Finishing up the 6Ds and FlowFit®

[AngelaF]

This will be an important cycle for me...here it goes!

Recap:
4: no,lo,mod,hi
7:

cycle 1: FlowFit® levels 3&4 technique

cycle 2: 6D Athletic series technique

cycle 3: FlowFit® levels 3&4 speed

cycle 4: 6D Athletic series speed

cycle 5: FlowFit® levels 3&4 length

cycle 6: FlowFit® levels 3&4 length

cycle 7: FlowFit® & 6D Athletic overall improvement

Here's my 1st 2 mini-cycles:

Mon 10/18: cycle 1, day 1-No
Intu-Flow® (2x)
RPD 1
RPT 9
RPE 2

Tues 10/19: cycle 1, day 2-Lo
Intu-Flow® (3x)
Prasara: 1x each series A flow
RPD 3
RPT 6
RPE 4

Wed 10/20: cycle 1, day 3-Mod
Intu-Flow® (3x)
FlowFit® level 3 for 15 minutes (Goal: RPT 5-7)

16 2/3 rounds

RPD 5
RPT 7
RPE 7
Haven't done FlowFit® in a while and it hit me hard. It was very difficult to control my effort level because I went way too fast the 1st 8 rounds. FlowFit® is brutal!

Thurs 10/21: cycle 2, day 4-Hi
Intu-Flow® (3x)
FlowFit® level 4 for 15 minutes (Goal: RPT 6-8)

16 2/3 rounds

RPD 4
RPT 6
RPE 8
I was very sore today from FlowFit® yesterday. My technique was where I expected for how rusty I was. I kept a good pace, but couldn't push myself to the very max, I over-did it yesterday. :(

Fri 10/22: cycle 2, day 1-No
Intu-Flow® (1x)
RPD 2
RPT 8
RPE 1

Sat 10/23: cycle 2, day 2-Lo
Intu-Flow® (1x)
Prasara: 1x each series A flow
RPD 3
RPT 8
RPE 3

Sun 10/24: cycle 2, day 3-Mod
Intu-Flow® (1x)
6D Matrix Athletic series w/ 10lb CBs (Goal: RPT 5-7)
60-40-20

snatch: 12/12, 8/9, 5/5

hammer swing: 19/19, 14/14, 7/7

barbarian rear lunge: 15/15, 11/10, 6/6

super swipe: 10/10, 7/7, 4/4

lunge twist: 13/13, 8/8, 5/5

windmill: 13/13, 9/8, 5/5

RPD 3
RPT 6
RPE 5
I was able to keep my effort down today and focus on learning the basics of each movement.

Mon 10/25: cycle 2, day 4-Hi
Intu-Flow® (2x)
6D Matrix Athletic series w/ 10lb CB (Goal: RPT 6-8)
60-40-20

snatch: 13/13, 10/10, 6/5

hammer swing: 25/25, 17/16, 9/9

barbarian rear lunge: 19/18, 13/12, 6/7

super swipe: 11/11, 7/8, 4/4

lunge twist: 14/14, 11/11, 6/6

windmill: 15/15, 11/10, 6/6

RPD 3
RPT 7
RPE 9
The 6D Athletic series is fun, and very challenging. My technique improved with more effort and feeling the movements fluidly.

[AngelaF]

Tues 10/26: cycle 3, day 1-No
Intu-Flow® 2x
RPD 3
RPT 8
RPE 1
My lower and upper back were very sore today from my Hi day (6D Athletic series) yesterday.

Wed 10/27: cycle 3, day 2-Lo
Intu-Flow® 3x
Prasara: 1x each series A flow
RPD 3
RPT 7
RPE 3
My sister and I need to find a better spot to do our Prasara flows, our current gym has either hard wood or rough turf floor to choose from, and neither is ideal for the Prasara movements which makes certain flows difficult and frustrating to perform.

Thurs 10/28: cycle 3, day 3-Mod
Intu-Flow® 3x
FlowFit® level 3 for 15 minutes (goal: increase speed)

17 1/3 rounds

RPD 4
RPT 8
RPE 6+
My goal was to reach an RPE 5-6 and increase my speed from the last Mod day. I was almost 1 round faster today and didn't over-exert myself like last time.

Fri 10/29: cycle 3, day 4-Hi
Intu-Flow® 2x
FlowFit® level 4 for 15 minutes (goal: increase speed)

18 1/6 rounds

RPD 4
RPT 7
RPE 10
Increased my speed a little from yesterday, but was it at the expense of my technique? I really pushed myself today...my legs were quivering when I finished.

Sat 10/30: cycle 4, day 1-No
I forgot to do my Intu-Flow® today. :(

Sun 10/31: cycle 4, day 2-Lo
Intu-Flow® 1x
Prasara: 1x each series A flow
RPD 4
RPT 7
RPE 3

Mon 11/1: cycle 4, day 3-Mod
Intu-Flow® 3x
6D Matrix Athletic series w/ 10lb CB (goal: increase speed)
60-40-20

snatch: 12/12, 9/9, 5/5

hammer swing: 19/19, 13/14, 7/7

barbarian rear lunge: 15/15, 10/10, 6/6

super swipe: 9/10, 7/7, 4/4

lunge twist: 13/13, 9/9, 5/5

windmill: 14/14, 9/10, 5/5

RPD 3+
RPT 8
RPE 5+
Slower on some moves, faster on others but I definitely improved my technique this time. I hit the high side of RPE 5, which is right where I want to be.

