Steve's Funhouse

[SteveB]

So...we have the assignment from the CST Cert of applying ourselves to a 4X7 protocol. Cool. I'm going for twin goals:

1) FlowFit® 2: 15 reps in 15 minutes
2) Bruiser Gama Cast Century. 100 reps in about seven minutes.

My first step was designed to accustom my body to the training load: 15 minutes/15 reps of FlowFit® on the same day as 100 Gama Casts with the bruiser. Making certain that my tendons and joints were cool with it.

Workouts start with Warrior Wellness, then move to kata, and then to FlowFit®. Previously, I'd used a GTG approach: 5 reps Gama cast every 30 minutes. After two days of that, I tried 5 reps with one minutes rest between, to see how many sets I could manage. The answer was: 5 sets of five with one minute rests. The remaining 75 I distributed throughout the day.

Today I did 20 sets of 5, starting one set every two minutes. A very convenient way of using the timer. Took me forty minutes and 34 seconds. Now I have to ensure that I'm not too sore tomorrow (today was a MEDIUM day on my 4X7).
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This runs three days a week. On alternate days, I'm a yogi, and will be working with my Asana, again, according to the 4X7 pattern. Sunday's off, regardless.
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I'll be integrating some very specific martial arts movement in for an evening workout, again being careful to stay within the 4X7 pattern to avoid overtraining.
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I'll be watching muscle and joint soreness, but I have a good jacuzzi, access to yoga, and excellent nutrition. This should be interesting!

[Coach Gostnell]

It does look interesting, Steve. Ambitious too, but with the good preparation and self-monitoring you've got going, I can see you heading for new heights.

[Coach Jones]

Can't wait to hear how you progress. Keep us updated.

[SteveB]

Today was a "heavy" day on 4x7, but in order to avoid overtraining, I also alternate my emphasis from Bruiser to FlowFit®...and today was a FlowFit® emphasis day. So I started with WW, moved from there to some gentle Silat djurus just to warm my joints up more. Then five minutes of Ab-specific work to tighten the core. Then...out on the grass for 15 repetitions of FF2. It took me 29 minutes and 35 seconds to do all 15 reps, and the last five were brutal. However, I DID manage to find flow in the movements for most of the reps.

For the Bruiser, rather than a Density cycle today, I'm GTGing all day doing 8 reps a pop of the Gama Cast. Five rep density cycle (starting a new set every two minutes) was pretty easy on Monday, so Friday I'll up that to 6 reps every two minutes, and GTG with FF during the day.

I'm noticing some odd bumps on my arms, and my ribs are poking through the skin. Either a bizarre pathology, or by God my body is getting leaner and more muscular already!