All sports, no matter the discipline, have somethings in common. Swimmers have to learn how to stroke and kick, baseball players have to learn how to swing and catch, karate-ka have to learn how to kick and punch; every sport has basics.
The basics, no matter the sport, are the foundation of every sport. Solid basics usually means solid everything; and if everything is not solid, get some grease on that squeaky wheel, please!
There is some credence, a lot of credence, to understanding the basics of multiple sports; running well, having good jumping technique (pick a sport...), good general physical preparedness (push ups, sit ups, etc), dribbling a ball, lifting a weight, whatever the action may be (yes, even curling) lends itself to you becoming a better athlete.
Better athletes perform better athletically --makes sense, doesn't it?
I say all of that to simply say this: don't discount any aspect of physical activity that does not directly relate to your sport. If you take a long, hard look at what you do and what someone else is doing, you'll be shocked to find out that there is a lot to be learned outside of your own walls.
I'm just saying...
OSU!
Hangtime Fit. Yoshukai Strong. OSU!
Showing posts with label spirit. Show all posts
Showing posts with label spirit. Show all posts
Tuesday, January 15, 2013
Wednesday, April 11, 2012
Food For Thought
"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!
"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!
Friday, April 6, 2012
2012 First Quarter Review
Previously, on Yoshukai Strong...
That said, here are my goals for 2012:First quarter 2012 is in the books. I want to take a look at the goals I set for the year and reevaluate. Looking at some of them...I wonder what I was smoking when I came up with these.
- Keep training focused by dividing the session into strict, time-based segments, by the end of January.
- Increase leg press working rate to 800LBS (2 rep minimum) by February 1, 2012
- Work toward 3 times bodyweight deadlift 1RM (1 rep max), based on average weight (180LBS) by Feb 4, 2012
- Complete sandan test on Feb 10, 2012...preferably in one piece.
- 100 consecutive double unders by May, 1 2012
- Perform 100LB DB Bench Press by Feb 1, 2012
- Perform 225LB Bench Press 1RM by April 1, 2012
- Perform 400LB Squat by June 1, 2012
- Maintain ability to perform all achieved goals through end of 2012
Goal 1: Keep training focused by dividing the session into strict, time-based segments, by the end of January.
The card system I'm using now goes a long way in helping keep sessions going. Having a plan is a good thing. There are some of the planned workouts that simply run long. In fact, I have two coming up: "52 pickup" and "Crossfit Angie" :-/
Goal 2: Increase leg press working rate to 800LBS (2 rep minimum) by February 1, 2012
I haven't met this goal yet, but, I could. I need to prioritize it and do leg presses before I'm too beat to complete them. I have flirted with the low 700's since the beginning of the year...I have no doubts I can do this, I just need to do it (even if only for the sake of saying I did).
Goal 3: Work toward 3 times bodyweight deadlift 1RM (1 rep max), based on average weight (180LBS) by Feb 4, 2012
Lofty goals aren't a bad thing, but unrealistic goals are. My current PB is 350LBS, which is less than half of my current bodyweight (188LBS) - 2.5 times BW sounds a lot more reasonable....by end of the year.
Goal 4: Complete sandan test on Feb 10, 2012...preferably in one piece.
Nearly lost an eye, but I made it :)
Goal 5: Perform 100LB DB Bench Press by Feb 1, 2012
Done, and... (1/19)
Goal 6: Perform 225LB Bench Press 1RM by April 1, 2012
Done! (230 on 3/8)
No time to rest, however. Still plenty of mileage left to burn up and more goals left to accomplish.
How are you doing with your goals for the year? Do you work on them daily?? If not, it's not too late, get back on the wagon!
OSU!
4/6/2012 Early AM Session
This morning's session inspired the question: "What on earth was I thinking when I made THIS ONE up?".
I also realized that I may have failed in my efforts to not repeat a single session. The session this morning looked to have a duplicate card as well...I will have to check to be sure, but it would be a bummer if I screwed that up! That said, it was a replacement for the next card on deck...which also means I'm in trouble with the remaining workouts, because I am sure they've all been swapped out at some point and I'm getting to the point of not having any latitude to do that going forward. D'oh.
Warm up:
Circuit x 2
10 x 10 DB WIndmills
10 x 10 DB External Rotations
Burgener's Warm Up
7x25LB DB Halos.
My shoulders were a smidge on the stiff side from yesterday's session and sparring at the dojo...should be interesting.
Todays session was a Ring session...fun stuff.
As written:
Circuit x 5
Pullups x 8
Dips x 8
L-sit, to inverted position, pullup, pike to L-sit x 5
Thrusters x 8
Sounds good in theory, but I had to scale it back some. I did manage to get through two circuits before deciding this wasn't going to happen as planned.
