"Who you are is who you are; you can't hide who you are. "
"Practice does not make perfect, practice makes permanent."
-Kelley Starrett, Crossfit San Fransisco/Crossfit Mobility Expert.
Who are you? And, how much permanence do you strive for daily?
OSU!
Hangtime Fit. Yoshukai Strong. OSU!
Showing posts with label life. Show all posts
Showing posts with label life. Show all posts
Wednesday, April 11, 2012
Friday, April 6, 2012
4/5/2012 Early AM Session
Warm up:
Mobilization stretches
Bergener Warm up
Today's torture was 5x5 Max Strength.
Push Press (155) [PB Match]
Romanian Deadlift (275) [PB]
Double Arm Row (185)
Leg Press (630)
Now here's the downside; I lost all of the numbers for this session (*sigh* Technology, gotta love it), but I do recall some of the max weights
That said, I didn't reach 5 sets on the leg press, I was pooped. It looks like I wasn't tracking the two arm row, so the 185 makes a PB by default as a baseline. Not bad for a session where the point was just to make it through...
Finisher:
2 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
Abs:
20 x 45LB Seated Russian Twists
20 x 45LB Seated Russian Twists
45LB Seated Russian Twists to failure (26)
Stretch then end scene.
OSU!
Mobilization stretches
Bergener Warm up
Today's torture was 5x5 Max Strength.
Push Press (155) [PB Match]
Romanian Deadlift (275) [PB]
Double Arm Row (185)
Leg Press (630)
Now here's the downside; I lost all of the numbers for this session (*sigh* Technology, gotta love it), but I do recall some of the max weights
That said, I didn't reach 5 sets on the leg press, I was pooped. It looks like I wasn't tracking the two arm row, so the 185 makes a PB by default as a baseline. Not bad for a session where the point was just to make it through...
Finisher:
2 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
1 min 7/5 burst on the heavy bag
30 Double unders
Abs:
20 x 45LB Seated Russian Twists
20 x 45LB Seated Russian Twists
45LB Seated Russian Twists to failure (26)
Stretch then end scene.
OSU!
Tuesday, April 3, 2012
Managing Expectation, Part I
I'm going to have to tread lightly...very lightly...with this topic, but it's one that I feel needs to be addressed. Before I get started, let me state, I love karate. After all, it's both an individual and a team sport; a karate-ka can learn a plethora about themselves in this sport. Physical boundaries can be expanded, the impossible can be made possible. Over the years, I've seen children and adults experience tons of progress and growth.
Specifically, I love Yoshukai Karate; if I didn't, I wouldn't dedicate the time I do to this style. Nothing is perfect, but I feel like there is a ton of good in Yoshukai Karate.
But let's be honest: in the grander scheme of things, on the surface anyway, that all accounts for a hill of beans.
"Are you serious, Hangtime...you don't possibly believe that...do you?" Yes, yes I do. And besides, you read it on the internet, so it must be true. ;-)
Let me explain: You've been doing this karate stuff for several years, you're a brown belt and it looks good on you...black would look even better. But let me ask you a question: how do you feel about sparring?
...not a big fan, that's OK, your kata is phenomenal. That must make you amongst the the top...five, ten baddest people on the planet...right? Nope, not even close.
OK - let's try another scenario: You fight like a beast in the dojo. It's lonely at the top...in fact, it's just you and Sensei...and the clock is ticking for him. You'll catch him before the next rank test...you're well on your way to dojo domination. To boot, your kata is impeccable. If Chuck Norris existed in iambic pentameter, he would be you...pure poetry in motion. You are king of the jungle, a young lion in his prime...rawwwrrr!
Amazing...I'm with ya. You're nothing to balk at. But...what happens if an argument or confrontation happens 3 feet away from you? Do you soil your pants? Step back into a fighting stance with your hands waaaaaaaaay too low to actually stop anything? I know, you immediately step back into zenkutsudachi and kiyah, right?!
Any of the above and boy, are you in trouble.
I say all of that (and I jipped you about 5 more scenarios, I figure by now you get the point) to say this; the expectations you have with your karate needs to be served with a heaping helping of reality and perspective. Without it, you're toast.
