May 2008
52 posts
3 tags
Max Strength Training
Heavy strength day.
Turkish Get Ups
5 x 50lb
2 x 65lb
3 x 65lb
1 Arm DB Clean and Press
3 x 85lb
3 x 95lb
2 x 95lb
2 x 100lb
1 Arm DB Snatch 3 x 85lb
2 x 95lb
3 x 85lb
Simple pair, repeat 4x:
Weighted Pullups - 5 x 90lb, 3 x 135lb, 2 x 135lb, 5 x 90lb
Bench Press (225lb) - 7, 7, 8, 3
Simple pair, repeat 4x (alternate A and B, no rest between A & B):
...
1 tag
“Hey. I tell you what is. Big city, hmm? Live, work. Ha? But. Not city open. Only...”
– Pete
2 tags
Kung Fu class
After the standard warmup, we did some drills to prepare us for some element techniques. Since it was pretty much the same group as last week, we reviewed the water fist and then moved onto fire punch technique and application.
After class I worked on Ng Ying Kuen, focusing on the opening and leopard section.
4 tags
Crossfit WOD: Helen
One of the lovely ladies of Crossfit:
400m run
21 DB Swings (55lb)
12 Pullups
Repeat 3x
Total time: 9:38. I was shooting for sub 10 min and I got it, so I guess I’m pleased. The pullups were all broken though…tougher than they should have been. I could have pushed harder on the runs too.
2 tags
Kung Fu class
Lots of pushups in the warmup today cause Frank just loves em. Then we did lots of pad work, cause Frank just loves it. The we sparred a bit. Good class.
Excellent swimming resources →
Articles, helpful advice, and sample workouts.
3 tags
Core Training
Standing Wheel Rollouts x 5
Kneeling Wheel Rollouts x 10
Lying Hip Swings x 16
Repeat 3x
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Swim It Out
Warm Up
300m freestyle
100m breaststroke
Kick Set - repeat 2x
50m front kick
50m side kick
Main Set - repeat 2x
300m freestyle
100m breaststroke
Cool Down
100m freestyle
150m breaststroke
Total time: 45 min. Total distance: 1650m.
Swam in the Metropolitan Pool with Dave. My stroke needs some serious work before our open water swims. I need to work on pacing more...
1 tag
“It’s time for us as a people to start making some changes.
Let’s...”
– Tupac, Changes
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Kung Fu practice
Headed out to Pier 40 to do some work in the sun. Warmed up with Tiet Sien Kuen and some practice with whipping power. Ran through Gung Ji Fuk Fu Kuen and Fu Hok Seung Ying Kuen a couple of times before starting specific skill work.
After all that, I ran through the new and improved leopard section of Ng Ying Kuen 20 times (varying speed and power). Feels great on both sides now.
Sun + 78...
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“What do you get when you guzzle down sweets,
Eating as much as an elephant...”
– Oompa Loompas
3 tags
GPP Circuit
100 Rope Turns
10 Burpees
10 Pushups
10 Squats
Repeat 10x for time.
Total time: 29:30. Out in Minetta Playground again since it’s so beautiful and sunny. Didn’t feel so great for this one though - partly because I was a bit sore from yesterday, partly because my rope jumping sucks…need to work on that more. Starting on round 3, I kept tripping up the rope and...
1 tag
“Act without doing;
work without effort.
Think of the small as large
and the...”
– Lao tzu
3 tags
Bodyweight Strength Training
Since my shitty ass no good motherfucker gym is closed for the third weekend in a row, I went out to Minetta Playground on 6th Ave and West 3rd St for a Never Gymless workout.
4 x Circuit A
Pullups - 18 regular, 14 close-grip chin, 10 L-pullups, 12 alternating sides
Glute-Ham Raises - 5, 5, 5, 5
4 x Circuit B
One Arm Pushups - 5, 5, 5, 5
One-Legged Squats - 8, 6, 7,...
1 tag
“Civilize the mind but make savage the body.”
– Chairman Mao
3 tags
Heavy Bag Intervals
Hitting the heavy bag with combinations - punches and elbows. Max intensity.
