TKD

Belt test coming up, so TKD tonight will undoubtedly involve forms & 1-steps.

KBB Week 13 (A)

24kg Snatch 3resp/side repeat for 15 min
Appx 150 snatches

24kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 4x, 15min

24kg TGU
10 min

Tracy Reifkind's new DVD

Just picked up TR's new Swing DVD

I followed along during the first part of the 2H 10coutn swing demo. WHEW!

I have never really swung a 'bell like this. Actively braking on the up swing with a forceful downswing (I have done down swing overspeed eccentrics, but I never slowed them down on the way up.) It was the only way I could keep pace w/ her. Maybe this is due to my large size (6'5"). My pendulum just cant move that fast. I am going to email her and ask her about this.

Needless to say, I already like what I have done.  Trying to crank out 15 reps in 30 seconds with little to nest, WHEW! Can you say ass kicker.

And I was using a 16kilo... I think this DVD is going to make a great addition to my library, and to my students torture, er, routines.

Grok's Rock Primal Workout

Managed to sucker a former KB student, my wife, a co-worker and a kola bear into doing the WoW (workout of the week) from MarksDailyApple.com
50m Sprint
25m Bear Crawl
25m Lunges
50m Squat & Throw using 55# sandbag
Repeat 8 (FREAKING) times
Took us ~25min

(Apologies for the lousy dark camera work. I am still getting used to my Flip.)

KBB Week 13 (B)

28kg Contra-lateral single leg deadlift 3R/side
19 sets in 15 min

Metabolic Complexes
24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side. Then repeat for the other side.
Ideally you should not put the bell down at all in the 15min. Practically speaking I made it 3/3 before needing to start resting.
Appx numbers: 7 sets per side which more or less = 70 Cleans+FS+Presses!

WOW! Insane workout.

TKD

Forms Practice and sparring while also teaching the youngin's

KBB Week 13 (A)

24kg Snatches 3reps/side
appx 100 in 15min

28kg Rev Lunge 10l/10r
28kg Staggered 1-arm row 10l/10r
9 sets (5l, 4r) in 15 min

Skipped TGU due to tweaky, weak knee/hammies

TKD

After leading the class in warm-ups we did some forms practice and rounded out the evening with some sparring. Felt great to be dueling again. :)

KBB end of week 12 (b)

28kg  Contralateral Single leg deadlift Ladder (3 rungs) repeated
9 sets
Time: 15min


24kg  C&P 3reps Left and then Front  Squat 3reps Left

24kg  C&P 3reps Right and then Front  Squat 3reps Right
Repeat 9x in 15m

50' Rope vs 32kg Swings
30:30 (work:rest)

• Large Symetric Undulations
• 2H Swing
• Grappler
• 1H Swing Left  (15sec)
• 1H Swing Right  (15sec)
• Asymetric fast small waves

KBB Week 12 (b)

28kg Contralateral Single leg deadlift Ladder (3 rungs) repeated
8 sets 
Time: 15min


28kg C&P 3reps Left and then 28kg +  Front Squat 3reps Left
28kg C&P 3reps Right and then 28kg + Front Squat 3reps Right

~15ming - lost track of time

Fun day hiking

at Bandolier National Park (it was free admission weekend at the national parks.)

Ropes and KBB end of week 11 (a)

28Kg Snatch ladder, 3rungs (42 reps total)
Grip on Left side is the main weakness. I need to do some more Farmer walks w/a heavy bell and some more crush grips.
Right side is spot on.

14 min

28kg Alternating TGU
18 reps total 

14min

Rope Work: 30:30
Symetric two-arm waves
asymetric two-arm waves
Side waves
1H-Bull whip Left
1H-Bull whipRight

Underhand Symetric two-arm waves
Underhand asymetric two-arm waves
Underhand Side waves
Underhand 1H-Bull whip Left
Underhand 1H-Bull whipRight

2-H woodchopper motion (left and right)

Total time: 11m:30s



10 min

Been a while since I have done these, what with my week long layoff. Decided to drop down to the 24k and 20kg. It went well.

