The past couple of days......

While cleaning out the basement, I stepped on a toy gun from my youngest and twisted my right knee. I can't squat or barely bend it. It is better today. The pain is right above the knee cap. So I say that I strained the patella tendon. I have been RICE'ing it. I am just glad it wasn't my surgically repaired left knee. I had that one reconstructed back in Feb. 1984, ACL and MCL tears. If there was swelling I would have gone to the ortho by now, but there has been no swelling at all. I hope it gets better soon. I miss training!

12.28.10 -

Woke up with a sore throat so all I did was Strain Prevention

12.27.10 - TFW - PreRecruit - Day 10

Low Intensity

Strain Prevention

Stress Conversion

12-24/25-10 - Intu-Flow only - 12/26/10 - TFW- PreRecruit - Day 9 - repeat

All I did these 3 days was the Strain Prevention Intu-Flow Session. My family was up from KY. We had a great time. The wife and I spoiled the boys some more. They are happy.

So today 12/26/10 - TFW - PreRcuit - Day 9 - repeat

No Intensity

Strain Prevention

Prasara tomorrow!

12.23.10 - TFW - PreRecruit - Day 9

No Intensity

Strain Prevention

12.22.10 - TFW - PreRecruit - Day 8

High Intensity

Strain Prevention

Warmup

PreRecruit

ex1 - 9 heart rate = 120

ex2 - 5 - heart rate = 130

ex3 - 13 - heart rate = 160

ex4 - 2 - heart rate = 130 - I am real weak on these

ex5 - 3 - heart rate = 170 - started out strong then died

ex6 - 6 - heart rate = 130

Total = 38

Cool Down

I started on PreRecruit because on some of the exercises I need work. During my 6 months of Commando(recruit and grunt missions) I moved ahead when i should have stayed back on some of them. That is why I didn't tackle the commando level, I wasn't ready.  I am taking it slower this time. 

12.21.10 - TFW - PreRecruit - Day 7

Moderate intensity

Strain Prevention

Warm Up

PreRecruit - 6 exercises 8x 20/10 - 1 min in between - heart rate got up towards 120 beats/min on a few rounds - I had to back off a bit - great session

cool down

12.20.10 - TFW - PreRecruit - day 6

Low Intensity

Strain Prevention

Stress Conversion

Really great session! I feel loose and relaxed.

After 2.5 yrs on the Warrior Diet, I am coming off of it. After my initial weight loss(not Fat loss), i have stayed at a steady weight. No matter if I eat a lot or eat a little, my weight stays around 270. Now that is a lot better than the 350 in '06, however that is still too much for me. I want to get to around 225. So, I am going to shake it up and go back to eating at least 3 squares/day. I will still have veggies at every meal but smaller quantities. If I gain too much, I will go back to the WD. I may even try to do the TacFit diet. wish me luck!

Christmas week and already a gift

It seems that I have won a copy of Clubbell Mass Evolution, sweet!  If you haven't checked it out, info can be found here http://clubbellmassevolution.com/ .

Merry Christmas 

12.19.10 - tfw - PreRecuit - day5

No Intensity day

Strain Prevention

12.18.10 - TFW PreRecruit - day 4

warm up

Played xbox kintec dance game for 2.5 hrs - so I was spent

cool down

A great high intensity session. Family fun and a workout too!

12.17.10 - TFW - PreRecruit - Day 3

Warm Up

PreRecruit - 6 exercise - 8x20s/10s - 1 min between each exercise

Cool down

Today was about learning the exercises. Tomorrow is high intensity, should be interesting!

12.16.10 - TFW - PreRecruit - Day 2

Warrior Warmup

Stress Conversion

Ok, the first time I did the lite challenge, I wrote on the Warrior blog that it was like commando taken to another level. All I did today was the warm up and yoga piece, not even the tabatas yet. To me, this is commando on steroids! Parts of the warm up were challenging and it has only been a little over  two month since i finished 6 months of commando. Then 1 cycle of KB Spetsnaz. Really great stuff!

This winter is going to be great! 4 months of pure hell and joy. I will touch on the mental side of this after I complete the first micro cycle on Saturday.   

12.15.10- TacFit Warrior Day1

No Intensity

Me - PreRecruit level - Strain Prevention

Steven - Lite Level - Strain Prevention

Shane - Lite Level - Strain Prevention

The TacFit Warrior package deal is huge. This was an awesome Xmas gift from the wife. If you haven't picked this up yet do so below while on sale.

TacFit Warrior

 

TacFit Warrior Released Tomorrow! On Sale

From TacFit Warrior

12/13/10

Intu-flow

Kenpo with Steven and Shane

We went over the following
Delayed Sword
Alternating Maces
Sword of Destruction
Deflecting hammer
Blocking Set #1
Short Form #1

Then had them run through some punch combos and kicks. also push-ups, sit ups and spinal rocks

2 more days before TacFit Warrior is released. It is going to be a nice Xmas gift from the wife. Thanks babe, I love ya!

12/12/10

Intu-Flow and some Prasara

12/9-12/11/10

Not feeling well so all I did all 3 days was Intu-Flow

12.8.10

TFC Warm 1,2,3

Bodyweightculture.com

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TacFit MassAssault

From TacFit Commando

How to PREVENT Weight Gain During the Holidays

This will be some of the most simple advice you ever get about holidays weight gain.

Don't skip your workouts.

How's that for rocket science! ;-)

But look, this is the time of year where most people fall apart.

They get busy as all get out with parties and shopping.

And I want you to enjoy yourself and have fun. I really do.

However, I don't want you to be one of the many that can't fit into their sweat pants - never mind skinny jeans - when January rolls around.

NOW is the time to crank up your workouts so you can enjoy those parties guilt free.

My partners over at Prograde Nutrition have two awesome resources for you to thelp you out.

And don't worry, they're totally free.

The first will be released in a couple days. They're recording a Holiday Survival Guide webinar that is going to reveal ten simple strategies to help you get through the holidays unscathed. But still allow you to feast on your favorite foos.

The second thing is going to turbo charge those workouts I was just talking about. They've made available to all of my readers a killer 39 page report titled, "What to NEVER Eat After You Workout."

Trust me, you don't want to waste your workouts by fueling it improperly afterwards. This report is easy to read and it'll teach you all the basics. Just the stuff you need to know. Nothing else.

Be sure to grab your free copy of it today by clicking the link below:

http://pigramfitness.getprograde.com/what-to-never-eat-after-you-workout.html

Ok, that's it for now. Enjoy the "What to NEVER Eat After You Workout" report. I'll be back in a couple days with the Holiday Survival Guide webinar!

Yours in health,

Name

PS - Not only is this eye-opening info, but it's absolutely FREE. Which is absolutely stunning because they should be charging for it.

And who knows? Maybe they'll start to, but for now you don't have to pay so be sure to rush over to this link below and get your copy.

http://pigramfitness.getprograde.com/what-to-never-eat-after-you-workout.html

12.7.10 - high Intensity

Intu-Flow - Intermediate

TacFit Echo - 90s/30s x2

Floor Slams

Quad Press

Dbl Rope Row

2h Shield casts

Crab walk

TacFit Kb Spetsnaz Cool Down

 

12.6.10

CTBB Warm Up

dbl swipes - 3x10 25s

Mills - 5x5L/R 25

Hammer Swings - 1x15cw/15ccw 25

CTTB Prasara

TacFit Warrior Coming Soon

From TacFit Warrior

12.5.10

Intu-Flow

Worked on the plow

Went through Commando level 1 exercises. I really want to wait before starting a new cycle for TacFit Warrior to come out in 12 days, so will just be doing mixed stuff till then.

12.4.10

Intu-Flow

TacFit Warrior Teleconference Replay

12.3.10

Intu-flow

Cricket beginner flow

Seated Spinal twist

forward fold

ground scorpion

Brettzel

Split leg forward fold

Sleeping warrior

threading arm

12.2.10

Intu-flow

12.1.10 - TacFit Warrior Lite

Like I said I was going to give this a whirl and i did. It was a really good session. After a month of TacFit KB Spetz, and 2 weeks off, this really hit the spot

Intu-Flow

EMOTM(every Minute on the Minute) for 20 minutes - I had 30s rest for the first 16 rounds, the last 4 rounds only 15s. 

Sit-Thru Hip - 3L/R

Reverse Lunges - 3L/R

Basic Spinal rock - 3L/R

 

Compensation

Cricket Beginner Flow - 2x

Plow

Tripod OH

Extended Table

 

12.1.10

Downloaded the preview of TacFit Warrior today. I think I will give it a whirl tonight. Here is the link if any of you are interested.

