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

Yup. I recently did this in sparring not too long ago and was amazed that it worked! Of course, as in your case, I didn't get a chance to try it a second time...

Indeed!

 

Gym Fu!

-Pectoral Flies - 100 lbs, 110 lbs, 120 lbs (15, 12, 10)
-Upright Seated Rows - 100 lbs, 110 lbs, 120 lbs (15, 12, 10)
-Cable Rope Curls - 50 lbs, 60 lbs, 75 lbs (15, 12 ,10)
-Cable Rope Press - 60 lbs, 75 lbs, 85 lbs (15, 12, 10)
-Seated Leg Press - 110 lbs, 120 lbs, 130 lbs (15, 12, 10)
-Straddle Split - 3/side
-Standing Split - 3
-Cobra

Notes:
-Fitbit results from today: 128 calories, avg heart rate of 94 BPM, max heart rate of 114 BPM
-Really need to incorporate some bag work and jump rope into my routine, but the Yoga Class occupies the Big Activity Room at this particular LA Fitness. May have to look for another one close by...

 

There's a "skipping thread"?!?!

Where's that? Would that be under Cardiovascular Training?

 

Kung Fu II Class

Technique
-High Heel Kick
-Inside Crescent Kick
-Outside Crescent Kick
-Step Same Leg High Heel Kick
-Knuckle Push Ups -10
-Step Same Leg Inside Crescent Kick
-Tricep Push Ups - 10
-Step Same Leg Outside Crescent Kick
-Spider-Man Push Ups - 10
-Step Same Leg Side Kick
-One Arm Push Ups - 10/arm
-Step Same Leg Roundhouse
-Dive Bomber Push Ups - 10
-Four Kicks
-Inside Crescent Kick, Jump Spinning Inside Crescent Kick, Outside Crescent Kick, Butterfly Kick
-Low/High Roundhouse, Jumping Roundhouse
-Horse Stance Punch, Bow Stance Punch
-Horse Stance Punch, Bow Stance Punch, Kick, Punch
-Bow Stance Punch, Kick, Punch
-Bow Stance Punch, Kick, Kick Punch
-Pistol Squat Walks

-Sit Up Punches - 35
-Back Extensions - 45

Forms Circuit (Listed Blue Belt exercises only)
Chong Keun
Sam Lei Keun
Staff

Notes:
-Fitbit results from today: 458 calories, avg heart rate of 109 BPM, max heart rate of 147 BPM

 

Excellent! Thanks, Simon. I'll be there right after my next Skip!

 

Kung Fu II Sparring Time!

Decent class tonight. There were a lot of new people, so we spent more time doing drills than usual. Mostly covered the basics, which is always good to review.

I sparred my usual Sparring Friends. We all felt we just did okay.

There was nothing any of us did "wrong" or "badly" specifically. Just seemed like an off night. Even Sifu was feeling it

I blame Daylight Savings Time because why not?

Need to work on mobility. I'm still moving too linearly instead of circling. That all comes down to footwork. And you know what's great for footwork?!

Skipping rope!

Notes:
-Fitbit results from today: 596 calories, avg heart rate of 103 BPM, max heart rate of 153 BPM

 

Gym Time!

Whew! First time back after being waylaid by some sever cold/flu/allergy (or possibly a combination of all three). Anyway...it was nice to get back at it.

Here's how it went down;

-Seated Isometric Chest Press - 90 lbs, 110 lbs, 130 lbs (15, 12, 10)
-Close Grip Lat Pull Downs - 100 lbs, 110 lbs, 120 lbs (15, 12, 10)
-Tricep Dips - 3 x 10
-Cable Curls - 50 lbs, 60 lbs, 70 lbs (15, 12, 10)
-Horse Stance Squats (w/2 sec hold) 2 x 10

Notes:
-Fitbit results from today: 220 calories, avg heart rate of 95 BPM, max heart rate of 137 BPM
-Tried a different branch of my national gym chain today in hopes that it'd be less crowded. But it was actually worse. So once again...no heavy bag and skipping rope.

 

Kung Fu II Time!

Aaahh...it's good to be back!

Technique
-High Heel Kick
-Inside Crescent Kick
-Outside Crescent Kick
-Front Slap Kick
-Step Same Leg High Heel Kick
-Step Same Leg Inside Crescent Kick
-Step Same Leg Outside Crescent Kick
-Step Jump Roundhouse Kick
-Step Jump Side Kick
-Step Jump Hook Kick
-Step Jump Ax Kick
-Cyclonic Kick
-Cyclonic Kick, Low Scoop Kick, Low Side Kick
-Side Kick, Pursuing Side Kick
-Roundhouse Kick, Spinning Heel Kick
-Skipping Forward Side Kick, Hook Kick, Roundhouse Kick
-Block, Running Forward Backfist
-Block, Running Forward Rear Back Fist
-Block, Running Forward Rear Back Fist, Straight Punch

-Sit Up Punches - 30
-Back Extensions - 40

Forms
-Staff
-Sam Lei Keun
-Chong Keun
-Tong Keun

Notes:
-Fitbit results from today: 384 calories, avg heart rate of 101 BPM, max heart rate of 134 BPM

 

Gym Fu!

