3.31.10 - Recruit Mission 1 - Day 16

High Intensity

Warm up 1

Exercise 1 - Score 5
Exercise 2 - Score 11
Exercise 3 - Score 5
Exercise 4 - Score 7
Exercise 5 - Score 8
Exercise 6 - Score 3

Cool Down 1

3.30.10 - Recruit Mission 1 - Day 15

Moderate Intensity

Warm up 1

Exercise 1 - Score 4
Exercise 2 - Score 9
Exercise 3 - Score 4
Exercise 4 - Score 5
Exercise 5 - Score 6
Exercise 6 - Score 2

Cool Down 1

3.29.10 - Recruit Mission 1 - Day 14

Low Intensity

Cool Down 1,2, & 3

3.27.10 - Recruit Mission 1 - Day 13

No Intensity

Warm Up 1, 2, & 3

3.26.10 - Recruit Mission 1 - Day 12

High Intensity

Warm Up 1

Exercise 1 - Score 5
Exercise 2 - Score 10
Exercise 3 - Score 5
Exercise 4 - Score 6
Exercise 5 - Score 8
Exercise 6 - Score 3

Cool down 1

3.25.10 - Recruit Mission 1 - Day 11

Moderate Intensity

Warm Up 1

Exercise 1 - Score 4
Exercise 2 - Score 8
Exercise 3 - Score 4
Exercise 4 - Score 5
Exercise 5 - Score 6
Exercise 6 - Score 2

Cool Down 1

I decided not to push very hard today so i could save it for tomorrow. We will see how it goes

3.24.10 - Crashed - Off day

After fixing dinner and eating, I crashed for about 3 hrs. i woke up I still felt tired. I stayed up a hour and went back to bed. I must have needed rest. Back to the grind on Thursday

3.23.10 - Recruit Mission 1 - Day 10

Low Intensity

Warm Up 1

Cool Down 1, 2, & 3

3.22.10 - Recruit Mission 1 - Day 9

No Intensity

Warm Up 1, 2, & 3

3.21.10 - Recruit mission 1 - Day 8

High Intensity

Warm Up 1

Exercise 1 - Score 4 - Last 2 sets sucked
Exercise 2 - Score 10
Exercise 3 - Score 5 - this ruins me for the rest
Exercise 4 - Score 5 - started too fast, died at end
Exercise 5 - Score 8
Exercise 6 - Score 2 - Still sucks

Cool Down 1

3.20.10 - Recruit Mission 1 - Day 7

Moderate Day

Warm Up 1

Exercise 1 - Score 4
Exercise 2 - Score 6
Exercise 3 - Score 4
Exercise 4 - Score 5
Exercise 5 - Score 6
Exercise 6 - Score 2 -  Actually had 3 rounds of 3, small progress

Cool down 1

3.19.10 - Recruit mission 1 - Day 6

Low intensity
Warm Up 1

Cool down 1,2 & 3

3.18.10 - Recruit Mission 1 - Day 5

No Intensity

Warm Up 1,2, & 3

3.17.10 - Recruit Mission 1 - Day 4

High Intensity

Warm Up 1

Exercise 1 - Score 5
Exercise 2 - Score 8
Exercise 3 - Score 5
Exercise 4 - Score 5
Exercise 5 - Score 8
Exercise 6 - Score 2 - My inability to do a proper crab/wheel/table is haunting me. I had the same problem with FlowFit 1 until i got to level 3 and the springing twist, I have no problem with that. I will continue to work on this.

Cool Down 1

I was really sore today before starting this session. I can only wait until tomorrow. I probably won't be able to move...A deep Intu-Flow for tomorrow. I will need it . Food and an epson salt soak should help. Really good stuff and to think, i thought i was in shape, not!