 

http://www.tacfitwarrior.com/join.html

11.30.10

Back felt really good after the TBF yesterday. I just did Intu-Flow Today.

I am torn on what to do:

1. do the tacFit Commando - Commando 3 months

2. Go Back to Clubbell Training Black Book

3. Continue TacFit KB Spetz

4. Do TacFit Rope

5. TacFit Mass Assault

6. Or the new TacFit Warrior being release soon????

7 or another round of ROP with the 40kg or ROTK 

 

Decisions decisions.

 

11.29.10

Decided to try to train. My back felt real good. I guess I will find out tomorrow morning.

CTBB Warm Up

Double Swipes - 5x20 - 15s

Mills - 4x20, 2x10 L/R - 15

Hammer Swings - 2x25 CW/CCW - 15

CTBB Cool down

Kenpo with Shane - Covered Delayed Sword/Alternating maces/Sword of Destruction/Deflecting Hammer/Short Form 1. Some kicks/punches. I am trying not to push him real hard as he is only 8. He approached me about doing this so I am taking it slow. 

11.27.10

TFC Warm up 1,2,&3

Kenpo with Shane

Shinbox switches

11.25.10

TFC Warm Up 1,2,3

Kenpo with Shane

Spinal Rocks

Plow

11.24.10

Intu-flow

Worked with Shane on Kenpo

11.23.10

Intu-Flow

Kenpo with Shane. 

Back feeling Better

11.22.10

Just Intu-flow and started teaching my youngest American Kenpo Karate. I did something to my back last week, it is better but not good enough to train full out yet. Sitting for 23.5 hrs at work last Wed-Thurs didn't help it much.

This week

Since Tuesday night through this morning, I have been working a production issue at work. I have gotten only 23 hrs sleep all week. So no training except Intu-Flow at work. I hope to pick back up on Monday.

11.16.10 - TacFit Kb Spetsnaz - Pre-Recruit - day 23

Mod Intensity

Intu-Flow - morning

warm up

Pre-Recruit - 4 rounds

cool down 

11.15.10 - TacFit Kb Spetsnaz - Day 22 - redo

Low Intensity

warm up & Intu-Flow

Cool down

Free reports and a recipe

Belly Fat and Metabolic Syndrome

Prograde Pumpkin Pie Mousse Recipe

The Best Way To Beat Cellulite

11.14.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 21 - redo

I took a few days off. starting the last micro cycle over

No Intensity

Intu-Flow

Warm up

11.10.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 22

Low Intensity

Warm Up

Cool Down

Another Way to Reduce Your Risk Of...

It's a strange phenomenon. People are sooo much more interested in losing weight than their health.

I've seen it enough to know it's true.

Articles about fat loss and six pack abs are much more likely to be read than an article on reducing your risk of heart disease.

So I urge you to take the time to think about the articles you read.

And I also urge you to take the time to read this brief one from my partners over at Prograde.

They reveal a very interesting study about multi-vitamins and decreases in heart attack risk.

http://pigramfitness.getprograde.com/multivitamin-and-heart-disease.html

Yours in health,

Todd
 
PS - A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde has a terrific one called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)

http://pigramfitness.getprograde.com/vgf25-free-trial.html

11.9.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 21

No Intensity

Morning Intu-flow

warm up

11.8.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 20

Morning Intu-Flow - me

High Intensity

warm up

Pre-Recruit - 4 rounds - 24kg me/Steven 16kg

Cool down

11.7.10 - No Intensity

Both Steven's and my lower back are sore. We think we are going to high in the flying boat. All we did tonight was a long slow Intu-Flow session

11.6.10 - TacFit KB Spetsnaz - Pre-Recruit Day 19

Moderate Intensity

warm Up

Pre-Recruit - 4 rounds - me the 24kg, steven 16kg 1-2 round, 20kg 3-4 rounds

Cool Down

11.5.10 - TacFit KB Spetsnaz - Pre-Recruit Day 18

Low Intensity

Warm Up

Cool Down

11.4.10 - TacFit KB Spetsnaz - Pre-Recruit Day 17

No Intensity

Warm Up

11.3.10 - TacFit KB Spetsnaz - Pre-Recruit Day 16

High Intensity - My goal on day 28 was to get 10 reps on all exercises on all rounds with the 24kg. With the exception of Flag Stirs(1l+1r=1 rep),  I hit 10 reps on the other 7 exercises on all 4 rounds. Maybe I will go for 15 on day 28, I don't know yet.

Warm Up

Pre-Recruit - 4 rounds of 8 exercises 30s/ea - 60s between rounds - 24kg for me, 16kg for Steven

Cool down

Added in the following poses

drill bit

locust

 

What to NEVER Eat After You Workout

My partners over at Prograde have just released a shocking 39 page special report.

Not only is it eye-opening info, but it's absolutely FREE. Which is absolutely stunning because they should be charging for it.

And who knows? Maybe they'll start to, but for now you don't have to pay so be sure to rush over to this link below and get your copy.

 

http://pigramfitness.getprograde.com/what-to-never-eat-after-you-workout.html

11.2.10 - TacFit KB Spetsnaz - Pre-Recruit Day 15

Moderate intensity

Warm Up

Pre-Recruit - 4 rounds of 8 exercises 30s/ea - 60s rest between rounds me 24kg, Steven 16kg

Cool Down

11.1.10 - TacFit KB Spetsnaz - Pre-recruit - Day 14

Low Intensity

Warm Up

Cool Down

10.31.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 13

No Intensity

Warm Up 

10.29.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 12

High Intensity

warm up

Pre-recruit - 4 rounds - 24kg for me. A friend let me borrow his 16kg for Steven. Steven really is digging the program and really owned the 16kg tonight!

Cool Down

10.27.10 - TacFit KB Spetsnaz - Pre-recruit - Day 11

Moderate day

Warm Up

Pre-Recruit - 4 rounds  - i ned to move to the 24kg to keep RPE down

Cool Down

10.26.10 - TacFit KB Spetsnaz - Pre-recruit - Day 10

Low Intensity

Warm Up

Cool Down

10.25.10 - TacFit KB Spetsnaz - Pre-recruit - Day 9

Low Intensity

warm up

10.24.10 - TacFit KB Spetsnaz -Pre-Recruit - Day 8

Warm Up

Pre-Recruit - 4 rounds - Steven and I hit it hard.

Cool Down

10.23.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 7

Moderate day

Warm up

Pre-recruit - 4 rounds with the 20kg, RPE 7. Steven Played football instead of lifting

Cool Down

10.21.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 6

Low Intensity

Warm Up

Cool Down

10.20.10 - TacFit KB Spetsnaz - Pre-Recruit Day 5

No Intensity

Warm Up

10.19.10 - TacFit Kb Spetsnaz - Pre-Recruit - Day 4

High Intensity 

Warm Up

Pre - Recruit - 20kg for me/Steven 20# KB

4 rounds of 8 exercises 30s ea/ 60s between rounds - gave all on all rounds RPE - 9

Cool down

The exercises

Kneeling Clean

pull-over

press

side rock-it

windmill low pull

flag stir

horn swing

2h - one leg deadlift

 

10.18.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 3

Moderate Intensity

Warm Up

Pre-Recruit - I used 20kg, Steven used 20# KB

Round 1 - Left side 

Round 2 - Right side

Round 3 - Left side 

Round 4 - Right side

Cool Down

Great session! sweating our asses off. Steven was surprised by the session

10.17.10 - TacFit KB Spetsnaz - Day 2

Low Intensity

Warm Up

Cool Down

10.16.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 1

Low Intenisty - Steven is starting this with me.

Warm Up

 

10.15.10 - Grunt Mission 3 - Day 84

High Intensity

Warm Up 3

Ex 1 - 6

Ex 2 - 5

Ex 3 - 4

Ex 4 - 3 - four rounds of 4

Ex 5 - 5

Ex 6 - 2

cool down 3

Grunt Missions complete! Onto TacFit KB Spetsnaz before it gets too cold outside to touch my KBs

10.14.10 - Grunt Mission 3 - Day 83

Moderate Intensity - used as strength - did pre-recruit KB Spetsnaz

KB Spetsnaz Warm Up

Pre-Recruit - 4 rounds of 8 exercises 30s ea - 60s between rounds

Kb Spetsnaz Cool Down

 

10.13.10 - Grunt Mission 3 - Day 82

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

I am still tried.

