Monday, December 31, 2012

12/31/12

Intu-Flow

DBL KB C&P - 4x5 2x32kgs

DBL KB Rows - 4x5 2x32kgs

Roman Chair - 2x20

Snow Shoveling

On 12/28 & 12/30 shoveled snow for 2 hours each day. That was my training for those days

Thursday, December 27, 2012

12/27/12 - CNS Boost - Needed this!!!!!


Cold as hell in the garage. Kerosene heater was going great until it ran out. KBs cold as hell it hurt to grab them. Great session though. 

Intu-Flow

Double KB C&J - 2x32kgs - took me a bit to get my technique on queue. 
5x2
3x4

KB Windmills - 16kg
3x5L/R

Inversion table

Monday, December 17, 2012

12/17/12 - No Day

Shane/Steven/I did Intu-Flow 

Worked on basics with them....

Face the wall squats

trinity squats

quad press/forward/backward elipices

Sunday, December 2, 2012

12/2/12 Day 3 King of Clubs

Mod intensity day

Intu-flow

King of clubs level level 1

Me combination 45 & 25 lbs club

Steven 15/25 lbs club

Shane 10 lb club

Prasrara


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Location:Queens Park Ave,Mayfield Heights,United States

Wednesday, October 24, 2012

10.24.12 - Bent Press

Intu-Flow

Bent Press - alternating r/l for 5 minutes. My technique is rusty so I started with 20kg, then 24kg. i tried the 32kg, but didn't feel it. Need to keep practicing. Thrrew in a few windmills also

Hip Flexor Stretches.

Tuesday, October 23, 2012

10.23.12 - KB Snatches

Intu-Flow

KB Snatches - 10/10 on the minute for 10 minutes. first 3 rounds 24kg, last 7 20kg - I was sweating profusely. It feltreally great. I have been missing high rep ballistics. 

Prasara - held each for 1 min

Down Dog

Up dog

drill bit

pigeon 30s L/R

hip flexor strecthes 30s L/R

Thursday, October 18, 2012

10.18.12 - Back to basics - KB swings

Halos

Pumps

swings - 20 reps on the minute for 12 minutes - 7 rounds 24kg/5 rounds 16kg

Hip flexor stretches.

 

Great to get off my ass and back to doing something. Just like I am starting over again like I did in 2007. 

Monday, September 10, 2012

9/2 thru 9/9

9/2 basketball with youngest son
1x7 32kg c&p
1x10/10 24kg snatches
1x10/10 25# dbl swipes

9/5 Kb circuit 3 rounds

9/8 trial by fire 15s 100 reps each dbl swipes, alt mills, hammer swings

9/9 cb active rest 3x5/5
Alt arm cast 25s
Alt shield casts 25s
Alt drumming 15

Intu-Flow & Prasara everyday


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Location:Queens Park Ave,Mayfield Heights,United States

Saturday, September 1, 2012

9/1/12 Clubbell circuit

Intu-flow

CB Bruiser circuit - all 5 right grip/5 left grip
Flag press
Side semi
Squat
Shield cast
Torch press

Completed 3 rounds 1 minute between rounds

Awesome!

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

Wednesday, August 29, 2012

Monday, August 27, 2012

8-27-12 Active Rest Training

Intu-Flow

CB Training - 25# CBs
Dbl. Swipes 3x5
Alt. Arm Casts 3x5
Shield Casts 3x5/5
Mills 3x5/5

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

Sunday, August 26, 2012

Well screwed up my Primal Stress cycle....

Work, life, you name it, consuming all my time, but in reality, I just didn't feel like going out to the garage. That is the bottom line.

Needed to sweat today. So made myself go out there.

Halo 10/10
Pumps 10/10

A1. Dbl. C&P - 5x5 - 24kgs
A2. Alt. KB Rows - 5x5 - 32kgs

B1. Whack-A-Mole - 5x5/5 - 45# CB
B2. KB Snatch - 5x5 - 32 kg

C1. Janda Sit-ups 3x5




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Location:Queens Park Ave,Mayfield Heights,United States

Tuesday, August 21, 2012

8.21.12 Primal Stress Day 7

Revive- 10 reps ea exercise

Flow physique - 4/1x4 protocol

Ex1. - 56 HR 120
Ex2. - 50 HR100
Ex3. - 20 HR 120
Ex4. - 45 HR 120

Avg. score 43, avg. HR 115

Thrive rear line flow 60s ea pose. Modified the ones I can't do yet to lower sophistication


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Location:Queens Park Ave,Mayfield Heights,United States

Thursday, August 16, 2012

8/16/12 Primal Stress Day 5

30s each of survival and tactical breathing

Revive Flow

60s of survival breathing


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Location:Queens Park Ave,Mayfield Heights,United States

Wednesday, August 15, 2012

8/15/12 - Primal Stress Day 4

Revive - 10 reps ea of 28 exercises

Flow Physique - 20/10 protocol

Ex 1. 10 - HR 150
Ex 2. 9 - HR 120
Ex 3. 5 - HR 140
Ex 4. 9 - HR 120
Ex 5. 6 - HR 150
Ex 6. 2 - HR 120

Total - 41, avg HR 132

Thrive lateral line flow - 60s ea exercise


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Tuesday, August 14, 2012

8/14/12 -Primal Stress -Day 3

Revive flow - 10 reps per exercise

20/10 day

Ex 1. 8
Ex 2. 8
Ex 3. 5
Ex 4. 7
Ex 5. 5
Ex 6. 1

34 total ex 6. Has always been my weakness going all the way back to Commando.

