Shu's Training Journal (or "Old Man Kung Fu")

Discussion in 'Training Logs' started by InkyTommy, Nov 16, 2014.

  1. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Sifu continued his assault on our legs today.

    -Horse Stance - 3min
    -Run - 3 Laps
    -Backwards Run - 3 Laps
    -Steal Step Run - 3 Laps
    -High Heel Kick, Inside Crescent, Outside Crescent Kick
    -Inside Crescent Kick, Jump-Spinning Inside Crescent Kick
    -Outside Crescent Kick, Jump-Spinning Outside Crescent Kick
    -Four Kicks
    -Roundhouse Kick, Jump-Spinning Roundhouse Kick
    -Side Kicks over a chair - 20/leg
    -Upswing Punches, End with Jump Kick
    -Punch, Kick, Punch, Mizhou Run, Jump Kick
    -Back Fist, Scraping Punch, Jump-Spinning Back Fist, Scraping Punch
    -Back Fist, Scraping Punch, Jump-Spinning Back Fist, Scraping Punch, Front Foot Sweep
    -One Foot Stance Block, Low Stance Jump, Double Palm, Rear Foot Sweep
    -Forms: Staff

    Notes
    -338 calories burned at an average heart rate of 101 BPM and a max of 130 BPM
    -Felt kind of tight today. Jump kicks were weak at the beginning of class. Of course, by the end of class I could pull them off with no problem. Too bad we'd stopped practicing them by then :mad:

    Sifu Quote of the Night: "I have high standards for you. Because if I have low expectations of you, you'll be really lousy."
     
  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    -Palms Facing Chin Ups (alternating sets close grip and wide grip) - 10 x 4
    -Staggered Plyo Push Ups (see notes) - 10 x 4
    -Inverted Row - 10 x 4
    -Tricep Dips - 10 x 4
    -Squats - 10 x 4
    -Jump Rope - 1 min
    -Heavy Bag - 5 min
    • Punch Combos
    • Footwork Drills
    -Jump Rope 1 - min
    -High Heel Kicks - 10/side
    -Inside Crescent Kicks - 10/side
    -Jump High Heel Kicks - 10/side
    -Jumping Inside Crescent Kicks - 10/side
    -Heavy Bag - 5 min
    • Roundhouse Kicks
    • Side Kicks
    • Punch/Kick Combs
    • Footwork Drills
    • Jump Kicks
    -Jump Rope - 1 min
    -Side Hip Stretch
    -Standing Split
    -Cobra

    Notes:
    -362 calories burned at an average heart rate of 113 BPM and a max of 138 BPM
    -Staggered Plyo Push Ups - Start with arms shoulder width apart in regular push up position. Move hand forward about ear level. Move the other hand back by the ribs. Explode up and switch hand positions. Repeat
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Sifu continued his all out assault on our legs tonight. it started innocently enough...

    -One Foot Stance - 10/side
    -Searching the Sea 5/side
    -Back Kicks - 10
    -Low Stance Stretch - 20/side
    -High Heel Kick
    -Jumping High Heel Kick
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Inside Crescent, Jump Spinning Inside Crescent Kick
    -Outside Crescent, Jump Spinning Outside Crescent Kick
    -Tornado Kick
    -Butterfly Kick
    -Upper Cut Mizhou Run
    -Hammer Fist Mizhou Run
    -Four Upper Cuts, Four Straight Punches (moving backwards)
    -Back Fist, Straight Punch, Ridge Hand, Spinning Back Fist, Scraping Punch, Roundhouse Kick
    -Back Fist, Ax Kick, Straight Punch, Jumping Roundhouse Kick
    -Back Fist, Scraping Punch, Spinning Back Fist, Scraping Punch, Cat Stance, Forward Foot Sweep
    -Low Stance Jump, Double Palm, Backwards Foot Sweep
    -Side Kick over the top of a chair - 20/side
    -Mizhou Front Slap Kick
    -Mizhou 45 degree Side Kick
    -Forms:
    • Staff
    • San Lei Keun

    Notes:
    -500 calories burned at an average heart rate of 114 BPM and a max of 140 BPM
    -Side Kicks are still a problem. Seems I sacrifice form if I want to get height. The right thing is, obviously, to do them right FIRST and then work on the height. But I'm competitive.
    -A lot of the combos he's calling are for students testing for their Brown Belt, so I'm getting some insight on the higher rank testing requirements.