10.11.10 & 10.12.10

I was in NJ for a disaster recovery test for work. I woke up at 5:30 am on Monday and didn't get to bed until 10:00 am on Tuesday. To say the least that I was tired is an understatement. No training either day

10.10.10 - Grunt Mission 3 - Day 81

No Intensity

Warm Up 1, 2, & 3

10.9.10 - Grunt Mission 3 - Day 80

High Intensity

Warm Up 3

Ex 1 - 6

Ex 2 - 5

Ex 3 - 4

Ex 4 - 3 - four rounds of 4

Ex 5 - 5

Ex 6 - 2

cool down 3

10.8.10 - No Intensity

Intu-Flow

10.7.10 - No Intensity

Intu-Flow

10.6.10 - Grunt Mission 3 - Day 79

Moderate Intensity - I tried TacFit KB Spetsnaz Pre-recruit today

KB Spetsnaz Warm up

Pre-Recruit - 8 exercises 30s ea(single arm switch per round) 60s rest between rounds - 4 rounds

Spetsnaz Cool down

A really great workout. It states to start with a 16kg, however the lowest I have is 20kg so i used that. I found this rather challenging. However that could be beacuse I have been on TFC for 6 months. I am going to really enjoy this program

10.5.10 - Grunt Mission 3 - Day 78

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

Played around with KB Spetsnaz warm up and cool down

10.4.10 - Grunt Mission 3 - Day 77

No Intensity
Warm Up 1, 2, & 3
Intu-Flow combo

10.3.10 - Grunt Mission 3 - Day 76

High Intensity - sore as hell from yesterday, but fought through it

warm up 3

ex 1 - 6 - a round of 7

ex 2 - 5

ex 3 - 4

ex 4 - 3 - 3 rounds of 4

ex 5 - 5

ex 6 - 2 - 2 rounds of 3 - still needs a lot of work

cool down 3

10.2.10 - Grunt Mission 3 - Day 75

Moderate Intensity - used as strength day

Warm Up 3

BB MP - one clean the presses - 1x5 135#, 1x5 155# 1x5 165X, 1x3 175# - i felt weak on these

BB FSQ - clean from floor - just testing out the move  - 2x5 135#

KB Snatches - 1x5/5 24kg, 2x5/5 32kg - I haven't done these in so long.....

1/2 swingblade - 1x5/5 24kg - interesting movement

Cool Down 3

10.1.10 - No Intensity

Intu-flow only

9.30.10 - Grunt Mission 3 - Day 74

Low Intensity

Warm Up 3

Coll Down 1, 2, & 3

9.29.10 - Grunt Mission 3 - Day 73

No Intensity

Warm Up 1, 2, & 3

Intu-Flow Beginner with youngest son

9.28.10 - Grunt Mission 3 - Day 72

High Intensity

Warm Up 3

I worked with my youngest on FlowFit 1 lvl 1 - he completed 6 rounds

Ex 1 - 6

Ex 2 - 5

Ex 3 - 4

Ex 4 - 3

Ex 5 - 5

Ex 6 - 2

Cool down 3

 

9.27.10 - Grunt Mission 3 - Day 71

Moderate Intensity - did some iron today

Warm Up 3

TacFit Bravo

4 Min continuous work/1 min rest

Kb Goblet squats - 2h KB Deadlifts - 48kg - stopped counting at 50 reps - had to set the kb a few times - I went too heavy

Parallette presses - knee push ups - I didn't count I just kept pressing

Matt Relays - Bear Crawls - hard to keep going entire 4 mins

Gamma Casts - 25# cb - shoulder parked a few times

This was hard.. I need to do more endurance type of work.

Cool down 3

I worked with my youngest son on Intu-Flow, push ups/quad presses, spinal rocks & trinity squats. He is 8 yrs old. 

a great session

 

9.26.10 - Grunt Mission 3 - Day 70

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

9.25.10 - Another No Intensity Day

Intu-Flow

9.24.10 - Grunt Mission 3 - Day 69

No Intensity

Warm Up 1, 2, & 3

 

9.23.10 - Grunt Mission 3 - Day 68 - Repeat

High Intensity

Warm Up 3

ex 1 - 5

ex 2 - 5

ex 3 - 4

ex 4 - 3

ex 5 - 5

ex 6 - 2

cool down 3

9.22.10 - Grunt Mission 3 - Day 67 - Repeat

Moderate Intensity

Warm Up 3

ex 1 - 3

ex 2 - 3

ex 3 - 2

ex 4 - 2

ex 5 - 3

ex 6 - 2

Hip Openers

Cool Down 3

9.21.10 - Grunt Mission 3 - Day 66 - Repeat

Low Intensity

Warm Up 3

Cricket Beginner flow - 6 rounds - 3l/3r

Hip Openers

Cool Down 1, 2, & 3

9.20.10 - Grunt Mission 3 - Day 65 - Repeat

No Intensity

Warm Up 1, 2, & 3

Given I missed 2 days and did weights for both Mod and High days, I am repeating Days 65, 66, 67 & 68. This will get me back on the wave.

This weekend

9/18/10 - Nothing but Intu-flow - I am still fighting something. My desire to train wasn't there

9/19/10 - I reorganized the garage. I went from a 14'x22' training area to a 10'x10' area so the wife can get her car in the garage for the upcoming winter. The new area works fine. Today's high intensity session

Intu-Flow

TacFit Echo - 2 rounds of 90s/30s

Floor Shots - 8# med ball

Basic Quad presses

Rope Dbl Rows

Clubbell shield casts

Bear crawls

This liked to kill me. I was counting reps but lost count on both rounds. I was supposed to do the crab, but that wasn't working so switched to bear crawls.

Prasara - 1 min ea.

Drill Bit

Sleeping warrior

Up dog

Down Dog

Threading arm 

9.17.10 - Grunt Mission 3 - Day 67

Moderate Intensity - I haven't really been into it the last couple of days - did some KBs/CBs/Rope today

Intu-Flow - intermediate/advanced/kb warm up - a combination

KB Floor Press - 2x10- 24kgs/2x6-32kgs

Gamma Cast - 4x5 - brusier

Torch Press 4x5/5 - 25

Rope Rows - 4x5

Prasara - 

Drill bit

sleeping warrior

down dog

up dog

threading arm

9.16.10 - Grunt Mission 3 - Day 66

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

9.14.10 - Grunt Mission 3 - Day 65

No Intensity

Warm Up 1, 2, & 3

CKC Next Meeting 10/3/10 @ 10 am

Next Meeting 10/3/10 @ 10 am @ http://www.fightfitohio.com/
Address
17830 Englewood Drive, Suite 2, Middleburg Heights, Ohio 44130

9.13.10 - Grunt Mission 3 - Day 64

High Intensity

Warm Up 3

EX 1 - 5

EX 2 - 5

EX 3 - 3 - I had 4 on last 4 rounds

EX 4 - 3 - I had 4 on the first 4 rounds

EX 5 - 5

EX 6 - 2

Cool Down 3

9.12.10 - Grunt Mission 3 - Day 63

Moderate Intensity
Warm Up 3
Ex 1 - 3
Ex2 - 3
Ex 3 - 2
Ex 4 - 2
Ex 5 - 3
Ex 6 - 1
Cool down 3

9.11.10 - Grunt Mission 3 - Day 62

Low Intensity

Warm Up 3

Cool down 1, 2, & 3

9.10.10 - Grunt Mission 3 - Day 61

No Intensity

Warm Up 1, 2, & 3

9.9.10 - Grunt Mission 3 - Day 60

High Intensity

Warm Up 3

Exercise 1 - Score 4

Exercise 2 - Score 4

Exercise 3 - Score 3

Exercise 4 - Score 3

Exercise 5 - Score 5

Exercise 6 - Score 2

Cool Down 3

9.8.10 - Grunt Mission 3 - Day 59

Moderate Intensity - This mission is going to be challenging. Just practiced the moves to day

Warm Up3

1. Cossack Lunges - I didn't like these in super joints and I don't now either. Hopefully by the end of this mission i will love them:)

2. Swinging Plank - I like these

3. Airborne Squats - Very challenging since i have issues doing pistols with out holding a kb 

4. Spiderman Push ups - different then when on your knees in Recruit 3

5. Shinbox invert - Wow. Challenging but i really like it

6. Base Switches - I am still very tight moving my shoulders back and together, upper back region. These will be challenging the whole mission. Hopefully by the end a piece of cake

Cool Down 3

 

 

9.7.10 - Grunt Mission 3 - Day 58

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

9.6.10 - Grunt Mission 3 - Day 57

No Intensity

Warm Up 1, 2, & 3

9.5.10 - Grunt Mission 2 - Day 56

High Intensity - Last day of Grunt Mission 2 - the scoring will depict the progression from day 32 to day 56

Warm Up 2

Exercise 1 - Score 4-->6

Exercise 2 - Score 4-->7

Exercise 3 - Score 2-->3

Exercise 4 - Score 4-->7

Exercise 5 - Score 3-->6

Exercise 6 - Score 5-->9

Total - Score 22-->38 - a 16 rep overall improvement. I will take it. On to Grunt Mission 3

Cool Down 2

 

9.4.10 - Grunt Mission 2 - Day 55

Moderate Intensity - KBs and CBs

Warm Up 2

DBL MP - 32kgs - KBs - 3x5

Alt TGU up-Windmill-TGU down - 24kg - KB - 5 minutes

Alt Arm Pit cast from Order - 25s - CBs 3x5/5

Alt Mills - 25 - CB - 3x5/5

Cool Down 2

9.3.10 - Grunt Mission 2 - Day 54

Low Intensity

Warm Up 2

Cricket Beginner Flow - 3 rounds

Ocean Beginner Flow part A - i am working on it. 