Let me explain: In Yoshukai karate, like many others, we have kata, kumite (Japanese style and point sparring), weapons & self defense. It's hard to focus on any one thing, with such a broad range, but if you're mastering one, you're neglecting a lot of material. Overall, that point is neither here nor there for the purposes of this post, but it's true. And I'll be you a dollar that you had never thought of that.
Sometimes, it seems as though there is a false sense of bravado obtained by your everyday, casual karate-ka. Being a "casual everyday karate-ka" is not a problem, the false sense of bravado is. Doing good kata does not make you the baddest person on the planet. And here's something that may shock you: being a good fighter does not make you the baddest person on the planet either (and let's go ahead and include how you swing a nunchuka and/or bo).
Kata Konnections
Pay very close attention to this next statement: kata != fighting. Yep, I said it, and you cannot convince me otherwise. I'll take another step over that sacred line and say: "The only effectiveness kata has in fighting is the cardio...and that's only if you do them one after another after another as hard as you can". Yep...I said it.
Some, SOME, karate-ka take the time to bunkai kata; there's problem number one; SOME. Not very many, at that.Even those of us that could pull something out of their tokus for the moves of some kata, surely don't believe that most of it would work in a self defense situation...or at least I hope. Let's draw some analogies: I call the "base" bunkai the potatoes. I am a french fry guy, so my potatoes will be fries, but I digress. They're good; they make a great side dish or even a great snack, but not a good main course. Sometimes, I'll take the snack, but it's just that --a snack. Dive deeper young Padawan, there's meat behind those potatoes. How can the lesson behind that bunkai be applied. Think about it...try it out; how does it work out for you? Not well? What did you learn, though? How does that work for you? Better? Enjoy your steak.
I'm not suggesting that kata doesn't have it's merits, I am merely imploring you, the reader, to put it in its proper place. It is a way to develop coordination, drill concepts applicable to both fighting and self defense, develop strength and stamina (if done right...)...it could even be used to get you onto ESPN screaming like a banshee! OK, let's leave that last one out, shall we? :-D
Why Are You Really Here?
Many people take karate for the self defense benefit...but...are no where to be found on sparring night.
...really?!? REALLY!!?!
So, help me understand; you come to the dojo in hopes that you will be prepared in the unlikely event that someone attacks you on the street...but you don't want to condition yourself for what might happen to you...because...it...hurts...
Errr. Riddle me this, Batman, on the street is your expectation that you will end any conflict swiftly, with one blow, without breaking a sweat. Hmm. Upon what experience are you basing this expectation? Your bench press must be awe inspiring...and you must spend a fortune in heavy bags. Seriously, you need to be in the dojo, learning how to hit and be hit, feeling the pressure of not being the second coming of Bruce Lee, learning how to manage the adrenaline rush you WILL FEEL if you find yourself remotely close to a self defense situation.
The notion that sparring hurts is valid; it does. It certainly isn't ticklish. But that pain doesn't change; your reaction and coping mechanisms do. Skip out on sparring night at your own risk...I'll be you TEN dollars your Plan A reduces greatly if you aren't equipped mentally for being hit.
The Great Self Defense Debate
OK, green belt. You've made it to the big time...first line! Good stuff. This next test should be easy...right? I mean, you only have one new weapon/kata and a few self defense techniques to demonstrate. That's cake!
Punch, side step, chudan tsuki, stomp the foot and end with an ax kick...cake, I say!
Hold on, one second. Think back to the last time you punched full force someone the size of your partner, I mean, really swung for the fences. How'd that work out for you? Did they continue to stand there, waiting for your next technique or did the double over in pain? If you said the former, you might want to go back to the drawing board.
I often tell students self defense needs to be quick, violent and explosive --if your self defense for testing is slow, tentative and gentle...you might want to go back to the drawing board. By no means am I suggesting you hurt your partner, absolutely not, but you should be convinced (and be honest!), "Man, that's going to really hurt". The litmus test: Does your partner cringe when you execute? If they don't, they're either really trusting or not the least bit afraid you're going to hurt them if you make contact; my money is on the latter.
Oh, and one more thing: are you actually going to remember that? What are you going to do if you do not? ...yep, thought so, you hadn't thought of that.
So Why Waste Time?