10 x 30 sec (30 sec rest)
5 x 1 min (30 sec rest)
3 x 2 min (60 sec rest)
2 x 30 sec (30 sec rest)
Total work time: 17 minutes. Really tough. My legs weren’t feeling great so I concentrated on punches and elbows throughout. I added the last two 30 sec rounds to make sure I emptied the tank. I definitely did.
2 tags
Kung Fu class
After normal warm up routine, went into some hand/forearm training because the guys were complaining that Monday’s workout wrecked their legs. So we started with 5 min tiger claw grabbing sandbag in horse stance, then went onto a tag team drill:
Partner A completes 10 full lengths of the wrist roller, WHILE
Partner B sits in horse stance and performs tiger claw squeezes
Switch once...
Who Cares If I Look Stupid? →
“It’s difficult to learn as an adult: it requires a different mindset than when you sat in school as a child.”
3 tags
Minute by Minute
Knees-to-Elbows x 60 sec
Squats x 60 sec
Broad Jumps x 60 sec
Pushups x 60 sec
Repeat 4x, resting 60 sec between rounds.
Sort of a fight gone bad format, but since we had four people doing the workout I set up four stations. The KTEs were the worst for me. I thought about keeping score, but the chances that I’ll ever do this workout exactly the same ever again is slim. Besides, I was...
2 tags
Kung Fu class
Sparring class tonight, so did some pad work with kicks and basic combos after the warmup. Kept the actual sparring light tonight, but got a good workout.
1 tag
“Most of the problems with the bodies and minds of the folks occupying the...”
– Mark Rippetoe
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“There are no secrets to Hung Ga. The secret is the foundation. Work hard.”
– Master Yee Chi Wai
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Kung Fu class
After helping the beginners with forms, spent some time working on the newly expanded snake and leopard sections from Ng Ying Kuen. We only practiced the right side during yesterday’s seminar, so it was a challenge getting the left side up to speed. It’s going to take some time.
Ran through Tiet Sien Kuen afterwards, focusing on regulation and soft power.
1 tag
3 tags
Kung Fu Seminar: Ng Ying Kuen
Ng Ying Kuen seminar with Sigung at the Clifton branch today. Really amazing stuff and it was a working seminar, so there was lots of sweat. We learned some great additions to the snake and leopard sections and also reviewed the ten tigers section. Tough to summarize what we covered, so I just need to practice the hell out of this stuff and get it burned into my brain.
Aside from all of the great...
3 tags
Interrupted Core Training
Standing Wheel Rollouts x 5
Hollow Rocks x 10
Knees-to-Elbows x 15
Abmat Situps x 20
Repeat 2x. Yes, only 2x. I got interrupted by housework, aright?
3 tags
Explosive Strength Training
Double DB Split Snatch
5 x 3/side x 45lb
Double DB Push Press
5 x 3 x 70lb
Complex Pair - repeat 4x (Rest 60 sec between B & C and D & A)
One Arm Bench Press x 5/arm x 90lb
Plyometric Pushups x 8
DB Lunges x 6/side x 65lb
Knee Jumps x 8
Double-dip Finisher
Sumo Deadlift High Pulls - 3 x 15 x 95lb
Pullups - 3 x 10 (towel, pull, chin)
Revenge. At NYSC...
2 tags
Kung Fu class
Nice, small class tonight. After the warm-up, worked on some basic kicks, bong sau application, and some work on Gung Ji.
2 tags
Kung Fu class
For the beginner’s class we did lots of work on basic kicking because they sure needed it. Worked on forms after that - Fuk Fu and Fu Hok. I worked myself on both Fuk Fu and the ten tigers section of Fu Hok. Malcolm helped me fix part of my ten tigers and then showed me lots of devastating power techniques. Great stuff.
After class we ran through Tiet Sien Kuen together and felt really...
3 tags
300
Frank was clamoring for the famous 300 workout from Gym Jones, so we did a modified version, making do with what we have in the kung fu school.
25 Pullups
50 Heavybag Deadlifts (approx 50lb)
50 Pushups
50 Box Jumps (approx 36” stump)
50 Med Ball Slams
50 DB Clean and Press (45lb)
25 Pullups
Total time: 16:15. I started after Frank finished his pullups (we only have one bar) and...
