Day that just have to breath throu

Today is a day that demands all the positive thinking that I have. I hope I'm wrong, but... it's only sitting in a bus and sitting in meetings and sitting in a bus for 14 hours...

1.stripe

I went to the gym today and did my regular workout.
I also gave my self my first stripe to my xo-belt:-)

Next stripe is if I'll complete my URST... ultimate red stripe test, which is under development.

I toke a picture of my belt over my karate passport ( No 56). Number is small because I'm not so young anymore

Virtual rolling - GJJ

I had planned to go to gym, but I was a computer support person for my family all morning and evening is theater with neighbors. So I watch a lesson on Gracie University and developed a small itch to practice.

Run in the snow

I ran from work to home - well all most. We got our first snow today and it was slippery. My home workout is still under development. Tomorrow should be a traditional gym day. If I'll get a lift to the gym. I don't like to ride my Kawa when there is snow on the road.

Red Stripe for my xo-belt

Ok - first I'll award me a red stripe for my xo-belt. Xo-belt is my training belt that I started to use maybe 5 years a go. ( I have a 4 dan, and 1 kyu, and 9 kub and so on:-) So to sum it up, I make me a gray belt with an idea that I'd use it.

Well - it did not happen, but...

My xo-belt can be my personal martial arts belt. And after 4 years, I deserve my first stripe. And next comes when I complete my URST Ultimate Red Stripe Test. First I'll have to adjust my goals or work to find how much I can practise during a week/ or during a day. Two hours feels much, if training is intensive. (If it's golf, it'd be easy...)

Next years workout program- URST

The Ultimate Red Stripe Test 2013
(modification of UBBT by Tom Callos)

• Weekly Journalling in Blog / Vlog Write about GJJ research and do research at least 5 hours per week 

• 100 Gym workout sessions 
• 100 Martial Arts classes 
• 1000 Rounds of Sparring or heavy bag 3-minute (minimum) rounds.
• 1000 Rounds of Kata 
• 1000 15-minute home workouts 
• 1000 Kilometers Walk, Swim, Run, Bike, or Paddle 
• One Reality-Based Self-Defense Course (GJJ) 
• Daily Meditation / Yoga/ Qi-gong

What would this add up to in a week?
2 times at gym ( 1 - 1,5 hours = 3 hours)
2 times at class ( 1,5 hours = 3 hours)
1 hours heavy bag/ sparring
1/2 hour Kata
5 hours of home workouts
20 kilometers running/skiing/biking (3,5 hours per week)
And some stretching and Qigong

16 hours of training per week... that's after work and doing my phd research and babysitting my granddaughter.

I have to think about this - maybe a reality check...

Not crossfit - 15 min doses

I'm going back to 15 min doses of action. Crossfit sounds good, but it's difficult to do. It takes too much time to convert WOD's to suitable workouts. I'll do my own system with 15 min doses of basic workouts and extra will be gym, bjj and running/ biking etc.

Why not RNC

Crossfit - WOD?

15 min slices of workout during a day is one approach. Has not worked yet, but I'm not totally giving up. An other way might be to do WOD's from crossfit site. Or use WOD's a bases for planning a daily workout.

82,4 - 15 minutes workout slots

Just an idea I've worked on. What if I cater my workout in 15 minute portions? 15 minutes of strength, 15 minutes of stretching, 15 min heavy bag ... and so on? When I have time, I can have a portion - I just have to have a fixed amount during a week?

Maybe I'll work on this more:)

Princible of prgress

Exercising is simple. You workout to get tiered and recover to get stronger. What you do is what you get. If you lift heavy weights, you get stronger and if you lift light weights, but more reps, you get more endurance. If you run, you'll be a better runner.

This is so easy!

In theory - yes, but in reality, you also have to do the work and also the RECOVERY. The balance of work - recovery is where it gets fuzzy and combination of multiple abilities makes even more demanding.

Maybe one good rules is to work on what is your NO SO GOOD ability? (Unless you are an active sportsman, then you have to develop your strong points?)

82,6 - Garage at work

I've promised to introduce BJJ to co-workers for 10 sessions. We'll do Gracie Universities lessons - if it goes well from 1 to 10. It's exciting to see how it goes. Today is the first day with all the students. I had a test roll with one student last Friday.

Golf during work

Today I get to play golf with my co-workers and tee up at noon. I like this kind of working days:-)

Heavy bag and something else

I'll be late for the open mat so I need to do something at home. Maybe a video workout from P90x or insanity? I'll do some heavy bag.