Thrive flow - 60s each pose


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Monday, August 13, 2012

8/13/12 Primal Stress Day 2

Primal Stress Thrive Flow

I have some issues with section 2/3 since I can't do a full plow, only pike, so added in some spinal rocks to pike holds after the entire flow.

Felt really good after letting myself basically go since June '11. I will get this eventually, just need l
To lose the gut and peel off some layers.





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Sunday, August 12, 2012

8.12.12 - Primal Stress Day 1

Since last session, I have been doing Intu-Flow and reading the Primal Stress material. There is a lot but some of it is from Recuper8 which I had been doing. I decided to start the program today
30s Tactical Breathing
30s Survival Breathing
Revive Flow Compilation
60s Survival Breathing
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Location:Queens Park Ave,Mayfield Heights,United States

Tuesday, August 7, 2012

8.7.12 - Hi Intensity

after discussing with Steven, we decided to start back on commando - I really miss TacFit - TacFit beat my ass. But doing 6 months of this program back in 08, really had me in great shape! I shouldn't have got training ADHD.....

 

Warm Up 1

Recruit 1

ex1 -  5

ex2 - 7

ex3 - 3

ex4 - 5

ex5 - 5

ex6 - 2

Cool Down 1

 

 Man I am out of shape. 

Thursday, August 2, 2012

8.2.12 - Day 1 - No Intensity

Intu-Flow

posture wall training

Moving back to a 4x7 with the mod day as a KB strength and high day as a KB ballistic day.

Primal Stress is released tomorrow, going to do it tomorrow as no intensity. 

8.1.12 - rest

Sore as hell, took the day off

7.31.12 - Grinds

Intu_flow

 

A1. OA C&P - 32kg - 3x5/5

A2. OA KB rows - 40kg 3x5/5

B1. Kickstand Lunges - 2x32kgs 3x5/5

B2. Dbl Kb One Leg deadlifts - 2x32kgs 2x5/5

 

Prasara

Monday, July 30, 2012

7/30/12 - Basics

Steven and my session for today

Intu-Flow

OA KB Swings - 10/10 on the minute for 12 mins

6x10/10 with 32kg

6x10/10 with 24kg

Prasara

Monday, July 23, 2012

7.23.12 - heating up with KB Snatches

Scorcher in Louisville today. Left my bells in the sun, actually burned my hands while doing snatches today.

Intu-Flow

KB Snatches - 5x10/10 w/24kg - haven't done this in awhile felt reall, really great!

7.22.12 - KBs in the Louisville heat

Intu-Flow

A1, Dbl C&P - 3x8 -w/24kgs

A2. Renegade Rows - 3x5/5 - w/24kgs

B1. Dbl. kb front squats - 3x5 w/24kgs

B2. dbl kb swings - 3x5 - w/24kgs

Wednesday, July 18, 2012

7/18/12 - KBs - Five Pillar training

Intu-Flow

A1. Dbl C&P - 3x5 w/32kgs

A2. Dbl rows - 3x5 w/32kgs

B1. Dbl KB Front Squats - 3x4 w/32kgs

B2. Dbl KB swings - 3x5 w/32kgs

C1. Dbl KB side bends - 3x5/5 w/32kgs

7/17/12 - Shane's Green Belt Test

Worked late, just barely made it to Shane's test. He passed with flying colors. His form looked sharp. Sparring was kick ass.

7/16/12 - Bodyweight

Intu-Flow

Push-ups - 5x10

Trinity Squats - 5x10

Worked with Shane on his TKD form

Thursday, July 12, 2012

How to Build a XenDesktop Farm Using a CloudFormation Template – Video demonstration

How to Build a XenDesktop Farm Using a CloudFormation Template – Video demonstration: By Paul Wilson Peter Bats and I recently released a blog and associated whitepaper titled “Jumpstarting your XenDesktop Farm in AWS with a CloudFormation Template” in which we introduced a CloudFormation template that can be used to create a small XenDesktop farm for hosted shared desktops.  At the end of the blog, we promised to record a video demonstrating how to use the AWS CloudFormation…
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Wednesday, July 11, 2012

7/11/12 - KB session

Intu-Flow

Dbl Kb C&P - 3x5 w/32kgs

OA KB rows - 3x5/5 w/40kg

dbl kb front squats - 3x5 w/32kgs

dbl kb swings - 3x10 w/24kgs

 

I had planned on using the 40kg fro presses, but shoulder wasn't feeling that great so stuck with the 32kg

Monday, July 9, 2012

7.9.12 - Mahler inspired session

Intu-Flow

Dbl KB MP presses - 3x5 w/32kgs. Also did 1L/1R w/40kg - this is the first time since i hurt my shoulder in June 2011. Nice suprise.