-Pull Ups - 2 x 10
-Close Grip Pull Ups - 10, 8
-BOSU Ball Push Ups - 2 x 10
-Rib Cage Push Ups - 2 x 10
-Seated Preacher Curl - 60 lbs, 70 lbs, 80 lbs (15, 12 ,10)
-Cable Tricep Press - 70 lbs, 85 lbs, 100 lbs (15, 12, 10)
-Jump Rope (yay!) - 1 min
-Heavy Bag - 3 min
-Jump Rope - 1 min
-Heavy Bag - 4 min

Notes:
-Fitbit results from today: 302 calories, avg heart rate of 121 BPM, max heart rate of 154 BPM
-I admit it...my rope skipping wasn't that good. I could barely do about 50 seconds before getting fatigued (more than usual). I can chalk it up to having been sick. But it's also because I don't do it that often. Never underestimate the power of conditioning!
-Heavy bag stuff was just random jab/cross/hooks from both Orthodox and Southpaw stance. Since I'm a natural lefty, I'm trying to get my punches from Orthodox stance more powerful. They're coming along slowly...

 

Kung Fu II Time!

Technique:
-High Heel Kick
-Inside Crescent Kick
-Outside Crescent Kick
-Front Slap Kick
-Step Same Leg High Heel Kick
-Step Same Leg Inside Crescent Kick
-Step Same Leg Outside Crescent Kick
-Step Side Kick, Two-foot jump spinning Side Kick
-Step Roundhouse Kick, Two-foot jump spinning Roundhouse
-Cyclonic Kick
-Panther Fist
-Panther Fist, Cyclonic Kick
-Running Back Fist, Straight Punch
-Running Back Fist, Ridge Hand
-Running Rear Hand Back Fist, Straight Punch
-White Crane Punches, Upswing, Back Fist, Scraping Punch
-Spinning Back Fist, Scraping Punch, Jumping Spinning Back Fist, Front Foot Sweep
-Jump, Block, Push Palm, Rear Foot Sweep

-Sit Up Punches - 30
-Back Extensions - 40

Form Circuit
Sam Lei Keun
Staff
Tong Keun

Notes:
-Fitbit results from today: 385 calories, avg heart rate of 100 BPM, max heart rate of 134 BPM

 

Kung Fu II Sparring Time!

Great class. Feel like I'm finally getting my groove back. Fairly light attendance due to the holiday weekend...and it was mostly grown-ups for a change (which was a rare treat).

After doing some warm up drills, Sifu had us work on the "Trapping Hands" aspect of our style. So I tried to incorporate that into our sparring. I had...limited success. But I attribute that more to my lack of skill than the validity of the technique.

I spent the first couple of rounds focused on fighting defensively...blocking, trapping hands, footwork, etc... Did pretty well. Getting pretty good at not getting hit and/or counter-punching.

Then I flipped the switch and spent the last few rounds on the offense. It definitely messed up the people who had gotten used to me fighting on defense!

What I need to work on is "getting in/getting out". As one of my Sihings had pointed out previously, once I'm inside, I tend to stay there instead of moving back out of range.

There was some improvement during my last round, but I had to literally remind myself to retreat.

Notes:
-Fitbit results from today: 517 calories, avg heart rate of 117 BPM, max heart rate of 162 BPM
-The jumping rope definitely helped with the footwork. Felt a lot more mobile that I have in a long time.

 

Kung Fu Workout Time!

As a Rank Test is imminent, I wanted to work on the weak aspects of my two Blue-Purple Belt Forms. Here's how it went down;

-One Foot Stance - 3/side
-High Heel Kick - 6/side
-Inside Crescent Kick - 6/side
-Outside Crescent Kick -6/side
-Sam Lei Keun - 20 mins
-Staff - 10 mins
-Horse Stance Squat Stretch - 10

Notes:
-Fitbit results from today: 309 calories, avg heart rate of 120 BPM, max heart rate of 142 BPM
-I worked on breaking down the "Four Kicks" section of Sam Lei Keun. Really slowed it down, focused on the foot placement, when to do the jump, etc...
-The goal is that if I can understand it and make it feel "normal", I'll be able to pull it off naturally.
-Worked a little on the Cyclonic Kick. But that's for another day...
-Staff is pretty good. Just have to focus on keeping the stances low when I'm tired.

 

Kung Fu II Time!

Sifu is on a plane to Australia (lucky!) so the Sihings picked up the slack. It was an...unorthodox workout.

Sihing Payam started us off really slow and easy and then about halfway through the warm up, remembered we were the Kung Fu II class!

