Core de Force REVIEW – Day 23 – MMA Kick Butt + 5 Min Core on the Floor

I did this workout on Sunday. Saturday was a busy day, I had to bottle what should hopefully be an awesome Breakfast Stout, and I had to spend a few hours cutting the grass since it was 65 degrees F outside. That’s right – last week of November in the midwest, and its mid-60’s outside. I was rocking a short sleeved shirt and shorts and just mowing away. It was an awesome day.

Then Sunday happened. I did this workout up in my living room as an afterthought just before football started (since Baby Breaking was down for a nap). While I’m doing this workout, there is a BLIZZARD happening outside. That is right – a BLIZZARD. The temperature never peaked its head above 30 degrees F all day long. Can’t tell how many inches we got due to the 50 MPH winds. How nuts is that? Also, even though the Eagles managed to win a game, I still didn’t make it through the mid-afternoon game – I was so sick of football due to my Fantasy teams imploding. Week 13 is going to mean a lot in terms of playoff seeding and just making the playoffs in general.

On a side note – I made a great keto pizza crust (cheese, butter, almond flour, coconut flour, garlic powder, egg) that I turned into a pesto pizza. The downside is it sat in my stomach like a brick and I kept burping up pesto throughout the entire workout. Lesson learned – don’t eat pizza before a workout. It’s kind of disgusting.

Today’s session was odd – Jericho led the class on her own. And you know what, this workout was TOUGH. Maybe Joel is the buffer to keep her from destroying us. Her “spikes” in this workout were overall more intense than the prior workouts to date. Lots of irregular push ups. At only 9 rounds, this workout came out of nowhere to get me sweating like a monkey. Rounds 5 through 8 repeat rounds 1 through 4, BUT, she adds on some extra work to the first move (for example – she makes you squat before you kick). That is what gets you going. In total, this workout is one of the hardest of the program.

Move of the day: leg check, lateral plyo push up (because it was the hardest move so far)

Check out the rest of the Core de Force workouts HERE.

Continue reading Core de Force REVIEW – Day 23 – MMA Kick Butt + 5 Min Core on the Floor


Core de Force REVIEW – Day 22 – MMA Mash Up + Core Kinetics

Man – it is easy to not workout on Thanksgiving. I was so close to just bagging it and starting to eat/drink. We were hosting Thanksgiving, so I was already up early, and had been cooking/cleaning for a majority of the morning. But, once everything was under control, I saw the clock, and part of my brain said, “…c’mon man – you have plenty of time to get a workout in – don’t be a wuss…”

So, I got my Vans on and went downstairs to press play.

I’ve said in prior posts that I’m ready for this program to be done, so I’m using this final week to sub in comparable bonus workouts from Core de Force for workouts that I’m completely bored with. Today, I subbed MMA Mash Up for MMA Plyo.

Overall, MMA Mash Up was quick and to the point. It combined a majority of the stuff we’ve done to date, and mixed it into a similar pattern (skill work for a minute, spike for 30 seconds, repeat). Round 3 is the oddball – no spike. Round 6 is three moves for about a minute each (the last move is like 35 seconds due to transitions and instruction). In general, I don’t mind the 27 minute workouts in this program – they cycle through moves, do it relatively quickly, and you get a little sweat going. I could see myself doing something like this again on an non-program day where I just feel like punching and kicking.

I still ended up doing Core Kinetics despite the fact that I HATE IT. That was quite the mental war that went on. The little devil in my head told me that I just completed my workout, and I should go eat and drink. Then, the little angel in my head told me that it’s just 15 more minutes, and you want to follow the recommended work in the calendar. I probably would have felt like a slothy piece of garbage if I didn’t do it, so I weighed that against the 15 minute core hellscape that lie ahead. You know how this ends.

I grabbed my yoga mat, and pressed play.

I guess that is all life really is – just get up and press play. The rest just takes care of itself.

Side note – at the end of the workout, Joel tries to convince you that you should add some Core de Force apparel to your wardrobe.

Sorry Joel – that will be a HARD PASS.

Move of the day: rear snap kick + switch snap kick

Check out the rest of the Core de Force workouts HERE.