KB rows - 3x5/5 - 40kg

Kickstand lunges - 3x5/5 with 32kgs 

 

Then took Shane in the basement to do some of his Songahm TKD and some bodyweight exercises

Saturday, July 7, 2012

7.7.12 - KB & TaeBo

Intu-Flow

dbl Kb Mp - 3x10 w/24kgs

alt Kb rows - 3x10 - w/24kgs - 1L+1R = 1 rep

TaeBo - Billy's Boot Camp - Basic training - 1/2 the vido - 30 minutes. I broke out this 2004 video from a box in the attic.

 

The gargae was over 100 degrees so it was alittle hot.

 

Well slowly getting back in the grrove - 4 sessions this week.

7.4.12 - KB 5x5

Intu-Flow

Dbl. KB MP - 3x5 w/24kgs, 2x5 w/32kgs

Dbl KB rows - 5x5 w/32kgs

Kb Clean + Front Squats - 5x5 w/24kgs

Sunday, July 1, 2012

Taebo - Again

Yesterday was in the house. Today I went out to the garage gym in the heat. With the soreness and the heat i only made 45 mins. I am soaking wet with sweat. 

Rinse and repeat the rest of the week.

Saturday, June 30, 2012

Went old school - back to 1999.....

Intu-Flow

Taebo - This is Taebo - New Video from Billy Blanks. 1 hr session.

As much as I love to lift KBs and CBs and weights in general, I have had no desire to touch them lately. I am in a funk. So back to Taebo for a while. 

Monday, June 25, 2012

Back after 10 days off - Gave #Recouper8 a go

I was feeling burnt out so i took 10 days off.

To get back into the flow of thing, I decided to give Coach Sonnon's new free program Recouper8.

Wow, a nice mix of intu-flow and prasara. Kinda of like Ageless Mobility. i like it.

I plan on doing this for the rest of the week as a primer to get back into training. 

Saturday, May 26, 2012

5.26.12 Density Cycle Day 5

Intu-Flow Warmup

DBL swipes - 6 reps on the minute for 18 minutes - 25# for me/15# for Steven

Prasara Body Flow yoga Cool Down

Thursday, May 24, 2012

Wednesday, May 23, 2012

5.23.12 Density Cycle day 3


Intu-flow warmup

Hammer swings - 5cw/5ccw on the minute for 20 minutes

Prasara


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5.22.12 Density Cycle day 2

Intu-flow warm up

Alt mills - 5/5 on the minute for 20 minutes. 25# for me, 15# for Steven

Prasara cool down


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Location:Queens Park Ave,Mayfield Heights,United States

Monday, May 21, 2012

5.21.2012 - Density Cycle Day 1

Steven and I are starting a clubbell Density Cycle on the Trial by Fire exercises, DBL Swipes, Alternating Mills, and Hammer Swings.

The goal is 

100 Double Swipes continous

100 Mills L/R Continous

100 Hammer Swings (50CW/50CCW)

we will be following a 4 day cycle. An Intu-Flow warmup and prasara cooldown will be added

Day1 - Dbl Swipes

Day 2 Alt Mills

Day 3 - Hammer Swings

Day 4 - Intu-Flow and Prasara recovery

 

Today

Intu-Flow

Dbl Swipes 5 reps on the minute for 20 minutes

6 minute Prasara cool down

Friday, May 18, 2012

5.17.12 - BBFL Phase 1 - Day 20 - King Of Clubs

Ok felt the need for Steel again, so Steven and I hit the Clubs again

Intu-Flow Warmup

Clubs

Figure 8 Shield Casts - 4x5L/R - Me 45# Steven 25#

Whack-a-mole (2H arm cast to order to squat) - 4x10 - me 45#, steven #25 - alterante grip every set

Alternating Arm casts - 4x10 - Me 2x25#, Steven 2x15#

Prasara

 

The good thing is that i found my Gymboss. But the steel feels so good, that we may jump on TacFit Barbarian King of Clubs. 

Tuesday, May 15, 2012

5.15.12 - BBFL - Phase 1 - Day 19

Intu-Flow warm up

I was supposed to do the hybrid circuit tonight but couldn't find my Gymboss. So Steven and I did some of level 1 TacFit Barbarian King of Clubs

Lever Press - 4x10 - Me 45# CB, Steven 25# CB

Side Semi - 2x10L/R - me 45# CB, Steven 25# CB

Mills - 4x10L/R - me 25# CB, Steven 10# CB

Prasara cool down

5.14.12 - BBFL - Phase 1 - Day 18

Intu-Flow warm up

Prasara recovery

Sunday, April 29, 2012

Sunday, April 22, 2012

4.22.12 - BBFL - Phase 1 - Day 5

No Intensity

Intu-Flow Recovery

4.21.12 - BBFL - Phase 1 - Day 4

Intu-Flow warmup

High Intensity Circuit - 5 rounds -  no rest between exercises/3 min rest betweens rounds

