1.9.10 - Shove day part 1

Intu-flow warm up

I had phone conferences @ 9:00 am and 12:00 pm for a major go live at work.

1:00 pm - 3:30 pm - plowed shoveled snow and ice from front porch to road.

My youngest son's birthday party at Chuck E Cheese. A fun time!

That was it

1.3.09 - Sunday

I had a big session planned, however Cleveland is getting hit with alot of snow. I had to get the driveway clean. It has been 1 hr after i did that and the tips of my fingers are still tender..

So, all I did is Intu-Flow. Anyway, Forward Pressure and TCBBB Prasara has left me with some DOMS today..

Ok, after a warm bath, my fingers felt better

Forward Pressure - Beginner Flow - 5 times

TCBBB Prasara recovery

It is back to work for me tomorrow after my 2 week vacation.. Everything will go back to normal. I will start posting on my food journal again...

Have a good night

1.1.10 - No intensity

Intu-flow

12.31.09 - New Year's Eve session

Intu-flow Warm-up from Clubbell Trianing Black Book(TCBBB)

Forward Pressure - Worked on the 7 exercises and watched and tried to follow along with Beginner flow - harder than I thought....

Prasara Recovery from TCBBB - I need a lot of compensation work......maybe  4x7 cycle of nothing but Prasara would do me good, something to think about.

12.30.09 - Wednesday - density Cycle - Hammer swings.. Also back to the Warrior Diet

TCBBB - Intu-flow warmup

Density cycle
Hammer swings - 1x100 - 15# - 50CW, 50CCW

Circuit - Completed 2 rounds - 2 minutes between rounds
30s - dbl jerks - 24kgs
30s - Quad Squats
30s R/L - bent rows - 40kg
30s - 2H swings - 40kg
30s R/L - dbl cb Bulgarian split squats - 15s
30s Trinity Squats
30s cb sit-ups -15

My heart was pounding after these - I used some of the recovery breathing from KB Foundation. I really need to get RESET, but Clubbels first.. I can't wait until the 25# ones re back in stock

KB Foundation Prasara
Plow
Neck Rolls
Sleeping warrior to Down Dog to Up dog
Rabbit to Camel - I suck at this one
Locust
Seal walk
Elbow lever - I am really having an issue with this. Part of it is my stubborn fat, but I can't get my elbow to my hip bone
Kneeling side Bend
seated spinal twist - suck again
wind removing
shin box switches

Oh yeah... I am back on the Warrior Diet today... I have been free with my eating since 12.20.09...It's time to reel it back in 

12.29.09 - Not Feeling well so a No Intensity day

I did the following from The Clubbell Black Book (TCBBB)

Intu-Flow - Warm-up

Prasara Recovery - I have a lot of work to do:)

12.28.09 - Monday - Density Cycle - Alt Mills

Intu-flow

Density Cycle
Alt Mills - 15# - 8x14/14 on minute - 35s over again!

Supplement
Crossbow - 15s - 3x5

Prasara - same as yesterday

12/16/09 - Wednesday - Density Cycle - Hammer Swings

Intu-Flow  -  Long and slow session

The garage was freezing so did some jumping jacks to get the blood pumping

Density Cycle
Hammer Swings - 15# - 1x100 - 50CCW, 50CW

Supplement - KB Circuit -2 rounds- even though they were in front of the heater for 1/2 hr, still cold as hell
A1. Dbl MP - 24kgs - 10
A2. Dbl Bent rows - 24kgs - 10
A3. Dbl swing - 24kgs - 8
A4. dbl front squat - 24kgs - 8
A5. dbl over head walk - 24kgs - 160 ft

Prasara Yoga Compensation
Plow
Neck Rolls
Sleeping warrior to Down Dog to Up dog
kneeling side bend
locust
seal walk
forward fold
worked on crab/table

12.15.09 - Tuesday - Density Cycle - Alt Mills

Intu-Flow

Density Cycle
Alt Mills - 15# - 8x14/14 on the minute - 40s over the 8 minutes - a work in progress

Supplement work
BW Circuit
A1. Push ups - 10
A2. Assisted Pull ups - 3 - Green JS Band - my fat A$$ sucks at these
A3. Prisoner Rear Foot Elevated Split Squats - 5/5
A4. Bench Dips - 10
A5. Green JS Band Pushdowns - 10

Completed 2 times

Roman Chair sit-ups - 2x15

12/14/09 - Monday - Density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl swipes - 15s - 1x100

Supplement
A1. Dbl MP - 32kgs - 3x5
A2. OA Bent rows - 48kg - 3x5/5

Barbarian Squats - 15s - 1x15

Compensatory
plow
sleeping warrior
down dog

hip flexor streches

12.10.09 - Thursday - Density Cycle - Hammer Swings

Cold as hell in the garage last night, thermometer read 5 degrees above 0. Electric & kerosene heaters blasting....

Intu-Flow - Long and slow

Density Cycle
Hammer Swings - 1x100 reps - 50 CCW, 50 CW

Supplement
Spinal rocks
Quad Squats/press

Compensatory
plow
worked on the crab walk/wheel/table

12.08.09 - Tuesday - Density Cycle - Active Rest

Intu-Flow - 20 minutes

Compensatory - Whole cool down from KB Foundation

12/6/09 - Sunday - Density Cycle - Hammer Swings

Intu-flow

Hammer swings - 15# - 1x100 - 50CCW, 50CW

No compensation

12/5/09 - Saturday - Density Cycle - Alt Mills

Intu-Flow

Alt mills - 15s- 8x13/13 on the minute - 8:30 - shaved 1 minute off my time

No Compensation

12/4/09 - Friday - Active rest

Intu-Flow

11.8.09 - Sunday - Density Cycle - Active rest

6:00 PM
Intu-Flow - Adv

11.5.09 - Thursday - density Cycle - Active rest

8:00 pm
Intu-Flow - Adv

10.28.09 - Wednesday - Density Cycle - Active Rest

5:00 am
Zhan Zhaung - Wu Chi - day 12 of 21 @ 15 minutes
Kick strecthes

5:20 Pm
Intu-Flow

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

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.