** Tore two calluses midway and had to scrounge for some socks to complete the routine.

Rope rope rope....Pipe Pipe Pipe

Got my 1.5" Manila in the mail today.

Started off wanting to do 1min on 1 min off....
Failed at 40 secs or so...

switches to 30:30 for anohter 6 minutes....WHEW!
These things are awesome. I did two arm synchronous undulations, alternating arms, 1-arms....I was gassed...

Next I grabbed the slosh pipe for a walka roudn the yard doign a Zercher carry.
Repeated doing overhead walk
And finally did some "paddling" to finish me off...

KBB Week 10 redo (B)

24kg Contralateral Single leg deadlift Ladder (3 rungs) repeated
8 sets 
Time: 15min


28kg C&P 3reps Left and then 28kg +  Front Squat 3reps Left
28kg C&P 3reps Right and then 28kg + Front Squat 3reps Right

Repeat7x in 14m
(lateral side of knee still a little tweaky)

24kg 1h swing 30:30
7min (form started failing. Time to stop)
*rested as needed, so a few of those were not 30sec, but more like 20 sec.

Tae Kwon Do w/ Daughter

I think my daughter (and neighbor girl) are really diggin' TKD. I think I have training (accountability) buddies now!

Half-Day ChiRunning Workshop - Albuquerque, NM

I will be attending this workshop in Sept.

-------------------------

Half-Day ChiRunning Workshop - Albuquerque, NM

Location: Albuquerque, NM

Date: Sep 4, 2010

Time: 8:00 am - 12:00 pm

Instructors: Mark Wallis

Address: Sandia Preparatory School 532 Osuna Road NE, Albuquerque, NM 87113

Number of Seats Remaining: 7

Click here for directions!

In this workshop you will learn the basic ingredients of the ChiRunning® Technique. You will get lots of personal attention and enjoy a rich learning experience packed with good information to help you run injury-free for the rest of your life.
Class Format: The ChiRunning® Essentials workshop includes four hours of instruction in a single 1/2 day course. The Instructor will be guiding you through many exercises and drills designed to leave you with a clear sense of what the ChiRunning® technique feels like in your body.  We will not be doing lots of running (contrary to what you might imagine), so no matter what condition you are in, have no fear.  We will spend time alternating between demonstrations, fun exercises and technique drills...the nature of the day will be relaxed, full and inspiring.  
The workshop will be held outdoors, please check the weather forecast and dress appropriately.  Please bring snacks and water if needed.
• The Keys to Effortless, Injury-free Running
• The Physics of Running: Run without Using Your Legs
• ChiRunning® versus Power Running
• Introduction to the ChiRunning® Form
• Injury prevention techniques
• Personal Check-in Tricks and Tools
• Learning to Use Your Gears
• Core Muscle Drills and Exercises
• Pre-run Body Looseners, Post-run Stretches
• Innovative technique drills
• How to conserve energy at any speed
• Sand pit exercise
• Video Analysis
Each participant will receive electronic handouts of the material covered in class.
For additional information about this Workshop please contact the Instructor at: mark@markdwallis.com or visit the Mark's website at www.Markdwallis.com.

Phase 3 Week 10 (A)

24Kg Snatch ladder, 3rungs **

15 min

24kg Alternating TGU

15min

20kg 1H Swing 30:30
10 min

Been a while since I have done these, what with my week long layoff. Decided to drop down to the 24k and 20kg. It went well.

** Tore two calluses midway and had to scrounge for some socks to complete the routine.

Kbb week 10 redo (B)

Redoing week 10 after taking some time off to let my CNS settle down.

24kg Contralateral Single leg deadlift Ladder (3 rungs) repeated 7x
Time: 14min
(PR with heavier weight)

28kg C&P 5reps Left and then 28kg Front Squat 5reps Left
28kg C&P 5reps Right and then 28kg Front Squat 5reps Right

Repeat 4x in 12m30s

24kg 1h swing 30:30
10min
*rested as needed, so a few of those were not 30sec, but more like 20 sec.

All in all a good day, and a great session for a comeback after a week off.