Yesterday I worked late so I missed my scheduled high intensity day. All the sitting yesterday for some reason tightened up my left hip and it is feeling pretty uncomfortable today. I did the Intuflow beginner sequence this morning to see if it would shift something. I do feel looser but the hip is still not wonderful. I decided to train anyway and this is how it went:
Intuflow beginner sequence (I skipped the 4CBD, floor work and breathing at the end)
One arm jerk: 8 minutes @ 8rpm: 32/32
Snatch: 6 minutes @ 12rpm: 36/36
Swings (24kg): 20/20
Twice through the Prasara yoga Vine flow.
For some reason my hip felt a lot better after the jerk session. The jerks actually seemed to relax whatever was stuck a bit. The Vine flow is something else. I'm grateful nobody can post my performance on Youtube - it was ugly. I enjoy the flow a lot but it is going to take a long time before I can do any of it in such a way that it resembles yoga.
Showing posts with label intuflow. Show all posts
Showing posts with label intuflow. Show all posts
Saturday, September 6, 2008
Monday, August 18, 2008
2008/08/18 - Starting the week with yoga
Today was a low intensity day. I did:
Intuflow beginner level.
7 Rounds of the Prasara Cricket flow.
1 Round of the Vine flow just as practice.
Once I am familiar with the postures and transitions of the Vine flow I will start incorporating it into my practice as well. I am really enjoying my yoga practice at the moment and keep having a feeling that I want to do more. Unfortunately every day just have so many hours and I don't want to overdo it. I'm still playing with the idea of doing a 4x7 using just yoga and other body-weight methods like Flowfit and Forward Pressure. For now I'm hard at work preparing for Steve Cotter's IKFF certification so my body-weight 4x7 will have to wait until the end of October.
Intuflow beginner level.
7 Rounds of the Prasara Cricket flow.
1 Round of the Vine flow just as practice.
Once I am familiar with the postures and transitions of the Vine flow I will start incorporating it into my practice as well. I am really enjoying my yoga practice at the moment and keep having a feeling that I want to do more. Unfortunately every day just have so many hours and I don't want to overdo it. I'm still playing with the idea of doing a 4x7 using just yoga and other body-weight methods like Flowfit and Forward Pressure. For now I'm hard at work preparing for Steve Cotter's IKFF certification so my body-weight 4x7 will have to wait until the end of October.
Saturday, August 16, 2008
2008/08/16 - High intensity day
Today I did:
Intuflow beginner level
One Arm Jerk (16kg): 10 minutes @ 8 rpm: 40/40
Snatch (16kg): 6 minutes @ 12rpm: 36/36
Swing (32kg): 10/10
Twice through the Prasara Cricket flow
I'm glad I did a 10 minute set again. With this ten minute set as my benchmark for the high intensity days I will work towards faster ten minute sets as well as longer than 10 minute sets. I could have gone longer in the snatch set but I didn't want to do multiple hand switches so I decided to end at six minutes.
Intuflow beginner level
One Arm Jerk (16kg): 10 minutes @ 8 rpm: 40/40
Snatch (16kg): 6 minutes @ 12rpm: 36/36
Swing (32kg): 10/10
Twice through the Prasara Cricket flow
I'm glad I did a 10 minute set again. With this ten minute set as my benchmark for the high intensity days I will work towards faster ten minute sets as well as longer than 10 minute sets. I could have gone longer in the snatch set but I didn't want to do multiple hand switches so I decided to end at six minutes.
Friday, August 15, 2008
2008/08/15 - Up a few notches
Today being a moderate intensity day and given my relative inactivity over the past two weeks I decided to take things up a few notches. I decided to take my working sets up in time from 3 minutes to 4 minutes but to maintain the rest periods at 1 minute. This is how it went:
Intuflow beginner level
4 minutes work / 1 minute rest / 16kg:
Press: 24/24
Half Snatch: 20/20
Long Cycle Push Press: 20/20
32kg Swings: 15/15
Twice through the Prasara Cricket flow
I was very happy with my RPM (although I have to admit that form on the Long Cycle got a tad ugly). I was also surprised that the extra minute added to each set didn't seem to make any difference. I'm not sure what to attribute that to. Maybe consistent training? Perhaps the 4x7 schedule allows my body to recover optimally between kettlebell sessions? Who knows. The fact of the matter is that this was a very enjoyable session and I seem to be fully back on track after my tummy bug last weekend. Tomorrow is the high intensity / long set day.
Intuflow beginner level
4 minutes work / 1 minute rest / 16kg:
Press: 24/24
Half Snatch: 20/20
Long Cycle Push Press: 20/20
32kg Swings: 15/15
Twice through the Prasara Cricket flow
I was very happy with my RPM (although I have to admit that form on the Long Cycle got a tad ugly). I was also surprised that the extra minute added to each set didn't seem to make any difference. I'm not sure what to attribute that to. Maybe consistent training? Perhaps the 4x7 schedule allows my body to recover optimally between kettlebell sessions? Who knows. The fact of the matter is that this was a very enjoyable session and I seem to be fully back on track after my tummy bug last weekend. Tomorrow is the high intensity / long set day.
Thursday, August 7, 2008
2008/08/07 - Low intensity Intuflow and Prasara
Today I did:
Intuflow Intermediate level
Prasara Cricket Flow x 6
This was my best Prasara session thus far. I took things slowly and held each posture briefly to try and get the form as perfect as I can at the moment. There were a few moments during the practice where I could actually experientially understand what is meant by flow.
The purpose of the low intensity day in the bigger scheme of a 4x7 schedule has a lot to do with compensatory recovery. Since kettlebells are my primary exercise modality the Cricket flow is a natural choice for me. I find that the bells impact a lot on my upper back / shoulders as well as my lower back / hip / hip flexor areas. The Cricket flow is a great hip loosener and also seems to open up and release tension in both the upper and lower back. The next flow which is a natural choice for me due to my exercise schedule is the Vine flow which also opens up the hip flexors nicely. I'm likely to start exploring it soon. Cheers for now!
Intuflow Intermediate level
Prasara Cricket Flow x 6
This was my best Prasara session thus far. I took things slowly and held each posture briefly to try and get the form as perfect as I can at the moment. There were a few moments during the practice where I could actually experientially understand what is meant by flow.
The purpose of the low intensity day in the bigger scheme of a 4x7 schedule has a lot to do with compensatory recovery. Since kettlebells are my primary exercise modality the Cricket flow is a natural choice for me. I find that the bells impact a lot on my upper back / shoulders as well as my lower back / hip / hip flexor areas. The Cricket flow is a great hip loosener and also seems to open up and release tension in both the upper and lower back. The next flow which is a natural choice for me due to my exercise schedule is the Vine flow which also opens up the hip flexors nicely. I'm likely to start exploring it soon. Cheers for now!
Thursday, July 31, 2008
2008/07/31 - Short and hot
It was surprisingly hot for winter today which resulted in a quick and hot session. Instead of finishing off with my usual yoga I ended the session by basically just standing around huffing and puffing to get my breath back. Here we go:
Intuflow beginner level
16kg / 3 minute sets / 1 minute rest:
OAJ: 24/24
Snatch: 24/24
OALC: 14/14
That's all. I need to go sit outside to cool down!
Intuflow beginner level
16kg / 3 minute sets / 1 minute rest:
OAJ: 24/24
Snatch: 24/24
OALC: 14/14
That's all. I need to go sit outside to cool down!
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