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

Kung Fu Sparring Time!

It was only me and Sihing Kirby tonight. He got us warmed up with some old man stretches (he's around my age) and some weighted punches.

Sifu joined us a little later.

We started off with some evasion drills where the goal was to block, step off and redirect our opponent (and there were definitely some elements of Tai Chi there!)

Then we moved to blocks. Sifu pointed out blocks in our style consist of basically jamming the strike with the arm or leg and redirecting (or trapping) the motion.

So we worked on some of that. Because it was just the three of us (and later, Sihing Mike), we didn't strap on our safety gear. So my forearms are bright red from blocking Sihing Kirby's and Sifu's punches!

Once again, I thing those "Door Jugglers Thingies" definitely helped.

Notes:
-Fitibt said I burned off 360 calories at an average heart rate of 100 bpm.
-This makes sense since there were breaks in the action as Sifu explained the moves.

 

Gym Fu Time!

It's time to change up my workout again. So I took a little inspiration from Master Bruce Lee.

Sometimes, as a way to develop endurance and explosive power, he would try to run through a medium-weights workout as fast as he could...with minimum rests between sets and exercises.

So I based my workout on that. Waited 15 seconds between the 1st and 2nd reps and then 30 seconds between 2nd and 3rd reps. Then immediately went to the next station.

Here's how it went down:

-Cable Chest Crossovers - 55 lbs, 60 lbs, 65 lbs (15, 12, 10)
-Close Grip Seated Row - 80 lbs, 90 lbs, 100 lbs (15, 12, 10)
-Cable Tricep Press - 80 lbs, 90 lbs, 100 lbs (15, 12, 10)
-Cable Rope Curl - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
-Seated Shoulder Press - 80 lbs, 90 lbs, 100 lbs (15, 12, 10)
-Seated Leg Press - 165 lbs, 180 lbs, 195 lbs (15, 12, 10)

Notes:
-FitBit said I only burned 103 calories. But my Max Heart Rate was around 120 bpm!
-The workout itself was only around 20 minutes, but I felt like I'd been through Kung Fu class.
-Let's see if it helps with anything...:dunno:

 

Kung Fu II Time!

It was just me and one other classmate tonight, so it was pretty much a private lesson.

We worked on forms all evening with some special attention to Weapons Forms.

Spent about half the class on Staff Form where Sifu broke down the mechanics and logic behind the moves.

Then we did the same with Sabre Form. I was pretty rusty, but it all came back.

Finally I worked on Sam Lei Keun while my classmate (who's one belt higher) worked on The Sabre II Form.

It was fun!

I'm almost going to be sad when all the young uns come back...

Notes:
-Fitbit said I burned 383 Calories (which makes sense what with all the jumping, slashing, chopping and stabbing) and had an average heart rate of 102 BPM.

 

Gymbuktu

Second day with the rapid workout. Again, 15s rest between 1st and 2nd sets. 30s rest between 2nd and 3rd sets. Here's how it went down:

-Bench Press - 135 lbs, 145 lbs, 155 lbs (15, 12, 8)
-Bent Over T-Bar Row - 45 lbs, 55 lbs, 70 lbs (15, 12, 10)
-Tricep Dip 3 x 10
-Seated Preacher Curl - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
-Seated Leg Extensions - 60 lbs, 70 lbs, 80 lbs (15, 12, 10)
-Seated Leg Curls - 70 lbs, 80 lbs, 90 lbs (15, 12, 10)
-Cable Pull Punches (per arm) - 12.5 lbs, 15 lbs, 20 lbs (10, 10, 10)

Notes:
-Today I learned that free weights do not lend themselves to this whole "Rapid Workout" routine. Racking and stacking weights on the bench press seriously killed my momentum (which may account for my performance on that exercise)
-Then again, maybe I just started out at too high a weight
-The cable row punches were an alternative to dumb bell punches. Believe it or not, all the small weights were being used!
-FitBit said I burned 143 calories (I chalk it up to the bench and leg exercises) and had an average heart rate of 111 BPM (max was 124)

 

Kung Fu Sparring Time!