Here's where I bring all of this back home. I'm not saying karate is bad; in fact, if I've done my job correctly, you're brain is running 100MPH...as it should be ALWAYS after you leave the dojo or while you're training.
If you're mailing it in, you're not doing yourself any favors...in fact, if you're mailing it in, you're at even more of a disadvantage than someone who is disillusioned. You've got some serious homework to do. I mean, you don't really even have a clue what you're doing and how bad a situation may get for you.
How does this change...where do I start? Ask questions. Find the meat and enjoy both the meat and the potatoes! Talk about what you're doing with your instructor, think about what you're doing (and ask how it applies, how is it useful) and most importantly, be realistic about what you're doing!! Never assume what you're doing is enough, chances are it's not. Stamina, strength training, technique...especially technique...can always improve, but these are the tools, you are the house! Put the pieces of your training, your karate toolkit, in order --each tool has a specific use and purpose. If you think kata, kumite and self defense (for testing) is all you need, you're sorely mistaken! Remember, meat and potatoes.
More on managing expectations later...stay tuned for Part 2.
OSU!
Specifically, I love Yoshukai Karate; if I didn't, I wouldn't dedicate the time I do to this style. Nothing is perfect, but I feel like there is a ton of good in Yoshukai Karate.
But let's be honest: in the grander scheme of things, on the surface anyway, that all accounts for a hill of beans.
"Are you serious, Hangtime...you don't possibly believe that...do you?" Yes, yes I do. And besides, you read it on the internet, so it must be true. ;-)
Let me explain: You've been doing this karate stuff for several years, you're a brown belt and it looks good on you...black would look even better. But let me ask you a question: how do you feel about sparring?
...not a big fan, that's OK, your kata is phenomenal. That must make you amongst the the top...five, ten baddest people on the planet...right? Nope, not even close.
OK - let's try another scenario: You fight like a beast in the dojo. It's lonely at the top...in fact, it's just you and Sensei...and the clock is ticking for him. You'll catch him before the next rank test...you're well on your way to dojo domination. To boot, your kata is impeccable. If Chuck Norris existed in iambic pentameter, he would be you...pure poetry in motion. You are king of the jungle, a young lion in his prime...rawwwrrr!
Amazing...I'm with ya. You're nothing to balk at. But...what happens if an argument or confrontation happens 3 feet away from you? Do you soil your pants? Step back into a fighting stance with your hands waaaaaaaaay too low to actually stop anything? I know, you immediately step back into zenkutsudachi and kiyah, right?!
Any of the above and boy, are you in trouble.
I say all of that (and I jipped you about 5 more scenarios, I figure by now you get the point) to say this; the expectations you have with your karate needs to be served with a heaping helping of reality and perspective. Without it, you're toast.
Let me explain: In Yoshukai karate, like many others, we have kata, kumite (Japanese style and point sparring), weapons & self defense. It's hard to focus on any one thing, with such a broad range, but if you're mastering one, you're neglecting a lot of material. Overall, that point is neither here nor there for the purposes of this post, but it's true. And I'll be you a dollar that you had never thought of that.
Sometimes, it seems as though there is a false sense of bravado obtained by your everyday, casual karate-ka. Being a "casual everyday karate-ka" is not a problem, the false sense of bravado is. Doing good kata does not make you the baddest person on the planet. And here's something that may shock you: being a good fighter does not make you the baddest person on the planet either (and let's go ahead and include how you swing a nunchuka and/or bo).
Kata Konnections
Pay very close attention to this next statement: kata != fighting. Yep, I said it, and you cannot convince me otherwise. I'll take another step over that sacred line and say: "The only effectiveness kata has in fighting is the cardio...and that's only if you do them one after another after another as hard as you can". Yep...I said it.
Some, SOME, karate-ka take the time to bunkai kata; there's problem number one; SOME. Not very many, at that.Even those of us that could pull something out of their tokus for the moves of some kata, surely don't believe that most of it would work in a self defense situation...or at least I hope. Let's draw some analogies: I call the "base" bunkai the potatoes. I am a french fry guy, so my potatoes will be fries, but I digress. They're good; they make a great side dish or even a great snack, but not a good main course. Sometimes, I'll take the snack, but it's just that --a snack. Dive deeper young Padawan, there's meat behind those potatoes. How can the lesson behind that bunkai be applied. Think about it...try it out; how does it work out for you? Not well? What did you learn, though? How does that work for you? Better? Enjoy your steak.