Exercise 1 - 10 reps

Exercise 2 - 10 reps

Exercise 3 - 10 reps

Exercise 4 - 10 reps

Prasara recovery

Friday, April 20, 2012

4.20.12 - BBFL - Phase 1 - Day 3

Intu-Flow Warmup

Moderate Intensity Circuit - 4 rounds

Exercise 1 - 45s work/60s rest

Exercise 2 - 45s work/60s rest

Exercise 3 - 45s work/60s rest

Exercise 4 - 45s work/60s rest

Prasara Cooldown

4.19.12 - BBFL - Phase 1 - Day 2

Intu-Flow Warmup

Prasara Recovery

Wednesday, April 18, 2012

4.18.12 - Bodyweight Blueprint for Fatloss(BBFL) Phase 1 - Day 1

No Intensity

Deep Intu-Flow session.

I really needed this. I felt i needed to go back to a 4x7 session given i wasn't felling recovered properly on the Body revolution program. Plus, I can take this on my upcoming trip to San Fran

4.17.12 - worked on finishing my yard project

but ran out of bricks. The first layer is complete. I need to buy some more bricks this weekend to get to 3 levels.

Here are some pics
From April 18, 2012
From April 18, 2012
From April 18, 2012
From April 18, 2012

4.16.12 - Month 2

Ok I finished month 1 of Body revolution. Not bad. I ended up losing weight even after coming off the Warrior Diet. That is a hug change from 1 meal a day to 3 meals a day with 1 snack.

I started Month 2 today

Workout 5

4.12 - 4.15.12 - Sessions

4.12 - workout 3
4.13 - workout 4
4.14 - cardio
4.15 - rest

I also worked in the yard on Friday and Sunday. I was rained out on Saturday

Monday, March 19, 2012

3.19.12 - Starting something new for the next 90 days - Day 1

The family has decided to do Jillian Michaels Body Revolution. I am doing the quick start double session for week one. Teasha, Shane and Steven (has track after school) are doing the normal week one. We are all doing the food portion also. this is a big adjustment for me. I will now be going back to eating 4 meals instead of the warrior diet. With all the change that happened in 2011 along with messing up my shoulder, my diet has sucked. I lost all will power to say no. I would make up excuses not to train. While I am not back to where I was in 2006 - 350lbs, I am not where I was in 2008-2009 at 245-250 lbs. I am a fat ass again. I want to make 225lbs again and just lifing heavy isn't cutting it. I will also be going back to food journaling to hold my self accountable. I should have never stopped.

AM Session

30 min Workout 1 -  Metcon session - weights

PM Session

30 min Cardio 1

 

I am doing Intu-Flow and Prasara along with this.

Saturday, March 17, 2012

3.17.12 - Light KB session

Intu-Flow

Dbl KB C&P - 2x24kg - 3x5

Barbell Rows - 230# - 3x5

Kickstand Lunges - 2x32kg - 3x5/5

 

Prasara Poses - 1 min each

forward fold

pigeon - 30sL/R

down dog

up dog

drill bit

sleeping warrior

3.16.12 - Basketball

Basketball with the boys 3 different session after work. Calves are a little sore

Thursday, March 15, 2012

3.15.12 - Just a training session

This whole 4x7 cycle has been messed up. I have switched back to morning workouts. This means up an hour earlier, but if i don't, I can't fit in my training. So I got up earlier this morning and had a so/so session. I felt really tight and stiff

 

long Intu-Flow session

Trial by Fire with the 15# clubbell/s

dbl swipes 50

mills 50/50

hammer swings 25/25

 

Prasara - I will did some now. I will fit in some more tonight.

 

Not the greatest session but the first iron I have touched in a week. 

 

Monday, March 12, 2012

3.12.12 - Day 13 - Repeat - No Intensity

I did play some mre basketball with the family, but kept the intensity way down

 

Intu-Flow

Sunday - Basketball

It was beautiful in Cleveland yeterday so played basketball with the family twice yesterday after missing 3 workout sessions

Wednesday, March 7, 2012

3.7.12 - Day 15 - Moderate Intensity

Intu-Flow

Strength Day

A1. Dbl KB Clean & Press - 2x32kg - 3x4

A2. Barbell Bent Rows - 230# - 3x5

B. Figure 8 Shield Casts - 45# Clubbell - 2x10 

C1. Whack-a-Mole (arm cast + squat) - 45# Clubbell - 2x10

C2. Dbl Clubbell Swipes - 2x25# - 2x10

 

Prasara -

Forward fold - 1 min

Down Dog - 1 min

Up Dog - 1 min 

Sleeping warrior - 1 min

Arm Thread - 30s L/R

Drill bit - 1 min

Pigeon - 30s L/R

 

