Saturday, November 29, 2008

JM only

Intu-flow intermediate level - some advanced and kb warm-up thrown in

Worked a lot on spinal rocks and quad hop ellipses/ side to side rocks.

Hip flexor stretches

12 days of fitness

I signed up for this last year and received all kinds of cool stuff. Check it out if you want

12 Days of Fitness

Friday, November 28, 2008

Started the day off right...Finished with some conditioning


Intu-flow - a mixture of intermediate(all) and KB warm-up(some shoulder and foot)

Flowfit - level 2 for 14 minutes. I did this more as yoga today, holding each pose. I spent a lot of time holding the bottom of the trinity squats in prayer position.

More than likely KBs this afternoon.


JM- Sonnon KB warm-up

TGU 40kg 5 minutes

DBL Floor Press 32s

1A snatches 24kg - my conditioning sucks

1A swings -  20kg 4 minutes 10R/10L/10H2H

Next week I plan on focusing on swings, snatches and TGU at least 2 days next week. After I hit my year end goal of 50/50, I haven't really been doing any. my conditioning sucks, I had to use survival breathing during some of these. terrible!

Wednesday, November 26, 2008

Started with JM....finished with KBs, CBs and BW

I am off for the next 3 days, so I slept in. So I didn't get started until early afternoon.

Early PM

JM- Intu-Flow Intermediate level with some advanced thrown in. I also did the fox walk and foot roll out of the KB Warm-up. I am really starting to like the 4CBD drill. I feel that it is really opening my hips.


Warm-up circuit - 2 rounds

a1. Jump rope - 50
a2. hindu pushup - 20
a3. hindu squat - 20

DBL KB Thrusters (clean, squat, press) 32s

DBL Swipes - 15s

Inward/Outward circles - 5 inward/5 outward counts as a set

Forward/backward Circles - Same as above

More Intu-flow later this evening. i am saving today's FlowFit for tomorrow, to work off the huge meal.

Tuesday, November 25, 2008

Today's stuff


JM - Intu-flow beginner level with some of the Intermediate and Advanced mixed in. No spinal rocks or quad hops. saving them for later.


Intu-flow - Intermediate Level.

I worked extra on Quad Hop and spinal rock.

Monday, November 24, 2008

11/24/08 AM & PM workouts

I implemented something new this morning. Early morning JM.


JM - Sonnon Kb warm-up with some pieces of Intu-flow Intermediate thrown in.

After I memorize all the Intu-flow, i will save the Warm-up for prior to KB and CB lifting.


Used Preparatory Breathing

DBL Swings 24s - Performance Breathing

See Saw Presses 24s - Performance breathing

DBL Bent KB Rows 24s - Performance breathing

FlowFit Level 2 - 14 minutes - use a little survival breathing during this. I need to better synchronize my breathing.

Plan on more Intu-flow before bed

Saturday, November 22, 2008


All I did today was JM

Intu-flow Beginner level

I like what I did today. Some of the move in the KB warm-up are more advanced. Next week I may look into do both on my KB days.

I went back and did the intermediate level also. I will watch the advanced and master levels tomorrow

Friday, November 21, 2008

A trying day with a couple of bright spots

At 12:15, I received a call from my wife saying that she was told by a nurse to take my youngest son to the ER. I arrived at the ER at 12:45. We got home at 5:25. My son is fine with another follow up in 3 days. That is one bright spot. The other is that my Intu-flow DVD set came today. I am surprised it wasn't stolen, it was hanging half way out of my mailbox.

I am getting ready to watch the beginner section. I may try it later. If I do, I will post it.

Thursday, November 20, 2008

No KBs today either

This the first time in in the last 1.5 yrs that I have not done any KBs. It actually feels good

I practiced the sitting version of 'Be Breathed' off and on all day at work today

JM- Sonnon's warm-up

Standing 'Be Breathed' 20 reps

Sonnon cool-down

I did up to the last 4 exercises. I still can't do the plow, my spine is still to tight, and my gut is still in the way. I am hoping 'Be Breathed' helps with that.

The locust and seal walk are awesome. The elbow lever is hard as hell.

I will try and do this more after each work out.

I plan on adding KBs back in next week.

More FlowFit tomorrow. I can't wait.

Wednesday, November 19, 2008

Another FlowFit day

JM - Sonnon Warm-up(I wish Intu-flow would get here)

FlowFit Level 2 - 17 Minutes

Held the bottom of a Trinity Squat for 2 minutes.

Tuesday, November 18, 2008

Just JM

Didn't feel like training so i just did JM - Sonnon warm-up. I am still waiting on Intu-flow to arrive.

Monday, November 17, 2008

JM, Flowfit and tried the cool-down

JM - Sonnon warm-up

Flowfit level 2 - 16 minutes

Tried the cool-down - I need a lot of help here.