I'm not suggesting that kata doesn't have it's merits, I am merely imploring you, the reader, to put it in its proper place. It is a way to develop coordination, drill concepts applicable to both fighting and self defense, develop strength and stamina (if done right...)...it could even be used to get you onto ESPN screaming like a banshee! OK, let's leave that last one out, shall we? :-D
Why Are You Really Here?
Many people take karate for the self defense benefit...but...are no where to be found on sparring night.
...really?!? REALLY!!?!
So, help me understand; you come to the dojo in hopes that you will be prepared in the unlikely event that someone attacks you on the street...but you don't want to condition yourself for what might happen to you...because...it...hurts...
Errr. Riddle me this, Batman, on the street is your expectation that you will end any conflict swiftly, with one blow, without breaking a sweat. Hmm. Upon what experience are you basing this expectation? Your bench press must be awe inspiring...and you must spend a fortune in heavy bags. Seriously, you need to be in the dojo, learning how to hit and be hit, feeling the pressure of not being the second coming of Bruce Lee, learning how to manage the adrenaline rush you WILL FEEL if you find yourself remotely close to a self defense situation.
The notion that sparring hurts is valid; it does. It certainly isn't ticklish. But that pain doesn't change; your reaction and coping mechanisms do. Skip out on sparring night at your own risk...I'll be you TEN dollars your Plan A reduces greatly if you aren't equipped mentally for being hit.
The Great Self Defense Debate
OK, green belt. You've made it to the big time...first line! Good stuff. This next test should be easy...right? I mean, you only have one new weapon/kata and a few self defense techniques to demonstrate. That's cake!
Punch, side step, chudan tsuki, stomp the foot and end with an ax kick...cake, I say!
Hold on, one second. Think back to the last time you punched full force someone the size of your partner, I mean, really swung for the fences. How'd that work out for you? Did they continue to stand there, waiting for your next technique or did the double over in pain? If you said the former, you might want to go back to the drawing board.
I often tell students self defense needs to be quick, violent and explosive --if your self defense for testing is slow, tentative and gentle...you might want to go back to the drawing board. By no means am I suggesting you hurt your partner, absolutely not, but you should be convinced (and be honest!), "Man, that's going to really hurt". The litmus test: Does your partner cringe when you execute? If they don't, they're either really trusting or not the least bit afraid you're going to hurt them if you make contact; my money is on the latter.
Oh, and one more thing: are you actually going to remember that? What are you going to do if you do not? ...yep, thought so, you hadn't thought of that.
So Why Waste Time?
Here's where I bring all of this back home. I'm not saying karate is bad; in fact, if I've done my job correctly, you're brain is running 100MPH...as it should be ALWAYS after you leave the dojo or while you're training.
If you're mailing it in, you're not doing yourself any favors...in fact, if you're mailing it in, you're at even more of a disadvantage than someone who is disillusioned. You've got some serious homework to do. I mean, you don't really even have a clue what you're doing and how bad a situation may get for you.
How does this change...where do I start? Ask questions. Find the meat and enjoy both the meat and the potatoes! Talk about what you're doing with your instructor, think about what you're doing (and ask how it applies, how is it useful) and most importantly, be realistic about what you're doing!! Never assume what you're doing is enough, chances are it's not. Stamina, strength training, technique...especially technique...can always improve, but these are the tools, you are the house! Put the pieces of your training, your karate toolkit, in order --each tool has a specific use and purpose. If you think kata, kumite and self defense (for testing) is all you need, you're sorely mistaken! Remember, meat and potatoes.
More on managing expectations later...stay tuned for Part 2.
OSU!
Sunday, March 25, 2012
No, I'm not quite myself today, sir...
This post is strictly for therapy...
Yesterday I was awarded my sandan, or third degree black belt for the martial arts uninitiated. It was sweet. Nearly nine years of work amounting to a new milestone. 3 years of hard work, discovery, new avenues of progress, all came to a head yesterday when I received that certificate. It was even better because I received it in my hometown and in my home dojo...not *my* dojo, mind you, but the dojo that I poured out a lot of sweat and blood in. The place that formed me as a karate-ka. Some important lessons were formed in that gymnasium...some great friendships were forged there too. In fact, I met the love of my life, my life partner & wife, in that room.