Good class. Small turnout with nice distribution of skills; two upper belts, one Blue Belt and one Orange Belt.

Pretty standard set up. Worked on combos to warm up, then moved to partner attack/defense drills, then to free sparring.

Since it was a small class, Sifu could watch us and advise individually. I was advised to fight more offensively (and I usually don't have a problem being offensive :evil

I'm so used to being reactive that my attacks are relatively slow. The moves aren't as reflexive as they should be.

So, that means I need to spend some more time with the heavy bag (to drill the combos) and jumping rope (to train the footwork).

I did okay tonight...but there's always room for improvement. As Sifu says "No one says they know Kung Fu. They always say they're learning it."

(Unless you're Neo in The Matrix)



Notes:
-FitBit said I burned 500 calories with a max heart rate of 140 BPM.

 

Kung Fu Time!

Hit class tonight since I won't be able to make the Kung Fu II class tomorrow. Plus it's always good to revisit the basics.

Here's how it went down:

Warm Up and Technique
-One Foot Stance - 5/side
-Searching the Sea - 5/side
-Horse Stance Stretch
-High Heel Kick/Inside Crescent Kick - 10/side
-High Heel Kick/Outside Crescent Kick - 10/side
-Heel Thrust Kick - 10/side
-Inside Crescent/Spinning Outside Crescent Kick - 10/side
-Low/High Rear Leg Roundhouse - 10/side
-Heel Thrust/Front Round House Kick - 10/side
-Rear Leg Round House/Spinning Round House Kick - 10/side
-Skip Forward Side Kick - 10/side
-Switch foot/Ax Kick
(moving the length of the studio and back)
-Back Fist/Reverse Punch/Ridge Hand (step on each)
-Back Fist/Reverse Punch/Ridge Hand
-Back Fist/Reverse Punch/Ridge Hand/Steel Step/Spinning Back Fist
-Back Fist/Reverse Punch/Ridge Hand/Steel Step/Spinning Back Fist/Side Kick
-Switch foot/Ax Kick/Straight Punches Moving Forward
-Low Stance Jumps
-Sit Ups - 25
-Back Extensions - 35

Forms
-Sifu came up with an interesting approach for forms tonight. Everyone got in a line and one by one, had to do a section of their form for the whole class. When their turn came up again, we continued from where they left off.

This gave Sifu a chance to "tweak" every one's form section by section.

I ran through Staff. Got some good pointers (loosen up the shoulders, twist the body more, keep the staff close in).

Notes:
-Since we had a little rest time between Form sections, the calorie burn wasn't that much. Fibbit said it was around 350 with an average Heart Rate of 102 BPM.

 

Gympoline

-Heavy Bag - 15 min - Various combos...concentrating mostly on rotating the body to generate "corkscrew power"
-Cable Cross Overs - 50 lbs, 60 lbs, 70 lbs (15, 12, 10)
-Seated Close Grip Row - 105 lbs, 120 lbs, 135 lbs (15, 12, 10)
-Overhead Tricep Cable Rope Pull - 70 lbs, 80 lbs, 100 lbs (15, 12, 10)
-Cable Bicep Curls - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
-Seated Leg Curls - 80 lbs, 90 lbs, 95 lbs (15, 12, 10)
-Seated Leg Extensions - 80 lbs, 90 lbs, 100 lbs (15, 12, 10)
<BONUS> Staff Form - One complete run through - focusing on all the pointers Sifu gave me Monday

Notes
-Medium weights, 15s rest between Sets 1 & 2, 30s rest between Sets 2 & 3
-FitBit said I burned 254 calories with an average heart rate of 113 BPM

 

Kung Fu II Time!

Sifu was busy drilling all the Young 'Uns for the Big Performance Saturday night. And only one other student showed up. So the two of us went outside and worked on Staff Form.