As performed:
Circuit x 5
Pullups x 6
Dips x 6
L-sit, lever to inverted position, pullup, pike to L-sit x 3
Thrusters x 5 @ 75LBS
Abs (on a bench):
Leg Raises - 10 x 15LBS, 10 x 15LBS,10 x 15LBS
Knee ups - 10 x 30LBS, 10 x 30LBS,10 x 30LBS
Finisher: Untimed bag round. ~3 minutes or so. I'm starting to get back into form, where punches and combinations are flowing nicely. Now the plan is to not let this progress slide!
OSU!
I also realized that I may have failed in my efforts to not repeat a single session. The session this morning looked to have a duplicate card as well...I will have to check to be sure, but it would be a bummer if I screwed that up! That said, it was a replacement for the next card on deck...which also means I'm in trouble with the remaining workouts, because I am sure they've all been swapped out at some point and I'm getting to the point of not having any latitude to do that going forward. D'oh.
Warm up:
Circuit x 2
10 x 10 DB WIndmills
10 x 10 DB External Rotations
Burgener's Warm Up
7x25LB DB Halos.
My shoulders were a smidge on the stiff side from yesterday's session and sparring at the dojo...should be interesting.
Todays session was a Ring session...fun stuff.
As written:
Circuit x 5
Pullups x 8
Dips x 8
L-sit, to inverted position, pullup, pike to L-sit x 5
Thrusters x 8
Sounds good in theory, but I had to scale it back some. I did manage to get through two circuits before deciding this wasn't going to happen as planned.
As performed:
Circuit x 5
Pullups x 6
Dips x 6
L-sit, lever to inverted position, pullup, pike to L-sit x 3
Thrusters x 5 @ 75LBS
Abs (on a bench):
Leg Raises - 10 x 15LBS, 10 x 15LBS,10 x 15LBS
Knee ups - 10 x 30LBS, 10 x 30LBS,10 x 30LBS
Finisher: Untimed bag round. ~3 minutes or so. I'm starting to get back into form, where punches and combinations are flowing nicely. Now the plan is to not let this progress slide!
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!
Thursday, March 29, 2012
3/29/2012 Evening Session
It's been a very long time since I've done 2 workouts in one day...I just reminded myself why. Tonight's torture was ICT #4...but not just any ICT #4, ICT #4 - IN THE DOJO!
ICT #4:
Part 1: x 5
10 Burpees
20 Lunges
30 Squats
Part 2: x 5
10 Pullups
20 Pushups
10 High pulls (resistance bands)
I didn't bother to keep track of time. Why remind myself of how long it took to torture myself (and Miss M)?
Finisher: Kata
Tensho (tonfa) x 3
Yosei no Sai x 2
Stick a fork in me for today, I'm done!
OSU!
ICT #4:
Part 1: x 5
10 Burpees
20 Lunges
30 Squats
Part 2: x 5
10 Pullups
20 Pushups
10 High pulls (resistance bands)
I didn't bother to keep track of time. Why remind myself of how long it took to torture myself (and Miss M)?
Finisher: Kata
Tensho (tonfa) x 3
Yosei no Sai x 2
Stick a fork in me for today, I'm done!
OSU!
3/29/2012 Early AM Session
Ultimate-XC: 60 minutes, as many rounds as possible:
1 mile run
Tabata row
Warm up:
10 x 45LBS Cleans
8 x 75LBS Cleans
Light jog around the basketball court
Dynamic stretching
Ultimate-XC:
2 times through.
Mile 1 - 10:17
Mile 2 - 9:02 (mostly interval)
At the start of round three, I was drained. I attribute that to getting better with Tabata Rows...well, that's the story I'm going with. I haven't run at all since the Rock N' Roll Savannah in November, so I am pleased with the times as well.
Ab Work:
10 x 10LB Knee to chest
10 x 10LB leg raises (bench)
10 x 15LB hanging Knee to chest
8 x 10LB(each leg) alternating knee to chest
8 x 10LB(each leg) alternating knee to chest
Finisher:
Tabata Standing Russian Twist; one side per interval
Stretched and called it a day. I'll probably spend the rest of my day dragging my carcass around the office!
OSU!
1 mile run
Tabata row
Warm up:
10 x 45LBS Cleans
8 x 75LBS Cleans
Light jog around the basketball court
Dynamic stretching
Ultimate-XC:
2 times through.
Mile 1 - 10:17
Mile 2 - 9:02 (mostly interval)
At the start of round three, I was drained. I attribute that to getting better with Tabata Rows...well, that's the story I'm going with. I haven't run at all since the Rock N' Roll Savannah in November, so I am pleased with the times as well.