Continue reading Core de Force REVIEW – Day 22 – MMA Mash Up + Core Kinetics

Core de Force REVIEW – Day 20 & 21 – Agility Strength + 5 Min Core on the Floor & Active Recovery

Happy Thanksgiving. I hope you all enjoy some good family and good food. We’re hosting part of our family this year, so Mrs. Breaking and I got up early to get moving on the food. Turkey should be ready to roll in 3.25 hours! Going to squeeze in a workout (day 22 – post coming later) on CdF before I gorge on food and drink.

Rocking a 2-fer on this post.

Day 20 called for dynamic strength and 5 min core on the floor. I seriously needed to try something different. So, I looked at the deluxe workouts, and subbed in Agility Strength for the Dynamic Strength workout. This was a nice change up because I got to dust off my old agility ladder from the Insanity Asylum days, and start moving my feet around. Some of the agility stuff called for you to still be in your fighter’s stance while you move up/down in the agility ladder. It was a little funky at first, but if you start slow and build up speed, you’ll get it. Overall, I enjoyed this workout, and would do it again. The agility ladder was a very welcome addition to the arsenal. I wouldn’t not have minded if this was a 12 round workout. As with any agility ladder workout, your own pace will dictate how hard you work. I’d recommend that you start slow, get the rhythm, and then try going balls to the wall to spike your heart rate.

Day 21 was Active recovery – nothing really new to report here. If you want to see the cadence, check it out here…

Side note – did something goofy to my left arm the other day when I was foam rolling (actually, lacrosse ball rolling). I must have gone too deep when I was rolling my left tricep, and irritated the radial nerve. Once I stopped rolling, my hand was all cramped/gnarled, and was very slow to respond to movement cues. It eventually worked itself out, but the lesson learned with personal massage/rolling – don’t get too crazy. Listen to your body. Know the difference between muscle discomfort (the sweet spot for rolling) and utter destruction of your body.

Move of the day: step crossover

Check out the rest of the Core de Force workouts HERE.

Continue reading Core de Force REVIEW – Day 20 & 21 – Agility Strength + 5 Min Core on the Floor & Active Recovery

Core de Force REVIEW – Day 19 – MMA Plyo

Some random thoughts before we get into the workout…

Just finished reading Nick Foles’ book “Believe It.”  It was a very nice book and a quick read. I’m a die hard Philadelphia Eagles fan, so I 100% got the book to enjoy and try to get a behind the scenes look at the 2017 Eagles Super Bowl run. After reading it, I think even a non-football fan might enjoy it. Beyond the football stuff, Nick is a very good person, a good family man, and a devout man of his faith. It was an enjoyable experience to get to know him in this book. I wish nothing but the best for him and his family as he either continues his football career, or retires and pursues a higher calling.

And, completely unrelated, I’m a huge fan of portable quality nutrition. I’ve talked about it before. I used to be a huge fan of RxBars. If you can handle cashews (no bloat or stomach discomfort), then RxBars are an amazing option to throw in your bag or keep in your desk. After messing around with an elimination diet, I found that cashews don’t play well with my gut biome. That was a huge bummer because I ate RxBars like they were candy. I actually emailed RxBar, told them how much I loved their product, and asked if they could consider subbing in something for the cashews for people that are looking to reduce lectins in their diets. They thanked me for my feedback, and that was the last I saw of their action. That was mid-2017.

A couple of weeks ago, something AMAZING happened. I received an email ad about a new product from Epic Bar. If you read the post I’m talking about, you’ll remember that I’m a big fan of Epic Bars. Epic was primarily in the meat snack bar space, BUT, now they are making a product very similar to RxBar – here is the best part – NO CASHEWS! I couldn’t add this to my Amazon cart quick enough. I opted to try the lemon flavored bar. I’m happy to say that I have a new staple snack in my bag and desk. They have the consistency of a Rise Bar, and the lemon flavor in this bar really pops. The carb count is a little high (since dates are used in the product), so I wouldn’t advise using them if you are in a Keto cycle. But, since I’m not, these fit very easily into my 150g or less of carbs per day.

Okay – on to the workout…

New workout. New workout. New workout!!!!!

new stuff 2

First time I can say I’ve been looking forward to something since week 1. I wasn’t expecting a ton of new moves; rather, I was expecting to have the combos mixed up so there would be a little surprise. I got my wish. Lots of the same moves, but new combos. So, it felt new and shiny. Each round was a different combo, so it wasn’t the type of workout where you go 5 or 6 rounds and repeat the moves again.