Cool Down 1, 2, & 3

9.2.10 - Grunt Mission 2 - Day 53

No Intensity

Warm Up 1, 2, & 3

9.1.10 - Grunt Mission 2 - Day 52

High Intensity - knee still hurts. It seems that i aggravated some old scar tissue that has some nerve ending in it. The reason I say this is because when i push where  the nerve endings where before the pain goes away. i say it was the step ups. more RICE tonight.

Warm Up 2

Exercise 1 - Score 5

Exercise 2 - Score 7

Exercise 3 - Score 2 - I must be a weakling. After 2 reps L/R, my form goes all over the place. 

Exercise 4 - Score 6

Exercise 5 - Score 6 - last 2 rounds were iffy. The 5th and 6th reps were rough

Exercise 6 - Score 9

Cool Down 2

Last micro cycle starts tomorrow. 

 

8.31.10 - Grunt Mission 2 - Day 51

Moderate day - My left knee has been hurting all day. This is my reconstructed one. I really don't know what i did, maybe i slept on it wrong. 

Warm Up 2

Golden three on the minute for 10 minutes

Trinity Squats - 5 reps

Quad Presses - 5 reps

Spinal Rocks - 5 reps

Cricket beginner flow 3 times

cool down 2

8.30.10 - Grunt Mission 2 - Day 50

Low Intensity

warm up 2

cool down 1, 2, & 3

8.29.10 - Grunt Mission 2 - Day 49

No Intensity

Warm Up 1, 2, & 3

Walked around the block with my boys, Steven & Shane

8.28.10 - Grunt Mission 2 - Day 48

High Intensity

Warm Up 2

Exercise 1 - Score 5 - I had 3 rounds of 6 - First time that has happened

Exercise 2 - Score 6 - I had 5 rounds of 7 - sweet

Exercise 3 - Score 2 - I really suck at these! - I had 2 rounds of 3

Exercise 4 - Score 5 - first 3 rounds I had 6

Exercise 5 - Score 5 - First 3 rounds 6 - on the last 2 rounds, I had trouble touching my head to the ground

Exercise 6 - Score 9 - last 2 rounds 10

Cool Down 2

8.27.10 - Intu-Flow and Prasara only

even though I kept the RPE @ 5 yesterday, I have DOMS bad. I had to work late, then fell asleep on the couch, so only Intu-Flow and some yoga today. Resume Grunt mission 2 tomorrow.

8.26.10 - Grunt Mission 2 - Day 47

Moderate Intensity - I wanted something different today so I TacFit Alpha. I kept my RPE @ 5

Warm Up 2

TacFit Alpha

Clubbell Swipes @ Gamma - 15s - 40 reps

Rope Rows @ Delta - 40 reps - No rings so I used TacFit Rpoe

Pull ups @ Delta - 24 reps - No Pull up bar so used rafters

Plyo-Box Jumps @ Delta - 48 reps - I have no Jump Boxes, so I used my bench

Cool Down 2

Really nice session! I feel really great!

8.25.10 - Grunt Mission 2 - Day 46

Low Intensity

Warm Up 2

Cool Down 1, 2, & 3

Spent the majority of my time after work finishing the insulation in the garage. I finally have the 8ft sections done all the way around. I hung up another shop light and moved stuff to get the wife's car in the garage for winter without destroying my workout area. 

I also found this awesome DIY equipment site today at lunch, http://www.home-gym-bodybuilding.com/homemade-equipment.htmlhttp://www.home-gym-bodybuilding.com/homemade-equipment.html. I am going to make the medicine ball and take a shot at the power rack out of 4x4. If I get completed, I will post pics.

Steven started school yesterday, a sophomore, damn I feel old! He is staying after school and lifting in the school gym. So I will probably have him just do the cool downs with me. I may start him on Mass Assault since he finally is getting into training.  Haven't decided yet. I am contemplating doing Mass Assault 1 & 2, after I finish Grunt Mission 3 next month. Just thinking.

Bad News About Omega Fatty Acids

When I received this update from my partners at Prograde my jaw nearly hit the floor. I was just about to write an article like this myself. But since they've already done the work I got permission to share it with you.

Seriously, this one will be a revelation.

Enjoy!

Todd

 

Hey, it's Jayson back with an awesome article for you that is really going to open your eyes.

You see, not all Omega Fatty Acids are what you think they are. There's much more to the story than the mainstream media lets on.

Discover for yourself the Bad News About Omega Fatty Acids:

http://pigramfitness.getprograde.com/why-you-need-omega3-fats.html

 

Oh, and don't forget that our ultra-potent EFA Icon is 25% off RIGHT NOW, so be sure to stock up.

Order on our McAfee Verified Safe and Secure Server ==>  http://pigramfitness.getprograde.com/essential-fatty-acid.html

 

Yours in health,

Jayson Hunter, RD, CSCS

Prograde Nutrition

 

PS - About halfway through the article there are some cows there with a very important take-away message for you. Yes, some cows have something very important to tell you ;-)

Listen to the cows ==>  http://pigramfitness.getprograde.com/why-you-need-omega3-fats.html

8.24.10 - Grunt Mission 2 - Day 45

No Intensity

Warm Up 1, 2, & 3

Steven - Recruit mission 1 - day 9

Warm Up 1, 2, & 3

New Products that I am affiliated with

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8.23.10 - Grunt Mission 2 - Day 44

High Intensity

Warm Up 2

Exercise 1 - Score 5

Exercise 2 - Score 5

Exercise 3 - Score 2

Exercise 4 - Score 5

Exercise 5 - Score 5

Exercise 6 - Score 9

cool down 2

 

Steven - Recruit Mission 1 - Day 8 - a 7 rep improvement from day 4

warm up 1

Exercise 1 - Score 3

Exercise 2 - Score 4

Exercise 3 - Score 2

Exercise 4 - Score 4

Exercise 5 - Score 4

Exercise 6 - Score 3

cool down 1

 

8.22.10 - Grunt Mission 2 - Day 43

Moderate day - wasn't feeling well today, so I took it easy

Warm Up 2

Tabatas

DBL swipes - 25#s - 8x 20/10

Double rope row - 8x20/10

Cool Down 2

I haven't finished my jump boxes or pull up bar yet...I am slacking!

Steven trained with me doing the same

8.21.10 - Grunt Mission 2 - Day 42

Low Intensity

Warm Up 2

Hip Openers

Cool Down 1, 2, & 3

8.20.10 - Grunt Mission 2 - Day 41

No Intensity

Warm up 1, 2, & 3

8.19.10 - Grunt Mission 2 - Day 40

High Intensity - improved in all but Scorpion Push up. My form goes haywire if I go over 2 reps L/R

Warm Up 2

Exercise 1 - Score 5 - Got 6 on the last round, I haven't got that many on any lunge since recruit 1

Exercise 2 - Score 5 - I had 6 on rounds 1-5, died the last 3

Exercise 3 - Score 2 - I hate Scorpion Push ups

Exercise 4 - Score 4 - Last 2 rounds i died and form was bad. Rounds 1-6 score 5

Exercise 5 - Score 4 - Had 5 on rounds 1-3

Exercise 6 - Score 9 - a couple of rounds I had 10. 

Plow - 1 minute

Cool Down 2

8.18.10 - Grunt Mission 2 - Day 39

Moderate Intensity

Warm Up 2

Exercise 1 - Score 3

Exercise 2 - Score 3

Exercise 3 - Score 1

Exercise 4 - Score 3

Exercise 5 - Score 3

Exercise 6 - Score 6

Hip Openers

Cool Down 2

8.17.10 - Grunt Mission 2 - day 38

Low Intensity

Warm Up 2

Plow - worked on 'crushing the can' and holding the position while trying to get toes to touch the ground.