Tues 11/2: cycle 4, day 4-Hi
Intu-Flow® 3x
6D Matrix Athletic series w/ 10lb CB (goal: increase speed)
60-40-20

snatch: 16/16, 11/11, 6/6

hammer swing: 25/26, 18/18, 9/10

barbarian rear lunge: 19/20, 13/13, 7/7

super swipe: 11/12, 8/8, 4/5

lunge twist: 17/17, 13/13, 7/7

windmill: 17/18, 12/12, 7/7

RPD 3
RPT 8+
RPE 10-
I increased my reps, decreased my discomfort a little, increased my technique, and reached that 10 in effort! Great mini-cycle, my progression was steady and incremental.

Wed 11/3: cycle 5, day 1-No
Intu-Flow® 2x
RPD 2
RPT 8
RPE 1

Thurs 11/4: cycle 5, day 2-Lo
Intu-Flow® 2x
Prasara: 1x each series A flow
RPD 2
RPT 8
RPE 4

Fri 11/5: cycle 5, day 3-Mod
Intu-Flow® 2x
FlowFit® level 3 for 20 minutes (goal: increase length by 5 minutes)

21 1/3 rounds

RPD 3
RPT 8+
RPE 7
My timer didn't start and I didn't realize until I'd completed over 21 rounds, so I stopped there because I was already at an RPE 7 despite my efforts to keep it lower. I focused on maintaining constant, steady motion this time.

Sat 11/6: cycle 5, day 4-Hi
Intu-Flow® 1x
FlowFit® level 4 for 20 minutes (goal: increase length by 5 minutes)

22 1/6 rounds

RPD 4
RPT 8
RPE 9+
Almost hit that 10 today, but it was difficult to maintain my max speed from fatigue and over-exertion yesterday. I've noticed my toes are slightly pointed out when squatting down and up so I'll focus on keeping them pointed forward from here on out. I just ordered the FlowFit® DVD package so I can be sure I am using proper form by the end of this 4x7.

[Joseph David]

Good progress Angela

[Jess Campbell]

This is really cool Angela!
Thanks for posting your progress.
As a CST Newbie it's nice to see how other females are going with their training.
You inspire me :-)

[AngelaF]

Sunday 11/7: cycle 6, day 1-No
Nada-took the day off.
When my No day falls on a weekend day I sometimes forget to do my Intu-Flow® since I have no classes or clients and no "work-out" to complete...bad habit. :(

Monday 11/8: cycle 6, day 2-Lo
Intu-Flow® 3x (made up for yesterday )
Prasara: 1x each series A flow
RPD 2
RPT 7-
RPE 3
Some residual soreness in my hips and butt from last FlowFit® mini-cycle. I can feel my hips opening up more.

Tuesday 11/9: cycle 6, day 3-Mod
Intu-Flow® 2x
6D Matrix Athletic series w/ 10lb CB (goal: increase length)
75-50-25

snatch: 16/16, 12/11, 6/6 (1st time with no choke!)

hammer swing: 26/26, 17/17, 8/9

barbarian rear lunge: 19/18, 13/13, 7/7

super swipe: 12/12, 8/9, 5/5

lunge twist: 17/17, 13/13, 7/7

windmill: 16/17, 12/12, 7/7

RPD 3
RPT 9-
RPE 6-
Took it nice and slow today in order to maintain good technique through the longer rounds and not push myself over RPE 7. My reps were very close to my last 6D Athletic Hi day (focus on speed, shorter rounds). This shows my RPE difference between a Mod and Hi day and is reassuring.

Wednesday 11/10: cycle 6, day 4-Hi
Intu-Flow® 3x
6D Matrix Athletic series w/ 10lb CB (goal: increase length)
75-50-25

snatch: 20/19, 13/13, 8/8

hammer swing: 35/34, 22/22, 12/12

barbarian rear lunge: 23/22, 16/16, 9/9

super swipe: 14/14, 10/10, 5/5

lunge twist: 22/22, 16/15, 9/9

windmill: 20/21, 14/15, 9/9

RPD 3+
RPT 9
RPE 9+
I kicked butt today, really locked in good form and pumped those reps out at full speed despite the longer rounds. Today definitely set the bar for my highest reps.

Thursday 11/11: cycle 7, day 1-No
Intu-Flow® 2x
RPD 3
RPT 8
RPE 1+

Friday 11/12: cycle 7, day 2-Lo
Intu-Flow® 2x
Prasara: 1x each series A flow
RPD 3
RPT 7
RPE 3-

Saturday 11/13: cycle 7, day 3-Mod
Intu-Flow® 1x
FlowFit® level 4 for 20 minutes (goal: overall improvement)

19 1/6 rounds

RPD 2
RPT 9
RPE 6+

About 2 rounds slower than the last time I did 20 minutes of FlowFit® level 4, but today was a mod day and not a hi day, so that's about right. My technique was by far the best it's ever been since I just got the FlowFit® DVDs.

Sunday 11/14: cycle 7, day 4-Hi
Intu-Flow® 1x
6D Matrix Athletic series w/ 10lb CB (goal: overall improvement)
75-50-25

snatch: 20/19, 13/13, 8/8

hammer swing: 35/33, 22/21, 11/12

barbarian rear lunge: 24/24, 16/16, 9/9

super swipe: 15/16, 11/10, 5/6

lunge twist: 23/23, 16/16, 9/9

windmill: 22/23, 15/15, 8/8

Knocked it out of the park, almost pushed myself too far today, I think this was my 1st RPE 10+. I was a tiny bit slower on a couple moves during certain rounds, but overall a little bit faster than my last 6D Athletic hi day. I went a little too fast the 1st round at the expense of my technique and even lost my balance and momentum on a couple moves (hammer swing ). I learned my lesson quick and brought myself back under control the last 2 rounds, partially because I was already absolutely exhausted. This was a great finish overall, you can view my last round here: http://www.youtube.com/watch?v=KLmfa_whzMs