Ab Work:
10 x 10LB Knee to chest
10 x 10LB leg raises (bench)
10 x 15LB hanging Knee to chest
8 x 10LB(each leg) alternating knee to chest
8 x 10LB(each leg) alternating knee to chest
Finisher:
Tabata Standing Russian Twist; one side per interval
Stretched and called it a day. I'll probably spend the rest of my day dragging my carcass around the office!
OSU!
Sunday, March 25, 2012
Tear the house DOWN!!
I had the honor, and I do believe it was an honor, to witness up close and personal two karate-ka put on an absolute clinic in kumite (fighting) yesterday. I believe their names were Jerdan and David (and I apologize if that's not correct).
It was a back and forth for first and second place. These two fighters gave each other everything, and I do mean everything they had. David, the smaller of the two fighters, showed a game face deserving of the nickname "Iceman". Jerdan was ferocious and tried to keep constant pressure on his opponent. These fine martial artists wore each other down with power shots and lots of clean, hard technique. As an instructor, judge and fighter, I couldn't have asked for anything more out of these young men. Well fought and clean match up. Kudos to you both.
Now, something you need to know about the aforementioned fighters:
a). This fight took place the 8-10 year old division
b). Both fighters were 7th or 8th kyu.
...and I mean every word I've said about those gentlemen in this post. I look forward to seeing both of them grow and progress in the future. Well done, gentlemen, well done.
OSU!
It was a back and forth for first and second place. These two fighters gave each other everything, and I do mean everything they had. David, the smaller of the two fighters, showed a game face deserving of the nickname "Iceman". Jerdan was ferocious and tried to keep constant pressure on his opponent. These fine martial artists wore each other down with power shots and lots of clean, hard technique. As an instructor, judge and fighter, I couldn't have asked for anything more out of these young men. Well fought and clean match up. Kudos to you both.
Now, something you need to know about the aforementioned fighters:
a). This fight took place the 8-10 year old division
b). Both fighters were 7th or 8th kyu.
...and I mean every word I've said about those gentlemen in this post. I look forward to seeing both of them grow and progress in the future. Well done, gentlemen, well done.
OSU!
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!
Thursday, March 22, 2012
3/22/2012 Early AM Session
Today's torture: MS 5 1-10-1 swings and snatches...on very little sleep. The little guy had some trouble breathing last night and spent a good bit of the night agitated & pissed off.
----
I want to learn a little more about some of the Olympic lifts; before I started, I thought, "You know...I should do barbell snatches instead of dumbbell snatches..." And that I did.
Warm up:
A mix of hanging snatch, snatch balance, and ground up snatch @ 45LBS...
These were fun...kinda. I knew this workout would be a bear.
Workout:
1-10
2 hand DB Swing @ 60LBS
BB Snatch smorgasbord @ 75LBS
Most of the snatches were snatch balance, especially once I got over 5. Total sucktitude. I don't see how people do this with heavy weight (yet...I will...trust me, someday, I will understand)...
The snatches started to be too much. No way I was going to make it back down the ladder, even @ 45LBS
10-1
2 hand DB Swing @ 60LBS
95LB Cleans (hanging & power)
Even the cleans were a challenge. I was whooped about half way down, but I pushed through and kept going Osu-EN1
Even with the (at the time) unwelcomed disruption to talk about the Peyton Manning deal this was a scorcher...win!
Abs:
Hanging knee raises: 10x20LBS, 10x30LBS, 8x50LBS, 5x50LBS (failure), 10x20LBS (alternating legs), 8x20 (alternating legs; failure)
Good stretch & tons of water.
OSU!
----
I want to learn a little more about some of the Olympic lifts; before I started, I thought, "You know...I should do barbell snatches instead of dumbbell snatches..." And that I did.
Warm up:
A mix of hanging snatch, snatch balance, and ground up snatch @ 45LBS...
These were fun...kinda. I knew this workout would be a bear.
Workout:
1-10
2 hand DB Swing @ 60LBS
BB Snatch smorgasbord @ 75LBS
Most of the snatches were snatch balance, especially once I got over 5. Total sucktitude. I don't see how people do this with heavy weight (yet...I will...trust me, someday, I will understand)...
The snatches started to be too much. No way I was going to make it back down the ladder, even @ 45LBS
10-1
2 hand DB Swing @ 60LBS
95LB Cleans (hanging & power)
Even the cleans were a challenge. I was whooped about half way down, but I pushed through and kept going Osu-EN1
Even with the (at the time) unwelcomed disruption to talk about the Peyton Manning deal this was a scorcher...win!