Cool Down 1, 2, & 3

8.16.10 - Grunt Mission 2 - Day 37

No Intensity - Started Steven on CTBB Metcon 4x7 today, so I will be doing the everything thing during the first micro cycle with him.
Steven and I  - CTBB Metcon - Day 1 -  Intu-flow Recovery
Me - TFC warm Up 1, 2, & 3

8.15.10 - Grunt Mission 2 - Day 36

High Intensity

Warm Up 2

Exercise 1 - Score 5

Exercise 2 - Score 5 - Could have and should have had more reps

Exercise 3 - Score 2 - Had 3 each round but technique was around a 6 so only counted 2 the last 4 rounds

Exercise 4 - Score 4 - Had 5 each round but technique was around a 6 so only counted 4 the last 4 rounds

Exercise 5 - Score 4

Exercise 6 - Score 8 - Had a couple of rounds of 9

Cool Down 2

Steven - He is not liking TFC, so I had him run through some CB exercise. He will be starting CTBB Met Con 4x7 tomorrow.

He did do the following today

TFC warm up 1

Swipes

swings

rock its

8.14.10 - Grunt Mission 2- Day 35

Moderate Intensity

Warm Up 2

Exercise 1 - Score 3

Exercise 2 - Score 3

Exercise 3 - Score 1

Exercise 4 - Score 3

Exercise 5 - Score 3

Exercise 6 - Score 4

Cool Down 2

Steven - Recruit Mission 1 - Day 7 - Moderate Intensity

Warm Up 1

30 min jog/walk

Cool down 1

 

 

8.13.10 - Grunt Mission 2 - Day 34

Low Intensity
Warm Up 2
Cool down 1, 2, 3
Worked on the plow - I can't get my feet on the ground behind me
Steven - Recruit Mission 1 - Day 6
Warm Up 1
Cool Down 1, 2, & 3

8.12.10 - Grunt Mission 2 - Day 33

No Intensity

Warm Up 1, 2, 3

Steven - Recruit Mission 1 - Day 5

No Intensity

Warm Up 1, 2, 3

8.11.10 - Grunt Mission 2 - Day 32

High Intensity
Warm Up 2
Exercise 1 - Score 4
Exercise 2 - Score 4
Exercise 3 - Score 2
Exercise 4 - Score 4
Exercise 5 -Score 3
Exercise 6 - Score 5
Cool Down 2
Day 4 - Score Total - 22

Steven - Recruit Mission 1 - Day 4
High Intensity
Warm Up 1
Exercise 1 - Score 1
Exercise 2 - Score 2
Exercise 3 - Score 2
Exercise 4 - Score 3
Exercise 5 - Score 2
Exercise 6 - Score 3
Cool Down 1
Day 4 - Score Total - 13

8.10.10 - Grunt Mission 2 - Day 31

Moderate Intensity
Warm Up 2
Exercise 1 - Score 3 - Lunge Twist Knee - Not bad, I like these
Exercise 2 - Score 3 - Swinging Tripod - my technique was better than I expected
Exercise 3 - Score 1 - Scorpion Push up - Very hard; I counted these as toe touch L/R as 1; Died last set
Exercise 4 - Score 3 - Bear Push up - I need to get the technique down
Exercise 5 - Score 3 - Rocca Squat - toward last rounds these were tough
Exercise 6 - Score 2 - Diagonal Bridge - just worked on technique, plus I was slipping everywhere due to sweat!
Cool Down 2

Steven - Recruit Mission 1 - Day 3
Moderate Intensity
Warm Up 1
Exercise 1 - Score 2 - Forward Lunge
Exercise 2 - Score 2 - Push Plank Knee
Exercise 3 - Score 2 - Sit Thru Knee
Exercise 4 - Score 1 - Basic Push up
Exercise 5 - Score 2 - Basic Spinal rock
Exercise 6 - Score 1 - Tripod Overhead
Cool Down 1

8.9.10 - Grunt Mission 2 - Day 30

Low Intensity
Warm up 2
Cool Down 1, 2, & 3

Steven - Recruit Mission 1 - Day 2
warm up 1
cool down 1, 2, & 3

8.8.10 - Grunt Mission 2 - Day 29

No Intensity
Warm Up 1, 2, & 3
Steven's - Recruit Mission 1 - Day 1 - Vacation messed him up, I started him back today
No Intensity
Warm Up 1, 2, & 3

8.6.10 - Grunt Mission 1 - Day 28

High Intensity

Warm Up 1 

Exercise 1 - Score 5

Exercise 2 - Score 11

Exercise 3 - Score 4

Exercise 4 - Score 3

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

Day 28 Score - 30, Day 4 Score 25 - a 5 rep total improvement. Overall, Grunt is much tougher than recruit. I find it very challenging. 

8.4.10 - Grunt Mission 1 - Day 27

Moderate Intensity - I used this as a strength day

Warm Up 1

Dbl Swipes - 3x10 - 25s

Mills - 3x7/7 - 25

Hammer Swings - 3x10/10 - 25

Gamma Casts - 3x10 - 45

Cool Down 1

 

8.3.10 - Grunt Mission 1 - Day 26

Low Intensity

Warm Up 1

Cricket beginner Flow - 7 minutes

Cool Down 1, 2, & 3

8.2.10 - Grunt Mission 1 - Day 25

No Intensity

Warm up 1, 2, & 3

8/1/10 - Grunt Mission 1 - Day 24

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 10

Exercise 3 - Score 4 - re-watched the video, wasn't breathing right. fixed breathing. much better, but a long way to go.

Exercise 4 - Score 3 - died last 2 rounds

Exercise 5 - Score 4 - getting easier as I lose the gut

Exercise 6 - Score 3 - Form broke down last 2 rounds only counted 3 last 2 rounds

Cool down 1

7.30.10 - Grunt Mission 1 - Day 23

Moderate Day - Decided to do a strength day

Warm Up 1

KB MP - 1x5/5 32kg, 1x3/3 40kg, 1x0/0 48kg(only half way both sides), 1x3/3 40kg, 1x5/5 32kg

Rope Rows - 3x5

Whack-a-mole - 5x5 - Bruiser

Barbarian - 2x5 - bruiser

Cool Down 1

7.29.10 - Grunt Mission 1 - Day 22

Low Intensity

Warm Up 1

Cricket Beginner Flow - 7 minutes

Cool Down 1, 2, & 3

7.28.10 - Grunt Mission 1 - Day 21

No Intensity

Warm Up 1, 2, & 3

7.27.10 - Grunt Mission 1 - Day 20

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 9

Exercise 3 - Score 3

Exercise 4 - Score 4

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

New from Gold Medal Bodies - Gymnastic Ring Training and Manifesto

Rings One

Gold Medal Bodies Manifesto

7.26.10 - Grunt Mission 1 - Day 19

Moderate Intensity - My knee was bothering me so I decided to do a light CB session

Warm Up 1

CB Clean & Torch Press - 3x5L/R - 25#

Mills - 3x10L/R - 25#

DBL Arm Pit Cast - 3x5 - 25s

Cool Down 1

 

7.25.10 - Grunt Mission 1 - Day 18

Low Intensity

Warm up 1

Cricket beginner Flow - 7 minutes

Cool Down 1, 2, & 3

 

7.24.10 - Grunt Mission 1 - Day 17

No Intensity

Warm Up 1, 2, & 3

FINAL NOTICE

 

Before you read this,  I am in the middle of my 4th month on this program and it kicks A$$. I am losing fat and my strength is staying the same. I personally love this program. Don't miss your chance to get it. It really is all that it says it is!

 

   

  

Todd Pigram

 

 

Make sure you read this unless you want to miss out.

No doubt you’ve noticed the incredible online buzz this week surrounding the TACFIT bodyweight training program. I already told you about Scott Sonnon, the creator of the program…

 

==>http://tinyurl.com/386cm3c

 

…but I don’t think you’ve met my friend Ryan Murdock yet. He’s the co-author of TACFIT Commando. And this dude is seriously cool — like Indiana Jones style cool…

 

He’s an adventure travel writer who’s found himself in some tight situations over the years. He’s punched a camel to its knees in the Arabian desert, run off a grizzly empty-handed in Canada’s remote Northwest Territories, and camped in Mongolia under conditions so harsh that he needed two Swedish girls to stay warm. This is a man who’s seen more than his fair share of close calls.

Ryan learned the hard way that when he’s alone in hostile territory, he’s gotta keep his head on a swivel and respond in an instant. He’s also a prime example of the sleek muscular physique that comes from staying at the top of your game.