-Arm Rotations
-Waist Rotation Walk ("John Wayne Walk")
-Punch Walk
-Steal Step Side Kick
-Rear Leg Roundhouse Kick
-Roundhouse Kick, Spinning Heel Kick
-Back Fist, Jump Ax Kick
-Back Fist, Jump Ax Kick, Straight Punch, Jump Roundhouse
-Low Roundhouse Kick (Yesssss!)
-Low Scoop Kick, Low Side Kick
-Low Circular Kick, Low Side Kick
-Front Leg Sweep Combo
-Rear Leg Sweep Combo
-Front Leg Sweep 180, Rear Leg Sweep (see notes)
-Forms: Staff (Blue Belts)
-Forms: San Lei Keun (Blue Belts)

Notes:
-Fitbit results from today: 392 calories, avg heart rate of 103 BPM, max heart rate of 157 BPM.
-I get what we were trying to accomplish with the Front Sweep/Rear Sweep...but it was tricky! It's all about using your momentum AND shifting your weight just at the right moment to swing the rear leg across.
-NOBODY...not even the Upper Belts could pull this off. Almost everybody had to stop, adjust their feet and then carry through. But I've seen Sifu do it a few times, so I know it CAN be done.

 

Is the front leg/rear leg sweep combo the ones where you drop down to sweep? I find it hard enough to pull one off, let alone 2 different directions!

 

Exactly! For the front sweep, you'd squat down on your front leg and bring your rear leg around clockwise. With the rear sweep, you'd squat down on the front leg and bring the rear around counter-clockwise.

So, the mechanics of the move would be to do the front sweep and bring the rear leg around 180, then shift the weight to the sweeping leg and bring the other leg around counter-clockwise without losing momentum!!

And like you, I have hard enough time doing one of them!

 

Gym Fu Time!

Did all exercises on the machines today because why not?

-Seated Lat Pull Down - 110 lbs, 120 lbs, 130 lbs (15, 12, 10)
-Seated Chest Press - 100 lbs, 110 lbs, 120 lbs (15, 12, 10)
-Seated Preacher Curls - 50 lbs, 60 lbs, 70 lbs (15, 12, 10)
-Cable Rope Tricep Press - 70 lbs, 85 lbs, 110 lbs (15, 12, 10)
-Seated Leg Press - 130 lbs, 140 lbs, 150 lbs (15, 12, 10)
-Jump Rope - 1 min (see notes)

Notes:
-Fitbit results from today: 193 calories, avg heart rate of 98 BPM, max heart rate of 146 BPM.
-I need to find another gym. I was all set to do some jumping rope and bag work when I was run out by the Step Aerobics Class.
-I finally got a copy of their class schedule and the Open Room (with the heavy bags) is completely booked up during all the times I work out.

 

Kung Fu II Time!

Sijay Brenda warmed up the class. Which can only mean one thing...a copious amount of stretching! (for which I was thankful)

Warm Up
-One Foot Stance - 5/side
-Searching the Sea - 3/side
-Low Stance Stretch - 10/side
(The following sequence was repeated three times per side)
-Lunging Stretch
-Pigeon
-Straddle Split
-Hurdler Stretch
-Iron Bridge (bend backwards and touch your ankles while standing)

Technique
-High Heel Kick, Jumping High Heel Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Inside Crescent Kick, Jumping Inside Crescent Kick
-Heel Thrusting Kick, Jumping Heel Thrusting Kick
-Front Slap Kick, Jumping Front Slap Kick

-Horse Stance - 3 min

Classical Punches
-Upswing - 8/side
-Roundhouse Punch, Diagonal Upswing - 8/side
-White Crane Punch - 8/side
-Panther Fist - 8/side
-Running Step Front Back Fist
-Running Step Front Straight Punch
-Running Step Front Ridge Hand
-Running Step Rear Back Fist

Forms
Chong Keun

Pad Drills
-Rear leg Roundhouse
-Side Kicks

Notes:
-Fitbit results from today: 355 calories, avg heart rate of 98 BPM, max heart rate of 136 BPM
-Fun class! A lot of variety! And my kicks were super limber after the stretches. I miss those...

 

Kung Fu II Time!

Sifu's back! And he wasted no time getting the class all revved up. Here's how it went down;

-High Heel Kick
-Inside Crescent Kick/Outside Crescent Kick (same leg)
-Skipping Side Kick, Jump Side Kick, Jump Spinning Side Kick
-Skipping Side Kick, Jump Side Kick, Jump Spinning Hook Kick
-Back Fist, Steal Step Side Kick, Straight Punch, Roundhouse, Spinning Heel Kick
-Back Fist, Straight Punch, Ridge Hand, Side Kick, Spinning Heel Kick
-Back Fist, Front Leg Roundhouse, Front Leg Round House, Ax Kick, Rear Leg Roundhouse
-Low Scoop Kick, Jump Low Side Kick, Circular Kick, Low Side Kick, High Hook Kick
-Four Kicks
-Block, Panther Fist, High Block, Low Panther Fist
-Crane Beak Strike

-Sit-Up Punches - 30
-Back Extensions -40

-Staff
-Sam Lei Keun
-Tong Keun

-1 min Horse Stance

Notes:
-Fitbit results from today: 385 calories, avg heart rate of 101 BPM, max heart rate of 136 BPM