Abs:
Hanging knee raises: 10x20LBS, 10x30LBS, 8x50LBS, 5x50LBS (failure), 10x20LBS (alternating legs), 8x20 (alternating legs; failure)
Good stretch & tons of water.
OSU!
Wednesday, March 21, 2012
5 questions with Shihan Fred Lecut
OSU! - Awhile back, I asked several respected Yoshukai karate-ka a series of 10 questions; from their 10 questions, I chose the best five and submit them (ok, I had planned to...) to our World Yoshukai Newsletter. The next submission to the newsletter is from Shihan Fred Lecut. Enjoy.
------
1). Who was the most influential person in your karate career?
Travis Page - not only for his karate ability, but for his human qualities, right behind is Mike Culbreth - same reasons.
2). What was your proudest individual moment in karate as a karate-ka?
Making it through Shodan testing (June in Montgomery, no AC, I blacked out at the end...)
3). If a Yoshukai student understands one thing overall, that thing should be…(and why)?
Patience! You won't become good because you are good, but because you keep coming, even when you are tired, or pissed, or whatever. Just keep coming, and be patient. You become better than people because you outlast them, that's all.
4). What training advice would you give to an up-and-coming karate-ka?
Practice your basics, again, again, again. Fight as if you were old and weak.
5). If you could expand the style in any one area, where would it be and how?
I would:
OSU!
------
1). Who was the most influential person in your karate career?
Travis Page - not only for his karate ability, but for his human qualities, right behind is Mike Culbreth - same reasons.
2). What was your proudest individual moment in karate as a karate-ka?
Making it through Shodan testing (June in Montgomery, no AC, I blacked out at the end...)
3). If a Yoshukai student understands one thing overall, that thing should be…(and why)?
Patience! You won't become good because you are good, but because you keep coming, even when you are tired, or pissed, or whatever. Just keep coming, and be patient. You become better than people because you outlast them, that's all.
4). What training advice would you give to an up-and-coming karate-ka?
Practice your basics, again, again, again. Fight as if you were old and weak.
5). If you could expand the style in any one area, where would it be and how?
I would:
- Reintroduce Sensei Chitose 27 self defense moves.
- Push sparring, allow for the use of throws, sweeps and chokes - anything that gives an edge to people with little striking power, but agility.
- Not teach kobudo before Shodan
- Push for attendance to functions (If you don't attend at least 10 functions, you cannot test for Shodan)
OSU!
Friday, January 27, 2012
T Minus 14 Days
T minus 14 days until testing. I'm normally pretty good with keeping my composure, but something about testing...it makes me nervous. It's almost the same feeling I get leading up to fighting. And ironically, it's not the new material that has me freaked...ok, it does a little bit, but for the most part it's the older stuff. The things I should be able to do in my sleep...stuff like Nijusichi no Kata. I mean, everyone's prone to a mental lapse here and there; I had one during my nidan test doing a yellow belt kata. It happens and I know that. Little did I know as a kyu grade, testing every few months is an ideal situation.
That said, head first, all in and aim to do it once.
Last night at the dojo, we had a circuit training class centered around teaching the new students proper punching and enforcing the finer points to the incumbent students...and slightly torturing them all. A very interesting fact came out of the class --at no point during the Norcross Dojo's existance has a circuit training class ever been identical to another.
No, really! No two circuit training sessions have been the same in nearly two years. I think that's a very cool thing. That means our training has been pretty diversified. I do try to keep things interesting, but I had no idea I kept things THAT interesting. I guess it makes up for all the time I spend boring them to death talking. :D
OSU!
CM
That said, head first, all in and aim to do it once.
Last night at the dojo, we had a circuit training class centered around teaching the new students proper punching and enforcing the finer points to the incumbent students...and slightly torturing them all. A very interesting fact came out of the class --at no point during the Norcross Dojo's existance has a circuit training class ever been identical to another.
No, really! No two circuit training sessions have been the same in nearly two years. I think that's a very cool thing. That means our training has been pretty diversified. I do try to keep things interesting, but I had no idea I kept things THAT interesting. I guess it makes up for all the time I spend boring them to death talking. :D
OSU!
CM
1/27/2012 Early AM Session
5:30
warm up:
8 "side to side" pullups (pullup, hold left, right, rinse repeat; left + right = 1)
5 pullups
Workout:
Pullups: 5, 4x45LBS, 3x45LBS, 3x45LBS
Deadlifts: 21x185LBS, 15x195LBS, 9x205LBS
Moved the workout into the cardio room...