 

Well friends, I don’t mean to alarm you, but you’re in one of those tight situations right now. The same sort of situation that forces Ryan to maintain the chiseled physique of an adventurer.

We’ve reached the end of the TACFIT Commando pre-sale extravaganza. If you haven’t grabbed the program, you’re about to be left behind.

 

http://tinyurl.com/386cm3c<— Last chance for the 51% pre-sale TACFIT discount!

 

Don’t be afraid—you still have time. It’s closing fast, but you know what Ryan would do. Have you ever seen an international man of mystery hesitate?

 

Hell no!

 

He’d sprint for the opening, make a last second dive and slide under that descending door just in time. He’d even have the presence of mind to reach back and grab his hat Indy-style—cause that’s how those adventure guys roll.

Ryan would come back with the TACFIT Commando story (and maybe a golden idol or two…) because he’s highly trained and he never misses a deadline.

Think you can beat him to it? Get in there now before those bonuses get locked away forever behind that sliding stone door! I did tell you about the bonuses, didn’t I? Never mind, no time for that now. You better go see for yourself before it’s too late!

 

Go now —>http://tinyurl.com/386cm3c

 

7.21.10 - Grunt Mission 1 - Day 16

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 8

Exercise 3 - Score 3 - This kills me

Exercise 4 - Score 3

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

3 Untapped Fat-Burning Strategies

You work out hard and you want it to show. But you won’t get the look you’re after if your hard work is hidden under a layer of fat.

You need all the tricks you can get your hands on to burn fat, and you want to do it quickly and efficiently. After all, who has hours to spend on the endless drudgery of a treadmill?

Are you gonna bury those washboard abs under a layer of pudge? Or will you tap into these three fat burning secret weapons? This is the stuff those really ripped guys at the gym have figured out and aren’t telling you, cause they don’t want you showing them up!

By the way, I “stole” these three tips from the TACFIT Commando program developed by my friend Scott Sonnon. He released an updated version of the program yesterday and is offering 51% off the product until tomorrow!

51% off awesome at-home fat burning program —> Click Herehttp://tinyurl.com/386cm3c

 

Untapped Fat Burning Tip #1:

Exploit the “EPOC” effect with high intensity interval circuits

Contrary to what mainstream fitness has been saying for decades, long slow distance running is not the most direct route to fat loss. It’s true that moderate intensity, steady state exercise uses primarily fat oxidation as fuel, but that isn’t the total picture.

In a study done to compare the fat burning benefits of traditional “cardio” training and high intensity intervals, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and Group B performed a high intensity interval training routine for 15 weeks. Group B lost nine times more fat than Group A — and in 5 weeks less!

Why are high intensity intervals so much more effective?

Interval circuits place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you’ll incinerate calories for hours after you finish training, even if you’re just lying on the sofa. That aftershock of fat burning potential is called Excess Post-Exercise Oxygen Consumption (EPOC).

Plus, high intensity interval training is fast! That means you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill. You can spend more time pumping iron instead.

EPOC Generating Bodyweight Workouts (51% off) —> Click Here http://tinyurl.com/386cm3c

 

Untapped Fat Burning Tip #2:

Build muscle to burn fat.

We’ve known for years that muscle tissue is highly active metabolically, and it helps us burn more calories during the day. So more muscle equals better fat burn, right? Unfortunately that’s only partly true — and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). You’d have to pack on an awful lot of beef to make much difference.

But that’s only one side of the equation. Muscle mass provides a number of other important benefits, foremost of which is better management of insulin. Insulin is your “storage” hormone. Its job is to transport fuel into your cells. The higher your ratio of fat to lean tissue, the less sensitive your lean tissue becomes to insulin. Basically, when your body fat percentage creeps too high and insulin comes knocking, your lean mass stops answering the door. If you see a vicious cycle in all of this, you’re right!

One way to encourage your muscles to start answering the door again is through resistance exercise aimed at growth. Why is it important to improve insulin sensitivity? Well, if your muscles don’t answer the door, guess who will… Yep, your fat cells are always ready with a warm welcome.

To top it all off, long slow cardio can actually cause you to LOSE muscle because it increases your level of cortisol. If you focus instead on short bursts of high intensity effort using exercises that target the entire body in all its ranges of motion, you can actually BUILD muscle while you do your cardio! Fat burning just got easier, and a lot more fun.

Click Here

http://tinyurl.com/386cm3c<— Turn Your Body Into A Fat Burning Machine (51% off)

 

Untapped Fat Burning Tip #3:

Use lactic acid to spike growth hormone

That burn you feel in your muscles when you’re in the middle of a workout is caused by the buildup of lactic acid. It’s the “misery” that keeps non-exercisers from working out, and it’s the rite of passage hardcore trainers push for simply as a matter of masochism.

But there’s much more to it than that. The lactic acid burn is also your body’s trigger to start the secretion process for human growth hormone. And growth hormone acts to build lean mass AND reduce fat.

A 2006 study from Brazil which measured four different repetition protocols determined that what they called Functional Isometrics was the most potent metabolic stimulator. Hold a static position under enough of a load and you’ll feel the burn… That same burn is what you should shoot for in your cardio training if you want to tap that GH release and send your fat metabolism into overdrive.

It’s not a magic bullet, but it does play a powerful role in your quest to shred your physique. Sounds like a good deal!

The Coolest “BURN” You’ll Ever Experience —> TACFIT Commando http://tinyurl.com/386cm3c

 

You don’t have to spin your life away on an exercise bike to get the shredded look you’re after. And you don’t have to sacrifice your hard-earned muscle to get lean. All you need is an intelligent program that taps into the most efficient fat burning methods available today.

You can spend a lot of time and energy putting your own program together using these principles. Or you can let the experts do it for you. One of the most effective program designs I’ve seen — and one that taps into all 3 of these principles and more — is TACFIT Commando. And the cool thing is, it doesn’t require ANY equipment whatsoever. So you can build muscle and burn fat no matter where you are or how busy you get.

Don’t miss out on this opportunity to grab this powerful program at less than half its normal price. You’ll also get access to some pretty cool extra bonuses if you act now.

But this ends tomorrow, Thursday July 22nd, at midnight. So make sure you head over now.

CLICK HERE for your exclusive TACFIT Commando 51% off discount http://tinyurl.com/386cm3c

7.20.10 - Grunt Mission 1 - Day 15

Moderate day

Warm up 1

Exercise 1 - Score 3

Exercise 2 - Score 6

Exercise 3 - Score 3

Exercise 4 - Score 3

Exercise 5 - Score 3

Exercise 6 - Score 2

 

Cool down 1

Train without a gym? Only if you hurry…

Remember that guy I told you about last week—Scott Sonnon—the one who whips special operations and law enforcement types into fighting shape?

Well, I’ve got some great news for you. He just released his new TACFIT Commando bodyweight training program this morning. It packs the same head-turning results he gets with his elite clients into a package perfect for average G.I. Joes and Janes just like you and me.

And as of right now YOU have access to an exclusive 51% discount. It’s only supposed to be for TACFIT “insiders,” but he’s given me and a few other friends permission to tip off our lists.

http://tinyurl.com/386cm3c <— Click for the exclusive 51% discount

If you act today, there’s something even more special that awaits. But I’ll tell you about that in a minute. First…

I hope you had a chance last week to download the TACFIT “Challenge” workout. I still can’t believe they were giving it away! Scott told me over 21,949 people took them up on it in only 3 days!

I’ve never seen that kind of response to a new workout product.

If you’re one of the thousands who tried the free Challenge workout, you know this is the real deal. Well let me tell you, I also tried some of the exercises from the full TACFIT Commando program and I was completely floored.

I did the entire session right here in my back yard. I didn’t need equipment, so I didn’t waste time with setup. Just straight to work and done in 30 minutes.

Work out right in your own back yard —> http://tinyurl.com/386cm3c

And you know what? I was totally smoked! I never imagined 30 minutes could be so tough. But strangely enough, I had more energy at the end of the session than I did going in. It felt like I was walking on air for the rest of the day.

The exercises were also seriously cool. It’ll be a while before I can even think about attempting the most advanced variations, but the basic versions were accessible.

They challenged me, but I could do them. And I can see how it’s possible to build up to the highest levels—and have a lot of fun getting there!

It’s no surprise that all these tactical teams trust Scott to prepare them for the dangerous work they do. And it’s so amazing that he’s making that same technology available to everyone. I for one can’t wait to get in “commando shape”!

The full TACFIT Commando program is available now. And like I said, they’re doing a special 51% off sale to celebrate.

