March 2010
27 posts
2 tags
Kung Fu practice
Straight up Tiet Sien Kuen in the basement today. Barefoot, as usual. The high sweat index is a carryover from the jump rope workout. Felt ok overall, but I really need to get more consistent with my training. I thought I’d be able to train every day while I was in Utah last week, but I only got out to the hotel parking lot on the one fair-weathered day.
3 tags
Double Under City
Complete as many double unders as you can in 10 minutes. Every time you miss or stop, crank out 5 pullups.
Total DUs: 202 +9 fouls (45 pullups). Slight improvement from last time. This one’s all about maintaining technique in the face of fatigue. Since my pullup bar is a short walk from my jump rope area, I really wanted to minimize the fouls. Next time I’ll run to and from the bar...
3 tags
Swim Intervals
I had to make sure I took a dip in the nice pool Lifetime Fitness before leaving.
300m warm up
Intervals - repeat 10x 25 freestyle sprint
25 breaststroke
200m cool down
Total time: 26 minutes. Total distance: 1000m. Finished sweating in the sauna, then showered up and headed to the airport.
2 tags
Pushin Weight
Last dance at Lifetime Fitness in Utah, killing time before my flight home. Found a concept 2 rower and warmed up by doing 5 minutes on it. I wish I had access to one of these things - they’re pretty great. We can’t all be as rich as Zach. Then I pushed some weight:
Push press
3 x 95lb
3 x 135lb
3 x 160lb
1 x 185lb
1 x 185lb
One arm DB bench press
5 x 60lb
5 x 80lb
3 x...
4 tags
Crossfit Games NY/NJ Sectional WOD #2
Saw this on Keith’s blog and thought I’d give it a shot for a quick conditioning workout. Loaded up a barbell with 155lb:
10 Front Squats
20 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squats
60 Double Unders
Total time: 9:56. Coach Keith blew my doors off. I kept the bar on the floor and power...
2 tags
Turkish Getups
Back at Lifetime Fitness to take advantage of my free pass and to build bulletproof shoulders:
Turkish Getups
3 x 35lb
3 x 50lb
3 x 65lb
2 x 80lb
1 x 95lb
Good enough.
2 tags
Kung Fu practice
Headed out to the parking lot behind the hotel for some late night practice. Started with Tiet Sien Kuen and then worked on Gung Ji and Fuk Fu Kuen. It was chilly out there and I was wearing a tshirt and swim trunks, so the sweat index was low.
I headed inside afterwards and took advantage of the empty pool by working on some kick drills. I worked the front snap, side, and back kicks from all...
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thxsomuch
2 tags
It's a Trap! (Bar Deadlift)
My hotel in Utah hooked me up with a free VIP pass to Lifetime Fitness, which is a nearby gym the size of the Midtown Mall. This place is huge and they have lots of fun stuff to use. Warmed up with three rounds of cindy and some light rope skipping, then I noticed a trap bar and figured I’d give it a shot:
Trap Bar Deadlift
5 x 135lb
5 x 225lb
3 x 315lb
3 x 405lb
Ran out of space on...
3 tags
Work Capacity 101
Among all the goodies at Lifetime Fitness, I noticed a lovely little 20lb medicine ball lying right next to a pullup bar, so I figured it was time for another go at the much dreaded WC101 from Ross Enamait:
5 Pullups
10 Medicine Ball Slams
15 Burpees
20 Jumping Jacks
AMRAP in 20 minutes.
Total score: 9 rounds +5 burpees. Trash. I really ate it on the burpees this time around. Weighed in...
5 tags
Old Stone House 10
I was stuck inside all day, so after I put the little one down to sleep I headed out to the turf field by the Old Stone House for a quickie. Set this up like the Jailhouse 10, but I sprinted the width of the turf field (about 50m) between sets:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees
Total time: 6:02. There’s no escaping the suck on this one. In the early rounds I dreaded the burpees, in the...
5 tags
Sandbag Carry & Run
Inspired by the nice weather today so I took Larry Storch out for some sunshine:
400m Sandbag carry (80lb)
50m Sprint
50m Jog (back to start)
Repeat 4x
Total time: ~21 min. The battery for my gymboss died, so time is approximated. This wasn’t as hard as I thought it would be. I think I need to move faster with the sandbag carries. I was basically walking it during the workout, but I...
