Today is Friday and had an opportunity to sleep in a little. I finally got a full seven hours sleep, however it caused me to start my day running. Even though is my day off of work it is a very busy errand day for me. I did not have time to prepare my meals as ususl therefore my food choices sucked today! My breakfast was bulletproof coffee and a package of smoked turkey lunchmeat. My brunch was a protein shake smoothie from the coop and my post workout meal/ lunch was beef jerky, more turkey lunchmeat an amazing opal apple (an attempt at some deli butternut squash, not so great) therefore I went for easy and got olive oil potato chips, not the best food choice (but they were so good). I recovered by having roasted chicken and zucchini for dinner. My day started at 8am and I finally got home at 8:45pm.
I did get my first workout in but I was not able to do the second one. I think with better planning I could have done them both back to back but that's not how it went today.
We did TACFIT Echo which is a 90/30/2
5 moves, 90 seconds on 30 sec rest for 2 rounds.
I did NOT find my flow today... and in fact I had to regress my movements several times. My muscles could not find the endurance they needed for today's training. I think overall my score was passing but far from impressive. I'm trying to be okay with deviating from the program and not doing my 30 minute Flow fit session this evening. I am also accepting that my schedule did not allow for it today and my body needed the break.
Tomorrow's training schedule is another TACFIT workout and then more TBF ( trial by fire) clubbell training.
However it is Saturday and I really Love going to Summer's Clubbell Yoga class.
I always feel so amazing afterwards. My body loves and craves it. I it is something that I will try very hard to keep in my training schedule because I get so much out of it.
Depending on how I feel I may do all 3 combining the other 2 later in the day. Okay, even as I typed that out I realized that's not going to happen. I will commit to clubbell yoga and know that it will be enough.
Actually I get to go dancing with a bunch of friends tomorrow early evening. And then go get inspired at the circus watching their annual aerial performance show. I love watching people who stretch past their physical bounds and master a craft thst pushes them to exceed average or normal human limitations.
The human body is such an amazing work of art! I am so blessed to have discovered the joys of movement so young!
Friday, December 5, 2014
Day 5/ feels like 10
Thursday, December 4, 2014
Finding my flow/ day 4
Todays training:
Delta regression ( 21 lunges,13 spinal rocks, 8 mountain climbers, 5 KB figure 8's for 20 minutes) then Intu flow ranges
and Gymnastics Bodies.
And I am teaching my first paid class tonight after work I call it Primal Flow. (Will write more about that later.)
I woke up today at 5:30 feeling so tired and sore. I barely arrived on time for my gymnastics bodies class. I was so tired and exhausted from my 3rd day in a row of less than 6 hours of sleep. I have not been sleeping as well as I usually do.
I felt like my body stayed asleep through the first 20 minutes of class.
After finally waking up enough to be mobile I realized that I am experiencing a type of soreness that I have never had before. In the past my intense workouts would leave me feeling so sore and exhausted that I could barely move the next day from the pain. But this morning I was actually able to skillfully perform all of my movements and with more ease...
The soreness that I am experiencing from doing these double TACFIT and Clubbell workouts is very different! Yes, every muscle in my body Is Sore but also alive and awakened and I am NOT immobilized from the pain!
That is a huge difference!
As we set up our TACFIT training I realized that the prescribed workout of the day was more of a regression than what I had planned. I had already mentally set up to do the level 1 thinking it was the regression. I decided to just stick with what I had already mentally prepared for with the option to regress if I needed to. But actually I experienced the opposite. After the first 4 rounds of Delta something in me switched ON. I was moving without thought or judgment or over analyzing my form. I just focused on each part of every movement. My breath and body took over.
I FOUND MY FLOW!
My form was beautiful I was working hard but it began to feel effortless. I did move in and out of this state throughout the 20 minute session but I GOT IT!
I understand what it is all about. That moment when you are so fatigued that you can't get stuck by your usual head trip games or use force to muscle your way through. You just let go and let flow... my body knows these movements. I have been doing them for 5 months now. Today I let go of the resistance and allowed my body to do what it knows.
It was so awesome!!!
THIS IS WHY I LOVE TACFIT! I want everyone to get to experience this. It is such a perfectly designed system that takes everything into account. I am not killing myself or beating my body into submission as most fitness trainings prescribe. I am BUILDING an invincible body that can withstand anything! It is because of the compensation and mobility paired with the movements that I can do twice a day workouts and feel so amazing!