And remember the special surprise I mentioned at the beginning of this email?

VERY IMPORTANT (TODAY ONLY) – While the 51% OFF debut sale will be available through Thursday, there’s also another super cool $397 Value FAST ACTION BONUS that’s going to Day 1 orders ONLY.

The Bonus – If you order today (and today only), you’ll be able to “tap the wire” on a coaching call with Scott Sonnon and renowned fat loss expert Craig Ballantyne. Yep, that’s right, you’ll be able to pick the brains of two of the smartest trainers in the biz! Neither of these guys does personal coaching anymore, so I’m not even sure you could put a price tag on this opportunity. But if you pick up TACFIT Commando today, you’ll get instructions on how to set up your wire tap…

Don’t miss this!

Get your exclusive bonus and 51% discount! —> http://tinyurl.com/386cm3c

And be sure to tell Scott I sent you.

7.18.10 - Grunt Mission 1 - Day 14

Low Intensity

Warm Up 1

Cricket Beginner flow - 7 min

Cool Down 1, 2, & 3

7.17.10 - Grunt Mission 1 - Day 13

No Intensity - Enjoying vacation.

Warm Up 1, 2, & 3

7.16.10 - Grunt Mission 1- Day 12

High Intensity

Warm Up 1

Exercise 1 - Score 5

Exercise 2 - Score 8 - I lowered the reps to make sure I got full extension

Exercise 3 - Score 3 - I had 4 on all except last 2 rounds- These kill me

Exercise 4 - Score 3 - I had 4 on all rounds except last 2 - I couldn't get the last rep L/R on last 2

Exercise 5 - Score 4

Exercise 6 - Score 3

Cool Down 1

7.15.10- Grun Mission 1 - day 11

Moderate day - Yesterday was travel day for my vacation, so I missed the session. Being back home in KY is making up for it, nice heat and humidity for outside training. I had a great session. Wife and son will pick up after vacation, slackers.

Warm up 1

Exercise 1 - Score 3
Exercise 2 - Score 5
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 2

Cool down 1

7.13.10 - Grunt Mission 1 - Day 10

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Cricket beginner flow - 7 min.

Steven - Recruit Mission 1 - day 6

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Teasha - Recruit Mission 1 - Day 2

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

7.12.10 - Grunt Mission 1 - Day 9

No Intensity - My wife started training with me today

Warm Up 1, 2, & 3

Steven - Recruit Mission 1 - Day 5 - No Intensity -  Warm Up 1, 2, & 3

Teasha - Recruit Mission 1 - Day 1 - No Intensity - Warm Up 1, 2, & 3

7.11.10 - Grunt Mission 1 - Day 8

High Intensity - Today sucked. I missed Thursday and Saturday, which threw off my wave. I won't do that again.

Warm Up 1

Exercise 1 - Score 4
Exercise 2 - Score 7
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 2

Cool Down 1

Steven's Recruit Mission 1 - Day 4
High Intensity

Warm Up 1

Exercise 1 - Score 2
Exercise 2 - Score 5
Exercise 3 - Score 1
Exercise 4 - Score 0
Exercise 5 - Score 1
Exercise 6 - Score 1

Cool Down 1

7.9.10 - Grunt Mission 1 - Day 7

Moderate Intensity

Warm Up 1

Exercise 1 - Score 3

Exercise 2 - Score 5

Exercise 3 - Score 3

Exercise 4 - Score 2

Exercise 5 - Score 2

Exercise 6 - Score 2

Cricket Beginner Flow section B - 5x 1 min

Cool down 1

Steven - Recruit Mission 1 - Day 3 - Moderate Intensity - Warm Up - Exercise section( I taught him the moves) - cool down 1 

7.8.10 - Day off for my Birthday

Turned 42 today. I actually feel better and have more energy than I did in my 30s. Exercise really is the fountain of youth. Everyone should do it! Back to training tomorrow. 

7.7.10 - Grunt Mission 1 - Day 6

Low Intensity

Warm Up 1

Cricket Beginner Flow - 7 Minutes

Cool Down 1, 2, & 3

Steven - Recruit Mission 1 - Day 2 - Low Intensity - Warm Up 1 - Cool down 1, 2, & 3

CLASSIFIED... F.REE "Spec Ops" Challenge Workout

TOP SECRET - For Your Eyes Only!

 

I'm almost reluctant to hit send on this email. I feel like I'm giving away my new secret weapon. But hey, you guys are my allies, right? You'd never use it against me...

 

Before I give away the goods, I have to give you a full briefing.

 

It's summer, and that means two things. First off, I freaking hate being stuck indoors. I want to train outside in the sun, but that training's still gotta kick my ass - going for a run won't cut it. Second, I end up traveling a lot for work and pleasure. If I'm gonna fall off the exercise wagon, it's during those family vacations.

 

It's easy to hide in the gym all winter, but summer gets me worried. I work hard for this hot high performance body and I want to keep it that way -- even at the cottage!

 

I wanted the best of both worlds this summer, so I called a couple buddies who specialize in some very cool bodyweight exercises.

 

When I say "cool," I mean COOL. These guys do the kinda party tricks that blow people's minds and win free drinks. But the amazing thing is, their stuff's completely doable if you follow their step-by-step approach.

 

Anyhow, my buddies turned me on to a workout called the Israeli Special Forces TACFIT Challenge. Man did it kick my butt... But man was I happy! I'd found the perfect workout to keep packing on muscle and melting off fat over the summer months -- without equipment.

 

I was excited and I wanted to take some friends through a session, but I didn't think they'd make it. I mentioned this to Scott, the creator of the program, and he sent me a slightly easier "Recruit" version.

 

Perfect!

 

My buddies jumped right in and had a great  -- and challenging -- workout. We all trained together, even though we have wildly different levels of fitness. And we all got our butts whipped (in a good way).

 

=========================

Scott Said You Could Use It Too! Israeli Special Forces TACFIT Challenge

=========================

 

I asked Scott if he'd be willing to share the same program with you. He's a great guy, and he was more than happy to oblige. He loves sharing this stuff with anyone who's willing to step up and go all-out. And the thing about Scott is, he really lives his passion.

 

You see, the "challenge" is based on the work he's doing with law enforcement and special operations units around the world. His eyes totally lit up when he told me about the real life spies and secret agents he gets to train.

 

And to be honest, I was damned jealous. Talk about a boyhood dream come true -- to travel the world and train honest to goodness G.I. Joes and Janes!!

 

Anyhow, you've gotta try this workout. Head over to the link below right now. Scott's only leaving this F.REE download opportunity up for three days. It's "top secret" after all. And believe me, you don't want to miss it.

 

=> Israeli Special Forces TACFIT Challenge

 

I can't wait for you to experience this workout for yourself. It'll totally change your outlook on training. You may still want to hit the gym regularly -- but when you can't, you won't feel guilty because you'll know your "backup" plan is every bit as effective as plan A.

 

Enjoy!

 

Todd

 

PS-Don't forget the F.REE download is only available for a couple days. Make sure you head over now.

 

Israeli Special Forces TACFIT Challenge<== Click This Link

TacFit Commando - Recruit Missions Review

My review of the Recruit Missions of TacFit Commando is here Reviews Page

7.5.10 - Grunt Mission 1 - Day 5

No Intensity

Went to the pool and swam a little.

Warm Up 1, 2, & 3

I am making my oldest son start Recruit Mission 1 so he did the following

Steven - Recruit 1 - Day 1 - Warm up 1, 2, & 3

7.4.10 - Grunt Mission 1 - Day 4

High Intensity - I thought Recruit was rough, this kicked my ass after exercise 3 - sit thru reach!