3.6.12 - Day 14 - Low Intensity

Intu-Flow

Prasara Yoga

3.5.12 - Day 13 - No Intensity - Repeat

Intu-Flow

Needed more recovery

Sunday, March 4, 2012

3.4.12 - Day 13 - No Intensity

Intu-Flow

Really good sign today, no shoulder pain at all. The past two days have been the heaviest and more intense since June. I have to thank the CST method for fixing my shoulder. I really should have gone to the ortho, but I hate to go to the doc. I would say that my shoulder is ~95% of what it was. I know I will not neglect KB anymore. I will just blend them in with my CST stuff

Saturday, March 3, 2012

3.3.12 - Day 12 - high intensity

Intu-Flow

KB Snatches - 5/5 on the minute for 20 minutes with the 24kg

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

Friday, March 2, 2012

3.2.12 - Day 11 - Moderate Intensity #4x7 #mikemahler #greatsession

A Mike Mahler inspired session tonight. This was the best session I have had since I hurt my Shoulder in June 2011.
Intu-Flow
Strength Day
A1. Dbl. C&P - 2x32kg - 5x4
A2. Dbl. KB rows - 2x32kg - 5x5
B1. Dbl. KB Front Squats - 2x32kg - 3x3
B2. Dbl. KB Snatches - 2x24kg - 3x5
CNS is fried. Would have done more but form was getting shaky on the dbl 32kg cleans. i didn't want to re-injure my shoulder.
Prasara Yoga

3.1.12 - Day 10 - Repeat - Low Intensity

Intu-Flow

Prasara

 

Felt like I needed more recovery.

2.29.12 - Day 10 - Low Intensity

Intu-Flow

Prasara

2.27.12 - Day 9 - No Intensity

Intu-Flow

Sunday, February 26, 2012

2.26.12 - Day 8 - High Intensity

Intu-Flow

KB Snatches - 16kg - 1x30/30, 8x15/15 - 300 total reps - 12:00 minutes

Prasara - individual poses

Worked on Hero flow again

Saturday, February 25, 2012

2.25.12 - Day 7 - Moderate Intensity

Intu-Flow

1h KB C&p - 32kg - 5x3 L/R

CB Shield Casts - 45# - 1L/1R = 1 - 4x10 - switched grips every set

Figure - 8 Shield Cast - 45# - 1L/1R = 1 - 4x5

Meternome - 45# - 1L/1R = 1 - 2x5

spinal rocks - 2x10

 

Prasara

2.24.12 - day 6 - low intensity

Intu-Flow

Hero Parsara Flow from CBHE

Wednesday, February 22, 2012

Tuesday, February 21, 2012

2.21.12 Day 4 - High Intensity

Intu-Flow

 

Trial by Fire (TBF) - 18:30 - Listened to the TacFit album and used the TacFit timer for the session

double swipes -  2x15lbs - 100 reps - not continuous - hands gave out - 30,20, 20, 15, 15

Mills - 15lbs - 100 reps L/R - each side 10,20,20,20,20,10

Hammer Swings - 15lbs - 50CW/50CCW - continous

Not bad work for 18:30. I want it sub 15 mins

 

Prasara

 

 

 

Monday, February 20, 2012

2/20/12 -Day 3 - Moderate Intensity

Intu-Flow

A1. Alt. MP -24kgs - 5x5L/R
A2. Barbell bent rows -225 lbs 5x5

B1. Barbell cleans from the floor - 135lbs - 5x5
B2. Dbl kb front squats - 24 kegs - 5x5

C1. Farmer's walk - 32kgs - 2x100ft

Prasara

Feels great to be out in the garage again. The cold air and a great sweat. The man cave. High intensity tomorrow. I have an idea what I will be doing tomorrow, but that all depends on if I am sore tomorrow.


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Friday, February 17, 2012

2/17/12 Roadwork

Off work today, so decided to move most everything back out to the garage. Carrying all eight KBs up the stairs was a nice workout in it's self. I love farmer's walks.

Roadwork
1/4 mile
1h swing 24kg 10/10
1/4 mile
C&P 24kg 10/10
1/4 mile
Forward ellipses 10
1/4 mile
Swings - same as above
1/4 mile
Forward ellipses 10

That was it today. Endurance sucks. It feels great to be back in the garage. Now just to make my sessions more consistent!



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Location:Queens Park Ave,Mayfield Heights,United States

Wednesday, February 15, 2012

2/15/12 #KBs

Intu-Flow

2h - swings 32kg - one the minute for twelve minutes - 240 reps

TGUs - 16kg -alt sides for five minutes

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

Tuesday, February 14, 2012

2/14/12 #Kenpo & #TKD

Stretching

Yellow belt - 10 techniques x2

Orange belt - 24 techniques x2

Short form 1 both sides x2

Long form 1 x4

Worked on drag step and crossovers maneuvers, rear and lead roundhouse with Shane.