Review of the 4x7 protocol and my next schedule

For the past 28 days i have been following Scott Sonnon's 4x7 protocol. All that i can say is that it is awesome. I am stronger and leaner. By adding in more JM and yoga (Flowfit - a Prasara flow) I am moving better. While i love the protocol, it has some effect on family life. With no days off for 28 days, it makes family outing difficult.

So for the next month i will doing the following to focus more on JM and yoga


JM - Sonnon warm-up until Intu-flow gets here

Breathing techniques


Compensatory cool-down(work on this)

TTH(maybe Sat)

JM- Sonnon warm-up

Breathing techniques

Metabolic 300/timed sets/other circuits

Compensatory cool-down(work on this)

Sunday, November 16, 2008

CKC 2nd meeting

Day 28

JM - Sonnon warmup before I left for meeting

Z-health Nueral warmup 1 at CKC

Today was supposed to be flowfit, but with the CKC meeting, ended up doing KBs.

Will restart 4x7 after doing a cycle of the following:


JM- sonnon Warmup

Saturday, November 15, 2008

My wedding anniversary and JM

day 27


I can't wait until Intu-Flow gets here!

Today I celebrated my 12th wedding anniversary to my beautiful wife Teasha. We spent the day with our boys and shopping. It was a great time.

Friday, November 14, 2008

Metcon Day

Day 26 Metcon

JM- Sonnon Warm up

Maxwell metabolic 300 - dbl 24s - I only did the first 2 circuits 150 reps total

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x15
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups -  3x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x15

Thursday, November 13, 2008

Intu-flow 2 DVD set on the way

After doing the JM from the KB foundation DVDs and loving it. I bit the bullet and bought the whole program. I am looking to take my JM to another level. Wish me luck

Heavy day

Day 25

JM - Sonnon warm-up

OA LCCJ 40kg

DBL LCCJ 32s 1 minute on/1minute off

Snatch Ladder 20kg/24kg/32kg 5 reps each weight  L/R - out of original RKC book

2 ladders

Windmills 20kg

Tuesday, November 11, 2008

Moderate day

Day 23

JM - all 29 moves

Dbl LCCJ - 24s -  2 minutes 10rpm

OA jerks 24 -  2 minutes L/R - 10 RPM

Rack holds 20kg 1 Minute L/R

Dbl jerks 32s - 3x5

Dbl Snatches 24s -

Friday, November 7, 2008

No Intensity day

Day 19


Making a gada that broke on the second swing

Well after 2 days for waiting for the concrete to dry. I realized after swinging it the first time, this would be cool. So I did it a little faster and the thing fell apart. I used a wooden pole off of a rack and well that didn't work to well. next week I will build another one with a pole off a post hole digger.

Thursday, November 6, 2008

Moderate Day

Day 18

JM - all 29 moves . I am making progress on the handcuffs, gracie, and eagle

CB Mills
2x15r/l 10s
2x15 r/l 15s

Dbl Swipes
2x20 10s
2x15 15s

Hammer throws 15s
1x20 R/L

Wednesday, November 5, 2008


day 17

JM all 29 moves

Dbl MP 32s

MP 40kg

Push Presses 40kg

Dbl seated presses 24s

windmill 20kg hand flat on floor

Tuesday, November 4, 2008

Flowfit and JM

JM - foundation disc 2 all 29 exercises. I have issues with hand cuffs, gracie and eagle.

Flowfit level 1 16 minutes - I went back to this level until everything is at level 2. There are 2 exercises that need to stay at level 1, the rest are pretty much level 3. I am trying to figure out how to incorporate level 3s with level 1s. A work in progress.

I have decided to get intu-flow soon so I can have all 4 levels of the program.

My new goal is to increase my flow!

Monday, November 3, 2008


Day 15

KB foundation disc 2 - completed whole walk thru

I tried the cool down, but couldn't even do the plow.

I think my next purchases will be both Intu-flow and Prasara Yoga. I will get these soon. i really like the KB dvds, but i have to give them back. So I will go for the full programs.

Sunday, November 2, 2008

CBs and JM

Day 14

This has been a busy day. The family and I demolished our deck today. This was here when we bought the house, and I didn't like it so it had to go. Then we headed off to the dump to get rid of the wood, I kept the posts though, I have a plan for those.

The wife and i brought our old 4:3 54" big screen up the steps and into the living room so I would have a place to do some of my DVDs and a place for us to eat since the boys have taken over to family room in the basement. This allowed me to break out the VCR and re-watch Scott Sonnon's CST VHS. Afterwards, i worked out

JM- KB foundation disc 2 5 reps per exercise


Snatches 2x10 L/R

Forward circles 1x10L/R

Backward circles 1x10L/R

Inward circles 1x10L/R

Outward circles 1x10L/R

In/Outward parries 1x10 L/R

Wall slides 4x10

I finsihed the day by making a Gada (Macebell). My Gada should be done by tomorrow.

An Intense JM day tomorrow.

Saturday, November 1, 2008

JM and swings

Day 13

KB foundation JM 3 reps L/R for each exercise

OA swings 32s on the minute

Armbar 20# KB

Wall slides