I stood there at attention, and as the first degree promotions came to an end, I figured out that my promotion would be the next to last given out. I was not the next to last person in line. This was a home game, so to speak, so I figured that would only make sense. Mrs. B. was being promoted to yandan...the last sandan certificate awarded had to have been mine.
Now, being promoted in my home dojo is nothing new. I've taken each of my dan tests at the same annual organization event -Winter Camp- and our tournament is always the next event after Winter Camp. I've received all three dan promotions in the Team Atlanta dojo.
Trivia item - I've taken all three dan tests at the same annual event, in the same state, and (I'm fairly certain) in the same month...but not all in the same city. :)
...but I digress...
Sure enough, my "sandan buddy" Miss H was called as the next to last sandan promotion, and then I heard my name.
As with every other promotion, I patted my side, bowed and bellowed a loud, but short...almost staccato kiyah --"OSU!" -- stepped behind my line, ran down the line to my left, turned the corner and headed to the front of the dojo...I patted my side again, came to attention,bowed and bellowed another kiyah in front of Hu-Kaicho T.
I received my certificate, thanked Hu-Kaicho, but I could not smile. I looked to my right and I saw my beautiful wife taking pictures and my sweet son in his gi...I couldn't. Crack. A. Smile. I couldn't muster it because in my peripheral vision, I could see Shihan L and immediately to his right, I was given another reminder that my Sensei was no longer with us. To put it mildly...it hurt. I should at least accept it and move on, otherwise this blog could get pretty clogged with posts like this one.
I bowed, stepped back and ran back to my place in line. Nearly step for step, the identical route I took to get there. I made eye contact with Mrs. B...still couldn't muster that smile...
When it was all said and done, the newly promoted students all shook hands with the Shihans...that's when it really hit. There would be no exchanging of glances designed to make the other person bust out in laughter; there would be no shenanigans before or after the pictures...none of that. Nothing but another reminder. I shook my Sensei's sensei's hand and it got just that much harder. Then again to Shihan L, the last shihan in line and I think it broke my mood for the day.
Fast forward a few hours...it had been a busy day. I didn't compete (which, is also a milestone for my Yoshukai career --prior to yesterday, I'd never been to a Yoshukai tournament having not competed...thanks pollen and allergy season). I spent the day assisting Hu-Kaicho C with keeping things moving along; getting judges to rings, timekeepers & scorekeepers to rings and even finding someone to make a lunch run. Shihan G pulled me aside at one point and said "Are you OK?"
I said I did...then I blamed it on the pollen...then I tried to assure him I was fine. He saw through all of that. He could tell something was up, whether I was willing to admit it or not. He did stop probing, but I don't think he was convinced that I was OK. All of that said, I do appreciate his concern. :-)
In many ways, I felt like I spent the rest of the day trying to prop my mood up with a stick..no dice. I laid in bed last night, my wife taking her shower, and I caved. I am human, right? I think it's fair to say that few people understand. It's not the typical student/teacher relationship; he was a friend, a good friend. Few people can and will understand because I myself didn't quite grasp the depth of our friendship/relationship until he was gone. I can honestly say very few days go by when I don't think about him or laugh when I hear something he would have found funny. I do, however, feel fortunate that I do still feel a little of his presence in that gymnasium --God, how I hope that never fades....
Until next time, my friend.
OSU!
Yesterday I was awarded my sandan, or third degree black belt for the martial arts uninitiated. It was sweet. Nearly nine years of work amounting to a new milestone. 3 years of hard work, discovery, new avenues of progress, all came to a head yesterday when I received that certificate. It was even better because I received it in my hometown and in my home dojo...not *my* dojo, mind you, but the dojo that I poured out a lot of sweat and blood in. The place that formed me as a karate-ka. Some important lessons were formed in that gymnasium...some great friendships were forged there too. In fact, I met the love of my life, my life partner & wife, in that room.
I stood there at attention, and as the first degree promotions came to an end, I figured out that my promotion would be the next to last given out. I was not the next to last person in line. This was a home game, so to speak, so I figured that would only make sense. Mrs. B. was being promoted to yandan...the last sandan certificate awarded had to have been mine.