2 tags
Kung Fu class
I hung back and assisted with tonight’s class. Helped out with forms but didn’t get much work in myself. In other news, I can’t continue to go to class and come home after my queen’s already asleep. My haht breaks. Need to modify my schedule.
4 tags
Conditioning Quickie
Got to the kung fu school early enough for a quick conditioning circuit:
20 Double unders
20 Squats
20 Divebomber pushups
AMRAP in 10 minutes.
Total rounds: 5 +13 squats. The pushups slowed me down the most here, but it was a nice circuit to get the sweat going.
“A nut is a pretty complete nutritional source. After all, it’s the seed of a...”
– Mark Sisson
2 tags
Kung Fu practice
Finally set aside a good chunk of time to train today. I worked on Tiet Sien Kuen and Ng Ying Kuen. The wire felt strong and focused for the first time in a while. I really focused on the first section of Ng Ying Kuen and was feeling good about that too.
3 tags
Lynne Storch
Crossfit’s Lynne + my sandbag, Larry Storch =
Weighted sandbag pullups (80lb)
Sandbag overhead presses (80lb)
Repeat 5x for max reps
Total score = 102 (8, 5, 3, 5, 4 / 17, 16, 13, 15, 16). The first two sets of weighted pullups were actually singles strung together without rest (dropped off the bar after each rep to adjust the bag). By the third set I figured out a more efficient way to...
4 tags
Explosive Sandbag Training
Basement explosive strength training with my old friend Larry Storch. 80lbs for all exercises:
Sandbag power clean - 4 x 5
4 x Circuit A Sandbag push press x 5
Sandbag jump squat x 5
4 x Circuit B Sandbag explosive floor press x 5
Plyometric pullups x 5
Sandbag shouldering - 3 x 10/side
Minimal rest (45-60 sec between exercises). Didn’t feel too much fatigue or sweat until...
1 tag
“GPP is very important if you want to reach the top, If you are unfit and can’t...”
– Louie Simmons (via)
2 tags
Kung Fu practice
Trying to settle my mind and push out the evil chi from my body. Ran through Tiet Sien Kuen focusing on relaxing and calming my energy. I already feel better and more clear headed.
3 tags
GPP Circuit
Chinnies x 30 sec
Grasshoppers x 30 sec
Jumping Jacks x 30 sec
Burps x 30 sec
Burpees x 30 sec (10)
Repeat 5x, resting 30 sec between rounds.
Man, it really makes a difference where you place the exercise in the circuit. Those burpees were rough right after the burps.
3 tags
Sprint Intervals
Sunny, 40 degree morning at Washington field. Perfect for sprint work:
Sprint 50m
Repeat 20x
I rested as needed between sprints and didn’t time anything. Experimented with different start positions: standing, lying on my stomach, lying on my back. I got there at about 10am, which is apparently when the whole world shows up. For future reference, get there before 10 on weekends.
2 tags
Kung Fu class
I made the class do a burpee-based warmup today, since I just did 100 before class and then got into the regular stance and technique work. We built on some stuff we were working on and partnered up with it. After class I worked a little Ji Mo Seung Do and Ng Lung Ba Gwa Cheung.
3 tags
100 Burpee Challenge
The quest for 100 burpees in 6 minutes continues.
100 Burpees
Time: 5:58. Feels good to finally hit this. I tried a different strategy this time. I set my gymboss for 6:00 and decided to take short, measured breaks throughout. I took 5 breaths after my first 25, then partitioned the rest 15, 10, 15, 10, 10, 15. There was one minute on the clock when I got to my last set and I was absolutely not...
3 tags
No Excuses
One of my least favorite workouts from Ross today:
Burpees
Pullups
Pushups
Squats
Repeat circuit 4x, starting with 60 second rounds and cutting the time spent on each exercise by 15 seconds each time through (60 sec, 45 sec, 30 sec, 15 sec). Total time: 10 minutes. No rest allowed!
I agree with my sentiments from the last time - this doesn’t look so bad on paper, but it’s...
2 tags
Kung Fu class
Decent size class tonight. Ran them through a standard calisthenics/stance/bridge training warmup before going into forms. Helped a few of the intermediate guys on ji mos after class and did a little Ji Mo Seung Do work myself.
1 tag
“Big isn’t strong. Strong is strong.”
– Louie Simmons (via)