February 2008
64 posts
1 tag
Rest Day
Seemed like a rest day was called for after yesterday’s poor performance. My thighs are getting stronger though.
1 tag
“The only rule is work. If you work it will lead to something. It’s the people...”
– Sister Corita Kent, Immaculate Heart College Art Department Rule #7
January 2008
31 posts
1 tag
Kung Fu class
Primarily worked on lion dance routine for upcoming gig. Also ran through the opening section of Fu Hok 10x to cool down. After: ran through Tiet Sien Kuen (without shoes), concentrating on Jai Kiu and regulation.
2 tags
Integrated Circuit Training (ICT 6)
100 Rope Turns 10 Plyo Pushups 15 Med Ball Slams 20 Lateral Jumps (over med ball) Repeat 8x for time Workout taken from Ross Enamait’s Full Throttle Conditioning. Finished in 16:56 this time. Felt sluggish, kept tripping up on the rope. Got 14:51 last time (10/31/07).
The Homemade Wheel →
My man Ross shows you how to make a homemade ab wheel and demonstrates some nutty moves you can do with one.
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“Do or do not. There is no try.”
– Yoda
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Core Training
Started with L-sit practice: 6 x 15 sec Standing Wheel Rollouts x 5 Knee-to-Elbows x 10 Lying Hip Swings x 8/side Supermans x 15 Repeat circuit 3x Finisher: Kneeling Wheel Rollouts x 25
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“Pain don’t hurt.”
– James Dalton
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Kung Fu class
20 minutes of forearm/hand training: 4 min squeezing sandbag with tiger claw 8 min forearm strikes on the canvas gravel bag 4 min 3 star against sisal wrapped wooden post 4 min palm strikes on sand bags Worked on Gung Ji Fuk Fu Kuen, concentrating on incorporating Tiet Sien Kuen theories and developing power. Also ran through Tiet Sien Kuen without shoes, medium power. After: ran through a quick...
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“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar....”
– Crossfit - World Class Fitness in 100 Words
Turkish Get Up help →
Some really good video tutorials here.
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Kung Fu practice
Worked on Tiet Sien Kuen, using light power. Did this without shoes and felt a much better connection. Concentrated on regulation and the Jai Kiu.
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Explosive Strength Training
Explosive strength day. Double DB Split Snatch 5 x 3/side x 45lb Double DB Push Press 5 x 3 x 60lb Complex Pair - repeat 4x (Rest 60 sec between B & C and D & A) One Arm Bench Press - 5/arm x 70lb Plyometric Pushups x 8 Wall Squat - 60 sec Squat Jumps x 10 Finisher: Double DB Swings 3 x 15 x 35lb (in each hand)Workout from Ross Enamait’s Infinite Intensity (aka my bible).
Why Pull-ups? →
Good article extolling the virtues of pullups. “The biggest reason people are bad at pull-ups is that they don’t do them.”
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Density Training: Pullups
Using the principles of density training to increase my pullup numbers (goal is 50). Starting each set at 1 minute intervals:
12 x 8 reps
1 x 4 (to make it an even 100)
100 pullups total in just over 12 minutes. My favorite part of the article linked above: “When this set and rep scheme becomes easy, move onto the next level.” I don’t know if this will ever be easy, but I got...
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Kung Fu class
Got in some lion dance practice before class. Class concentrated on stance drills, bridge training and chin ji sau application. After: worked on Ji Mo Seung Do and Ng Lung Ba Gwa Cheung.
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Kung Fu practice
Worked on Tiet Sien Kuen, concentrating on the regulation. I was already tired from the core circuit, so didn’t use much power.
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Core Training
Started with L-sit practice: 4 x 15 sec Turkish Get Up x 5 (30lb) Med ball V-ups x 10 Russian Twist x 20 Back Extensions x10 Repeat circuit 4x Finisher: Stomach vaccuums x 10 Need to work on L-sits and start going heavier for the TGU!
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“There are three rules that I live by: never get less than twelve hours sleep;...”
– Coach Finstock
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Kung Fu class
Taught the beginners’ class today since Sifu was out. We concentrated on chin ji sau drills and application. After: worked on the opening section of Fu Hok (with brass rings and without) and spent 45 minutes going through the ten tigers section from Fu Hok/Ng Ying Kuen.
Gymboss →
Great timer for intervals. Only $20. It gives you the option of single intervals (ie beep every 30 seconds) or dual intervals (ie tabata). Don’t leave home without it.
2 tags
Heavy Bag Intervals
Hitting the heavy bag with combinations - punches, kicks, and elbows. Max intensity. 1 x 3 min round (1 min active rest) 2 x 2 min rounds (1 min active rest) 3 x 1 min rounds (30 sec active rest) 4 x 30 sec rounds (30 sec active rest) Workout modified from Ross Enamait’s Full Throttle Conditioning.
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Kung Fu class
Lion dance practice. After: worked on the opening sections of Fu Hok/Ng Ying Kuen and all of Tiet Sien Kuen.
3 tags
Hybrid Tabata Intervals
Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following 10 exercises: Med ball slams Pushups Lateral Jumps (over med ball) Grasshoppers Jumping Jacks Burps Jump Rope (high knee, sprint in place) Mountain Climbers Squats Burpees Repeat circuit 4x for 20 minutes total. Workout modified from Ross Enamait’s Full Throttle Conditioning.
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Core Training
Flag x 5 DB side-bends x 6/side (75lb) Knee-hugs x 20 Plate twist x 20 (25lb) Supermans x 10 Repeat circuit 3x Finisher: 50 med ball slams, 50 woodchoppers
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Kung Fu class
Went through warm up with beginners’ class. Lots of tiger claw and bridge training. Shoulders/arms were very sore from lifting yesterday. Assisted Sifu in teaching forms. After: worked on ten tigers section from Fu Hok/Ng Ying Kuen and Tiet Sien Kuen.
Yee's Hung Ga →
My second home. Any time ‘kung fu class’ is mentioned, this is where it happens. Started training in traditional Hung Ga kung fu with Sifu Berman in early 2002, haven’t looked back.
Rosstraining.com →
The absolute best training info for martial artists and combat athletes. I recommend all of Ross’s training manuals highly and there is also a ton of free information on his site. Most of my conditioning, strength, and core workouts come from Ross’s manuals.
Crossfit →
Another great fitness resource. I use their WODs occasionally to supplement my other training.
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“A year from now you may wish you had started today.”
– Karen Lamb
4 tags
Crossfit WOD: Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
Repeat 5x, resting 3 min between rounds.
Total time: 22:23 (3:56, 3:50, 4:54, 4:46, 4:57). Did this one at home using my Everlast door pullup bar.