10/2/09 - Friday - Day 18 of 4x7

Wu Chi - Day 18 of 21@ 10 Minutes


Intu-Flow - Intermediate lvl

No Intensity day

Going skating with family. i hope i don't break anything

9.30.09 - Wednesday - Day 16 of 4x7

Wu Chi - Day 17 of 21 @ 10 minutes

Intu-Flow - Intermediate lvl

Light day

Stretching and icing my shoulder. It felt good last night, so I must have slept on it wrong.

9.27.09 - Sunday - Day 13 of 4x7

Intu-Flow

Wu Chi - day 16 of 21 @ 10 minutes

Heavy Day

OA Swings - 24kg on the minute
10x10L/10R

Dbl CB torch press - 15#s
3x10

Done

9.25.09 - Friday - Day 12 of 4x7

Intu-Flow - I actually put in the disk and did Intermediate level. I was getting this confuse with Z R-phase and daily dozen

Wu Chi - Day 15 of 21 @ 10 minutes

Light day

FlowFit level 2 - 15 minutes

I used the shin roll for getting up from Spinal rock. I want this before the end of the year.

Compensatory exercises - Thoracic region

Brettzel

Rabbit camel
Kneeling side-bend
tripod
twisted chair.

9.24.09 - Thursday Day 11 of 4x7

Intu-flow

Wu Chi -  Day 14 of 21 @ 10 minutes

No Intensity day

9.23.09 - Wednesday - day 10 of 4x7

AM
Intu-flow

Wu Chi - day 13 of 21 @ 10 minutes

PM
Medium day
TBF - didn't time - but fewer songs - 15#s

Dbl Swipes - 130reps
Hammer swings - 65repsL/R
mills - 130repsL/R

Compensatory Cool down
All except last 5... I need to focus more on shoulders and thoracic  region - Some were better today than yesterday - I have a long way to go.

9.22.09 - Tuesday - Day 9 of 4x7

Intu-Flow

Wu Chi - day 12 of 21 @ 10 minutes


Heavy day
Deadlifts
1x5 - 245
1x5 - 275
1x5 -300

BB C&P - from floor
1x5 - 135
2x4 - 155

Compensatory Exercise
plow
neck roll
sleeping warrior
locust
Seal walk
rabbit to camel
kneeling side bend
Tripod lift
The twisted chair
the wind removing
seated Spinal twist
floor scorpion

I didn't do all of the exercises on the DVD. I did find that I need to do these more often because i have limitations on all of them. I will work on these and the others everyday from now on.

9.21.09 - Monday - Day 8 of 4x7

Intu-flow

Wu Chi - day 12 of 21 @ 10 minutes

Light day

Flowfit - 12 minutes - I would have went longer but i ripped my tonenail off my right big toe. Moral - Train with my chucks on or make sure i clip nails before flowfit :) I still am having issues with the tripod to crab on level 2. Level 3 springing tripod is easier for me. Any suggestions?

I downloaded both the free BER and 12 minute Stage crazy From Ryan Murdock and Adam Steer. Really good stuff. I will utilize these while at Disaster recovery testing next month. These made me realize that I need the 3 core CST books, Big book of clubbells, Free to move and Prasara Yoga, as i progress along my CST journey.

9.20.09 - Sunday Day 7 of 4x7

Intu-Flow

Wu Chi - day 11 of 21 @ 10 minutes

Medium day
Circuit
Rock Its - 30s
Dbl arm pit casts - 30s
dbl Forward pendulum - 30s
dbl side pendulums - 30s

completed twice

Drumming 2x10

Very short time - completed late

9.19.09 - Saturday - Day 6 of 4x7

Intu-Flow

Wu Chi - day 10 of 21 @ 10 minutes

Heavy Day

TBF - 15# CBs - 28:31 - a full 4 minutes off my last time - Not bad for only my second time

Dbl Swipes 130 reps

Hammer swings 65 reps R/L

Mills - 130 reps r/l - These really flow on my right - very mechanical on my left - I continue to work on these

Great session.