Not a lot of time today, poor time management on my part. Need to be spending at least 1.5 hours 3x/week on Kenpo. Then to balance this with CST/TacFit, work and family time. It might be time to start getting back up at 4:30 am

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Location:Queens Park Ave,Mayfield Heights,United States

Monday, February 13, 2012

2.13.12 - #TacFit #KOC Level 2

Intu-Flow

 

TACFIT SESSION REPORT [90/30X2]5

Round  1:
Exercise  1 - 20  HRbpm: 131   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  2 - 20  HRbpm: 120   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  3 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  4 - 20  HRbpm: 141   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  5 - 34  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6[34]
 

Round 2:

Exercise  1 - 30  HRbpm: 160   RPT: 8  RPD: 3  RPE:  6

Exercise  2 - 24  HRbpm: 120   RPT: 8  RPD: 3  RPE:  6

Exercise  3 - 25  HRbpm: 160   RPT: 8  RPD: 3  RPE:  6

Exercise  4 - 34  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6
Exercise  5 - 36  HRbpm: 140   RPT: 8  RPD: 3  RPE:  6
[34]

TACFIT SCORE: 114
Average HRbpm: 136.20
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara

Friday, February 10, 2012

2.10.12 - #Kenpo & #TKD #AKLA #ATA

Intu-Flow

Worked with Shane on his TKD kicks on heavy bag and using our new sheild and target.

 

Kenpo Kicks - all kicks 10/10 unless noted other wise - all on heavy bag

Lead leg front snap kick

rear leg snap kick

Wheel Kick

Drag Step Side thrust

Drag step roundhouse

spinning back kick

Inward crescent

outward crescent

lead leg side snap

combo rear leg front/back/side/wheel 5/5 (total 20 kicks each leg)

Total 110/110. 

Felt like my abductors were going to rip.

Finished with some pull-drag wheel & side kicks - I didn't count these

Health for Life Ab routine - this is old school - I am surprised I remembered it. I miss their products.

Wednesday, February 8, 2012

2.8.12 - #TacFit - King of Clubs Lvl 2

Intu-Flow

 

TACFIT SESSION REPORT [90/30X2]5

Round 1: 
Exercise 1 - 20  HRbpm: 115   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 2 - 25  HRbpm: 126   RPT: 8  RPD: 3  RPE:  6
Exercise 3 - 20  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6
Exercise 4 - 20  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6
Exercise 5 - 40  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6


 Round 2:
Exercise 1 - 22  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6
Exercise 2 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 3 - 20  HRbpm: 140   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 4 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 5 - 30  HRbpm: 151   RPT: 8  RPD: 3  RPE:  6 [30]

TACFIT SCORE: 110

Average HRbpm: 134.80
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara - each pose for 30/30

Forward Fold

Standing twist

down dog

up dog

arm thread

cat

drill bit

Homemade Exercise Equipment Resource

Homemade Exercise Equipment Resource: Some of this may have been posted up here before , but here's an up to date list of Joe Hashey's Homemade Exercise Equipment directly over at Synergy Athletics

  • Thick Handled Dumbbells

  • Thick Handled Dumbbells - Quick Fix Version

  • Homemade Ball Grips

  • Homemade Loading Pin

  • Find A Large Tire For Flipping

  • Medicine Ball

  • Sandbag Construction – Video

  • Waterball Construction

  • Pull-up Bar

  • Homemade Lifting Bars

  • Simple Glute Ham Raise Machine

  • T Handle For Swings

  • Adjustable Slosh Pipe

  • DIY: Olympic Weightlifting Platform

  • Rack Mounted Wrist Roller

  • How to Make Your Own Clubs

  • Homemade Agility Ladder

  • Double Ab Wheels – Make these TODAY.

  • Bumper Plates and Bar

  • Farmer’s Walk Bars

  • Atlas Stone Part I and Atlas Stone Part II - Another Atlas Stone Variation

  • Dip Bars, Farmers Walk Handles, Loading Pin and more.

  • A Handful of Grip Training Ideas

  • Homemade Tornado Ball

  • Homemade Thick Bar Instructions (Video)
  • Joe has a really good Newsletter worth subscribing to with some great bonus reports and manuals

    Tuesday, February 7, 2012

    Karate Depot - Great Service & Quality

    Just bought a the following at  Karate Depot for my sons and I for our TKD and Kenpo practice sessions

     

    Elite Vinyl Focus Target: Double

     

    Pro Quality Curved Body Shield

     

    Save on thai pads by Windy, CSI and Fairtex.

     

    martial arts supplies

    Monday, February 6, 2012

    2.6.12 - #Kenpo & #TKD - #AKLA #ATA

    Tom Kurz Scientific Stretching

    Stretch kicks

    Lying leg splits

     

    Worked with Shane on his jumping side kicks, jump front kicks and Double and triple lead roundhouse kicks. 

