Monday, November 29, 2010


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. 

Sunday, November 28, 2010


TFC Warm up 1,2,&3

Kenpo with Shane

Shinbox switches

Wednesday, November 24, 2010



Kenpo with Shane. 

Back feeling Better


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.

Saturday, November 20, 2010

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.

Wednesday, November 10, 2010

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.

Yours in health,

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)

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

No Intensity

Morning Intu-flow

warm up

Sunday, November 7, 2010

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

Wednesday, November 3, 2010

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



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.