In honor of Frank’s 20th birthday, ran through the following circuit:
- Lateral jumps
- Pushups (20, 20, 20, 18, 17, 16, 16, 18)
- Squats (20, 20, 20, 20, 19, 18, 20, 20)
- Sandbag ground and pound
- Plank hold
Repeat circuit 8x for 20 minutes total.
Hybrid tabatas are done in a circuit, rather than focusing on one exercise for 4 minutes before moving on. So each round was 20 sec of each exercise. Choosing the plank hold was a big mistake since 20 seconds of the plank is not challenging. Had we done chinnies or something instead, this whole thing would have been much harder.
After performing many forms for her this morning, Mayor told me that I need to work on Fu Hok Seung Ying Kuen, so I did just that. I worked the entire form, but I focused on the ten tigers and crane sections and ran through each one 10x. Felt aight.
Short on time and storchin in the basement again:
- 6 sandbag deadlift twist (80lb; 3/side)
- 12 pushups
- 24 lateral jumps (over sandbag)
Repeat 5x
Total time: 5:44. Spent some time before and after the circuit trying out different exercises with Larry Storch.
Finished with some basics:
- 3 x 10 zercher sandbag squats
- 3 x 10 pullups
Ran the beginners through a standard warmup and some very basic drills tonight. Afterwards Sihing Malcolm taught some more advanced hand and elbow techniques and I sat in on it. Not a very sweaty night.
Finally cranking this one out to test the goal I set at the beginning of January:
Time: 6:28. This is the slowest time I’ve had in YEARS. Fucking bullcrap. The dread this workout fills me with is incredible and totally irrational. I psych myself out and set myself up for failure every time before I even hit the timer. In all fairness, I didn’t put enough work in this month to improve my conditioning, but I’m drawing the line here. I’m going to do this workout every single week until I get my time under 6 minutes.
Previously: 6:14 on 2/24/09; 6:06 on 10/26/08.
- Breakfast: 2 eggs, almonds
- Lunch: chicken soup, brisket, asparagus
- Snack: strawberry & coconut milk smoothie
- Dinner: ka-choris*, chicken tikka masala
Ka-choris have chickpeas in em, which aren’t allowed. I was too hungry to be 100% and too busy to food shop all day, so I ordered Indian delivery and did the best I could - no rice, no naan. It feels good to be done with this challenge.
Read about my current 30 day Paleo challenge »
Pole seminar taught by Sigung at the NJ branch today. It was an action-oriented seminar and we spent most of the time drilling the techniques and applications we were taught. Really good stuff.
- Breakfast: 3 eggs, mexican beef, asparagus, orange
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Snack: apple, almonds
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Lunch: 2 hot dogs, spinach
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Snack: apple w/almond butter
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Dinner: chicken, carrots, celery
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Dessert: 2 scoops coconut milk ice cream
The food supplies are running low. I need to go food shopping to increase my options.
Read about my current 30 day Paleo challenge »
Started with a light run-through of Tiet Sien Kuen, barefoot of course. I felt aright, but wasn’t going for full power. After that I ran through Ji Mo Seung Do a few times, sans the ji mos.
Grabbed Larry Storch for a basement quickie:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
Repeat 10x, resting 30 sec between each round.
I alternated sides on the shouldering and ended up doing 8 reps for every 30 second interval (4/side). I wore gloves throughout to make sure my hands stay pretty. This would have been more murderous if I did a few more intervals - next time. I also played around with the bag for a while and tried out a few new exercises for future workouts.
The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”
- Breakfast: almonds, apple, 3 eggs, sausage, orange
- Lunch: chicken, turkey, and roast beast sandwich innards (no bread thx), salad
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PM Snack: Larabar
- Dinner: 2 hamburger patties from Five Guys (no bun), asparagus, apple w/almond butter
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Dessert: 2 scoops of coconut milk ice cream
More lousy food at a company catered event today. I was forced to gut a few sandwiches for their precious meat innards and toss the bread and cheese.
Read about my current 30 day Paleo challenge »