Yoshu & Yoshu dai x2 @ 50% - nice and slow, focusing on the moves/counts & setting correct stances
3 x 60s/15s bag work. It seems like forever since I've hit something...
Funny thing happened when I work up this morning: I remembered that I have a pair of 3LB wrist weights and one of them needed to be patched. So, I grabbed some duct tape :D and patched that bad boy...
Yoshu & Yoshu dai x2 @ 75% - with wrist weights
3 x 60s/15s bag work - with wrist weights
Thoughts on the wrist weights: Swinging nunchakas with wrist weights makes the nunchackas seem light; that said, hitting oneself w/nunchakas wearing an A-Shirt is not advisable (it hurt!). Hitting the bag with the weights feels a lot like being tired; that said, it felt good to still hit with a little sting despite being weighted down a little.
...keep your eyes peeled for the workout with the fully loaded weight vest, wrist & ankle weights (you knew that was coming...).
Back out to the main floor:
Single arm DB Swings:
2 sets of 15 x 30LBS
15-1 ladder x 40LBS (plus 2 extra due to miscount)
280 total, 6405 down, 3597 to go. Looks like I'll be doing quite a few swings over the next few days to get this thing wrapped up!
6:40
6405/10000
OSU!
CM
warm up:
8 "side to side" pullups (pullup, hold left, right, rinse repeat; left + right = 1)
5 pullups
Workout:
Pullups: 5, 4x45LBS, 3x45LBS, 3x45LBS
Deadlifts: 21x185LBS, 15x195LBS, 9x205LBS
Moved the workout into the cardio room...
Yoshu & Yoshu dai x2 @ 50% - nice and slow, focusing on the moves/counts & setting correct stances
3 x 60s/15s bag work. It seems like forever since I've hit something...
Funny thing happened when I work up this morning: I remembered that I have a pair of 3LB wrist weights and one of them needed to be patched. So, I grabbed some duct tape :D and patched that bad boy...
Yoshu & Yoshu dai x2 @ 75% - with wrist weights
3 x 60s/15s bag work - with wrist weights
Thoughts on the wrist weights: Swinging nunchakas with wrist weights makes the nunchackas seem light; that said, hitting oneself w/nunchakas wearing an A-Shirt is not advisable (it hurt!). Hitting the bag with the weights feels a lot like being tired; that said, it felt good to still hit with a little sting despite being weighted down a little.
...keep your eyes peeled for the workout with the fully loaded weight vest, wrist & ankle weights (you knew that was coming...).
Back out to the main floor:
Single arm DB Swings:
2 sets of 15 x 30LBS
15-1 ladder x 40LBS (plus 2 extra due to miscount)
280 total, 6405 down, 3597 to go. Looks like I'll be doing quite a few swings over the next few days to get this thing wrapped up!
6:40
6405/10000
OSU!
CM
Saturday, January 14, 2012
10K Swing Challenge: Almost Half Way There
4485 out of 10,000. Wow, we're getting there. That said, I have been keeping up (for the most part) with my normal training. Unfortunately for me, I haven't been keeping up with the logs. That said, here are a few thoughts, feelings and training highlights over the past few days:
Lindsay, I believe, is right around the 4000 mark up to this point. She tends to break her swings up into sets of 100, even swinging her t-handle on the days she works. Some nights we knock out our swings together...it's become a bonding experience for us! She came home from the gym today and mentioned that she's going to buy a kettlebell (she prefers it to the t-handle). I think my craziness is spreading!
OSU!
CM
- I could do a single arm swing and a double arm swing with the same weight and the single arm swing seems easier.
- I've noticed an increase of strength doing the last smidgen of a deadlift. My numbers are down (but that occurred before the 10K swing challenge...heck, that occurred before this blog's existence!).
- Last Saturday I was trying to lock out 275LBS and stalled; I had a decision to make
A). Put it down
B). Power through it.
Typically, attempting B leads to A, however, I pressed through and locked out the lift...in fact, I squeezed out another rep. I attribute the increase to swinging through exhaustion; I've noticed that form has to be very crisp and the feeling of locking out the hips is largely the same in both exercises. - That said, deadlifting and swinging in the same workout isn't ideal.
- Learning the previous lesson twice is even less ideal :-(
- Another personal best has fallen: Bodyweight + 110LB deadlift is the new mark (previous best was 105).
- Deep-squatting seems to be easier since undertaking this challenge.
- Swinging 85LBS on a t-handle is as hard as it sounds. I don't know what made me want to do 225 reps!
- Single arm swings have really helped with my "sleep shoulder" issue. I've noticed that I am in a lot less pain after swinging (but the first 20 swings or so suck!).