    Sifu Quote of the Night: "Gravity is your friend!" [on using momentum to help with jump kicks]
     
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Great class. Nice balance of new students and advanced. We started off with our usual warm up stuff (High Heel Kicks, Inside Crescent Kicks, etc...).

    After that, we moved on to combos (back, fist, ridge hand...etc) and then some advance combos (back fist, ax kick, jump roundhouse, straight punch).

    We did some two-person drills that focused on the basic combos and blocks. Then we finally got to the sparring! :fight1:

    I had a chance to spar one of our most experienced students. He's my age and has been training since he was 12. He's also built like me, so his move sets were similar to mine (mid level kicks, one-two punch combos).

    It was interesting to study his choice of combinations. Since our mobility is about the same, I could apply a lot of them to my style.

    Naturally, he's far more proficient with the moves, but I actually held my own against him and even got a few good shots in myself.

    Then I got to spar a couple of the beginners. I held back and went easy on them. Occasionally, they'd tag me. And naturally, I'd get them back...just to remind them who was the upper belt.:evil:

    But I now have an appreciation for what the upper belts must feel like when they spar me.

    My final round was with another upper belt. Sifu had us practice some of the techniques we'd drilled earlier.

    Both upper belts remarked at how much better I'd gotten. Strangely enough, I felt it. Didn't feel overwhelmed, freaked out or gassed out. I was also relaxed and was able to think through the process rather than just reacting

    Still need to vary my techniques and increase the weapons in the arsenal. But it's coming along.

    Slowly but surely...

    Notes:
    -458 calories burned with an average heart rate of 104 BPM and a max of 150 BPM
    -Goals for next week: Footwork, trapping hands combos and one-two punch kick combos
     
    Last edited: Apr 15, 2017
  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Workout Time!

    -Heavy Bag Training - 15 min
    • Punch Combos
    • Footwork Drills
    • Kicking Drills
    • Punch/Kick Combos
    -Knuckle Push Ups - 4 x 10
    -Inverted Rows - 4 x 10
    -Lunge to One Foot Stance Hops to Lunge- 4 x 10
    -One Legged Hip Raises - 12
    -Side Stretch - 3/side
    -Cobra

    Notes:
    -225 calories burned at an average heart rate of 95 BPM and a max of 130 BPM
    -All the pull up and chin up stations were occupied! :(
    -But I had to cut the workout short anyway. Still...it was a productive session.
     
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Good class! Ran through a lot of stuff I needed to work on. Here's how it went down:

    -High Heel Kicks
    -Jumping High Heel Kicks
    -Inside Crescent Kicks
    -Jumping Inside Crescent Kicks
    -Outside Crescent Kicks
    -Jumping Outside Crescent Kicks
    -Skip Side Kick, Lean Side Kick, Spinning Side Kick
    -Skip Side Kick, Lean Side Kick, Spinning Side Kick, Side Kick, Jumping Side Kick
    -Skip Side Kick, Lean Side Kick, Spinning Side Kick, Side Kick, Jumping Side Kick, Spinning Side Kick, Two Foot Take Off Jump/Spinning Side Kick
    -Mid-Level Roundhouse, Back Fist, Low Roundhouse, High (or Mid) Roundhouse
    -Mid-Level Roundhouse, Back Fist, Low Roundhouse, High (or Mid) Roundhouse, Leg Kick (Muay Thai style!)
    -Mid-Level Roundhouse, Back Fist, Low Roundhouse, High (or Mid) Roundhouse, Leg Kick, Opposite Leg Roundhouse, Jumping Roundhouse
    -Iron Shirt - 4 min (did not make the entire duration)
    -Horse Stance - 4 min (this was a relief compared to Iron Shirt!)
    -Forms - Staff
    -Forms - San Lei Keun

    Notes:
    -331 calories burned at an average heart rate of 98 BPM and a max of 130 BPM
    -We spent a lot of time going back and forth across the room with the kicking drills. But my legs have never felt looser!
    -I think I can actually hold a full minute and a half of Iron Shirt. I'm told the Black Belts do it for thirty! :eek::jawdrop:
     
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Spent a little more time on the Fu focus today. Here's how it went down:

