November 2009
16 posts
Top 10 Training Scenes →
Nice to see some real kung fu flicks in the mix here, but it wouldn’t be worth linking to if they didn’t include Rocky IV!
Nov 30th
3 tags
Sprint Intervals
At the turf field in Washington Park after the sun went down and cleared out the kiddies: Sprint 50m Repeat 10x I rested as needed between sprints and this whole thing was untimed. It’s nice to have some workouts where I’m not being measured against the clock, aright?
Nov 29th
2 tags
Kung Fu practice
Got outside to the park for a spell to do a little unconfined practice today. I started with Tiet Sien Kuen and felt kinda distracted by all the activity in the park. After that, worked on Ng Ying Kuen and focused on the tiger and leopard sections since I had the space.
Nov 29th
3 tags
Bodyweight Strength Training
Down in my makeshift basement gym: 4 x Circuit A Pullups - 20 pull, 15 chin, 11 pull, 12 chin V-ups - 20, 15, 11, 12  4 x Circuit B One Arm Pushups - 5, 5, 5, 5 One-Legged Squats - 5, 5, 5, 5 4 x Circuit C Handstand Pushups - 7, 6, 5, 6 Hollow Rocks - 15, 15, 15, 15 3 x Circuit D Bodyweight Tricep Extensions - 10, 10, 10 Calf Raises - 20, 20, 20 ...
Nov 29th
2 tags
Kung Fu practice
Tiet Sien Kuen to start things off, then went to work on Ng Ying Kuen. I focused on the opening section and the dragon section today. I’m getting used to dealing with small spaces with my basement practice, but I look forward to nice weather so I can open things up a bit. The leopard section, for example, doesn’t feel quite the same when performed in a small 8’ x 8’ room.
Nov 28th
4 tags
I'm George, George McFly. I'm your density.
In the tradition of Thanksgiving morning ‘earn that bird’ workouts, Frank and I met up at Washington Park for a tough one. Working in 5 minute density blocks today, going for max reps: 5 min Burpees (75) 5 min Box Jumps (67) 5 min 50m Sprints (16) Rest 2 minutes between blocks. Knowing that it’s just you vs. the exercise for 5 minutes with nothing to break it up is...
Nov 26th
Recommended Reading by Black Box Summit Presenters →
Some interesting stuff here
Nov 25th
3 tags
Oh, Shmurl!
Put together a shmurl circuit after my practice: 5 Handstand Pushups* 10 Divebomber Pushups 15 Knee Hugs 20 Squats Repeat 5x Total time: 8:50. Good quickie. *HSPUs weren’t full ROM.
Nov 23rd
2 tags
Kung Fu practice
Started with Tiet Sien Kuen to get the juices flowing, then onto Fu Hok Seung Ying Kuen. I focused on the opening section and the crane section, but worked on the full form for about an hour.
Nov 23rd
2 tags
Kung Fu practice
Raining outside again, so back in the basement. Started things off with Tiet Sien Kuen and then moved on to Fuk Fu Kuen. Ran through it 10x, varying speed and power. Focused a lot on the rising/sinking and opening/closing of the hips. Worked a few tiger claw drills as well. Felt really good.
Nov 15th
3 tags
Tabata Burpees
Used this as a finisher after practice. Tabata Burpees (8, 8, 7, 7, 6, 6, 6, 6) Total score: 54, which is crumby, but I was dealing with some leftover chestal soreness from a recent bout with tabata pushups. Previously: 58 on 4/25/09; 60 on 3/11/09; 66 on 11/18/08
Nov 13th
1 note
2 tags
Kung Fu practice
I’ve had a few aborted attempts at legitimate practice since the big day, but today I got a solid hour of focused, dedicated training. MAN did it feel good! I felt like…like a dracula tasting real, live human blood after a lifetime of sustaining myself on shrink wrapped supermarket beef juices. I felt ALIVE, aright? Started it off by running through Tiet Sien Kuen. After coming alive...
Nov 13th
4 tags
Bittersweet 16
I was planning on doing the straight up Sweet 16 today, but my jump rope broke when I was stretching it out during warmup so I had to mix it up: Tabata Mountain Climbers Tabata Squats (18) Tabata Mountain Climbers Tabata Pushups (8) Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four...
Nov 10th
1 tag
“Every man should be able to save his own life. He should be able to swim far...”
– Earle Liederman
Nov 5th
4 tags
Quick Leg Workout
50 Double Unders 50 Squats Repeat 5x Total time: 12:18. Meh. Should’ve been faster but I had a hard time hitting my groove with the DUs for rounds 2 and 5.
Nov 4th
1 tag
“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.”
– Samuel Beckett
Nov 1st
2 notes