Lindsay, I believe, is right around the 4000 mark up to this point. She tends to break her swings up into sets of 100, even swinging her t-handle on the days she works. Some nights we knock out our swings together...it's become a bonding experience for us! She came home from the gym today and mentioned that she's going to buy a kettlebell (she prefers it to the t-handle). I think my craziness is spreading!
OSU!
CM
Friday, December 30, 2011
12/30/2011 Early AM Session
OSU!
start time: 6:51
Warm up:
Circuit x 3:
3 minutes on the exercise bike.
10 dynamic pullups (pullup, change grip at the apex of the pull, descend, pullup, rinse, repeat).
5 Skin the cats
Workout:
Circuit x 3:
5 Single arm DB Row
3 Skin the cats
Circuit x 3
Nagging shoulder issue caused some issues here...
Bag work: 5 - 1 minute rounds (20sec. rest)
Round 1: jab - cross - jab - cross - jab - cross - jab - cross - jab - cross - reset
Round 2: "Open sparring"
Round 3: jab - cross - knee, step, jab - cross - knee
Round 4: "Open sparring"
Round 5: footwork
Abs
2 sets of 10 x 10LB "Captains Chair" Leg Raises.
Note: the weight for both the knee ups and knee2chest is weight per leg. I attached weight plates using a pair of Husky Hangalls (right).
Finish Time: 8:00
start time: 6:51
Warm up:
Circuit x 3:
| DB Windmills | 10 x 15LB | 10 x 15LB | 10 x 15LB |
| DB External rotations (forearm parallel) | 10 x 15LB | 10 x 15LB | 10 x 15LB |
| DB External rotations (forearm perpendicular) | 10 x 15LB | 10 x 15LB | 10 x 15LB |
3 minutes on the exercise bike.
10 dynamic pullups (pullup, change grip at the apex of the pull, descend, pullup, rinse, repeat).
5 Skin the cats
Workout:
Circuit x 3:
5 Single arm DB Row
3 Skin the cats
| Single arm DB Push Press: | 10 x 45LB | 8 x 45 | 8x60LB |
| 10 double unders | |||
Bag work: 5 - 1 minute rounds (20sec. rest)
Round 1: jab - cross - jab - cross - jab - cross - jab - cross - jab - cross - reset
Round 2: "Open sparring"
Round 3: jab - cross - knee, step, jab - cross - knee
Round 4: "Open sparring"
Round 5: footwork
| Knee ups | 10 x 10LB | 10 x 25LB | 10 x 25LB |
| Knee-to-chest | 10 x 10LB | 10 x 25LB | 10 x 25LB |
2 sets of 10 x 10LB "Captains Chair" Leg Raises.
Note: the weight for both the knee ups and knee2chest is weight per leg. I attached weight plates using a pair of Husky Hangalls (right).Finish Time: 8:00
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
Wednesday, December 28, 2011
Hitting 2012 in the Mouth!
In a mere 3 days, 3 DAYS, we will be entering a new year. What will your training goals be?
Goals?
Yea, GOALS...as defined by Merriam-Webster: the end toward which effort is directed.
When goal-setting, your goals should have five characteristics: specific, measurable, attainable,realistic and timely; what those five attribute gives you is a SMART goal. SMART goals are a great way to keep you focused on what you need to accomplish. The SMART component takes a goal and gives it focus in a number of ways.
For example, a goal of mine is shorter workout, less time in the gym. That's a good goal (I have a tendency to run long...), but the goal doesn't address how I will get there, what will I gain by shortening my sessions, will anything "get lost" by focusing the goal....none of that.
So let's reform that goal:
Goal: Keep training focused by dividing the session into strict, time-based segments, by the end of January; for example:
10 min warm up
10 min full body/cardio
20 min skill/power/whatever
10 min core/abs
10 min cool down
The goal is specific...if I were to get any more specific, I'd have to document how long each rep takes me, and while I should know that, is a bit too far. Let's face it, I roll out of bed 20 minutes to five most days, so if my windmills are off by a second or two, I can live with that.
It's measurable: the schedule laid out above keeps me at 60 minutes, start to finish. This also gives me an added ability to log my workouts based on the segments, and note when I deviate from said segment.
Attainable --"nothing to it, but to do it.". Also, the above schedule leaves some flexibility to combine segments for specialized workouts or to focus on a particular area. Prime example, is my 12/28/2011 session: the extra stretching took longer than 10 minutes, but I was able to utilize what would have been my Ab/Core time for that; I was able to complete everything else in the remaining 40 minutes.
Realistic -Absolutely. In fact, I kept this schedule for several months...somewhere I lost focus.
Timely - The goal included a specified date of committal; I admit, it's a little lame, but I actually started this today and should be on track in fairly short order...a week or so.