    -Circuit Training: Four (4) Rounds of:
    • Pull Ups - 10
    • Knuckle Push Ups - 10
    • Squats - 10
    • Calf Raises - 20
    -One Foot Stance - 8/side
    -High Heel Kicks - 8/side
    -Jumping High Heel Kicks - 8/side
    -Inside Crescent Kicks - 8/side
    -Jumping Inside Crescent Kicks - 8/side
    -Outside Crescent Kicks - 8/side
    -Jumping Outside Crescent Kicks - 8/side
    -Bag Training
    • Rear Leg Roundhouse Kicks - 10/side
    • Front Leg Roundhouse Kicks - 10/side
    • Side Kicks - 10/side
    • Jumping Rear Leg Roundhouse Kicks - 10/side
    • Combos
    Forms:
    • Staff - One full Run through
    • San Lei Keun - Ran through what I knew (about a third of the form)
    -Straddle Split
    -Standing Split
    -Side Hip Stretch
    -Cobra

    Notes:
    -230 calories burned at an average heart rate of 110 BPM and a max of 130 BPM
    -Left leg was a little stiff today so I had a little trouble with the roundhouse kicks on that side.
    -Pull ups are improving. Can get through about 25 of them (2 1/2 sets) before my form starts to fall apart.
     
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    -Jump Rope - 1 min
    -Heavy Bag - 10 min
    • Punch Combos
    • Footwork
    • Kicks
    • Punch/Kick Combs
    -Close Grip Pull-Ups - 10 x 4
    -Plyo Push-Ups - 10 x 4
    -One Leg Snatch and Grab (with 2 lb medicine ball) - 10 x 2 (see notes)
    -Lunge Step Hop Switch - 10 x 2
    -Calf Raises - 20 x 4

    Notes:
    -270 calories burned at an average heart rate of 114 BPM and a max of 131 BPM.
    -Only had about 30 minutes, so I tried to squeeze in what I could.
    -The "One Leg Snatch and Grab" is basically stand on one leg, lean forward (with the other leg outstretched behind), pick up a 2.2 lb medicine ball and raise back up.
    -Had a harder time on my left leg (my weaker one in balance postures) standing back up. Kept falling out of form.
     
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -High Heel Kick
    -High Heel Kick, Jumping Inside Crescent Kick (alternating sides)
    -Inside Crescent Kick, Jump Spinning Inside Crescent Kick
    -Four Kicks
    -Cyclonic Kick
    -Skipping Side Kick, Skipping Hook Kick, Roundhouse, Ax Kick
    -Stance Walk
    -Back Fist, Straight Punch, Ridge Hand, Spinning Back Fist, Scraping Punch, Side Kick
    -Back Fist, Straight Punch, Ridge Hand, Spinning Back Fist, Reverse Spinning Back Fist
    -Spinning Back Fist, Scraping Punch, Jump Spinning Back Fist, Scraping Punch, Reverse Foot Sweep
    -Sit Up Punches - 25
    -Back Extensions - 35
    -Forms: (until the end of class)
    • Staff
    • San Lei Keun

    Notes:
    -330 calories burned at an average heart rate of 110 BPM and a max of 130 BPM
    -Jumping kicks are getting better. But the jump-spin kicks are still tricky.
    -One of our Sihings told us to break it down; work on the jump spin first, then throw the leg out. Seems like good advice.
     
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!


    Just for kicks (pun possibly intended), I tried an old drill from my parkour days.

    One set is:

    -Burpees - 10
    -Crunches - 10
    -Jump Knee Tucks - 8

    Do as many sets as possible in 15 minutes. At one point, I had gotten up to 10 or 11. Today I managed 6 sets and 10 burpees. Eh :dunno:

    Anyway, after that...I did the following:

    -High Heel Kicks - 8/side
    -Inside Crescent Kick - 8/side
    -Outside Crescent Kick - 8/side
    -Jumping Inside Crescent Kick - 8/side
    -Jumping Outside Crescent Kick - 8/side

    Then I worked on breaking down the Inside Crescent Kick/Spinning Inside Crescent Kick and the Cyclonic Kick.

    On forms, I worked on some of the rough spots on San Lei Kuen and Staff.