Thank you Scott Sonnon for creating such an amazing program!
I think I will sleep like a baby tonight and I dont have to wake up to an alarm!
Roxanne and I decided to do our training in the afternoon. I really need the sleep!
I am successfully fighting a cold.
I must stay on top of it.
Wednesday, December 3, 2014
Day 3 hit a wall
I think I hit a wall of sorts today.
This morning's TACFIT workout wasn't bad at all. I was actually pleased by how durable I was even though every muscle in my body hurts.
The complication for me came today when I realized that I don't know very much about the components of the Trial By Fire movements. The mill the two handed swipe and the hammer. which I will need to test out by doing 100 rounds of all 3 moves in under 20 minutes. Clubbells are very new to me still. I have worked with them off and on for the last several months but I still don't know what the names of the movies are, or how to properly execute them...
So when given a protocol of what to do for my workout I had to spend hours today researching what exactly those movements are.
I have not yet received my instructional DVDs so it was very frustrating for me to literally spend my entire day off on either preparing for my workout or working out! my brain is so full and I am still confused. I have watched too many different videos on YouTube. I'm very much looking forward to my next session with Summer so she can iron it all out for me!
I am also still trying to map out a training program that will merge the 2 into one while still getting all of the required skill and movements and compensations in at the same time getting enough rest and recovery...
In the meantime I will just follow both of the certification preparation protocols that I recieved. Which means twice a day sessions 6 days a week...
I'm tired.
Going to bed now.
Feeling tired, sore, Sore and sore.
But still excited. I know that my body will adjust. I got some fantastic tips on how to find the rest in the work from my meeting with Dave tonight. I am sure I will assimilate it all more after a good night's sleep.
Tuesday, December 2, 2014
Day 2 keeping my commitment
Bravo regression and
Flow fit level 2 for 30 min.
We also realize we are going to have to skip all of the pull and push moves in the Gymnastics Bodies program. All of the ab work, static holds and hangs should be fine but no pressing or pulling. I need to reserve all of strength I have left for my cert preps. I don't want to lose my progress though.
Priorities...
Bravo was not as hard as Qual was yesterday but I was slow. I got through but didn't get my HR up very high. I realize I still need some refinement on the leg threads and gama cast. Over all it felt good.
No sandbagging, No excuses.
I don't need to be perfect.
I just need to show up and do my best for where I am at.
KB deadlift. 158
Paralette knee press 119
Rolling Leg thread 70
CB Gama cast 74R 62L
132HR TED 7.5/7/3 Score not sure how to calculate
I don't even know what they are. Better get to youtube....
Monday, December 1, 2014
day 1
Ready to START !
I got my welcome letters from RMAX with the 3 month training protocol this morning.
TACFIT Qual /regression CST Intu Flow/ ranges
sounds easy enough.
Rox and I started at 7:30am @ BSC but got with the temps below 20 degrees we got Froze out and had to go to FitEvo to do our training. Qual is a TABATA all body weight so didn't need Trav's equipment.
We got this! we are starting at the very basic level no biggie at all.
After a VERY lengthy warm up and some lacrosse ball work we hit it...
AND IT HIT BACK!
The following were my thoughts:
1 minute in Lunge raises
Holy Shit! WHAT????
Seriously? Quad burning already?
3 minutes in Ellispe
We have been doing this since July... How can this workout be so frickin' hard?
I'ts the REGRESSION for crying out loud!!!! My quads are on fire! UGH!
Sit Through Hip
I've got to keep going. I have to continue
Don't stop just Don't stop
Come on Lats... Fire!
Tactile Push Up
Breathe let your heart rate come down in the 10 second rest. You got this! you got this!
Controlled and steady, ignore the burning
I have got to eat a better dinner the night before!
Hollow body crunch oh good a break
NOT!
My abs are burning. Come on press your lower back into the floor. Imagine you're being filmed!
Shit! Seriously!?!?!?!
Ok Table Lifts the final rounds....
Suck it up Charleen Pull it together! Perfect form! Perfect form!
Hello GLUTES!!!!
DING DING DING goes the timer.
Hallelujah
I just wanted to share a tidbit of my internal dialog. Wow I did NOT expect today to be so hard.