    Yellow Belt - All 10 techniques

    Orange Belt - All 24 techniques

    Purple Belt - First 12 techniques,Finger Set #1, Coordination Set #1

    Crossing Minds

    2.5.12 - TacFit - King of Clubs #tacfit #clubbells

    Level 1

     

    Round 1
    Exercise 1 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

     [30]

     
    Exercise 2 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
    [30]


    Exercise 3 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6[30]


    Exercise 4 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
    [30]

    :
    Exercise 5 - 50  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    [30]

     Round 2 
    Exercise 1 - 35  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
    [30]

    Exercise 2 - 35  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    [30] 
    Exercise 3 - 40  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
    [30]

    Exercise 5:
    Exercise 4 - 20  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    [30] 
    Exercise 5 - 40  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
    [30]

    TACFIT SCORE: 150
    Average HRbpm: 0.00
    Average RPT: 8.00
    Average RPD: 3.00
    Average RPE: 6.00

    Prasara

    Forward Fold

    Pigeon

    Down Dog

    drill bit

    Arm thread


    Friday, February 3, 2012

    2.3.12 - #Kenpo #AKLA

    Missing working out in the garage, the Basement just doesn't have the same vibe.

    Intu-Flow

    Kenpo - All Yellow and Orange techniques. First 3 of Purple.

    Trained Steven on Yellow. 

    Wednesday, February 1, 2012

    2.1.12 - TacFit King of Clubs #TacFit #CST #KoC

    TacFit King of Clubs - Level 1

    Circuit - 90s/30s ea exercise - 2 rounds

    A1. Squats - 45#

    A2. Side Swings - 45#/25#

    A3. Lever Press - 45#/25#

    A4. Side Pendulum - 45#/25#

    A5. Swings - 45#/25#

     

    Prasara

    Forward Fold

    Standing twist

    pigeon

    arm thread

    down dog

    up dog

    seal

    lunges

     

    Jamming to the TacFit Album

     

    1.31.12 - Recovery

    Intu-Flow

    Monday, January 30, 2012

    1.30.12 - #Kenpo #AKLA

    horse stance - 5:25 - Did Blocking Set #1 and Finger Set #1 during

    Push Ups - 5x10 - Shoulder was feeling great

    Drills

    Lead Backfist - 10/10

    Rear Snap Punch - 10/10

    Front Snap kick - 10/10

    Rear Snap Kick - 10/10

    Rear Canted Side Kick - 10/10

    Rear Leg Inward Crescent/side thrust kick - 10/10

    Crossing Minds - 10 times

    Coordination Set #1 - once going through with manual then it came back to me. 5 times fast

    stretching

    Sunday, January 29, 2012

    American Kenpo Legacy Association

    The number one resource on the original 24 technique American Kenpo as taught by Ed Parker. Taught by Master Kevin Lamkin and Master - Posted using BlogPress from my iPad

    Arnis.org

    1.29.12- Clubs #CST

    Intu-Flow

    Dbl Swipes - 5x10 - 25s
    Mills - 5x10/10 - 15
    swing+arm Cast - 2x10 - 45 - alternating sides at rep 5

    Stretching - a lot of it

    Prasara

    Monday, January 23, 2012

    1.22.12 Clubbells & body weight

    Intu-Flow

    Double Swipes 5x10 -25s
    Mills 5x10/10 -15
    Spinal Rocks 5x10
    Quad Presses 5x10

    Prasara


    - Posted using BlogPress from my iPad

    1-21-12 Cardio

    Intu-Flow

    Just Dance 2 Fitness -20 min session


    - Posted using BlogPress from my iPad

    Thursday, January 19, 2012

    1/19/12 #Kenpo Strikes/kicks & CBs

    Morning Intu-Flow

    Kick stretches

    Kenpo - on heavy bag - All 10L/R unless notated

    Backfist
    Rear snapping punch
    Backfist/hammer fist/looping back knuckle strike combo
    Inward downward diagonal heel palm and claw/outward downward diagonal heel palm and claw combo
    Inward horizontal heel palm and claw/outward horizontal heel palm and claw combo
    Straight blast

    Front snap kick
    Rear thrust kick
    Lead drag step double roundhouse
    Rear crossover canted side kick
    Rear front kick/back kick/side thrust/wheel combo
    Inward crescent
    Outward crescent
    Lead drag step heel hook

    CBs
    Dbl swipes 5x10-25#
    Mills 5x10/10-15#

    Stretching - I am so far away from the splits both American and Chinese that I had in the mid 90s. Might have to break out the wax paper again.....

    Drillbit
    Forearm frog





    - Posted using BlogPress from my iPad

    Location:Queens Park Ave,Mayfield Heights,United States

    Tuesday, January 17, 2012

    1.17.12 - #Kenop #AKLA #ESIK #TheTacFitAlbum

    I bought E.S.I.K - The TacFit Album: Dare More, Bleed Less prior to starting the session. Highly recommend his album for TacFit or Kenpo Sessions.

    Kenpo - Review/Refresh

    Yellow Belt - All 10 Techniques/Blocking Set 1/ Short Form 1(right Side Only) - This is great and ready to go if I had to retest

    Orange Belt - all 24 Techniques/Kicking Set #1/Short Form 1 both sides - first 13 techniques are golden, 14-18 I reviewed and practiced many times. Kicking set needs more work. Back in 1994, my Orange belt test was probably my best test that i have ever done.

    Purple Belt - went through the first 3 techniques - surprising i remembered most of them.