    Notes:
    -Decent workout! Burned 313 calories at an average heart rate of 114 BPM and a max of 136 BPM.
    -It's the burpees that killed me. Used to do them all the time. Probably need to start that back up again. Great for endurance and all around explosive power.
    -Felt really good to mix it up a bit!
     
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Bit of a "throwback" class. Visited some old routines...and that's okay!

    -One Foot Stance - 10/side
    -Horse Stance Stretch - 10
    -Bow Stance Lunge/Hops - 20
    -High Heel Kicks - 10/side
    -Inside Crescent Kick - 10/side
    -Outside Crescent Kicks - 10/side
    -Straddle Split - 3
    -Standing Split - 3/side
    -Dive Bomber Push Ups - 10
    -Crunches - 20 x 4
    -Back Extension/Cobra Stretch - 4 (between crunch sets)
    -Plank - 1 min (between crunch sets)
    -Horse Stance - 1 min, 1:30 min, 1 min
    -Skip Forward Side Kick, Spinning Side Kick (continuous)
    -Horse Stance/Bow Stance Four Punches, Low Stance, Hook, Punch
    -Myjhong Run - 2 Laps
    -Myjhong Run/Punch - 2 Laps
    -Myjhong Run/Upper Cut - 2 Laps
    -Myjhong Run/Hammer Fist -2 Laps
    -Myjhong Running Punches, Jump, Kick, Punch
    -One Foot Stance, Spinning Back Fist, Scraping Punch, Jump/Spin Back Fist, Scraping Punch, Forward Foot Sweep
    -Bow Stance, Block, Jump Low Stance, Double Palm, Reverse Foot Sweep
    -Butterfly Kick
    -Sit Up Punches - 25
    -Back Extensions - 35
    -Forms:
    • Staff
    • Sam Lei Keun - Learned the next section (finally! :happy:)

    Notes:
    -498 calories burned at an average heart rate of 113 BPM and a max of 138 BPM
    -Had a stiff left hip tonight because I didn't do the usual side hip stretch after my work out yesterday. So the lesson here is: "If it works, keep doing it!"
     
  12. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    After a week of travelling and being sick, I finally feel good enough to get a workout in.

    Here's how it went down:

    -Heavy Bag - 15 minutes
    • Freestyle punch combos
    • Punch/kick combos
    • Footwork drills
    -BOSU Balance Ball Push Ups - 10 x 4
    -Pull Ups - 10 x 4 (really 10, 10, 9, 8...haven't been keeping up with them)
    -Bench Hops - 15 x 4
    -One Legged Skater Hops - 20 x 4
    -Jumping High Heel Kicks (to keep loose)
    -Low Stance Stretch
    -Side Hip Stretch
    -Cobra

    Notes:
    -Fitbit clocks me in at 355 calories lost at an average heart rate of 110 BPM and 135 BPM max
    -Feel like I need to throw a couple more upper body exercises in there, but I'm not sure what to do. Maybe some plank or Iron Shirt...
     
  13. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Nice to be back after a week of forced recuperation.

    -High Heel Kicks
    -Inside Crescent Kicks
    -Outside Crescent Kicks
    -High Heel Kick, Jumping Inside Crescent Kick
    -Bow Stance, Skip/Switch, Bow Stance
    -Jump and land in Horse Stance , Six Punches
    -Jump, Spin and land in Horse Stance, Six Punches
    -Cyclonic Kick
    -Four Kicks
    -Back Fist, Jump, Spinning Back Fist, Scraping Punch, Cat Stance, Front Foot Sweep
    -Block, Jump, Double Palm Push, Rear Foot Sweep
    -Low Stance Jumps
    -Butterfly Kicks
    -Forms
    • Taijin Keun (the whole class)
    • Sam Lei Keun (the whole class)
    • Sam Lei Keun (just the Blue Belts)

    Notes:
    -320 calories burned at an average heart rate of 104 BPM and a max or 136 BPM
    -The foot sweeps are getting better. But for some reason, the rear sweep just baffles me. Can't quite wrap my brain around it.
     