Eventually Sihing Kirby came by and helped us iron out a few kinks.

Spent the whole evening doing that.

FitBit said I burned off 345 calories with a max heart rate of 110 BPM.

I guess waving around a big stick takes a lot of work

 

Gymbolina

The Kung Fu school is closed this weekend so the demo team can all shore up their moves for the Chinese New Year Dinner demos.

So I went to the gym today. Here's how it went down:

-Seated Chest Press - 90 lbs, 110 lbs, 130 lbs (15, 12, 8...should have gone up by smaller increments.
-Seated Lat Pulldown - 90 lbs, 110 lbs, 130 lbs (15, 12, 10...with a break in the last set. Again, increments are probably too high)
-Tricep Dips - 3 x 10
-Seated Preacher Curl - 45 lbs, 50 lbs, 60 lbs (15, 12, 10)
-Seated Shoulder Press - 110 lbs, 120 lbs, 130 lbs (15, 12, 10)
-Seated Leg Press - 165 lbs, 180 lbs, 195 lbs (15, 12, 10)
-Seated Calf Press - 165 lbs, 180 lbs, 195 lbs (15, 12, 10)
-Heavy Bag -15 mins
-Staff Form (at home) 15 mins

Notes:
-Medium weights, 15s rest between Sets 1 & 2, 30s rest between Sets 2 & 3
-FitBit said I burned 343 calories with an average heart rate of 111 BPM
-Went bare knuckle on the heavy bag until a nice young man reminded me they keep spare gloves in a locker in the main room.
-Testing to see if I could remember everything Sihing Kirby taught us on Thursday. Surprisingly...I did!

 

Kung Fu II Time

Now that the Chinese New Year Banquet is over, we were back to having full attendence.

Unfortunately, Sifu always comes back harsher on us because his sifus (Master Lee and Master Marr) critique the demo team.

After all, Sifu's students' performance are a reflection on him.

Anyway, here's how it went down:

Warm Up and Technique
-One Foot Stance - 8/side
-Searching the Sea - 8/side
-Searching the Sea Kick/Switch Legs - 8/side
-Horse Stance/Six Punches - 10
-High Heel Kick/Jumping High Heel Kick
-Inside Crescent Kick/Jumping Inside Crescent Kick
-Outside Crescent Kick/Jumping Outside Crescent Kick
-Cyclonic Kick
-Butterfly Kick
-Frog Splits/Hop into Horse Stance
-Straddle Splits/Hope into Horse Stance
-Sit-Up Punches - 25
-Back Extensions - 35

Forms
-San Lei Keun (yay! finally!) - Spent about 30 minutes going over the first 10 -12 moves in detail.

Notes:
-FitBit clocks my calorie burn at around 305 and my average heart rate at 100 BPM.
-Sifu's focus for today was "perfect stances". Apparently Master Lee and Master Marr did not feel the demo team went "as low as they could go". So we all had to suffer

 

Forgot to log my activity from yesterday, so...

Kung Form Time! (2.15.17)

Spent about 30 minutes running through ALL my Open Hand Forms. Focused on stances, power and precision.

-Sei Fon Sei Bei
-Keun Lei Keun
-Taijin Keun
-Chong Keun
-Sam Lei Keun (up to all the moves I knew)

Notes:
-Hadn't done my Lower Belt Forms in months, but they came back almost instantly.
-Was even able to do Taijin Keun right the first time through. And that's my LEAST favorite form!
-Ironically, I repeatedly messed up Chong Keun, which is my favorite form. But, that's what practice is all about.
-FitBit said I burned off 155 calories as an average heart rate of 100 BPM


Kung Fu II Time! (Tonight - 2.16.17)

Technique (all kicks were performed while moving across the studio)
-High Heel Kick
-Inside Crescent Kick/Jump Spinning Inside Crescent Kick
-Outside Crescent Kick/Jump Spinning Outside Crescent Kick
-Cyclonic Kick
-Punch/Kick/Jumping Punch Kick Punch Kick
-Bow Stance Punch/Jumping/Low Stance/Punch
-Butterfly Kick
-Sit Up Punches - 25
-Back Extensions - 35
-Push Ups - 100 (see notes)
-Horse Stance - 2:30 min

Forms
-Staff - The other Blue Belts and I ran through it together. The last move is still tricky, but I can kind of get it...


