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!
Wednesday, December 29, 2010
Monday, December 27, 2010
Sunday, December 26, 2010
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
Thursday, December 23, 2010
Wednesday, December 22, 2010
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
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.
Tuesday, December 21, 2010
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
Monday, December 20, 2010
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!
Sunday, December 19, 2010
Saturday, December 18, 2010
Played xbox kintec dance game for 2.5 hrs - so I was spent
A great high intensity session. Family fun and a workout too!
Friday, December 17, 2010
PreRecruit - 6 exercise - 8x20s/10s - 1 min between each exercise
Today was about learning the exercises. Tomorrow is high intensity, should be interesting!
Thursday, December 16, 2010
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.
Wednesday, December 15, 2010
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.
Tuesday, December 14, 2010
Kenpo with Steven and Shane
We went over the following
Sword of Destruction
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!
Monday, December 13, 2010
Thursday, December 9, 2010
Wednesday, December 8, 2010
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Tuesday, December 7, 2010
Intu-Flow - Intermediate
TacFit Echo - 90s/30s x2
Dbl Rope Row
2h Shield casts
TacFit Kb Spetsnaz Cool Down
Monday, December 6, 2010
Sunday, December 5, 2010
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.
Friday, December 3, 2010
Wednesday, December 1, 2010
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
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
Cricket Beginner Flow - 2x
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