3.16.10 - Recruit Mission 1 - Day 3

Moderate Day

Warm Up 1

Mission 1
Exercise 1 - 4,4,4,4,4,4,4,3 - Score 3
Exercise 2 - 4,4,4,4,4,3,4,4 - Score 3
Exercise 3 - 6,5,5,4,4,3,3,3 - Score 3
Exercise 4 - 4,4,4,4,4,4,4,4 - Score 4
Exercise 5 - 6,5,6,5,5,5,5,5 - Score 5
Exercise 6 - 3,3,3,2,2,2,1,1 - Score 1 - I knew this one would cause me issues
Reset between each
Cool Down 1

Overall this shit is harder than the SSST to me. I have not been doing any real conditioning work for the last year, all strength and size. It really showed today. I am 1 hr after and DOMS is already setting in. Tomorrow should be fun. I feel that after 90 days of recruit level, I will be in tremendous shape. We will see

3.15.10 - Recruit Mission 1 - Day 2

Warm Up 1

Cool Down 1,2,& 3

3.14.10 - Recruit Mission 1 - Day 1

Warm up 1,2, & 3

Friday and Saturday Off

Scheduled off days

3.11.10 - 4x7 - Swipe density Cycle - C7D4

High Intensity
CTBB Intu-flow

Dbl swipes 25s - was supposed to be 1x100, I wussed out, my forearms and hands cramped up so bad. I did the following 1x50(PR), 5s rest, 5x10 with 5s rest between them to reacquire grip. I am disappointed in myself. I should have toughed it out.

CTBB Prasara recovery

3.10.10 - 4x7 - Swipe density Cycle - C7D3

Moderate Intensity
CTBB Intu-Flow

DBL Swipes - 25s- 10x10 on the minute - I didn't have to eacquire grip on these. They felt really solid

BB MP - 135# - 4x5
Bruiser Gama casts 4x5 - 2L/2R grip
Floor wipers - 135# - 15 reps(1L/1R=1 rep)

CTBB Prasara Yoga

3.9.10 - 4x7 - Swipe Density Cycle - C7D2

Low Intensity
CTBB Intu-Flow Warm Up

CTBB Prasara Recovery

3.8.10 - 4x7 - Swipe Density Cycle - C7D1

No Intensity

CTTB Intu-Flow Recovery

3.7.10 - 4x7 - Swipe density Cycle - C6D4

High Intensity
CTBB Intu-Flow Warm Up

Dbl swipes 25s - 10x10 on the minute - harder than I thought. Last two minutes, had to reacquire grip at rep 8.

CTBB Prasara Yoga

3.6.10 - Off Day

My wife's Birthday and my parents were in town. Took the day off. I did do Intu-Flow

3.5.10 - 4x7 - Swipe Density Cycle - C6D3

Moderate Intensity

CTBB Intu-Flow Warm Up

Dbl Swipes - 25s - 11x9 on the minute

Strength training
Dbl KB MP  - 2x5 - 32s
dbl KB Rows - 2x5 - 32s
Gamma Casts - 45# - 2x8
Side Swipes - 45# - 2x3/3

CTBB Prasara Recovery

3.4.10 - 4x7 - Swipe Density Cycle - C6D2

Low Intensity

CTBB Intu-Flow Warm Up

CTBB Prasara Recovery

3.3.10 - 4x7 - Swipe Density Cycle - C6D1

No Intensity

CTBB Intu-Flow Recovery

3.2.10 - 4x7 - Swipe Density Cycle - C5D4

High Intensity
CTBB Intu-Flow Warm up

Dbl Swipes - 25s - 11x9 on the minute

Golden 3 - 2 rounds of 10 for each
Trinity Squats
Quad Hops
Spinal Rocks

CTBB Prasara Recovery

3.1.10 - 4x7 - Swipe Density Cycle - C5D3

Moderate Intensity
CTBB Intu-Flow Warm Up

DBL Swipes - 25s- 13x8 on the minute - the CBs were cold and made gripping that more difficult, I didn't heat up the garage beforehand

CTBB Prasara Recovery

ShinBox Switches

2.28.10 - 4x7 - Swipe Density Cycle - C5D2

CTBB Intu-Flow Warm Up

CTBB Prasara Recovery