Notes:
-FitBit says I burned off 353 calories at an average heart rate of 105 and a max of 125 (which was during Horse Stance)
-Jumping Kicks are not my thing, but I'm noticing improvement each class.
-For the push ups, we could any type or combination of types we wanted, so I did:

• 50 Normal Push Ups
• 10 Knuckle Push Ups
• 10 Tricep Push Ups
• 10 Wide Palm Push Ups
• 10 Spider-Man Push Ups
• 10 Normal Push Ups

Sifu Quote of the Day: "It's easy to be lousy, that takes no effort."

 

Kung Fu Sparring Time!

Nice small class. Mix of grown ups and young 'uns. And we all got to dance!

For whatever reason, I was just off my game tonight. Didn't do badly. Just felt...slow and heavy.

My footwork wasn't bad, but it was just okay. Getting better at jamming kicks and skipping in. But my combos are lacking.

Too much time jabbing with my right (punch and kick) and not engaging my left enough. Which is odd because I'm left handed.

Anyway, this was a good reminder that I need to get back to jumping rope and hitting the heavy bag.

Probably wouldn't hurt to change up my diet too.:dunno:

Notes:
-FitBit said I burned off 440 calories with an average heart rate of 110 BPM.

Sifu Quote of the Day: "First Rule of Kung Fu...Don't get hit!"

 

Gym Foolery

Switched my workout up back to heavy weights/low reps. My goal is, once again, just to strengthen the muscles so they recover faster from injury.

However...I DID visit my good friend The Heavy Bag first. Here's how our reunion went:

Heavy Bag
-Jump Rope - 30 sec
-Jab/Cross (Right Lead Stance) 30 - 45 sec
-Jump Rope - 30 sec
-Jab/Cross (Left Lead Stance) 30 - 45 sec
-Jump Rope - 30 sec
-Jab/Cross/Hook (Right Lead Stance) 30 - 45 sec
-Jump Rope - 30 sec
-Jab/Cross/Hook (Left Lead Stance) 30 - 45 sec
-Jump Rope - 30 sec
-Free Punch Combos (Right Lead Stance) 30 - 45 sec
-Jump Rope - 30 sec
-Free Punch Combos (Left Lead Stance) 30 - 45 sec
-Free Style (Punch/Kick/Footwork Combos) - 3 min x 4 (or maybe 5...see notes)

Weights (Chest, Triceps, Shoulders)
-Bench Press - 155 lbs, 165 lbs, 175 lbs (10, 8, 6)
-Cable Cross-Overs - 60 lbs, 65 lbs, 75 lbs (10, 8, 6)
-Seated Shoulder Press - 110 lbs, 120 lbs, 130 lbs (10, 8, 6)
-Cable Punches (per arm) - 15 lbs, 20 lbs, 25 lbs (10, 8, 6)
-Tricep Dips - 3 x 10
-Steam Room - 5 min

Notes:
-FitBit says I burned 445 Calories with a Max Heart Rate of 160 BPM (avg 110 BPM)
-Spent about 20 minutes total on the Heavy Bag. Worked mostly on footwork and rotational "corkscrew" power. Also tried to work in some front leg punch/kick combos.
-Working on strengthening my Left Lead Stance. Since I'm a Lefty, I've always fought "southpaw" style, but it's good to be versatile.
-As a result, my right leg kick (rear leg kick from Muay Thai) is super strong. Left leg kick...not so much. So I worked a little on that.
-Doing this a few times a week should help my sparring. We shall see...

