No workout tonight (which is why I need a program).
Went to “Much Ado About Nothing” in the Park and it was wonderful — standing ovation.
Now sitting at the computer listening to Bon Jovi play outside my dooor.
No really.
He is across the street at Commonwealth Stadium and I can hear the concert like it was right outside my door.
280 hours 39 minutes
Feeling better but not the best
Just Karate tonight: kata conditioning
And the n we watched mission three again and worked on the moves
Finally did a couple of the squats with my right leg still pooched on the left.
2 hours
280 hours 39 minutes
Okay so perhaps all of my issues training over the last couple of days are due to being sick.
Felt like crap all day with head ache and sore. But finished the day but no working out tonight.
I am going to work on the Mission three moves and maybe revised some of the older moves.
I will also be trying to get that airborne Squat knee BUT if in the end I cannot then I will do all of Mission three Level 2 EXCEPT that exercise I will do it at Level 1 until I can finally do it at level 2.
So a down day for me in all regards.
Hopefully I will feel better tomorrow.
0 minutes
278 hours 39 minutes
Okay so I was talking to Rav and we both have come to the conclusion that over level 1 in Tacfit you need about a week of working on the movements to get them all with the correct form.
This means between each mission we should take a week.
On the last mission I felt it took me until the final cycle to do the scorpion push-ups correctly and now in this mission I cannot do the Airborne Squat shin at all.
So I am going to need some assistance with that exercise. I think Adam Steer may of have posted a clip at some point on it.
Also for various reasons Rav is a few weeks behind and getting back into sync with him would help me. Also I have the break for the fast coming up.
So the long and the short of it is I am going to focus on getting all the Mission 3 level 2 movements correct for the next while and then kick the off when Rav starts that mission.
So tonight we did 2 rounds of each trying to get the form right.
There was no form on those one legged thingies. The moment my knee touches the ground I need something to kick me up and off.
So tonight we mobility warmed up, foundation conditioned, clinch flow kicked then incorporated strikes and cranks and then did the work on the Tacfit movements.
2 hours
278 hours 39 minutes
My neck and back were feeling better and I had a greatly restful couple of days so I was ready to give the moderate level a go.
Tacfit Commando Day 143
Day 3 Mission 3 level 2 Grunt Moderate Intensity
6 (last set of six) 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.
The new ones for Mission 3 Level 2 are: Cossack Lunge (which I always sucked at in TKD), Swing Plank (another hard one and you can bounce a number out), Airborne Squat knee (which I cannot do. Basically a one leg squat where you go down and touch ONLY the knee of the other leg and then stand back up without using anything for support – such as the level 1 version with the foot and shin),Spiderman Push-ups (hard to do a lot but at least I can do them), Shinbox invert (again the work the core hard but I have done these from Be Breathed so I can do them), and Base Switch (again works you hard but I did these in BER so again at least I can do them).
6 (last set of six) Yoga Poses for 60 seconds each
With that airborne squat knee this should be an interesting and humbling mission.
45minutes
276 hours 39 minutes
Saw my Dad and Judy off in the early morning.
Woke with a stiff neck and slightly pulled back muscle along the inside of my right shoulder blade.
Not comfortable to do much movement, so trying to overcome ego with intelligence I decided to completely rest it today and NOT do the Low intensity workout. It was a hard and big decision for me because I had not skipped any days.
I debated if the Yoga stretches would help or hurt but decided a day off was the best and today I feel much better and ready to do the first moderate day of
Mission 3 level 2.
Tacfit Commando Day 142
Day 2 Mission 3 level 2 Grunt Low Intensity
SKIPPED entirely the 18 Intu-Flow warms up exercises for 60 seconds each
Zero minutes
275 hours 54 minutes
Tacfit Commando Day 141
Day 1 Mission 3 level 2 Grunt No Intensity
18 Intu-Flow warms up exercises for 60 seconds each
18 minutes
275 hours 54 minutes
Here we go again……………..
Okay rather than doing this late again I got up and started earlier in the day so Mission 2 is now DONE!
Tacfit Commando Day 140
Day 28 (LAST DAY) 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.
Still suck at the scorpion push-ups.
6 Yoga poses for 60 seconds each
45 minutes
275 hours 36 minutes
Great Day with my Dad and Judy. Visited two of the grands again and this time little Tia was feeling almost back to herself.
Then we went to Jubilations Dinner Theatre for a wonderful night of music and food and fun.
Then it was 11:00 p.m. and yes I still sucked it up and tossed out all the reasons why I should not do it and I did:
Tacfit Commando Day 139
Day 27 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.
One more day for this Mission and I still suck at the scorpion push-ups – oh well……….
6 Yoga poses for 60 seconds each
45 minutes
274 hours 51 minutes
Tacfit Commando Day 138
Day 26 Mission 2 level 2 Grunt Low Intensity
Last four day cycle of Mission 2 level 2!
18 Yoga poses for 60 seconds each
18 minutes
274 hours 6 minutes