Connie's Rapid Fire Cardio

[Connie Brown]

Connie's RAPID FIRE CARDIO

AM/PM DOUBLE-D Split with Performance Breathing™ Ladders
Morning: Swipes
Afternoon: Warrior Wellness™
Evening: Hydras

Thu Oct 30, week 1, day 1

Session.............Exercise...................... .....................RPE..RT

am CB ....swipes ladder .....................4.....8
got these reps in 6 sets: 4, 4, 5, 6, 4, 4

aft DROM...........10 rev ea joint ea dir x 3...................1......10

pm CB .....hydras ladder ....................5.....7
these reps in 6 sets: 5, 5, 6, 4, 4, 5

Questions after this first day:

I am using the description of Performance Breathing from Body-Flow. Anything I should add to that?

Some cramping on right calf on evening hydras.

mild DOMS for the hydra squat motion muscles (good though)

If I don't go very deep with the knees on the hydras, easing in per John's article (great stuff thanks! love the videos) does that mean I rate the technique lower?

Cardio is challenged before muscle. On the RPE, do I go by the cardio challenge - I assume so.

another fun program - thanks

Connie

[crubio]

Connie,

Looks like a great routine! Performance Breathing is awesome. I don't think you need more than that. I have practiced both Power Breathing and Performance Breathing and for strength-endurance work, I much prefer, and perform better with Performance Breathing.

If you are easing in to hydras and you are gradually lowering the depth of you squat, you can still rate the technique high in the beginning. Because you are consciously squatting shallower. I rate my technique lower when I fail to accomplish the movement the way I was expecting to.

On RPE, I go by cardio, because thats what usually stops me first.

[crubio]

Actually, I just thought of something that might help with your performance breathing.

Inhale through your nose and exhale through your mouth.

[Scott Sonnon]

Great advice, Chris :!:

[Connie Brown]

Thank you Chris! very helpful. The breathing tip helps with getting into a groove.

Fri Oct 31, week 1, day 2

Session.............Exercise...................... .....................RPE..RT

am CB ....swipes ladder .............................4.....8
got these reps in 5 sets: 4, 4, 5, 6, 5

eve DROM...........10 rev ea joint ea dir x 3...................1......10

A low-energy day, and I let work overrun my afternoon DROM session. So in the evening I took my time and did the joint work. Felt very good

Connie

[Connie Brown]

Mon Nov 3, week 1, day 3

Session.............Exercise...................... .....................RPE..RT

am CB ....swipes ladder ..................................5.....9
sets: 5, 5, 6, 5

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 8, 8, 7, 8

I think I need a morning warmup for short-range stiffness.
some more DROM?

Connie

[Doug Szolek]

Connie,

DROM would be great for you in the morning. But if you're looking for some variety, I'd recommend a simple Body Flow kinetic chain right out of bed. Works miracles for me!

[Connie Brown]

Thanks Coach, that really sounds like fun (body-flow in the AM)

Tue Nov 4, week 1, day 4

Session.............Exercise...................... .....................RPE..RT

am CB ...basic arm swings ladder ....................5.....10
sets: 10, 11, 13, 12

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 6, 7, 8, 8

I tried the "arm screw," the first exercise in the Body-flow book, and immediately hit pain and stiffness in the left (weaker) shoulder. I eased way back and just worked around it. However that freaked me out for doing swipes so I just did shoulder-level arm swings that morning.

And then, I noticed during the day, several times where I am habitually putting weight on that shoulder while hunching it up (increased Body awareness rocks. ) Typing at work: left shoulder up, forearms on desk. Couch position in the evening watching TV: lying sideways, weight on left shoulder. Going down stairs: weight on left handrail, shoulder up. DOH

[Scott Sonnon]

Great discovery, Connie! Keep up with the slow and smooth Arm Screws. It may release that chronic tension from the hunched shoulders over the next few days. Just keep up that baseline awareness of superfluous tension in the work place.

Again, good work.

[Connie Brown]

Wed Nov 5, week 1, day 5

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 5, 6, 4, 5

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 6, 5, 5, 5

Nothing notable. I tried going deeper on the hydras but my knees are not there yet. "skier's crouch" feels great to sit back in. Has anyone ever fallen over backward I wonder (me and Murphy's Law question)

I'll keep doing the Arm Screw in the mornings.

