12.08.09 - Tuesday - Density Cycle - Active Rest

Intu-Flow - 20 minutes

Compensatory - Whole cool down from KB Foundation

12/4/09 - Friday - Active rest

Intu-Flow

11.28.09 - Saturday - Active Rest

Intu-Flow

11.18.09 - Wednesday - Active Rest

6:00 pm
Intu-Flow -ADV

Compensatory/Prasara
Plow
Neck Rolls
Sleeping Warrior
Down Dog
Locust
Seal Walk
Kneeling Side Bend
tripod

11.14.09 - Saturday - Density Cycle - Active rest

Intu-Flow

10.22.09 - Thursday - Density Cycle - Active rest

I am stoked today. I received a promotion at work, so I switched sessions to day with tomorrow's session. When the pay portion takes affect, I will be getting my 25# CBs sooner than I thought as a reward to myself. I will be ordering the on 11/15, unless something comes up between now and then.

Intu-Flow - Intermediate/advanced mixed

Wii Fit Plus - Yoga and other games with family.

10.19.09 - Monday - Density Cycle - Active Rest

5:00 am Zhan Zhaung


3:35 PM
Intu-Flow - Intermediate Level with some Advanced thrown in

Flowfit - Level 2/3 - 7 rounds in 14 minutes - 2 exercises caused the slow down.
Trinity Squat - RPT - 7
Quad Hop - RPT - 7 - Level 3
Leg Swoop - RPT - 7
Twist - RPT - 7 - Level 3
Revolving Tripod - RPT 5 - level 2
Up dog - RPT - 6
Spinal rock - RPT - 5 - Used 20kg to get back up - my gut is in the way.

Snatches - 24kg
3x10/10

Plow
locust
bretzell
tripod
worked on the table. i am getting closer.

3.17.09

Intu-flow

CB Dbl Arm Pit casts 3x10 15#
inward pendulums 2x10/10 15#
Mills 1x10/10 15#

Did some garage clean up and cut up some old lawn timbers. then move all out for garbage day.

Light Day

Alt Shield Cast 3x6

Dbl Swipes 2x15

Mills 1x15R/L, 1x 10R/L

More Metcon tomorrow