Strain Prevention
Cricket Beginner Flow x2
Extended table
sleeping warrior
arm thread
table wedge
Tuesday, May 31, 2011
Saturday, May 21, 2011
Changes
Ok, I switched jobs and it has kind of rocked my training world.
Old - work 5:30am-3pm. eat - train between 6-10 pm - 9 miles from office
New - work 8am - 5pm - training sporadic. 76 miles from office
I am thinking of getting up at my old time, 4:30 am, so i can train after a cup of coffee, then get ready for work. Or hitting it right after work and delaying my Warrior Diet feeding period.
I will decide next Saturday when i return from a conference
Old - work 5:30am-3pm. eat - train between 6-10 pm - 9 miles from office
New - work 8am - 5pm - training sporadic. 76 miles from office
I am thinking of getting up at my old time, 4:30 am, so i can train after a cup of coffee, then get ready for work. Or hitting it right after work and delaying my Warrior Diet feeding period.
I will decide next Saturday when i return from a conference
5.20.11 - Intu-Flow and TacGym
Strain Prevention
I also read some of the manual for TacGym. I watched some of the videos. I really want to incorporate these now but will have to wait until next week.
I also read some of the manual for TacGym. I watched some of the videos. I really want to incorporate these now but will have to wait until next week.
Wednesday, May 18, 2011
5.18.11 - High Day - Kajukenbo & American Kenpo
Strain Prevention in the morning.
Went with Shane to his Kajukenbo class. He was having trouble with his forward and backward shoulder rolls. So I went and bought some mats so we could practice.
I also showed him and Steven the kick stretches from Tom Kurz. Told them to do them before school everyday.
After watching Shane, I have been bit by the MA bug again. I have a decision to make though. Although i am a 3rd Brown in AM. Kenpo, I am so rusty that i have to start from the beginning again. Now Shane's instructor is take June through Aug off, so i will be buying him Kajukenbo videos. So do i continue with AM Kenpo, I have all the materials to 4th black, or jump into something new and do it with him.
BTW, what is the deal with kids not being able to learn from their Dad. I started Steven at around 4 and he kept at it until 6 then I didn't know what i was doing. Shane is the same way.
My Training today
Rolls
Kick stretches
back fists
front blast
rear thrust
Yellow belt techniques 5x each
Went with Shane to his Kajukenbo class. He was having trouble with his forward and backward shoulder rolls. So I went and bought some mats so we could practice.
I also showed him and Steven the kick stretches from Tom Kurz. Told them to do them before school everyday.
After watching Shane, I have been bit by the MA bug again. I have a decision to make though. Although i am a 3rd Brown in AM. Kenpo, I am so rusty that i have to start from the beginning again. Now Shane's instructor is take June through Aug off, so i will be buying him Kajukenbo videos. So do i continue with AM Kenpo, I have all the materials to 4th black, or jump into something new and do it with him.
BTW, what is the deal with kids not being able to learn from their Dad. I started Steven at around 4 and he kept at it until 6 then I didn't know what i was doing. Shane is the same way.
My Training today
Rolls
Kick stretches
back fists
front blast
rear thrust
Yellow belt techniques 5x each
Citrix Synergy
As most know, I do IT for a living. I made a switch in jobs this week and my company is have a gathering in Frisco if you happen to be @ Citrix Synergy next week. If you are there, visit http://tinyurl.com/3uslxqq, and join us. Please use me as your rep
Tuesday, May 17, 2011
5.17.11 - Mod Day
Strain Prevention in the morning
1/2 trial by fire with 15s
50 Double swipes
50 Mills L/R
25CW/CCW hammer swings
Prasara Yoga poses
Down dog
up dog
arm thread
seal
spinal rock basic to pike
1/2 trial by fire with 15s
50 Double swipes
50 Mills L/R
25CW/CCW hammer swings
Prasara Yoga poses
Down dog
up dog
arm thread
seal
spinal rock basic to pike
Saturday, May 14, 2011
5.12.11 - TFW - Pre-Recuit - C7D4
Strain Prevention
I was on site for 12 hrs this day. In the middle I practiced some forms and sets from AM. Kenpo and went through a bunch of techniques. I am planning on integrating more into my training.
I was on site for 12 hrs this day. In the middle I practiced some forms and sets from AM. Kenpo and went through a bunch of techniques. I am planning on integrating more into my training.
5.11.11 - TFW - Pre-Recuit - C7D3
Strain Prevention
Some Push ups and leg swoops . I worked 15 hrs at Sungard recovery site
Some Push ups and leg swoops . I worked 15 hrs at Sungard recovery site
Tuesday, May 10, 2011
Sunday, May 8, 2011
5.8.11 - TFW - Pre-Recruit - C6D4
High Intensity - A little different today - Family joined the YMCA. So I took Steven to Deadlift and press
Quick warm up
Barbell Military presses - 3x5 - teaching Steven how - Shoulder pack, different breathing, bracing
Deadlifts - 3x5 - same as above - first set he tried to use back. Once I explained the difference with using his legs. Easy
Probably squats tomorrow as my youngest Shane starts Kajukenbo. I think he will like it. I just wish he would let me teach him American Kenpo, but you know I am dad, so I don't know anything.
Strain Prevention later. It felt good to lift some heavy shit.
Quick warm up
Barbell Military presses - 3x5 - teaching Steven how - Shoulder pack, different breathing, bracing
Deadlifts - 3x5 - same as above - first set he tried to use back. Once I explained the difference with using his legs. Easy
Probably squats tomorrow as my youngest Shane starts Kajukenbo. I think he will like it. I just wish he would let me teach him American Kenpo, but you know I am dad, so I don't know anything.
Strain Prevention later. It felt good to lift some heavy shit.
Friday, May 6, 2011
5.6.11 - TFW - Pre-Recruit - C6D3
Moderate Intensity
Warm Up
Exercise 1: 7,7,7,7,7,7,7,7 [7]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 8,8,8,8,8,8,8,8 [8]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,2,2,1,1,1 [1]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 26
Average HRbpm: 98.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Warm Up
Exercise 1: 7,7,7,7,7,7,7,7 [7]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 8,8,8,8,8,8,8,8 [8]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,2,2,1,1,1 [1]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 26
Average HRbpm: 98.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Thursday, May 5, 2011
Tuesday, May 3, 2011
5.3.11 - TFW - Pre-Recruit - C5D4
High Intensity
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 10,10,10,9,9,9,10,10 [9]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 130 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 140 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 4,4,3,3,4,3,3,3 [3]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 6,6,6,6,6,6,6,6 [6]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 37
Average HRbpm: 131.67
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 10,10,10,9,9,9,10,10 [9]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 130 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 140 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 4,4,3,3,4,3,3,3 [3]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 6,6,6,6,6,6,6,6 [6]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 37
Average HRbpm: 131.67
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Monday, May 2, 2011
5.2.11 - TFW - Pre-Recruit - C5D3
Mod Intensity
Intu-flow
TacFit Golf
Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 8
Exercise 3: 6,6,6,6,6,6,6,6 [6]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 7
Exercise 4: 6,6,6,6,6,6,6,6 [6]
HRbpm: 85 RPT: 8 RPD: 3 RPE: 7
Misc Poses
Intu-flow
TacFit Golf
Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 8
Exercise 3: 6,6,6,6,6,6,6,6 [6]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 7
Exercise 4: 6,6,6,6,6,6,6,6 [6]
HRbpm: 85 RPT: 8 RPD: 3 RPE: 7
Misc Poses
Sunday, May 1, 2011
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