1.5.10 - Tuesday - Density Cycle - Alt Mills

Intu-Flow warm up

Density cycle
Alt Mills - 8x14/14 in 9 minutes - a little worse that last week

Forward Pressure - beginner 4, intermediate 1 - not ready for this quite yet

FlowFit  - level 2 - 4 flows

KB foundation Prasara - took it easy today I have some DOMS for all the poses, nothing major just feel it especially in my thoracic region.
Plow
Locust

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.

10.8.09 - Thursday - Day 24 of 4x7

AM
Zhan Zhaung - Wu Chi - Day 3 of 21@ 15 minutes

PM
Intu-Flow - Intermediate Lvl

Light Day
FlowFit - Level 2/3 - 15 minutes


Compensatory
Bicycle plow
Neck Rolls
Locust
Seal walk
Sleeping Warrior/Down dog
Kneeling Side bend

10.4.09 - Sunday - Day 20 of 4x7

Zhan Zhaung - Wu Chi - Day 20 of 21@10 minutes

Intu-Flow - Intermediate level

Light day

Worked on Trinity squats(keeping my feet straight) and quad squats(eclipses). about 15 minutes

Density Cycle up next

After I complete my current 4x7 program I will be implementing a density cycle as described here by Coach Sonnon, http://www.rmaxinternational.com/flowcoach/?p=625 .

I will start this with my homemade 15# CBs. Then once I get my 25s for Christmas, I will redo it.

I will do Intu-Flow & compensatory exercises every day, FlowFit I on the 4th day of the cycle as active recovery.

I will let you know how it goes.

10/1/09 - Thursday - Day 17 of 4x7

Intu-Flow - Intermediate lvl

Strength day
c&p - 24kg - 2x1,2,3,4,5 L/R

Front Lever press - 15# - 2x5/5
Side Lever press - 15# - 2x5/5

Shoulder dislocates with purple Jump Stretch - 3x2 reps

Scapula pull - purple Jump Stretch - 3x5

I integrated the dislocates between ladder sets. Shoulder was tempermental until third set of dislocates. No pain or discomfort while doing CB work. I am thinking of getting BER to help recuperate the shoulder and lay off all CB and KB work.

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.

9.21.09 - 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.

9.17.09 - 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

9.3.09 - Thursday - day 23 of 4x7

Wu Chi - Day 19 of 21 @ 5 minutes

Intu-Flow

Light day

FlowFit - 15 minutes

I worked extra on the Tripod and the Spinal rock. The Tripod sucks at level 2, I can't even do the table, but the springing Tripod is no problem. 

8.30.09 - Sunday - Day 19 4x7

Zhan Zhaung - Wu Chi - Day 15 of 21 @ 5 Minutes - Trying this first thing after waking up

Light Day
Intu-Flow

Flow-fit

8.26.09 - Wednesday - Day 15 of 4x7

Light Day

Zhan Zhaung - Wu Chi - day 11 of 21 @ 5 minutes

Intu-Flow

FlowFit - 14 minutes

8.20.09 - Thursday - Day 11 4x7

Light Intensity Day

Zhan Zhaung - Wu Chi - Day 7 of 21 @ 5 minutes

Intu-Flow

FlowFit - 14 minute

8.16.07 - Sunday - Day 7 of 4x7

Light day

Intu-Flow

Zhang Zhaung - Wu Chi for 5 min - Day 3 of 21 @ 5 min.

FlowFit - only 10 mins.

Good session overall

8.12.09 - Wednesday - Day 3 - 4x7

Light Intensity

Qigong Breathing exercises

Intu-Flow

FlowFit - Level 2 - 15 minutes - held each pose for 5-10 sec. I haven't done this for so long, I will be sore tomorrow

Worked on the plow position and deck squats. On deck squats, if i hold a 20kg KB, I have no problems, but without, I suck. I will continue to work on these.

2.5.09 -day 11- low intensity

FlowFit - level 3 except for spinal rocks - 20mins

1.28.09 day 3 - Low Intensity

Intu- Flow - Intermediate level


FlowFit - level 2 - 14 minutes


Held a Trinity Squat in Prayer position for 2 minutes. Worked on extra Spinal Rocks

1/5/09 evening Stuff

FlowFit - Level 2 - After about two complete weeks off and with being sick, i was sucking wind. 14 total minutes.

Today's practices

4:55 am

Intu-Flow

Day 4


4:30 pm

Kb Warm-up

FlowFit - Level 2  15 minutes

Morning JM....Evening Intu-Flow & FlowFit

4:35 am

Intu-Flow

4:15 PM

Intu-Flow - Intermediate level with Quad Hop and spinal rocks

FlowFit -  level 2 -  18 minutes - I worked on some level 3

2 minute set of bottom position of Trinity squat

Some hip flexor stretches from RIS