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    -Heavy Bag - 15 minutes - Freestyle
    -Close Grip Pull Ups (Palms Facing) - 10 x 4
    -Knuckle Push Ups - 10 x 4
    -Tricep Dips - 10 x 4
    -Iron Shirt - 2 x 45 sec
    -Plank - 2 x 1 min
    -Squats - 10 x 4
    -Precision Jumps (5 ft) - 10
    -Calf Raises - 20 x 3
    -Side Hip Stretch - 3/side
    -Cobra

    Notes:
    -Left my Fitbit at home. DoH!
    -Need to work on Iron Shirt and Plank. Usually, I can last a little longer with both of them. Could be because my upper body was starting to feel it from the other exercises.
    -But that's a GOOD way to build up the endurance. Supposedly, the Brown Belts can do Iron Shirt for 20 minutes!
    -Precision Jumps are Parkour style long jumps, so named because one should land "precisely" on a specific spot (and on the balls of the feet).
     
  15. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Warm Up:
    -One Foot Stance - 5/side
    -Horse Stance Stretch
    -Low Stance Stretch
    -Standing Split
    -Straddle Split
    -Horse Stance - 2.5 min
    -Bow Stance - 2.5 min/side
    -High Heel/Inside Crescent/Outside Crescent/Heel Thrust Kick - 8/side
    -Standing Split
    -Straddle Split
    -Dive Bomber Push Ups - 10
    -Crunches - 20
    -Leg Raises - 10
    -Hip Ups - 10
    -V-Ups - 10
    -Plank - 1 min
    -Cobra Stretch

    Technique:
    -Mijhong Run
    -Mijhong Run, Slap/Block
    -Mijhong Run, Slap/Block, Jumping High Heel Kick (see notes)
    -Bow Stance, Jump Bow Stance, Jump Cat Stance

    Forms:
    -Sam Lei Keun - Finally learned the moves I've been dreading. And it's not because they're hard. it's because I am flat out physically incapable of doing them! (see notes for description)

    Notes:
    -Fitbit says I burned off 358 calories with an average heart rate of 98 BPM and a max of 126 BPM
    -"Mijhong Run" - Stand in Bow Stance, lean forward and push off with the front leg. Swing the rear leg forward and land in an opposite Bow Stance, kick the former front leg (now the rear leg) back...almost kicking your own butt.
    -Trying to do the Mijhonn Run while performing a downward block and then ending the run with an upper block and Jumping High Heel Kick was an exercise in coordination!
    -Section of Sam Lei Keun we learned consists of the Four Kicks (Inside Crescent Kick/Jump Spinning Inside Crescent Kick/Spinning Outside Crescent Kick/Jump Spinning Outside Crescent Kick. But that's not the hardest part. Oh no...
    -After the Four Kicks, we're supposed to land in a Straddle Split, then hop up into Horse Stance!
    -Ain't no way my Old Man Legs are going to be able to pull THIS off! (But I'm sure gonna try! :bang:
     
  16. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    First time back after missing two class (one because of travel and one because of illness).

    Good class. The theme of the day was footwork and movement.

    We started off with the standard warm up and then worked on some punch/kick combos.

    After that, we did some two man evasion drills with one person attacking and the other defending. The goal was to use footwork to get out of the way. We started lightly with hands only and then went into Free Sparring.

    I didn't do too badly for someone who's missed a few classes. One of my classmates comments that I need to work on my offensive game a little more (usually people tell me to be LESS offensive! :D).

    And he's right. He and I both tend to be more counter-punchers, although he's stepped up his attacks considerably.

    My feet felt heavy tonight, which means I need to get back to jumping rope. That seems to always help my footwork.

    Notes:
    -580 calories burned at an average heart rate of 120 BPM and a max of...holy cow!...150 BPM? Geez! Who was I sparring when THAT happened?
    -Need to do more shadow boxing and footwork drills.

    Sifu Quote of the Night: "People say 'Wow! You're a Black Belt! That means you can fight really well. I tell them 'No, that means I'm really good at running away!'"
    (Sifu always says "The first rule of Kung Fu is: Don't get hit!")
     
  17. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Changing up my routine to get me ready for the next rank test. This includes working on those areas of Sam Lei Keun that are going to be challenging.

