2 level 2 No Intensity

18 Intu-Flow warm up exercises built for mission 2

2 hours

263 hours 18 minutes

Tacfit Commando Day 124

Day 12 Mission 2 level 2 High Intensity

6 Intu-Flow warm up exercises built for mission 2

6 new bodyweight exercises: Lunge twist knee, swinging tripod, scorpion push-up, bear
push-up, Rocca Squat (a triceps push-up) and then diagonal bridge.

Note: Anything done on each side — i count each side as one such as the Lunge Twist knee.

Lunge Twist Knee: 9,10,10,10,9,8,9,9 = 74;8

Swinging Tripod: 10,10,11,11,11,11,12,12 = 88;10

Scorpion Push-up: 6,5,4,4,4,4,4,4 = 35;4

Bear Push-up: 7,6,6,6,6,6,5,5 = 47;4

Rocca Squat: 6,6,5,4,5,5,4,4 = 39;4

Diagonal bridge: 17,16,16,17,16,16,16,17 = 131;16

Total Reps: 414 Tacfit Score: 47

6 Yoga poses for 60 seconds each

45 minutes

261 hours 18 minutes

Had a very nice new student tryout a class I hope she will be back – worked on striking basics and movement.

Then had her work through the full Tacfit Warm up and Cool downs.

While we did:

Tacfit Commando Day 123

Day 11 Mission 2 level 2 Moderate Intensity

6 Intu-Flow warm up exercises built for mission 2

6 new bodyweight exercises: Lunge twist knee, swinging tripod, scorpion push-up, bear push-up, Rocca Squat (a triceps push-up) and then diagonal bridge.

6 Yoga poses for 60 seconds each

2 hours

260 hours 33 minutes