    I am getting some speed back into my strikes and kicks the more i relax. I keep visualizing being back in class in 1994-1996. these visualizations are making things easier.

    Doing the hand strikes last night my right shoulder popped big time. I was worried about this, however I was able to do 5x5 knuckle push-ups without any pain in my shoulder. Huge step, first time since June 2011 that i haven't had any pain.

    1.16.12 - Kenpo and KB Swings

    Held Horse stance for the entire duration of Snap! - Power 5:46

    Punches
    lead Backfist 10L/R
    rear snap punch - 10L/R
    Combo Lead backfist/Rear snap punch/Lead hook 10L/R

    Kick
    Combo rear leg Front Thrust/back thrust/side thrust/wheel kick 10/l/r
    combo rear leg front/back thrust 10l/r
    Rear canted side kick 10L/R

    All yellow and Orange Techniques

    KB Swings
    20 2h swings on the minute for 6 minutes

    1.15.12 - Zumba

    1 hour of Xbox 360 Zumba

    Wednesday, January 11, 2012

    1/11/12 kettlebells & kenpo #kenpo #akla #kettlebells #ata

    Band Ageless

    KBs
    A1. Dbl KB MP 3x3 32kg
    A2. Alt KB rows 3x5 32kg

    Kenpo
    Worked on kicks on heavy bag ~100kicks/leg

    Worked with Shane on his side kicks and front kicks. He gets to test for his Orange belt on 1/28/12 @10:00 am. He is doing so well. I am proud

    Steven hit the KBs while I was at work. He did the same session as Monday. He is progressing very well. I am proud.


    - Posted using BlogPress from my iPad

    Location:Queens Park Ave,Mayfield Heights,United States

    1.10.12 - Kenpo #AKLA #Kenpo

    Band Ageless(arm and Leg Stim-pak)

    Kenpo
    All of Yellow belt requirements, techniques and forms/sets
    All of Orange belt requirements, techniques and forms/sets

    Monday, January 9, 2012

    1/9/12 - kettlebells

    Strain Prevention A1. Dbl kb press - 3 x 5 A2. Alt kb rows 3 x 5 B1. Dbl kb front squats - 3x5 B2. Dbl swings - 3x5 C1. Cb tick tocks 2x10 Prasara body flow yoga - Posted using BlogPress from my iPad

    1/8/12 - Intu-Flow

    Strain prevention - Posted using BlogPress from my iPad

    Location:Queens Park Ave,Mayfield Heights,United States

    Sunday, January 8, 2012

    1-6-12/1-7-12 cardio

    Friday - 1.5hrs of Just Dance 3 Saturday - 1hr of Dance Central 2 - Posted using BlogPress from my iPad

    Location:Queens Park Ave,Mayfield Heights,United States

    Thursday, January 5, 2012

    1-5-12 - Day 7- mod intensity #fitness #cardio

    Something different tonight. Brought the Xbox360 and kinect up stairs and did an hour of just dance 3. I felt I needed some extra cardio since coming off the warrior diet. Broke a great sweat and had some great family time. - Posted using BlogPress from my iPad

    Location:Queens Park Ave,Mayfield Heights,United States

    Tuesday, January 3, 2012

    1.3.12 - Day 5 - No Intensity #fitness #Tacfit #Kenpo #akla

    Strain Prevention

    Kenpo
    Yellow - Short Form 1, Blocking Set
    Orange - Short Form 1 (both Sides), Kicking Set 1
    Purple - Long Form 1 (need more practice, missed the whole isolation set), Finger Set 1

    Monday, January 2, 2012

    1.2.12 - Day 4 - Hi Day #fitness #TacFit #Commando #TacfitTimer

    TFC - warm up 1

    TFC - Recruit 1
    TACFIT SESSION REPORT [20/10X8+60]

    Exercise 1: 5,5,5,5,5,5,5,5  [5]
    HRbpm: 0  RPT: 8  RPD: 3  RPE:  6

    Exercise 2: 8,8,8,8,8,8,8,8  [8]
    HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    Exercise 3: 5,5,5,5,5,5,4,5  [4]
    HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    Exercise 4: 5,5,5,5,5,5,5,5  [5]
    HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    Exercise 5: 6,6,5,5,5,5,5,5  [5]
    HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

    Exercise 6: 2,2,2,2,2,2,2,2  [2]
    HRbpm: 120   RPT: 8  RPD: 3  RPE:  6

    TACFIT SCORE: 29
    Average HRbpm: 20.00
    Average RPT: 8.00
    Average RPD: 3.00
    Average RPE: 6.00


    TFC Cool Down 1

    Sunday, January 1, 2012

    1.1.12 - Day 3 - Mod Intensity #fitness #tacfit #4x7 #kenpo #AKLA

    TBAR - Delta Level 4 rounds - 8 exercises 30s each, 1 minute between rounds

    Atlas Yoga

    Kenpo
    Yellow - Delayed sword x10
    Orange - Clutching Feathers x10
    Reviewed 1st technique of Purple/Blue/Green/3rd Brown