    Here's how it went down:

    -Jump Rope - 1 min
    -Heavy Bag (Punches) - 2 min
    -Jump Rope - 30 sec
    -Heavy Bag (Punch/Footwork) - 2 min
    -Jump Rope - 30 sec
    -High Heel Kick - 10/side
    -Heavy Bag (Punch/Kick/Footwork)- 2 min
    -Inside Crescent Kick - 10/side
    -Four Kicks - 10
    -Outside Crescent Kicks - 10/side
    -Jump Rope - 30 sec
    -BOSU Ball Push Ups - 10 x 4
    -Wide Grip Pull Ups - 10, 9, 8, 8
    -Precision Jumps (5 feet) - 10
    -Hurdler Stretches - 3/side
    -Low Stance Stretches - 5/side
    -Straddle Split to Horse Stance (part of the form)
    -Side Hip Stretch
    -Cobra

    Notes:
    -358 calories burned at an average heart rate of 114 BPM and a max of 143 BPM
    -Much to my surprise, I discovered I CAN execute the Four Kicks. They just look really bad. Not getting much momentum with my Inside Crescent Kick or height with my two Outside Crescent Kicks.
    -But the key, I found, is to just do it slowly and focus on the form.
    -So I just broke it down into its components.
    -First do the Inside Crescent Kick, pause, spin, jump and do the second Inside Crescent Kick. Land. Do the Outside Crescent Kick, spin, pause, jump and do the second Outside Crescent Kick.
    -The next move after Four Kicks is to drop immediately into a Straddle Split and jump up into Horse Stance. The Hurdler Stretches helped with those.
    -I can pull off the move (even though my Straddle Split isn't very deep or low), but it's not graceful at all. Still, that's what practice is for, right?
     
  18. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Sihing Kirby led the warm up. As expected, it was a beating. And the thing that really grinds my gears? Kirby's the same age as me!

    Warm Up:
    -One Foot Stance
    -Horse Stance Stretch
    -Low Stance Stretch
    -Low Stance Rotation - 10
    -Standing Split - 3/side
    -Straddle Split
    -High Heel Kick - 10/side
    -Knuckle Push Ups - 10
    -Outside Crescent Kick - 10/side
    -Tricep Push Ups - 10
    -Inside Crescent Kick - 10/side
    -Wide Palm Push Ups - 10
    -Front Slap Kick - 10/side
    -Endurance Push Ups (see notes) - 10
    -Pike Ups - 10
    -Cobra Stretch
    -Pike Up/Side to Side - 10
    -Cobra Stretch
    -V-Ups - 10
    -Crunches - 70
    -Horse Stance/Bow Stance - 2 min (1 min Horse Stance, 30 sec Bow Stance each side) x 2
    -Straddle Split, Jump Up to Horse Stance - 10/side
    -One Legged Squats - 10/side
    -Squat Down Low Stance - 10/side
    -T-Squats - 10/side
    -Horse Stance - 1 min

    Forms:
    -Chong Keun (as a class)
    -Sam Lei Keun (as a class)
    -Sam Lei Keun (just the Blue Belts...Learned a few new moves and I'm about 5 or 6 moves from the end)

    Notes:
    -478 calories burned with an average heart rate of 114 BPM and a max heart rate of 147 BPM
    -"Endurance Push Up" - Hold push up position for a few seconds, go down halfway and hold. Then go 1-inch off the floor and hold. Repeat. Not sure what else to call them...:dunno:
    -I can actually pull off The Four Kicks to the Straddle Split and then get up into Horse Stance. It's ugly...but I can do it. All I need is practice and a whole lot of Ibuprofin.
     
  19. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Ran through all the Open Hand Forms today. Been awhile since I've done them. It was ugly.

    Warm Up:
    -One Foot Stance - 5/side
    -High Heel Kick - 10/side
    -Inside Crescent Kick - 10/side
    -Outside Crescent Kick - 10/side

    Forms:
    -Sei Fon Sei Bei
    -Keun Lei Keun
    -Taijin Keun
    -Chong Keun
    -San Lei Keun

    Notes:
    -271 calories burned with an average heart rate of 99 BPM and a max of 139 BPM.
    -Reeeeaaaally rusty on these guys. Had to restart numerous times.
    -Tried to focus on good form (low stances, power in the strikes), but spent most of my brain power just trying to remember the moves!
    -As added complication, my left hip is flaring up again (probably a result of last night's class). So my kicks from that side were pretty pathetic. Although I finally started loosening up towards the end.
     
  20. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    My Sunday classes are review and experiment sessions and we often go over the most basic of stuff.

    It's always a surprise when the most basic of steps let you down, or points of balance aren't what you expect them to be.

    I think it's good training.
     

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