So, now that we have a basis for goal setting, we are going to be SMART; get a piece of paper and WRITE down your goals. Get a notebook, track your progress. Remain focused on what you want to accomplish it and make the sacrifices to get there.
That said, here are my goals for 2012:
Solid goal setting can take you anywhere you want to go;
OSU!
CM
Goals?
Yea, GOALS...as defined by Merriam-Webster: the end toward which effort is directed.
When goal-setting, your goals should have five characteristics: specific, measurable, attainable,realistic and timely; what those five attribute gives you is a SMART goal. SMART goals are a great way to keep you focused on what you need to accomplish. The SMART component takes a goal and gives it focus in a number of ways.
For example, a goal of mine is shorter workout, less time in the gym. That's a good goal (I have a tendency to run long...), but the goal doesn't address how I will get there, what will I gain by shortening my sessions, will anything "get lost" by focusing the goal....none of that.
So let's reform that goal:
Goal: Keep training focused by dividing the session into strict, time-based segments, by the end of January; for example:
10 min warm up
10 min full body/cardio
20 min skill/power/whatever
10 min core/abs
10 min cool down
The goal is specific...if I were to get any more specific, I'd have to document how long each rep takes me, and while I should know that, is a bit too far. Let's face it, I roll out of bed 20 minutes to five most days, so if my windmills are off by a second or two, I can live with that.
It's measurable: the schedule laid out above keeps me at 60 minutes, start to finish. This also gives me an added ability to log my workouts based on the segments, and note when I deviate from said segment.
Attainable --"nothing to it, but to do it.". Also, the above schedule leaves some flexibility to combine segments for specialized workouts or to focus on a particular area. Prime example, is my 12/28/2011 session: the extra stretching took longer than 10 minutes, but I was able to utilize what would have been my Ab/Core time for that; I was able to complete everything else in the remaining 40 minutes.
Realistic -Absolutely. In fact, I kept this schedule for several months...somewhere I lost focus.
Timely - The goal included a specified date of committal; I admit, it's a little lame, but I actually started this today and should be on track in fairly short order...a week or so.
So, now that we have a basis for goal setting, we are going to be SMART; get a piece of paper and WRITE down your goals. Get a notebook, track your progress. Remain focused on what you want to accomplish it and make the sacrifices to get there.
That said, here are my goals for 2012:
- Keep training focused by dividing the session into strict, time-based segments, by the end of January.
- Increase leg press working rate to 800LBS (2 rep minimum) by February 1, 2012
- Work toward 3 times bodyweight deadlift 1RM (1 rep max), based on average weight (180LBS) by Feb 4, 2012
- Complete sandan test on Feb 10, 2012...preferably in one piece.
- 100 consecutive double unders by May, 1 2012
- Perform 100LB DB Bench Press by Feb 1, 2012
- Perform 225LB Bench Press 1RM by April 1, 2012
- Perform 400LB Squat by June 1, 2012
- Maintain ability to perform all achieved goals through end of 2012
Solid goal setting can take you anywhere you want to go;
OSU!
CM
Wednesday, December 21, 2011
12/21/2011 Early AM Session
5:15
Quick warm up:
2 sets @ 10 x 10LBS: DB windmills & DB shoulder rotations
Just hanging out...get it...(you will):
Using the homemade gymnastic rings:
5 L-sit pullups
10 pullups
5 Dips
2 sets to failure (which wasn't many): Hang "support position" to "Position one": Example
3 sets of 3: hang --> inverted hang --> pullup --> front lever into L-sit. Excruciatingly similar to this.
Squats:
10 x 185LBS
8x225LBS
6x275LB
4x305LBS
Building back up...slowly, but surely.
Freestyle bag work: 5x60s/20s
Hanging leg raises (weight listed is per leg): 10x10LBS, 10x20LBS, 10x20LBS; last two sets were knees tucked, first set legs straight
DB Rows: 8x85LBS, 8x90LBS, 6x115LBS. Again, building up, slowly, but surely...
Cooldown: Seisan, Bassai, Sochin
Deep stretch
6:20
Quick warm up:
2 sets @ 10 x 10LBS: DB windmills & DB shoulder rotations
Just hanging out...get it...(you will):
Using the homemade gymnastic rings:
5 L-sit pullups
10 pullups
5 Dips
2 sets to failure (which wasn't many): Hang "support position" to "Position one": Example
3 sets of 3: hang --> inverted hang --> pullup --> front lever into L-sit. Excruciatingly similar to this.
Squats:
10 x 185LBS
8x225LBS
6x275LB
4x305LBS
Building back up...slowly, but surely.