2 tags
Kung Fu class
After warmup, worked on Fu Hok Seung Ying Kuen for a while. Ran through the entire form and then worked on the ten tigers and crane sections. Did each 10 times.
3 tags
GPP Circuit
Burpees x 30 sec
Med Ball Slams x 30 sec
Jumping Jacks x 30 sec
Woodchoppers x 30 sec
Split Jumps x 30 sec
Burps x 30 sec
Repeat 6x, resting 30 sec between rounds.
This is only 18 minutes of work, but it was rough. The woodchoppers (with jump) may have been the worst.
2 tags
Kung Fu class
Worked on forms today. After helping out some of the guys with Fuk Fu and Darn Dao, I worked on Gung Ji a bit.
1 tag
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Dave's Strength Training
Weighted Pullups (Princely Pullups)
5 x 90lb
3 x 135lb
2 x 155lb (PR)
0 x 160lb (f)
3 x 95lb
5 x 95lb
Pullups - 10, 10, 10, 10 (grip variations)
Preacher Curls
10 x 45lb
10 x 45lb
10 x 55lb
10 x 55lb
10 x 55lb
One-Handed Cable Curls
10 x 25lb
10 x 30lb
10 x 35lb
10 x 40lb
10 x 45lb
Simple pair, repeat 4x (alternate A and B, no rest between A & B):
...
Knee Jump Progressions →
Jumping off a kneeling position to a standing or squat position. Gotta try this on my next explosive strength session.
2 tags
Kung Fu class
Took it easy today because I’ve been working too much and sleeping too little. Basic warmup followed by form practice. I helped some of the guys with Gung Ji and Fu Hok and then took off for the evening.
2 tags
Kung Fu class
Easy warmup followed by some basic kick work. We rotated through some sensitivity drills and ring work before getting into sparring today. Wasn’t feeling my finest, but a good class.
Worked the sand bag with tiger claw squeezes for 10 minutes in horse stance at the end of class.
2 tags
Core Training
Started with L-sit work: 6 sets of 15 second.
Turkish Get Ups (45lb) x 5/side
Knees-to-Elbows x 10
Med Ball Twists (16lb) x 15/side
Scorpions x 6/side
Repeat 4x
“Many of life’s failures are people who had not realized how close they were to...”
– Thomas Edison
3 tags
Swim Intervals
Working from home again so I took another midday swim.
425m warm up
200 kick (100 front, 50 left, 50 right)
Intervals - repeat 6x
75m freestyle sprint
25m slow breaststroke
Intervals - repeat 5x
25m freestyle sprint
25m slow breaststroke
175m cool down
Total time: 35 minutes. Total distance: 1650m.
2 tags
Kung Fu class
Just me and Ali for this one, so we worked on a lot of the advanced forms. Ran through Tiet Sien Kuen a few times, staggered with sets of Ji Mo Seung Do and Chun Choi Dai Dao.
4 tags
Burpee Fran
Following Crossfit’s 21-15-9 rep scheme and adding burpees to modify their Fran WOD:
Pullups
DB Thrusters (30lb)
Burpees
Total time: 8:10 (and I had to take a breathless phone call in the middle of round 3). The burpees made this one a very unpleasant 8 minutes.
1 tag
3 tags
GPP Circuit
Burpees x 30 sec
Split Jumps x 30 sec
Grasshoppers x 30 sec
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
Repeat 6x, 30 sec of rest between sets.
Did this one with cousin Matt on the soggy fake grass on Pier 40. He took me through some yoga stretches afterwards, which felt foreign and uncomfortable.
3 tags
Max Strength Training
1 Arm DB Clean & Press (from floor)
3 x 90lb
3 x 90lb
3 x 100lb
2 x 100lb
Simple pair, repeat 4x (alternate A and B, no rest between A & B):
Weighted Pullups - 5 x 90lb, 2 x 135lb, 2 x 145lb (PR), 5 x 90lb
DB Bench Press (85lb) - 5, 5, 5, 5
Simple pair, repeat 4x (alternate A and B, no rest between A & B):
DB Step Ups - 12/side x 65lb (in each hand)
...
1 tag
“Fight ‘til you drop, never stop, can’t give up, til you reach the top (FIGHT!),...”
– Powersong lyrics
Powersong