Now, being promoted in my home dojo is nothing new. I've taken each of my dan tests at the same annual organization event -Winter Camp- and our tournament is always the next event after Winter Camp. I've received all three dan promotions in the Team Atlanta dojo.
Trivia item - I've taken all three dan tests at the same annual event, in the same state, and (I'm fairly certain) in the same month...but not all in the same city. :)
...but I digress...
Sure enough, my "sandan buddy" Miss H was called as the next to last sandan promotion, and then I heard my name.
As with every other promotion, I patted my side, bowed and bellowed a loud, but short...almost staccato kiyah --"OSU!" -- stepped behind my line, ran down the line to my left, turned the corner and headed to the front of the dojo...I patted my side again, came to attention,bowed and bellowed another kiyah in front of Hu-Kaicho T.
I received my certificate, thanked Hu-Kaicho, but I could not smile. I looked to my right and I saw my beautiful wife taking pictures and my sweet son in his gi...I couldn't. Crack. A. Smile. I couldn't muster it because in my peripheral vision, I could see Shihan L and immediately to his right, I was given another reminder that my Sensei was no longer with us. To put it mildly...it hurt. I should at least accept it and move on, otherwise this blog could get pretty clogged with posts like this one.
I bowed, stepped back and ran back to my place in line. Nearly step for step, the identical route I took to get there. I made eye contact with Mrs. B...still couldn't muster that smile...
When it was all said and done, the newly promoted students all shook hands with the Shihans...that's when it really hit. There would be no exchanging of glances designed to make the other person bust out in laughter; there would be no shenanigans before or after the pictures...none of that. Nothing but another reminder. I shook my Sensei's sensei's hand and it got just that much harder. Then again to Shihan L, the last shihan in line and I think it broke my mood for the day.
Fast forward a few hours...it had been a busy day. I didn't compete (which, is also a milestone for my Yoshukai career --prior to yesterday, I'd never been to a Yoshukai tournament having not competed...thanks pollen and allergy season). I spent the day assisting Hu-Kaicho C with keeping things moving along; getting judges to rings, timekeepers & scorekeepers to rings and even finding someone to make a lunch run. Shihan G pulled me aside at one point and said "Are you OK?"
I said I did...then I blamed it on the pollen...then I tried to assure him I was fine. He saw through all of that. He could tell something was up, whether I was willing to admit it or not. He did stop probing, but I don't think he was convinced that I was OK. All of that said, I do appreciate his concern. :-)
In many ways, I felt like I spent the rest of the day trying to prop my mood up with a stick..no dice. I laid in bed last night, my wife taking her shower, and I caved. I am human, right? I think it's fair to say that few people understand. It's not the typical student/teacher relationship; he was a friend, a good friend. Few people can and will understand because I myself didn't quite grasp the depth of our friendship/relationship until he was gone. I can honestly say very few days go by when I don't think about him or laugh when I hear something he would have found funny. I do, however, feel fortunate that I do still feel a little of his presence in that gymnasium --God, how I hope that never fades....
Until next time, my friend.
OSU!
Tuesday, March 13, 2012
3/13/2012 Early AM Session
Before I got started, it occurred to me that on this day 5 years ago, I lost my nephew far, far too young. I was already pumped for this session, but thinking of him gave me a little extra. We weren't particularly close, but that matters not at all; he is my nephew, my sister's son. He was a very funny guy and by funny I mean you don't want to be caught in his crosshairs...he will make you laugh at yourself while ripping you a new one in the most brutal of ways. And that's what people loved about him. I miss hearing him "cut" on people, and the laughter that came out of it. I miss you, Dude...
Donald, this one was for you.
Warm up:
Circuit x 2:
8x15LB DB Windmills
10 x15LB DB External Rotations
10 x15LB DB Romanian Deadlifts
8 x 135LB Bench Press
5 pullups
Light stretching
Workout:
Crossfit Lynne -- Five Rounds max reps:
Bench Press @ body weight (185) 10, 5, 6, 3, 4
Pullups 9,9, 12 (kipping), 8 (kipping), 6
I am very impressed with myself on the bench press! A little over two years ago I hoisted 185 for the first time EVER. I was mired down @ 185 for 18 months before I moved past that and hit a 1RM of 215LBS. I spent most of 2010 and 2011 trying to perform 20 reps in 10 sets...10 reps in one set is huge for me.
