There Will Be Sweat
Probably some blood too. No tears though. Never tears.

bephf's training log
Sun, Jul 5 2009
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Interval Challenge

Headed to the Red Hook track for one Ross’s cruelest inventions: the Interval Challenge:

  • 12 Burpees
  • 24 Pushups
  • 36 Bodyweight Squats
  • 400m Run

Repeat 4x

Total time: 18:32, which is a PR, but felt slow as hell. The runs were just way too slow.

Previously: 4/2/08

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Change your life in thirty days
“Super strict, no cheat, by-the-book Paleo for the next 30 days.” Starting…now.
Fri, Jul 3 2009
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Jumping Around

By the Old Stone House again:

  • 20 Double-Unders
  • 10 Burpees
  • 5 Box Jumps

Repeat 10x

Total time: 16:04. Used the brick wall next to the Old Stone House for the box jumps, which is a bit higher than your standard box jump. Not very pleased with my time - too much resting.

Thu, Jul 2 2009
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Kung Fu class

I took a back seat for the first class of the evening and assisted Al in teaching. Ended up drilling a bit of the technique with the class, but took it easy for the most part. Worked out along side the second class and got an unhealthy sweat going. It was hot as fuck in the school.
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Burpee/Pullup Circuit

A quickie to warmup before kung fu class:

  • 10 Pullups
  • 1 Med Ball Burpee
  • 9 Pullups
  • 2 Med Ball Burpees
  • 8 Pullups
  • 3 Med Ball Burpees
  • 7 Pullups
  • 4 Med Ball Burpees
  • 6 Pullups
  • 5 Med Ball Burpees
  • 5 Pullups
  • 6 Med Ball Burpees
  • 4 Pullups
  • 7 Med Ball Burpees
  • 3 Pullups
  • 8 Med Ball Burpees
  • 2 Pullups
  • 9 Med Ball Burpees
  • 1 Pullup
  • 10 Med Ball Burpees

Total time: 8:18. Each round always adds up to 11, you see? Med ball burpee is just a burpee done holding a medicine ball, so basically a ball pushup to a woodchopper.

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Know how sublime a thing it is to suffer and be strong.”
—Henry Wadsworth Longfellow
Wed, Jul 1 2009
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Kung Fu class

Put the fellas through a quick, tough burpee/pullup warmup and then got into sparring. Lots of coaching today, but I got in there and mixed it up too and got a good sweat going.
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Max Strength Training

Started with my official TWBS warmup. Then tried to move some heavy weights:

  • Squat
    • 4 x 3 x 315lb *FAIL*
  • Weighted Chinups
    • 3 x 120lb
    • 2 x 130lb
    • 1 x 140lb
    • 1 x 150lb
  • Man-Makers
    • 15 x 25lb
    • 10 x 30lb
    • 5 x 35lb

I only got one set of the squats at my work weight. During the warmup I felt a little twinge in my back, but decided to soldier on. Dumb. I lost it on my second set at 315. Had to use the safety bars in the cage to bail me out. Frustrating, but I think I need to take some time to let my back heal up before I squat again. I took out some of my frustrations on the pullup bar. My gym only has dumbbells up to 150, so I stopped there.

Tue, Jun 30 2009
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Becoming an Expert - Deliberate Practice Part 2
“The second part of Ericsson’s model and the part I want to focus on today is what type of practice seems to be related to the eventual development of expertise in a given domain.  I’ll finish up by looking at some criticisms of some of Ericsson’s ideas to answer the question ‘Can everyone become an expert?’ and then try to reach some kind of actual point.”
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Becoming an Expert - Deliberate Practice Part 1
“I want to look briefly at what makes an expert (as opposed to a non-expert performer) as well as being looking briefly one of the primary models of the development of expertise.”
Mon, Jun 29 2009
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Kung Fu class

Monday night is form night at the kwoon, so we jumped right into form work after a quick warmup. After helping the first class with the beginner hand forms, I worked on some weapons forms outside: Chun Choi Dai Dao, Ng Lung Ba Gwa Gwan, and Yu Ga Dai Pa. Felt good, fella.
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A pint of sweat will save a gallon of blood.”
—General George Patton (with apologies to the Chinese)
Sun, Jun 28 2009
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Weekly summary for 6/22 - 6/28. The lighter shaded areas represent periods of fasting.
Weekly summary for 6/22 - 6/28. The lighter shaded areas represent periods of fasting.
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Sprint Intervals

Headed over to the Red Hook track on this hot, sunny Sunday:

  • 8 x 200m run (:30, :32, :35, :35, :37, :38, :40, :38)

Rest the exact time it takes you to do each interval. Never slow more than 3 seconds from the best interval.

If you slow more than 3 seconds off your pace, then you must do 15 burpees for each infraction.  Penalty burpees should be done immediately after the last interval. Borrowed this from Coach Keith.

Damn. If I was playing by the rules, I would have owed 90 burpees at the end of this workout. I settled for 45. My times were not exact and I suppose it would have made more sense to run my first 200m more conservatively. It was still really tough and today’s heat and humidity didn’t do me any favors.

Sat, Jun 27 2009
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Kung Fu practice

It was the first sunny weekend day in a while, so I headed out to Washington Park, just next to the Old Stone House to practice a bit. Started off with Tiet Sien Kuen, but doing it with shoes on always feels sort of empty and sometimes makes my feet hurt. I also dialed back the power because I didn’t want to scare any of the little kiddies that were infesting the park. Afterwards I worked on Gung Ji Fuk Fu Kuen for a spell, ramping up the power when I had the privacy and space.