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.
All posts tagged "si7"
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.
Kung Fu practice
After my interval training session, my shoulders were so tight that I needed to get some of the evil chi out. Ran through Tiet Sien Kuen with light power and focusing on releasing and relaxing. Felt better afterwards.
Jump Rope Intervals
Getting my intervals in:
- 45 sec jump rope
Repeat 20x, resting 15 sec between sets.
Alternated between high-knee-sprint-in-place skipping and double unders each round. Once fatigue sets in, both become really difficult. Hard work. Finished with 3 x 5 standing wheel rollouts.
GPP Circuit
- Burpees x 30 sec (12)
- Mountain Climbers x 30 sec
- Jumping Jacks x 30 sec
- High-Knee Alternating DB Press (5lbs) x 30 sec
Repeat 6x, resting 30 sec between rounds.
This was pretty tough because the second and fourth exercises were so similar. I also feel like I dogged it on the mountain climbers a bit since I don’t count reps there.
Kung Fu class
Good class tonight. Sifu put us through lots of drills. Mostly basic stuff, but the basics are important. Between the work and the heat, the sweat was dripping.
Quick Circuit
- 10 Burpees
- 1 Sumo Deadlift High Pull (95lb)
- 9 Burpees
- 2 Sumo Deadlift High Pulls (95lb)
- 8 Burpees
- 3 Sumo Deadlift High Pulls (95lb)
- 7 Burpees
- 4 Sumo Deadlift High Pulls (95lb)
- 6 Burpees
- 5 Sumo Deadlift High Pulls (95lb)
- 5 Burpees
- 6 Sumo Deadlift High Pulls (95lb)
- 4 Burpees
- 7 Sumo Deadlift High Pulls (95lb)
- 3 Burpees
- 8 Sumo Deadlift High Pulls (95lb)
- 2 Burpees
- 9 Sumo Deadlift High Pulls (95lb)
- 1 Burpee
- 10 Sumo Deadlift High Pulls (95lb)
Total time: 8:42. Terrible. I hit the wall with the set of 7 SDLHP and had to partition the remaining ones. Felt pretty bad.
Who do you appreciate?
I figured I needed a heavy dumbbell workout to get the most out of my $5 day pass at the gym so I grabbed an 80lber and made this up on the fly:
- 2 Turkish Get Ups (each side)
- 4 DB Snatches (each side)
- 6 DB Rows (each side)
- 8 DB Swings
Repeat 3x
As even Zach knows, TGUs for time are unwise, so I made sure I took my time on them. I finished the whole thing in around 12 minutes. This one had me sweating and huffing like a beast. Poach THAT, dear reader.
Kung Fu class
Sifu put us through the paces today and had us do some medicine ball work after the warmup. Did some technique work after that - some good crane stuff.
Kung Fu class
I made my official return last week, but today was my first class back since le bebe. Sat back and went through the paces with the fellas - standard warmup followed by some technique work. Ran through Tiet Sien Kuen with Sihing Malcolm after class but felt crappy connection due to a partly slippery, partly sticky floor.
Jump Rope Intervals
Kicked things off with 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pullups, not for time.
- 45 sec jump rope
Repeat 20x, resting 15 sec between sets. Tried to maintain high-knee-sprint-in-place skipping, but fatigue destroyed my form and I lost my rhythm in the later rounds.
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?
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 physically and mentally tough. I partitioned the burpees into sets of 10 (which was probably not the best strategy) and did a 10, 9, 8, 7,…1 split for the box jumps. For the sprints, I just did as many as I could but was pretty gassed by then and none were all-out sprints.
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.
Kung Fu practice
Sloppy, unfocused practice today. Just wasn’t able to focus properly, but went through the motions anyway. Worked on Chun Choi Dai Dao a bit and then some Gung Ji Fuk Fu Kuen. I’ll keep working on these forms this week.
