pushups, 2min, amrap - 41
1 min rest
situps, 2min, amrap - 43
1 min rest
wide grip pullups, untimed, amrap - 2 (two?!?!?? yes, two! WTF!?)
break 5mins
pushups, 1min, amrap - 32
1 min rest
situps, 1min, amrap - 22
1 min rest
narrow grip pullups, untimed, amrap - 3
(AMRAP = as many reps as possible)
Thursday, September 30, 2010
Wednesday, September 29, 2010
jogging
@home
9pm
warmup:
2 mins jump rope
10x knee rotations
strength:
2.6 miles
27:15
cool down:
yoga/stretches
jump rope in front of my condo, i figure the neighbors can hear it and might be annoyed, but whatever, it's only 2 minutes so they can deal with it. i toss the jump rope onto my porch, my blood is really moving. i walk to the nearest intersection, so i can plot my mileage when i get home. a frail bicyclist passes in front of me, but pauses and waves me to pass. they slow down for me and as their handle bars awkwardly shake, they finally have to put their foot down. from my sidestreet i can see the highway. a truck screetches away from the stoplight. fucking high schoolers! i round the corner and pass the gas station. i run by the empty christmas tree lot, and briefly wonder why they aren't selling pumpkins. my guess is that they have the foresight not to compete with the mega bounce house pumpkin lot at the strip mall on the east end of the highway... ah, suburbs... next i pass a funeral home, and then a donut shop. it's empty but the doors open, and i inhale a deep whiff of lard and sugar as a pass by. there's a family inside indulging their sweet teeth - seems like a cheap and pointless thrill, but i can see how it might make them happy.... i run past the taqueria, subway, the vietnamese place that tried to poison me once, mcdonald's, kfc the travel agency, the liquor store. at an intersection there's a white trash guy at the stoplight, who it occurs to me looks a helluva lot like someone i know from high school who lives in rwc, but it's not him. he's in a ford taurus, the same car i inherited from my older siblings in high school. after i pass the car, i hear the passenger who is apparently a woman, say "hey ya' got a nice ass!" i'm not sure what to think, other than "oh, i guess my shirt's tucked in, and i bet my ass is sticking out." i don't acknowledge her, but keep running with a confused smirk on my face. past the pet store, past the nursery, past the 7/11. i come across my first possibly homeless person, standing at the bus stop in front of the retirement home. maybe he's just a retiree, it's dark and i can't really tell, but he does look pretty busted, so i'm gonna stick with my initial guess. he lights up a cigarette as i approach, and i calculate the last moment i can begin my a deep breath in, so as to finish inhaling before i enter his cloud of smoke. i run past, and finally get off the highway. it's dark and the ground is uneven. damn trees ruined the sidewalk and the city hasn't done anything to fix it. there's a mexican church, having a party in their parking lot. it occurs to me that i'm white for a second. vassever. their cars are blocking the sidewalk... so, i just run across the street. the trees are so overgrown on this side of the street into the sidewalk, that i decide to just run on street. i think to myself, "i hope there's no glass or needles in this gutter because they would probably go right through the soles of my vibram five finger shoes." but there isn't any, or at least i don't feel any shards or pricks on the bottom of my feet. my stride is slowing down, i start to notice. check the clock and i'm only around 10 minutes. going for at least thirty minutes total. since i was approaching my halfway point, i didn't need to worry too much about my pace. as i get to el camino, there are two people on the sidewalk. another homeless guy walking behind a wheelchair which i presume that he sits in during the day to power-up his pandhandler abilities, and prey on other people's good will. from the opposite direction is a latino bicyclist riding through a crosswalk onto the sidewalk. wtf are you doing on the damn sidewalk, i think to myself? my street ends in a T at their street, and the three of us cross paths at almost the same time. the good will predator surprisingly sorta pulls over to allow us two to merge without running into him, but he actually made it more awkward by doing so. the back of the cyclists says "pronto pizza"... i like that place but i hate this guy. from where my street hit el camino, to where i got to the underpass, i think to myself that all the cement that i'm looking it is a pretty standard view you would find in any shitty strip mall-addled suburban neighborhood of san jose or santa clara... except that the city-owned negative space created by the gap between the highway overpass, the cross street, and the onramp is overgrown with redwood trees. as much as i loathe redwood city, it strikes me as kinda awesome that these trees are there and have probably been there for a helluva long time. i continue through the underpass, and this side of the highway underpass is barren. i wrap back down essentially what is a freeway exit. i'm running next to stopped cars, which smell like shit. i can literally taste the bad air coming from them, one of them must have been diesel or something. i continue through some intersections, and am now on essentially a freeway on-ramp which happens to have a sidewalk. i think to myself that these might be some of the ghetto-ist houses