[Scott Sonnon]

Connie, I've stagger-stepped when I haven't thrown the weight forward far enough to counter-balance. It's acceptible, because the greater the depth - the greater the challenge. Well done.

[Connie Brown]

Thu Nov 6, week 1, day 6

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 6, 6, 5, 6

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 6, 7, 7, 5

Some shoulder crepitus while doing Swipes, nothing serious.
Working it out with middday WW and those morning arm screws.
After only 3 sesssions it seems to be getting better.

Seems I am experiencing more swings in energy with this program than the Mill program. Some days good energy, some dragging. Is that because I am more challenged in the cardio endurance area? Or just to be expected when regaining some level of fitness.

[Connie Brown]

Fri Nov 7, week 1, day 7

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 7, 6, 6, 6

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 6, 6, 6, 5

[Scott Sonnon]

Connie, it just sounds like natural energetic deviation from one day to the next. Remember that everything from stress, family and work life, diet, hydration, even barometric pressure all factor in to your energy levels... Unleash the energy on the "high" days, and use the "low" days to focus on proper form practice.

[Connie Brown]

Mon Nov 10, week 2, day 1

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................4.....9
sets: 5, 5, 6, 5, 6

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................4.....9
sets: 5, 5, 6, 5

think I was dehydrated. How embarrassing and preventable.
Joint work still feels pretty darn good.

In the AM the arm screws are coming along very nicely. On the troublesome left side there is not only tension-type pain, but a kind of stiff woodenness that goes beyond short-range stiffness. I wonder if I have had an unacknowledged owie for quite a while.

Upon arising I tried the 4CBD beginner level. That wakes me up nicely and puts a smile on my face. I almost want video clips to enjoy later - but I don't REALLY fall as would be required for Funniest Home Videos.

[Connie Brown]

Thu Nov 13, week 2, day 2

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................4.....9
sets: 6, 5, 5, 5, 4

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................4.....9
sets: 5, 5, 6, 5, 4

[Connie Brown]

Fri Nov 14, week 2, day 3

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 6, 6, 5, 5, 6

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 5, 5, 5, 5, 4

Hm, experiencing some of the "mental endurance" needed with hydras as mentioned in "The War Machine" by John Myers in the current CST mag. Neat to have that little click of recognition - it helps.

Also - I revisited mills just because and they were not as smooth as when I last finished focusing on them. I was just curious.

[Connie Brown]

Sat Nov 15, week 2, day 4

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 5, 5, 5, 5, 4

aft DROM...........10 rev ea joint ea dir x 2...................1......10

pm CB ....hydras ladder ..................................5.....9
sets: 4, 5, 5, 5, 4

[Connie Brown]

Sun Nov 16, week 2, day 5

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 4, 4, 5, 5

aft DROM...........Movement Recovery ..............1......10

pm CB ....hydras ladder ..................................5.....9
sets: 4, 5, 5, 5

Watched the "Movement Recovery" tape I purchased a while ago.
Nice to see some video moves to reinforce what I have read here.

[Connie Brown]

Mon Nov 17, week 3, day 1

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ...................................5.....9
sets: 5, 4, 5, 5

aft DROM...........Movement Recovery ..............1......10

pm CB ....hydras ladder ..................................5.....8
sets: 5, 6, 6, 5, 4

Fooling around with stance on the evening hydras. Tried a wider squat-type stance and it made my knees feel much better and I was able to go deeper. CB pairs not swinging parallel, but angled farther apart in front, closer together in the back, to adjust for the wider knees.

I just love that posture tip from the Movement Recovery tape, about bringing your torso back under your head.

[Connie Brown]

Tue Nov 18, week 3, day 2

Session.............Exercise...................... .....................RPE..RT

am CB ...swings ladder ...................................4.....9
sets: 7, 9, 10, 9, 9

aft DROM...........Movement Recovery ......................1......10

pm CB ....hydras ladder and swipes test ...........6.....9
sets: 5, 6, 6

AM session did swings instead of swipes per "intuitive training" and low energy. Still with performance breathing ladder.

