Intuflow Intermediate (RPT 7, RPE 2, RPD 2)
FlowFit x 7 (RPT 6, RPE 6, RPD 2) Level 3
2 x 2 minute rounds of shadow boxing
some pullup type activity on a tree in the back yard
Before dinner tonight, the kids were playing in the back yard. I was out there supervising, so I took the opportunity to knock out a couple of rounds of shadow boxing. I pounded on the heavy bag a little, but not enough to really document. I also did some pullups on a tree with leg assist (I was standing on the kids' slide).
The Mrs and I decided to kick the FlowFit up a notch and try the level 3 movements. I was worried that it would hurt my pace and get me less of a workout in the same amount of time, since some of the movements take more time. I worried for nothing. Sure, it's going to be difficult to hit the same numbers of reps, but it's still kicking my ass. The movements are a lot more explosive. For instance, the quad squat become a quad hop, where you bounce entirely off the ground, and the rotating table becomes the springing tripod, where you're bouncing your whole upper body off the ground with one arm. It's a pretty intense workout.
I noticed something else about RPE after this exercise. For those that don't know, RPE stands for Rate of Perceived Exertion. If sitting on your ass watching TV is a 1, then a 10 is the hardest you've ever worked in your life. Before I started working out, I pretty much had two speeds, 1 and 10. Either I was surfing the internet or I was drenched in sweat, barely able to breath. As I continue my working out, the various levels in between are getting more pronounced. Since I'm a sweat hog and will break a sweat just wandering around the kitchen, I have to think about things like heart rate, breathing rate, and speed of recovery to gauge my RPE. At the end of today's session, I would have said it was an 8. I was sweating and breathing hard. But then I noticed that I recovered my breathing to a normal-ish state very quickly, and my heart wasn't thumping scary hard in my chest. After taking that into consideration, I revised my RPE down to a 6. Overall, I think that's a good indicator that my level of fitness is improving.
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