My HR was 133 just above 70% Over all TED T 7.5 /E 7.6 /D 3 Total Score 79
Its all just training. I will get better, I will get stronger It will get easier, one move at a time!
Now I need to find the youtube video's for Intu Flow for tonight's CST prep....
I've got this.... Yes it sucked today and was HARD but tomorrow will be better...
I will focus on my sleep and nutrition tonight. And WATER
Gymnastics bodies tomorrow before TACFIT... hmmm we shall see how that goes!
Tomorrow is TACFIT Bravo /Regression... and CST Flow fit level 2 for 30 minutes...
Sunday, November 30, 2014
my WHY... CST and TACFIT Instructor certification
This first blog post is to set up the back story of my decision to do Both the CST AND TACFIT Instructor Certifications. Basically why on earth am I doing This?
My intention was to just do the TACFIT certification. I have been doing the TACFIT 26 program with my training partner Roxanne since July. Half way through the program I realized this was something I wanted to share with many other people! Hence the decision to go ahead and get my certification. I have been following Scott Sonnon and his work for over a year now. I am totally turned on by his whole methodology and philosophy of training. I have, as Summer Huntington says, "drunken the CST Kool aid".
As the registration deadline was fast approaching I started to over question my decision to do the TACFIT instructor certification. There are so many to choose from. I want to learn and teach them all! TACFIT, CST, Flow Fit, Clubbell Athletics, Clubbell Yoga, and now BAD45! Every one unique and brilliant.
I decided to message Coach personally and ask his opinion on which certification he recommends considering my target clientele.
His response was to do the Flow Fit and CST, But then offered an invitation to do the TACFIT as his guest as well. What? wait a minute, what?
My first response was Surprise(me? really? what a tremendous gift and opportunity... and what does he know about me that I perhaps don't that he thinks I can do both)?
Next came total Excitement! (Oh yeah, This is AWESOME!)
Third total FEAR! (HOLY CRAP I was starting to question my ability to do just the TACFIT cert and now I have an offer to both TACFIT and CST! How on earth will I physically be able to do them both...)
Lastly is WHY... I have had enough experiences in the past to know that it doesn't matter how big the obstacle is if your WHY is bigger...
So I had to get real and go deep to know Why I wanted to do this. What is this all about for me? Not just so I can make money teaching it, or have the initials after my name, although they are a big part of it. I am a heart person I have to have a heart reason to do BIG stuff.
So here it is... Real Raw Uncensored:
1. I believe in Scott Sonnons work. He is a movement genius and I want to learn and master every system he has created and then teach it to as many people as possible.
I have been playing in the Fitness world for over 20 years. I have been exposed to many many types of training and movement. Some good Some not so much. Coach Scotts work resonates with me because it is about listening to your body, recovering your mobility, working with NO restrictions or painful movement, and then building your body to totally Kick Ass with your whole being. Mind Body and Spirit. I am all about the 'Whole Being'.
2. I need to answer the nagging internal question. "can I really do it"?. In my psyche I know I can, I don't really enter into anything I don't deep down believe I can Ace. However my body has not been as spry as my mind. As I have been recovering from Systemic Inflammation, Thyroid disorder, food sensitivities and allergies (body has been behaving as Celiac). My physical energy has been wanting...This is where I will test the use my Mind to override any perceived physical limitations! I need to see If I can really pull all my internal resources together and step up to the plate.
3. I LOVE Training FOR something. This gives me intention and focus and training purpose which makes training all the more fun and meaningful. I have been desperately needing to train with a greater purpose.
4. This is MY thing. Its about time I do something that is for and about Me. It's not about or for anyone else. I am not doing this because someone else thinks I would be good at it, or someone else is doing it and I want to share in the glory or tag along, as I have done so many times in the past. This is My thing. It's what I believe in and what resonates with me.
However I am NOT ALONE! There is a whole Legion out there that I will be among the ranks of. An International Family that I will belong to and have support from. Yeehaw!
Too many things have fallen into place that I did not plan or ask for to open this door of opportunity.
People are coming from left and right to help me. Scotts invitation, and Daves willingness to help program. Travis's willingness to program, access to his gym 24/7, be my home coach, accountability and support team. I have Summer to physically train me, to (patiently) teach me and refine every required movement, and Roxanne to be my training partner and willingness to change our whole program to revolve around this Cert Prep and train right beside me!
Scared or Not I have Begun!