9.18.09 - Friday Day 5 of 4x7

AM
Intu-Flow - Intermediate

Wu Chi - Day 9 of 21 @ 10 minutes

PM
No Intensity
 I had to switch days.

9.17.09 - Thursday - Day 4 of 4x7

AM
Intu-Flow

Wu Chi - Day 8 of 21 @ 10 Minutes

PM
Light Day

FlowFit - level 2 - 15 minutes - I have issues with the spinal rock/deck squat, so I used my 20kg Kb to complete.

Compensatory exercises
1. neck rolls
2. Plow
3. Sleeping Warrior
4. Seal Walk

9.16.09 - Wednesday - Day 3 of 4x7

AM

Intu-Flow(KB Warm up)

Wu Chi - Day 7 of 21 @ 10 minutes

No Intensity day

9.15.09 - Tuesday - Day 2 of 4x7

AM
Intu-Flow

Wu Chi - Day 6 of 21 @ 10 Minutes

PM
Medium/Metcon Day

Circuit
dbl arm pit cast - 15 reps
forward lever press - 6 L/R
forward/back circles - 5f, 5b L/R
Mills - 10 L/R
Drumming - 10 reps

Completed 2 rounds

Wrist casts - 4x10/10

Did the first 3 cool down exercise from KB Foundation
A. Plow
B. Neck Roll
C. Sleeping Warrior

9/14/09 - Monday - Day 1 of 4x7

AM
Intu-Flow

Wu Chi - Day 5 of 21 @10 minutes

PM
Heavy Day

A1. Dbl C&P - 32kgs - 3x4
A2. BB Rows - 225# - 3x5

B1. Dbl swings - 32kgs - 3x8 - low chest level
B2. Dbl Front Squats - 32kgs 3x5

C. Combo - Armbar-Tgu(up)-Windmill-OH Squat-TGU(down) - 20kg - 1x3/3 - The OH squat sucked but better.

9-10 - 9/13/09

Thursday

Intu-Flow

Wu Chi - Day 4 of 21 @ 10 minutes

Friday - Off

Saturday

Intu-Flow

Wu Chi - Day 5 of 21 @ 10 minutes

Sunday - off

9.9.09 - Wednesday - Day 28 of 4x7

Intu-Flow

Wu Chi - Day 3 of 21 @ 10 minutes

Heavy day

2 rounds of the following

Dbl dead cleans - 2x5 - 32kgs

RR - 2x5/5 - pulling bulldog, supporting on beast

OAJ - 2x5/5 - 40kg

High pulls - 2x5/5 - 40kg

Dbl front squats - 2x5 - 32kgs

Nice CNS and testosterone boost

This completes this cycle. I will be starting another one Thursday since I took off 3 days during this one.

9.8.09 - Tuesday - day 27 of 4x7

Intu-Flow

Wu Chi - Day 2of 21 @ 10 minutes

Medium day

Dbl LCCJ - 24kgs
5x10

Mills - 15#
3x20/20
2x10/10

Drumming - 15#s
3x10

9.6.09 - Sunday - Day 26 of 4x7

Intu-Flow

Wu Chi - Day 1 of 21@ 10 minutes

Light intensity

Tai Chi

9.4.09 - Friday Day 24 of 4x7

Wu chi - Day 20 of 21 @ 5 minutes

Intu-Flow

Heavy Day

I decided to try the Trial By Fire (TBF) today .
The TBF is the following - 15s

Dbl Swipes 130 reps
Hammer Swings 65L/R
Mills 130 L/R

My first try at it - 32 minutes - 15s
Dbl Swipes -  130 reps(4x20, 2x25)
Hammer Swings 65reps L/R(1x30 R/L, 1x35 R/L)
Mills 130 Reps L/R (13x10 L/R)

This was harder than i thought. A blister on my right forefinger. Mills on my left sucked at first, as always, by the 13th set they were much better. I think it would have been better if I had real RMAX Clubbells, instead of my homemade ones, but a great session and I feel great