New Oly lifting class Tuesday nights at 7pm. Come throw some weight around.
Kids Spring tournament is Saturday, May 18th at the Academy of Kung Fu. Forms, Sparring and Grappling... all for only $10. Doors open at 8:30. Event starts at 9AM. There will be NO regular Kung Fu classes at the school that day.
Starting June 6th and running through July 25th (excluding July 4th) we'll be working on the staff form every Thursday from 8-9PM. Join us and learn the northern combined Shaolin staff form.
Annual Mo Duk Pai training camp is Saturday June 8th at 8AM through Sunday June 9th at noon. Cost is $125. Click here to register.
Having trouble picking your weight on a bar complex? Here’s an easy piece of advice: work your weakest lift in the complex and you’ll soon find your weight. Because if you can only do 100 pounds on your weakest lift in the complex then you can only do 100 pounds for the whole thing. Easy.
Now just because it’s an easy solution doesn’t mean it abolishes frustration. In fact, coming out and acknowledging that weak link may actually increase your irritation. The good news is now you’ve got something else to work on (your weak link, as always).
Is There a Bear in There? Part 1: Strength, Skill
Every 90 seconds for 9 minutes do
Hang squat clean
Push press off the back
Part 2: Metcon
2 min AMRAP rowing for calories
2 min rest
2 min AMRAP sit ups
2 min rest
2 min AMRAP pull ups
2 min rest
2 min AMRAP KB snatches (24/16kg)
Ideally, keep the number of reps on your right and left arm equal as your score on the KB snatches is your lower score (between right and left arms).
One way to get at the idea of timing in martial arts is to work simple patterns. Have your partner take three steps and throw a jab at you. Have them do it over and over until it is super easy for you to evade and throw a counter strike. Do the same back to them. Then pick something slightly more complex like a roundhouse kick and jab combination. Engage in the same process – have them repeat the movement over and over until you figure out a counter to it.
While the process is very artificial, that’s okay. It is a building block. You’re working against a predictable pattern and finding the right timing for dealing with that pattern. The good news is that many people actually are fairly predictable. The bad news is that the really good fighters aren’t.
Problems are best solved at the time of arrival. When you notice things are going wrong, do something about it immediately. Don’t wait.
Allow me to offer a simple CrossFit example. Suppose you are doing a workout and your sense of time is starting to get warped. It happens fairly frequently to me. It seems like 30 minutes have passed but lo… only 30 seconds have passed. Why is this warping a problem? Well, because frequently under the duress of this time warp, one forgets to write their name and time up on the board and when they finally do, they’re not totally sure what their time actually was. Solution? Write your name and time up on the board as soon as you finish.
In other news, thrusters are still hard.
What’s Your Rest? Part 1: Playtime
3 Rounds, not for time
1 minute frogstand practice
5 forward rollsPart 2: Metcon (16 minute cap)
4 Rounds for time
12 Thrusters (95/65)
12 Knees to Elbows
36 Double unders
So yeah. Next Monday, on Memorial day, we’ll be doing Murph. There will only be a 5PM class, no 7PM class. Get there on time because well… it kinda takes a while, eh?
Do the Other Lift Wrong Part 1: Strength/Skill
Every 40 seconds for 6 minutes do
1 Power snatch
1 Squat snatch
Part 2: Metcon (15 minute cap)
3 Rounds for time
2 Laps bear walk
21 KB swings (32/24kg)
15 Goblet squats (32/24kg)
Tonight’s class was a complete heist of the black belt class I went to on Sunday. So maybe it had something to do with this week’s theme but it certainly wasn’t deliberately focused around timing at all. In fact, it was about using breath as a way of monitoring how much you are “in the game”. If you’re breathing, you’re probably present. If you’re holding you’re breath, you’re probably not so present. Conclusion? Breathe.
We started with some of the standard walking and breathing drills (inhale for four steps, exhale for four steps) but then we did a couple that I hadn’t done before Sunday’s class – inhale for 4, exhale for 1 and inhale for 1, exhale for 4. Neat stuff. It’s remarkably difficult to exhale all the air in your lungs in one count and likewise it’s a fair amount of work to fill your lungs in one count.
From the breathing drills, the students jumped into a standard bevy of drills: striking, striking each other, making contact one at a time, both making contact, blocking, grabbing, etc. The focus throughout the class was: can you keep your breathing steady and fluid… which is really just another way of asking: can you stay present.