In the evening I did a few sets of hydras ladders but then I wanted to see how many swipes I could do in a single set with the 5# flyweights. The only "women's division" numbers for me to adopt as a fun goal, start with 10# ers. So I was trying to figure out when/if I can move to 10s.

swipes in one set, 5#, 45, RT 10 and RPE 8. cardioed out before muscle fatigue. probably about 8 RPM - leisurely.

[Connie Brown]

Wed Nov 19, week 3, day 3

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ..................................5.....9
sets: 4, 6, 5, 6, 5

aft DROM...........Movement Recovery ........................1......10

pm CB ....hydras ladder .................................5.....9
sets: 5, 6, 6, 5, 5

[Connie Brown]

Thu Nov 20, week 3, day 4

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ..................................4.....9
sets: 4, 5, 5, 6, 5

aft DROM...........Movement Recov, 4CBD...................1......10

pm CB ....hydras ladder .................................4.....9
sets: 5, 6, 5, 5, 4

Had a breakthrough on my weaker left shoulder. Had been working gingerly around Arm Screws and today for the first time, the left could do as big a ROM as the right. still stiffness and discomfort but the end is in sight.

WOW

[Connie Brown]

Fri Nov 21, week 3, day 5

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ..................................5.....9
sets: 5, 5, 6, 6, 5

aft DROM...........Movement Recov, 4CBD...................1......10

pm CB ....hydras ladder .................................5.....9
sets: 6, 6, 6, 5, 4


WOW

[Connie Brown]

Sun Nov 23, week 3, day 6

Session.............Exercise...................... .....................RPE..RT

am Clubbell® ...swipes ladder ..................................5.....9
sets: 5, 5, 6, 5, 5

aft DROM...........Movement Recov, 4CBD...................1......10

pm Clubbell® ....hydras ladder .................................4.....9
sets: 4, 5, 6, 5, 4

[Connie Brown]

Mon Nov 24, week 4, day 1

Session.............Exercise...................... .....................RPE..RT

am CB ...swipes ladder ..................................5.....9
sets: 5, 5, 6, 5

aft DROM...........Movement Recov, 4CBD...................1......10

pm CB ....hydras ladder .................................4.....9
sets: 4, 5, 6, 5

[Connie Brown]

Tue Nov 25, week 4, day 2

Session.............Exercise...................... .....................RPE..RT

am CB ...PB ladder .....................5.....9
sets: 10, 10, 10, 10

aft DROM...........Movement Recov, 4CBD...................1......10

pm CB ....hydras ladder .................................4.....9
sets: 4, 5, 6, 5

Just for fun in the AM session I did a ladder of performance breathing in between sets of 10 swipes. Like a combo of "rapid fire" and "give no quarter" from the CST book. I liked the feeling of effort more. Otherwise, I tank from breathing way before I feel any effort from the swings.

[Connie Brown]

Fri Nov 28, week 4, day 3

Session.............Exercise...................... .....................RPE..RT

am CB ...PB ladder .....................5.....9
sets: 10, 10, 10, 10, 10

aft DROM...........Movement Recov, 4CBD...................1......10

pm CB ....hydras ladder .................................5.....9
sets: 5, 5, 6, 5, 5

.

[Connie Brown]

Well that was 3-4 weeks on that cycle and I'm glad to put it to rest.

After Action Report

On the plus side:

Performance Breathing feels wonderful and I am better at it. Noticed improved core strength throughout the day. Combined with the CB workouts - the next time a dog and kid jump me while I am holding bags of groceries at arm's length, I will handle it with grace and ease.

Swipes are still fun. I noticed very late in the cycle, Coach Szolek's advice to have that little bounce inbetween the armpit cast and the pendulum. Oh well.

Hydras are good and my knees feel stronger. Specially after I adopted the wider stance.

On the minus side:

Felt a lack of variety in having both AM and PM sessions in one plane of motion.

Disappointed in not improving in ladders much - I had expected to go more reps before "having to take a deep breath." This tells me I have a long way to go to improve cardio capacity.

Combo of sameness in motion and sameness in results is a de-motivator for me.

Weaker left shoulder still has twinges now and then. Maybe it's from "waking up" and ratcheting between worse and better as I recover ROM there.