Warm Up 1

Exercise 1 - Score 4 - had some 5s, but RPT was degrading, so lowered to 4

Exercise 2 - Score 10 - I got into a rhythm, felt great

Exercise 3 - Score 3 - kicked my ass - had some 4s

Exercise 4 - Score 2 - I was spent. had some 3s

Exercise 5 - Score 4 - better than yesterday, last set was best

Exercise 6 - Score 2 - RPT wasn't great, so stayed at 2 for all rounds

Cool Down 1 - added in Sleeping warrior and rabbit 

 

7.3.10 - Grunt Mission 1 - Day 3

Moderate Intensity

Warm Up 1

Exercise 1 - Score 3 - Front lunge Jump - Need to watch the RPE
Exercise 2 - Score 3 - Push Plank - interesting movement -
Exercise 3 - Score 3 - Sit Thru Leg - Need to watch the RPE
Exercise 4 - Score 2 - Screwing Push-up - really harder than I thought
Exercise 5 - Score 3 - Spinal Rock Pike - For these, I held my lower back like in KB Foundation - These suck for me
Exercise 6 - Score 2 - Tripod Twist - different for me

Cricket Beginner Flow Section A - 5 sets on the minute

Cool Down 1

7.2.10 - Grunt Mission 1 - Day 2

Low Intensity

Warm Up 1

Cricket Beginner Flow - 7 minutes

Cool Down 1, 2, & 3

7/1/10 - Grunt Mission 1 - Day 1

No Intensity

Warm Up 1, 2, & 3

6.29.10 - Recruit Mission 3 - Day 84

High Intensity

Warm Up 3

Exercise 1 - Score 6
Exercise 2 - Score 4
Exercise 3 - Score 5
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 1

Total 24 - First high Intensity Mission 3 on 6/5 - Total 19

Cool down 3

6.28.10 - Recruit Mission 3 - Day 83

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 1 - Finally ... hell yeah...not as pretty as others that i have seen, but a great accomplishment for me.

Cool Down 3

6.27.10 - Recruit Mission 3 - Day 82

Low Intensity

Warm up 3

Cool down 1, 2, & 3

6.26.10 Recruit Mission 3 - Day 81

no intensity

Warm up 1,2, & 3

6.24.10 - Recruit Mission 3 - Day 80

High Intensity

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 5
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - I did get my hips locked on the last 2  - a huge stretch in my shoulders/pec area

Cool Down 3

6.23.10 - Recruit Mission 3 - Day 79

Moderate Intensity - I wanted to hit the iron again, but wanted the benefit of TFC, so I did the warm up/mission 1 and cool down of TacFit Mass Assault(TMA)

TMA Warm Up

TMA Mission 1 - 6 rounds of 6 exercises for 35s/ea no rest between exercises, 1 min between rounds
1. FLHC - 20#
2. BPH - 20#
3. SB - 20#
4. UR - 20#
5. OATP - 3x20# L/R
6. OASW - 3x20# L/R

TMA Cool Down

As I approached rounds 5 & 6, I was beat. Mixing the 6 degrees of freedom with dumbbells is effective. I am sweating as much as when I do regular TFC. For KBers, think complexes or chains, but pitching, yawing, surging, heaving, rolling & Swaying while lifting. This rocks. I can't wait to do a complete 4x7 of this!

6.22.10 - Recruit mission 3- Day 78

Low Intensity

Warm Up 3

Cool Down 1,2, & 3

6.21.10 - Recruit Mission 3 - Day 77

No Intensity

Ran my oldest through the free Blackjack Mitt Conditioning Program . He really likes it. Each round was 2 minutes. I will slowly added minutes as his conditioning improves.

Warm Up 1, 2, & 3

TacFit Mass Assault Warm Up

6.20.10 - Recruit Mission 3 - Day 76

High Intensity

I feel better, but not 100%. I figured that sweating a bit would do me good, so I went ahead and trained

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 3
Exercise 6 - Score 0

Doing Reset was tough, it made me cough every round

Cool Down 3

6.19.10 - No Training - Sick

After training on Friday, I did the mitt holding part of Mitt-Cons for both of my boys, age 15 & 9. Top that off with actually hitting the iron hard and swimming, I caught a cold or I missed the signs that my chronic bronchitis was coming. I woke up with a sore throat and crackling when I breathed deep. All I did was cut grass and rest. No sense in doing a high intensity day when you can't breath.

Mitt-Con

Brandon Jones and Dennis Haggard are offering a free preview of their program, Blackjack Mitt Conditioning Program

I downloaded it and bought some mitts today for my two boys. Both of them seem to like the program. I will probably buy the real program when it comes out. I tried it myself and it is pretty good. Be sure to check it out!

6.18.10 - Recruit Mission 3 - Day 75

Moderate Intensity - Decided to hit some iron today

Warm Up 3

A1. dlb C&P - 32kgs - 3x5
A2. Alt Renegade Rows - 32kgs - 3x5L/R

B1. ROPE Assisted Pistols - 3x5L/R
B2. Dbl SLDL - 24kgs - 3x5L/R

Finisher
Gama Casts - Bruiser - 5x10

Cool Down 3
Added in Rabbit and camel

6.16.10 - Recruit Mission 3 - Day 74

Low Intensity

Warm Up 3

Cool down 1, 2, & 3

6.15.10 - Recruit Mission 3 - Day 73

No Intensity

Warm Up 1, 2, & 3

6.14.10 - Recruit Mission 3 - Day 72

High Intensity

Warm Up 3

Light Mills to loosen shoulder - 15# - 25L/25R

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - Still can't lock my hips - getting closer though

Cool Down 3

6.12.10 Recruit Mission 3 - Day 71

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 4 
Exercise 4 - Score 3
Exercise 5 - Score 3 
Exercise 6 - Score 0

Cool down 3

6.11.10 - Recruit Mission 3 - Day 70

Low Intensity

Warm up 3

Light Mills(10#) to loosen up left shoulder

Cool down 1, 2, & 3

6.10.10 - Recruit Mission 3 - Day 69

Today was day 69, not yesterday
No Intenisty

Warm Up 1, 2, & 3

These felt incredible today, lots of pops and cracks. Feel really great right now

6.9.10 - Recruit Mission 3 - Day 68

Hi Intensity

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4 - Pec/delt tie-in started hurting again. This is realing pi$$ing me off
Exercise 3 - Score 5
Exercise 4 - Score 4 - I had 5 on all but the last 2 rounds - Sweating so bad, I had to re-position hands multiple times, I was slipping on the mats
Exercise 5 - Score 4
Exercise 6 - Score 0 - after yesterday's progress, I couldn't get even close today except on the last 2 rounds


Cool Down 3

CKC Meeting June 26th @ 2PM @ Pete Kamoutsis' Place

Here are the direction to the Cleveland Screw Factory

From the Eastside- take 90 west to the Bunts rd exit, turn right off the exit onto Bunts, the 1st light will be Lakewood Hts Blvd (Circle K will on your right), turn right onto LkWd Hts Blvd and keep left until you reach Waterbury (RTA station will be on the right), turn left on Waterbury then immediate right onto Bramley. Bramley will take you into the factory complex. Once in the gates, turn left after the 1st building look for the central loading dock on the right. Park there and take the elevator to the 2nd floor and my studio is Suite C287

For West Siders you will have to use Goole or map quest.

6.8.10 - Recruit Mission 3 - Day 67

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 4
Exercise 4 - Score 3
Exercise 5 - Score 3 
Exercise 6 - Score 0

Cool Down 3

6.7.10 - Recruit Mission 3 - Day 66

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

6.6.10 - Recruit Mission 3 - Day 65

No Intensity

Warm Up 1, 2, & 3

6.5.10 - Recruit mission 3 - Day 64

High Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - Held the highest position I can achieve for the entire 20s. Last 2 sets, I moved feet wider apart and was almost there

Cool Down 3

6.3.10 - Recruit Mission 3 - Day 63

Moderate Intensity

Warm Up 3

Exercise 1 - Score 3
Exercise 2 - Score 3
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 0 - Held the table as high as i could go for the entire 20s of each round. I am getting better!

Cool Down 3

6.2.10 - Recruit Mission 3 - Day 62

Low Intensity

Warm Up 3

Cool down 1, 2, & 3

New Book from DD

Kettlebell Muscle The Secrets of Compound Kettlebell Lifting—for Faster, More Efficient Gains in Strength and Power
Kettlebell Muscle is the doorway to intelligent hypertrophy training. It's a book about building muscle mass fast. Geoff's clever use of time is the factor for stunning muscle gains. The tools are simple, the moves are simple, the schemes are simple and the results are amazing.

6.1.10 - Recruit Mission 3 - Day 61

No Intensity

Warm Up 1, 2, & 3

5.31.10 - Recruit Mission 3 - Day 60

High Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3 - felt same twinge in my left pec as the last hi day on Mission 1 with Push ups
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 3
Exercise 6 - Score 0 - This is really depressing. Worse than yesterday. Must have been the Push plank and Spider man push ups

Cool Down 3

5.30.10 - Recruit Mission 3 - Day 59

Moderate Intensity

Warm Up 3

exercise 1 - Score 3
exercise 2 - Score 3 - tougher than i thought. I couldn't get into a real good groove
exercise 3 - Score 3
exercise 4 - Score 2 - tougher that i thought
exercise 5 - Score 2
exercise 6 - Score 1 - My inability to do a proper table will affect this. I am doing 3 partials and only counting it as 1. I can't get my hip all the way up. my shoulders feel like they are ripping out!

Cool Down 3