 

Gymanity

-Heavy Bag - 15 mins-Jump Rope - 30 sec

• Jab/Cross (Right Lead Stance) 30 - 45 sec
• Jump Rope - 30 sec
• Jab/Cross (Left Lead Stance) 30 - 45 sec
• Jump Rope - 30 sec
• Jab/Cross/Hook (Right Lead Stance) 30 - 45 sec
• Jump Rope - 30 sec
• Jab/Cross/Hook (Left Lead Stance) 30 - 45 sec
• Freestyle Punch/Kick Combos

-Seated Lat Pull Down - 140 lbs, 150 lbs, 160 lbs (10, 8, 6)
-Seated Close-Grip Row - 105 lbs, 115 lbs, 130 lbs (10, 8, 6)
-Seated Preacher Curls - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Supinated Rope Cable Curls - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Seated Leg Press - 195 lbs, 210 lbs, 225 lbs (10, 8, 6)

Notes:
-355 Calories burned and a max heart rate of 130 BPM
-Trying to get more comfortable with the side kick and front leg roundhouse combos. Feels pretty natural with right-side lead. But pretty strange on left-side lead.
-Seemed to do a lot of "sitting" today...:banana:

 

Gym Dandy

Heavy Bag - 15 mins

• Jump Rope - 30 sec
• Jab/Cross (Right Lead Stance)- 1 min
• Jump Rope - 30 sec
• Jab/Cross (Left Lead Stance)- 1 min
• Jump Rope - 30 sec
• Jab/Cross/Hook (Right Lead Stance) - 1 min
• Jump Rope - 30 sec
• Jab/Cross/Hook (Left Lead Stance) - 1 min
• Jump Rope - 30 sec
• Free Combinations (duration)

Weights (Chest, Shoulders, Triceps)
-Cable Cross Overs - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Seated Chest Press -140 lbs, 160 lbs, 180 lbs (10, 8, 6)
-Hammer Seated Shoulder Press - 120 lbs, 140 lbs, 160 lbs (10, 8, 6)
-Tricep Dips - 3 x 10
-Overhead Tricep Press 70 lbs, 80 lbs (10, 10)

Notes:
-I forgot my dang FitBit, so no idea how many calories were burned!

 

Kung Fu II Time!

Started right off with Jumping Kicks. Here's how the night went down:

-High Heel Kick/Jumping High Heel Kick
-Outside-the-Shoulder High Heel Kick/Jumping Outside-the-Shoulder High Heel Kick
-Spinning Outside Crescent Kick/Jumping Spinning Outside Crescent Kick
-Rear Leg Roundhouse Kick/Jumping Rear Leg Roundhouse Kick
-Inside Crescent Kick/Jumping Inside Crescent Kick
-Bow Stance/Turn/Cat Stance/Jumping Inside Crescent Kick
-Cyclonic Kick (also called "Tornado Kick"...see notes)
-Low Stance Jumps
-Mizong Run
-Mizong Running Punches
-Mizong Running Palms
-Mizong Running Hammer Fist
-Mizong Running Upswing
-Mizong Running Chop
-Mizong Running Waist Rotations

-Horse Stance - 3 min
-Iron Shirt - 2 min

-Forms - Staff and San Lei Keun

Notes:
-484 Calories burned at an average heart rate of 110 BPM (thinking it was all that jumping).
-I always had trouble with the "Cyclonic Kick". No one ever broke down the mechanics of it. I just showed up to class one night and Sifu said "Do it".
-Did some research over the weekend and discovered that a) it was better known as the Tornado Kick and b) it's basically a very powerful jumping, spinning inside crescent kick.
-So I messed around with the basics over the weekend. It paid off. Sifu said I was getting better (thought I still have a long way to go on these).

Sifu Quote of the Night: "You can't cram for Kung Fu!"

 

Kung Fu II Time!

Tonight, it was all about the formses. But first, a little...

