All posts tagged "si6"
89 degrees at 9pm for a hot night run. Ran down 3rd St to Cobble Hill and went down and around Clinton St and came back on Henry St. Finished in 24:01, which is a 7:27 pace. I thought I was flying for part of this run but my pace chart was pretty steady for this one. I still need to work on pacing and pushing it for a faster run - one of these days I’ll do a group run with one of these local running groups and see how that goes.
Home alone with a sleeping baby tonight but I needed to get a workout in. In the living room, as quiet as a mouse:
Repeat 10x
Total time: 16:16. Not as tough as I thought it would be. Maybe 10 situps and 20 pushups per round would have been a better challenge.
Pretty standard class warmup, some basic technique drills, then into the fun stuff for the day. Led the guys through some partner drills and spent a little time working Ji Mo Seung Do after class.
Out by the Old Stone House on this lovely cool evening:
Total work time: 10 minutes, resting 1 minute between sets. Total score = 515 (PR). Glad to finally hit 500 on this one. That first set was smooth like chocolate milk. Finished up with 6 x 50m sprints on the turf field.
Previously: 489 on 6/5/10; 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
Super quick warmup of 10! pushups, squats, situps to save on time and then into some hand techniques. Worked with partners and with the pads and got a decent sweat. Did a bit of Ng Ying Kuen afterwards. I love that form.
I intended to do a Lynne Storch tonight, but I couldn’t get the weighted sandbag pullups rigged up right, so I went for unweighted pullups instead and ended up with a bastard version of the true workout:
Repeat 5x for max reps.
Total score = 185 (24, 23, 18, 20, 20 / 21, 15, 16, 15, 13). Pullup score was the same as the last time I did a true Lynne and sandbag presses were +3 from the last time I did it with Larry Storch. And man, those sandbag presses are all about momentum. As soon as I stop moving and rest in the rack position I lose all my steam.
Mark’s Daily Apple just started posting a Workout of the Week and since the first one was right up my alley I gave it a go on the turf field at Washington Park:
AMRAP in 12 min.
Total score: 10 rounds +6 squat jumps. I inadvertently flip-flopped the order of the pushups and jump squats, but it probably doesn’t make much of a difference. This was a great intense little workout and works really well with the equipment I have on hand. I’ll have to do it again soon.
Running in the rain, what a saucy fellow. Headed up to 6th Ave, over to Flatbush, and back around the Old Stone House for a quick 2 miles. Finished in 15:30, for a 7:45 pace. Since it was dark and rainy I had to mind my step a bit and I think it slowed me down.
Did this one in the soft sand by the boardwalk on the Jersey Shore:
The battery in my timer stopped mid-workout, so it was untimed. My wife was yelling “too slow! go faster!” the whole time, so it wasn’t braggable anyway. Crab walks in deep, soft sand absolutely suck. My wrists got so fatigued that I had to stop a bunch of times to shake em out. Took a dip in the ocean afterwards, which is the best thing in the world after a workout!
Ran through a standard warmup and some bridge training before working on some hand techniques tonight. We worked on a few techniques to defend against grabs - chin ji sau and taking the horse to the stable from Gung Ji. Had a mixed crew but everyone was getting the hang of it by the end of class.
You know, for variety. This workout was cooked up by my wife:
Not bad overall. Some things were impossible to maintain for 3 mins (oapu, plank) but I stayed busy for the most part.
Running on empty at the end of a 24 hour fast. Ran one mile (uphill) to the Prospect Park in 7:44, did some chinning in Harmony Playground (15, 10, 15, 10), then ran one mile back home (downhill) in 7:04. So slow. My legs were just feeling heavy the whole time and I felt like I was putting the brakes on in the downhill run, which is stupid.
Previously: 5/25/10
Inspired by a recent post on Theory to Practice, I headed over to the 5th Ave Gym for some deads and dips after kicking off with the official TWBS warmup.
Repeat 4x
This wasn’t for time since it involved deadlifts (shoes off), then walking across the entire gym (shoes on), and back. I tried to limit the rest between sets though. Boy do I like lifting heavy things. One day I’m gonna have a garage…and I’m gonna get a barbell and a shit ton of weights…and I’m gonna lift them…a lot.
Ran down 3rd St to Carroll Gardens and then over to the Cobble Hill movie theater and back up Union. It was a hot, muggy night so I was feeling nice and loose. Finished in 16:25, for a 7:17 pace.
Took the class through a standard warmup followed by some basic drills and stance training, then into forms. I got to do a little work on my hand forms here and there, but spent most of my time teaching today.