My absolute FAVORITE thing in today’s workout was the superman punch. I finally understand the superman punch and love it. I’ve tried to do the superman punch before in Tony Horton’s workout programs. I guess the cues either were incomplete, or I just did an awful job comprehending the mechanics. Either way, when I first started during the workout, I wasn’t getting the same type of body movement that the class was. So, I stopped, slowed it down, and really digested the steps to the move. Once it clicked, it CLICKED.

Okay – not me, but you get the idea

Best way to describe what made the move make sense for me – if you are punching with your right fist, your left foot should be planted on the ground, your weight should be drifting towards that left leg. As you are cocking your fist back (while weight is leaning forward), your right knee should raise up. When you are ready to explode forward, your left foot will leave the ground as you push forward. As this happens, your fist should punch forward, and your right leg should kick back to extend all at the same time (imagine you are stretching a rubber band apart between your right fist and your right foot). Once I broke it down into those small steps, I got the feel of the move after a few tries. Then, I was supermanning like a pro! When I switched to my non-dominant stance, I had to go through the same progression. It felt goofy at first, but I eventually got the right feel down pat. This might be my new favorite move!

Move of the day: anything superman punch!!!

Check out the rest of the Core de Force workouts HERE.

Continue reading Core de Force REVIEW – Day 19 – MMA Plyo

Core de Force REVIEW – Day 18 – Power Sculpt + 5 Min Core on the Floor

True to my word, I did yoga yesterday, and will do yoga tomorrow. I know that isn’t following the exact letter of the law of the workout program. Oh well – put me in workout jail.

I did the 9 rounds of the workout, meditated, and then was going to call it a morning and do 5 Min Core on the Floor when I got home from work. But, after the meditation session, I checked the time and had enough left to squeeze in the session. Decided – what the heck, and did it to be done with it. Good thing I did – Mrs. Breaking didn’t get home from work until close to 8pm, so it would have been a challenge to pull away from Baby Breaking to get that session in. And, I don’t like working out after having a beer, and after Baby Breaking went to sleep, I couldn’t resist the urge to crack open one of my homebrewed belgians. Damn that thing is good.

I’ve very ready for this program to be done, so I can move on to my next endeavor. Only 12 sessions left. I will say that the “burn” in my legs is pretty much only happening now after a bunch of sidekicks or round houses (that fires up your hip flexors). My quads have adapted to the load, and most of the plyo stuff is a breeze (the ginga hops do get my blood pumping once in a while when I really try to push hard horizontally and cover some ground). The push ups in round 9 still get my goat, but push ups for a minute straight at the end of a workout will do that to anyone.

I predict I’m going to have mostly positive things to say about this program other than it becoming kind of mundane towards the end.

Move of the day: half superman push up – really tried to minimize the horizontal hip sway on the way up.

Check out the rest of the Core de Force workouts HERE.

Continue reading Core de Force REVIEW – Day 18 – Power Sculpt + 5 Min Core on the Floor

Core de Force REVIEW – Day 17 – MMA Power + Core Kinetics

Deja Vu. I feel like this just happened two sessions ago. Oh wait, IT DID.

Since I hate doing the workout and then the 15 min core session back to back, I did the workout first, spent a couple hours with Baby Breaking, and did the core stuff when he took his early afternoon nap. My sidekicks probably had their best session, as did my roundhouse kicks. My body is not only becoming more flexible, I think the muscle memory of the move (since you do kicks A LOT) is taking hold. Overall, in terms of the 47 minute workouts, this is probably my favorite. I don’t loathe it.

I also spent the morning drawing a sample from my Old Ale (needs another week of fermenting/conditioning with the spices), and finding out how much of the spice extract to put into the beer.

Beyond that – not a ton going on. Will need to food shop later on and do some meal prep for the upcoming week. I did make a pretty gnarly pot of chicken soup this AM that I’ll graze on all day. In addition to the chicken bone broth I like to use as the base, I also had some smoked turkey bone broth that I threw into the mix as well. Added some nice depth of flavor to the broth. YUM!

Move of the day: Jab, cross, slip back, cross, roll back

Check out the rest of the Core de Force workout day reviews here!

Continue reading Core de Force REVIEW – Day 17 – MMA Power + Core Kinetics