Freestyle bag work: 5x60s/20s
Hanging leg raises (weight listed is per leg): 10x10LBS, 10x20LBS, 10x20LBS; last two sets were knees tucked, first set legs straight
DB Rows: 8x85LBS, 8x90LBS, 6x115LBS. Again, building up, slowly, but surely...
Cooldown: Seisan, Bassai, Sochin
Deep stretch
6:20
Tuesday, December 20, 2011
12/20/2011 Early AM Session
First, happy birthday to my nephew Marcus. He is 15 today. Little known fact, Marcus started karate a hair before I did, however he was not able to stick with it; no matter, I am proud of everything he has accomplished (and everything he has yet to) and look forward to more from him in the future.
Reminiscing about holding Marcus for the first time makes me feel a little old...so I'll balance it out with something new! :-)
5:45
Warm up:
10 x 10 LBS windmill
10 B/W squats
10 x 10 LBS windmill
10 jump/split lunge
Pullups (various w/no structure)
Workout:
Thanks to Ross Enamait, I finally have Olympic rings (homemade of course!), so I gave then a whirl:
2 sets x 10 L-sit pullups
3 sets to failure - dips
2 sets x 10 pullup+knee up
I played around with a few other exercises too; nice added dimension to the workout. I'll be using these quite regularly!
10 x 150 LBS standing cable crunch
3 sets 10 x 90 LBS cable twists. Never done these before, but I'll be doing them regularly, as well.
Db bench press: 8 x 55 LBS, 8 x 70 LBS, 3 x 90 LBS --there's a personal best coming soon...I can feel it!!
Went for a jump rope finisher, but the rope broke...dang it!
Tabata row
6:40
Thought for today: "Make efforts and you will achieve!" -Grandmaster Katsuoh Yamamoto
OSU!
-CM
Reminiscing about holding Marcus for the first time makes me feel a little old...so I'll balance it out with something new! :-)
5:45
Warm up:
10 x 10 LBS windmill
10 B/W squats
10 x 10 LBS windmill
10 jump/split lunge
Pullups (various w/no structure)
Workout:
Thanks to Ross Enamait, I finally have Olympic rings (homemade of course!), so I gave then a whirl:
2 sets x 10 L-sit pullups
3 sets to failure - dips
2 sets x 10 pullup+knee up
I played around with a few other exercises too; nice added dimension to the workout. I'll be using these quite regularly!
10 x 150 LBS standing cable crunch
3 sets 10 x 90 LBS cable twists. Never done these before, but I'll be doing them regularly, as well.
Db bench press: 8 x 55 LBS, 8 x 70 LBS, 3 x 90 LBS --there's a personal best coming soon...I can feel it!!
Went for a jump rope finisher, but the rope broke...dang it!
Tabata row
6:40
Thought for today: "Make efforts and you will achieve!" -Grandmaster Katsuoh Yamamoto
OSU!
-CM
Wednesday, December 14, 2011
12/14/2011 Early AM Session
5:15
Warm up:
10 burpees
Sandan Material -
Tensho (tonfa) x2
Yoshu dai (nunchakas) x2
Yosei (Sai) x2
10 burpees
Kata:
Black belt Open hand kata (all wearing 30LB vest):
Sochin (wearing 30LB Weighted vest)
Bassai
Chinto
Mugen
Tenshin
Rohai Dai
Rohai Sho
3x Yoshu (nunchakas...this needs some attention!)
Time: 5:47...not too shabby.
Workout:
Superset x 3:
DB Sots Press (10LBS, 15LBS)
5 Pullups (w/weighted vest)
Standing Cable Crunch:
50 x 150LBS
40 x 160LBS (20+20)
30 x 170LBS (10+10+10)
20 x 180LBS (10+10)
10 x 190LBS
Tabata Row
6:10
OSU!
Warm up:
10 burpees
Sandan Material -
Tensho (tonfa) x2
Yoshu dai (nunchakas) x2
Yosei (Sai) x2
10 burpees
Kata:
Black belt Open hand kata (all wearing 30LB vest):
Sochin (wearing 30LB Weighted vest)
Bassai
Chinto
Mugen
Tenshin
Rohai Dai
Rohai Sho
3x Yoshu (nunchakas...this needs some attention!)
Time: 5:47...not too shabby.
Workout:
Superset x 3:
DB Sots Press (10LBS, 15LBS)
5 Pullups (w/weighted vest)
Standing Cable Crunch:
50 x 150LBS
40 x 160LBS (20+20)
30 x 170LBS (10+10+10)
20 x 180LBS (10+10)
10 x 190LBS
Tabata Row
6:10
OSU!
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