Warm Up
-One Foot Stance - 10/side
-High Heel Kick/Jumping High Heel Kick - 10/side
-Spinning Inside Crescent Kick/Jumping Spinning Inside Crescent Kick - 8/side (people were getting dizzy (including Sifu!))
-Spinning Outside Crescent Kick/Jumping Spinning Outside Crescent Kick - 8/side
-Straddle Splits
-Standing Splits
-Lie Down Push Ups - 10
-Knuckle Push Ups - 10
-Tricep Push Ups - 10
-Spider-Man Push Ups - 10
-Back Bend Push Ups - 10
-Horse Stance - 2 x 2 min (2 min break in between)

Forms
Sifu broke the class into groups organized by belt level. Each group then had to do two sections of which ever form they were working on in front of the rest of the class. When they were finished, the next group did theirs.

When the forms were complete, each ran through their forms several time from start to finish at full speed until the end of class.

Blue Belts worked on Staff Form.

Notes:
-Only 280 Calories burned today. Chalk that up to the down time waiting for our group's turn. Also...there's mercifully little jumping in Staff Form.
-However, Max Heart Rate was 133 BPM (with an average of 110 BPM)

Sifu Quote of the Day: "It's no good if it's easy. You never learn anything that way!"

 

I had a severe case of The Lazies and skipped Friday's sparring class.

Then a severe attack of The Shames today prompted me to engage in some Kung Fu-lery.

Here's how it went down:

-High Heel Kick - 10/side
-Inside Crescent Kick - 10/side
-Outside Crescent Kick - 10/side
-Jumping High Heel Kick - 10/side
-Jumping Inside Crescent kick - 10/side
-Cyclonic Kick (see notes)
-Butterfly Kick (see notes)
-Staff - Last section
-Son Lei Keun
-Stretches

• Straddle Splits
• Standing Splits
• Cobra

Notes:
-175 Calories burned and an Average Heart Rate of 95 BPM. Not bad for a 30-minute workout
-Bad weather prevents me from working out outside, so I couldn't really let loose on the Cyclonic and Butterfly Kicks
-However, I could step through the mechanics of it. I think I understand the foot, hand and body placement now. The real practice now is putting it all together and literally getting off the ground.

 

Gym Tyme

-Heavy Bag - 15 mins

• Jump Rope - 30 sec
• Jab/Cross (Right Leg Lead)
• Jump Rope - 30 sec
• Jab/Cross (Left Leg Lead)
• Jump Rope - 30 sec
• Jab/Cross/Hook (Right Leg Lead)
• Jump Rope - 30 sec
• Jab/Cross/Hook (Left Leg Lead)
• Jump Rope - 1 min
• Punch/Kick Combos
• Footwork Drills

-Seated Lat Pull Down - 150 lbs, 160 lbs, 180 lbs (10, 8, 6)
-Seated Individual Cable Rows (per arm) - 60 lbs, 80 lbs, 100 lbs (10, 8, 6)
-Preacher Curl - 60 lbs, 70 lbs, 80 lbs (10, 8, 8...need to go up in weight)
-Standing Cable Supinated Curl - 60 lbs, 70 lbs, 80 lbs (10, 8, 8...need to go up in weight)
-Seated Leg Press - 195 lbs, 210 lbs, 225 lbs (10, 8, 6...need to go up in weight)

Notes:
-275 Calories burned at a Max Heart Rate of 110 BPM

 

Gym Agyn

Missed Kung Fu last night because of work. But I still made tyme fyr thy gym.

Here's how it went down:

-Heavy Bag - 15 min (no jump rope...just combos)
-Bench Press - 155 lbs, 175 lbs, 185 lbs (10, 7, 5)
-Military Press - 130 lbs, 140 lbs, 150 lbs (10, 8, 6)
-Tricep Dip - 3 x 10
-Cable Cross-Overs - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Cable Punches - 20 lbs, 25 lbs, 30 lbs (10, 8, 6...in Orthodox Stance and "Southpaw")

Notes:
-Forgot my FitBit today! :jawdrop: