tae kwon do

7:30-9pm
tkd @everett middle school

warmup with focus pad:

kicks:
name - weapon, line of attack, type of force, set position, recovery position
front snap kick - ball of foot, horizontal, penetrating, forward stance, forward stance
round-house kick - top of the foot, horizontal, penetrating, forward stance, forward stance
sidekick - heel of foot, horizontal, penetrating, forward stance, forward stance
crescent kick (in to out and out to in) - side of ball of foot, horizontal, penetrating, forward stance, forward stance
turn back kick - bottom of heel, diagonal, penetrating, backward stance, forward stance
axe kick - back of heel, vertical, forward stance, forward stance
*make sure to bring the foot back to heel for most of these

punches:
fore-fist punch
back-fist punch
ridge hand strike
knife hand strike
hammer fist strike

chon-ji

cooldown yoga (at home)

HapMoosaKi Do

7:00-8:30pm @ hwa rang kwan, tmaa

m. fischer, g.m. craig, assistant instructor jameson, bing, shelly, clint.

warmups:
3 rounds of the first 8 hand "release" techniques:
(very similar to danzan's variations on kata te hazushi ichi)

1. wrist to hip, retreating parallel stance ("naranhee sohgi"), same side as grab
2. wrist to shoulder, retreating parallel stance, same side as grab
3. elbow to solar plexus, inside front stance, same side as grab
4. wrist to floor
5. wrist to sky
6. up and then choke
7. reach behind their head, same side
8. reach to their opposite shoulder, while stepping to outside of their leg.

*each begins technique with "live hand" - this just means you deliberately open your hand, not actually pulling or forcing in any direction.

strength
hand release + attack
#1 followed by forefinger punch (front jab)
#3 followed by upset backfist

1 min, as many hand attacks as possible into soft pad.

cooldown (at home)
yoga

museum day

normally if someone said, "my workout was walking around a museum," i would probably think to myself, "how could that be a workout? it's just walking!"

but... since i am *differently-abled* at the moment (as a result of the radiologist's poor needlework), and because i walked all over every room of the academy of sciences, followed by every room of the impressionists exhibit at the de young museum, i'm counting it.  i have no idea how many miles it all added up to, but i was walking/wandering/gazing for about 6 hours (with a stop for lunch, another stop later for juice, and one other stop on a bench for a few minutes between the academy and the de young).  most of the time, i was on my feet.  i am now cultured, but at the expense of my calves.

oh, also, the other reason i'm counting this as a workout: i did it all wearing my new vibram five finger shoes.  you know... those weird shoes that look like gloves for your feet?  i just recently got them, so i'm still not sure what to think.  they're comfortable when you're wearing them, but you're sore when you take them off. also, they look really goofy.  i will have a fully-formed opinion about it after i've gone running in them a couple times (but can't do that until my crippled status gets reverted...). apparently running is what they're best for.

no intensity - tacfit

18m joint mobility

*the puncture wounds in my knee from thursday's MRI/saline-injection are still healing.  this means that the joint is a little sore, there is still saline in it, and i don't have my full range.  however, the range is much better today.  also, having worked through the tacfit joint mobility exercises has got the juice flowing a little (or at least it feels that way) and my knee's range of motion feels broader. the specific exercises which helped were: outside knee circles, closed chain knee rotations, knee infinites, and to some extent inside hip rotations, outside hip circles, knee to chest leg swings, and  cat dog spinal wave. if you want to see these exercises, they are available for free on the tacfit website.  i'm convinced that they are helping me absorb the excess saline into my body and reducing inflammation.

pt for patellar weirdness

pt at gold's soma

hip abduction

10x100,110,120,130,140,150,140,130,120,110,100

mri for my patellar weirdness

i've had some knee pain post-running and decided to get it checked out by a doctor (completely independent of martial arts - TKD class does not cause knee pain for me. i decided to finally see the doctor bc i leave for basic in less than a month and a half).  i described everything to a physiatrist, who ordered an mri to see what exactly was going on.  after doing the mri, i received the good news that there are no tears in my meniscus tendon or acl.  however, there is an issue with my kneecap -- what i have is a bipartite patella. people with normal kneecaps have two horizontal sections of their kneecap, and they are fused together vertically in early childhood.  mine didn't fully fuse.  so now i have a prescription for p.t., which should get everything into place and make the post-run soreness go away.

oh, and for the m.r.i. they injected saline solution into my kneecap.  they did this to intentionally swell the joint so that they could see all the different parts more clearly.  so now my knee is all puffy and i can barely bend it.

needless to say, i have to skip tae kwon do tonight.  :(



*update 08/28/10*
today i can barely walk bc of soreness at the saline injection sites, and i can only bend my knee about 30% of its normal range because it's still filled with saline solution.  hopefully tomorrow when i wake up it will be back to normal and i can go running.  we'll see...

*update 08/29/10*
i now have more range, but there's still excess saline in the joint, so i can't fully flex my knee.  also the various injection sites are still sore to the touch (the stupid radiologist pricked my knee like 8 or 9 times!).

HapMoosaKi Do

7:00-8:30pm

master fisher, a.i. jameson, sunny, shelly, clint

shark
chon ji
rolls and falls

tae kwon do

7:00-8:30pm @hwa rang kwan

master fisher, mr. stewart, bonnie, sunny, simon, steven

curriculum

stances:
attention
parallel
fighting
walking
forward
back
front

 kicks: (first four have the same set position, but side kick is perpendicular)
forward snap kick
round-house kick
side kick
crescent kick
axe kick
hooking kick
back kick
turn back kick

punches:
fore-fist punch
knife hand strike
back-fist punch
hammer fist strike

blocks: (inside/outside)
high block
middle block
low block

forms:
chon ji

HapMoosaKi Do

7:00-8:30pm

hwa rang kwan

m. fisher, a.i. jameson, bing, sunny, clint

drill

cd1
shuttle run
shuttle run forwards and reverse
shuttle run sideways, with kicks.
3/4 mile jog
stretches

tae kwon do

7:00-8:30pm hwa rang kwan
w/ g.m. ken craig, m. dave stewart

brian, sunny, ken, chok, steven

jogging

2m jump rope
3m stretching
33m jog - 2.8 miles

cooldown, walking + stretching

tae kwon do

tae kwon do @hwa rang kwan w/ g.m. ken craig & m. jacob fisher

7:00-8:30pm

no intensity - tacfit

18m joint mobility

moderate intensity - tacfit

mission 2a - cycle 1

warmup - joint mobility:
closed chain knee rotations
tai chi twists
closed chain elbow rotations
rear shoulder rotations
outside hip circles
thorax rotation

strength - tabatas:
lunge twist* - 10,10,10,10,10,10,10,10
revolving table* - 6,8,10,10,10,10,10,10
scorpion crucifix* -10,14,16,16,16,16,16,16
bear squat - 7,7,7,7,7,7,7,7
rocca forearm - 9,9,10,10,10,10,10,10
bridge clap - 12,13,13,14,14,14,14,14
*(l+r=2)

pullups - 2,2


cool - down yoga:
forward fold
twisted chair
clasped hand should bridge
extended table
kneeling lunge
threading arm

low intensity - tacfit

yoga 18m

drill bit
downward dog
shoulder bridge
frog
pigeon
sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
elevated seal
rocking boat

swim

laps and treading water. on/off 45 minutes.

no intensity - tacfit

18m of joint mobility - 1 min each:

elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
rear should rotations


outside hip rotations
thorax rotations
air guitar

knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave

short run

crunch embarcadero to ballpark and back (2 miles, no timer).

followed by yoga/stretches
drillbit
downward dog
forearm frog
pigeon
lunge
runner's stretch
standing sidebend
calf stretch
quad stretch

gold's gym rwc was converted into a crunch gym recently, so i get to use the crunch sf facilities until the end of august.  today was the first time i tried out this location -- not impressed.  the front desk person was nice, but the trainers were tools. the classes they offer suck. the gym was not clean, and the showers were literally flooded bc of a clogged drain. gross. i'm going to cancel my membership to the rwc gym even if they extend my access to crunch sf beyond august.

jiu jitsu

5:30-6:30
jiu jitsu class at krav maga sf

this was basically an intro to brazillian jiujitsu class. not really excited about it. i was hoping it would be more similar to the kodenkan style of jiujitsu i used to practice.

HapMoosaKi Do

7:00-8:30pm
HapMoosaKi Do at Hwa Rang Kwan TMAA, with M. Jacob Fisher, and G.M. Ken Craig. Student instructor Jameson "JP", sunny, shelly

8 hand escapes from outside same side grab. all begin with downward shake.

1. hand to hip
2. hand to chest
3. hand upwards, with elbow strike to sternum
4. hand to hip and then slap the floor
5. hand up
6. hand to solar plexus
7. hand through
8. hand across, step through same side foot, and trip.

kicks
1. snap kick
2. axe kick
3. inside&outside crescent kick
4. side kick
5. round kick

chon ji ("heaven and earth", the beginning)

1. look left, bring left hand to right side of face, palm in, right hand out in front of hip. left foot steps out and behind, into left forward stance, while left hand does a low vertical "obverse" block.

2. bring right foot to left, then right foot steps into forward stance, while right hand throws a heel-strike. 

3. turn right 180°s, while right hand does a low vertical "obverse" block, while left hand guards left side of face.

4. bring left foot to right, then left foot steps into forward stance, while left hand throws a heel-strike. 

5. pivot left 90°, while left hand does a low vertical "obverse" block, while right hand guards left side of face.

6. bring right foot to left, then right foot steps into forward stance, while right hand throws a heel-strike. 


7. turn right 180°s, while right hand does a low vertical "obverse" block, while left hand guards left side of face.

8. bring left foot to right, then left foot steps into forward stance, while left hand throws a heel-strike. 


9. left foot steps out to side to rear stance while left hand does an outward knife-block. keep elbow close to ribs.


10. right foot steps through to forward right stance, while throwing a right hand punch.


11. pivot 180° clockwise while right hand does outward knife-block, keeping elbow close to ribs.

12. left foot steps through to forward right stance, while throwing a left hand punch.


13. pivot 90° left and left hand does outward knife-block. keeping elbow close to ribs.


14. right foot steps through to forward right stance, while throwing a right hand punch.


15. pivot 180° right and right hand does outward knife-block. keeping elbow close to ribs.


16. left foot steps through to forward right stance, while throwing a left hand punch.


17. right foot steps forward while throwing right punch.


18. right foot steps back while throwing left punch.


19. left foot steps back while throwing right punch + kiai.

krav maga

tuesday, 5:30-6:30
trial class at kravmaga sf

krav maga 1

moderate intensity day - tacfit

warmup - joint mobility - 6m

strength - tabatas (20 on, 10off x 8)
front lunge - 5,5,6,6,6,6,6,6
push plank knee - 8,8,8,8,8,8,8,8
push up 12,8,6,6,6,6,5,5
spinal rock 7,7,7,7,7,7,7,7
tripod overhead 6,6,7,7,7,7,7,7

cooldown - yoga - 6m

low intensity - tacfit (yoga)

DRILL BIT 60 SECONDS
DOWNWARD FACING DOG 60 SECONDS
SHOULDER BRIDGE 60 SECONDS
FOREARM FROG 60 SECONDS
PIGEON 60 SECONDS
STANDING SIDEBEND 60 SECONDS
FORWARD FOLD 60 SECONDS
TWISTED CHAIR 60 SECONDS
CLASPED HAND SHOULDER BRIDGE 60 SECONDS
EXTENDED TABLE 60 SECONDS
KNEELING LUNGE 60 SECONDS
THREADING ARM 60 SECONDS
CLASED HAND BACK BEND 60 SECONDS
SEATED SPINAL TWIST 60 SECONDS
UPWARD FACING DOG 60 SECONDS
SPLIT LEG FORWARD FOLD 60 SECONDS
SEAL ELEVATED 60 SECONDS
SITUATION REPORT
ROCKING BOAT 60 SECOND

no intensity - tacfit

ELBOW ROTATIONS 60 SECONDS
SHOULDER ROTATIONS 60 SECONDS
GUNSLINGER 60 SECONDS
INSIDE HIP ROTATIONS 60 SECONDS
OUTSIDE KNEE CIRCLES 60 SECONDS
SPINAL ROTATIONS 60 SECONDS
CLOSED CHAIN KNEE ROTATIONS 60 SECONDS
TAI CHI TWIST 60 SECONDS
REAR SHOULDER ROTATIONS 60 SECONDS
OUTSIDE HIP ROTATIONS 60 SECONDS
THORAX ROTATIONS 60 SECONDS
AIR GUITAR 60 SECONDS
KNEEE INFINITIES 60 SECONDS
CAT DOG SPINAL WAVE 60 SECONDS
KNEE TO CHEST LEG SWING 60 SECONDS
TEA CEREMONY ARM WAVE 60 SECONDS
SPINAL WAVE 60 SECONDS

high intensity day - crossfit

lalanne 5:30pm

run 400m row 500m
stretch

deadlift
3,3,3,3,3,3,3/2min

95,145,155,165,175,185,195

eva-ish
35:37
3 rounds fr time
run 800m
30kbs rx2
30 pullup

moderate intensity day - tacfit

warmup:
joint mobility - 6m
 
strength:
tabatas

fl (l+r=1)
6,6,6,6,6,6,6,6

plank push knee
8,8,8,8,8,8,8,9

sit thru knee (l+r=1)
10,10,10,10,10,10,10,10

push-ups
10,8,8,8,6,5,5,5

spinal rock
7,6,6,6,6,6,6,6

tripod overhead (l+r=1)
5,5,5,5,6,6,6,6

cooldown:
yoga - 6m

8/2/10 9pm @home

recovery day - low intensity

warmup
joint mobility - 6m

strength/cool-down
yoga - 18m

hiking

8/1/10 5pm
skyline to wunderlich trail

36lb. pack
4.3 miles
1h30m

8/1/10 1pm @home

recovery day - no intensity

warmup
joint mobility - 6m

strength/cool-down
yoga - 18m


(this was the wrong workout for the no intensity day. shoulda done 18m joint mobility and no yoga)