The finish:
1-5 DB Swings (55LBS) & Snatch (35LBS)
Weighted leg raises: 10 x 10LBS, 10 x 20LBS, 10 x 20LBS
Good stretch and called it quits :)
OSU!
Donald, this one was for you.
Warm up:
Circuit x 2:
8x15LB DB Windmills
10 x15LB DB External Rotations
10 x15LB DB Romanian Deadlifts
8 x 135LB Bench Press
5 pullups
Light stretching
Workout:
Crossfit Lynne -- Five Rounds max reps:
Bench Press @ body weight (185) 10, 5, 6, 3, 4
Pullups 9,9, 12 (kipping), 8 (kipping), 6
I am very impressed with myself on the bench press! A little over two years ago I hoisted 185 for the first time EVER. I was mired down @ 185 for 18 months before I moved past that and hit a 1RM of 215LBS. I spent most of 2010 and 2011 trying to perform 20 reps in 10 sets...10 reps in one set is huge for me.
The finish:
1-5 DB Swings (55LBS) & Snatch (35LBS)
Weighted leg raises: 10 x 10LBS, 10 x 20LBS, 10 x 20LBS
Good stretch and called it quits :)
OSU!
Friday, December 30, 2011
Kaizen, baby!
Referring back to my post on goals, goal setting and my 2012 goals, a friend pointed two things out to me: first, all of my goals are concentrated in the first six months of the year and second, goal #9 implies I'm content with what I accomplish within the first quarter to half of the year. Can't argue with the picture that's painted, however, that not the case. My goals for the year are "front loaded", to allow for future goals or furthering the stated goals. This also allows me to discover and implement new goals and milestones. I guess, it's fair to say, these are my goals as of now; once those goals are accomplished, I have the latitude to evaluate those accomplishments & move forward or assess whether or not it's feasible to push beyond the boundary set. Resting on my laurels is not something that I do; I'm always looking to improve, learn and grow.
Kaizen, or continuous improvement, is the singular word I would use to describe my fitness and martial arts endeavors --I hate moving backwards (unless, it paves the way to steamroll forward). I wanted to ensure that you, the reader, didn't leave with the impression that I am satisfied with accomplishing eight goals in the gym by June and coasting through the rest of the year...well, I am satisfied with that, but only in the moment.
Football fans will appreciate this analogy: Great defensive backs and quarterbacks both have one trait in common that makes them great --a short memory. Same thing applies in karate, fitness and life in general; doesn't matter if the discussion is about accomplishments or failures. It happened, move on. When you fail, forget it, get past it, learn from it and capitalize. When you do something great, good! Celebrate a little, enjoy it and get back to work on the next thing. No one cares what you did last year and neither should you.
Kaizen, baby. Live it, love it, embrace it. As you read through, I hope you pick up on that theme. Always looking to get better. The very embodiment of the phrase "Yoshukai Strong" is based in the notion of kaizen. Continuous improvement, not just through the first six months or even six years; CONTINUOUSLY!
OSU!
CM
Kaizen, or continuous improvement, is the singular word I would use to describe my fitness and martial arts endeavors --I hate moving backwards (unless, it paves the way to steamroll forward). I wanted to ensure that you, the reader, didn't leave with the impression that I am satisfied with accomplishing eight goals in the gym by June and coasting through the rest of the year...well, I am satisfied with that, but only in the moment.
Football fans will appreciate this analogy: Great defensive backs and quarterbacks both have one trait in common that makes them great --a short memory. Same thing applies in karate, fitness and life in general; doesn't matter if the discussion is about accomplishments or failures. It happened, move on. When you fail, forget it, get past it, learn from it and capitalize. When you do something great, good! Celebrate a little, enjoy it and get back to work on the next thing. No one cares what you did last year and neither should you.
Kaizen, baby. Live it, love it, embrace it. As you read through, I hope you pick up on that theme. Always looking to get better. The very embodiment of the phrase "Yoshukai Strong" is based in the notion of kaizen. Continuous improvement, not just through the first six months or even six years; CONTINUOUSLY!
OSU!
CM
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