in redwood city - and it smells like clean laundry. here comes the best part of the run: the union cemetery. there is an awesome shingled wind-mill storage facility and then a graveyard that is at least a few acres. i'm running between the highway's and a cemetery. woah, am i a goth? awesome. eventually i pass another funeral home, and then all the things i passed before from the opposite side of the street. there's a latino couple that see me running behind them, and they sorta pull over to let me pass, but i was running curbside so that was kinda pointless... later i was running towards a couple with a stroller who were facing me. i went out of the way to let them have the whole sidewalk, by runnin in the street. but no "thank you" or anything. it didn't occur to me until now that the same courtesy i expected from the pregnant couple for whom i made way, was probably expected of me from the latino couple who *pulled over* for me earlier. at about 3/4's of my run, i realize i'm getting a blister on the right ball of my foot. oh well, it doesn't hurt that bad. as i approach my cross street, the light is against me. i would j-walk but there's a sheriff waiting for the light. rather than be that guy jogging in place while the light changes, i decide to run down the street a block. the same thing happens with the light, but there are no police, so i j-walk through the median, and around the corner. it's eerily quiet as i get close to my driveway. i'm near my mailbox and my neighbor's pug starts snorting and runs towards me, which makes me flinch a little, i do a double-take and chuckle a little. i get to the mailbox, and walk from there to my porch. on my porch i do some stretching. when i get inside i'm still breathing heavy. i jump in the shower. afterwards, i grab my yoga mat and stretch some more.
that was a good run.
9pm
warmup:
2 mins jump rope
10x knee rotations
strength:
2.6 miles
27:15
cool down:
yoga/stretches
jump rope in front of my condo, i figure the neighbors can hear it and might be annoyed, but whatever, it's only 2 minutes so they can deal with it. i toss the jump rope onto my porch, my blood is really moving. i walk to the nearest intersection, so i can plot my mileage when i get home. a frail bicyclist passes in front of me, but pauses and waves me to pass. they slow down for me and as their handle bars awkwardly shake, they finally have to put their foot down. from my sidestreet i can see the highway. a truck screetches away from the stoplight. fucking high schoolers! i round the corner and pass the gas station. i run by the empty christmas tree lot, and briefly wonder why they aren't selling pumpkins. my guess is that they have the foresight not to compete with the mega bounce house pumpkin lot at the strip mall on the east end of the highway... ah, suburbs... next i pass a funeral home, and then a donut shop. it's empty but the doors open, and i inhale a deep whiff of lard and sugar as a pass by. there's a family inside indulging their sweet teeth - seems like a cheap and pointless thrill, but i can see how it might make them happy.... i run past the taqueria, subway, the vietnamese place that tried to poison me once, mcdonald's, kfc the travel agency, the liquor store. at an intersection there's a white trash guy at the stoplight, who it occurs to me looks a helluva lot like someone i know from high school who lives in rwc, but it's not him. he's in a ford taurus, the same car i inherited from my older siblings in high school. after i pass the car, i hear the passenger who is apparently a woman, say "hey ya' got a nice ass!" i'm not sure what to think, other than "oh, i guess my shirt's tucked in, and i bet my ass is sticking out." i don't acknowledge her, but keep running with a confused smirk on my face. past the pet store, past the nursery, past the 7/11. i come across my first possibly homeless person, standing at the bus stop in front of the retirement home. maybe he's just a retiree, it's dark and i can't really tell, but he does look pretty busted, so i'm gonna stick with my initial guess. he lights up a cigarette as i approach, and i calculate the last moment i can begin my a deep breath in, so as to finish inhaling before i enter his cloud of smoke. i run past, and finally get off the highway. it's dark and the ground is uneven. damn trees ruined the sidewalk and the city hasn't done anything to fix it. there's a mexican church, having a party in their parking lot. it occurs to me that i'm white for a second. vassever. their cars are blocking the sidewalk... so, i just run across the street. the trees are so overgrown on this side of the street into the sidewalk, that i decide to just run on street. i think to myself, "i hope there's no glass or needles in this gutter because they would probably go right through the soles of my vibram five finger shoes." but there isn't any, or at least i don't feel any shards or pricks on the bottom of my feet. my stride is slowing down, i start to notice. check the clock and i'm only around 10 minutes. going for at least thirty minutes total. since i was approaching my halfway point, i didn't need to worry too much about my pace. as i get to el camino, there are two people on the sidewalk. another homeless guy walking behind a wheelchair which i presume that he sits in during the day to power-up his pandhandler abilities, and prey on other people's good will. from the opposite direction is a latino bicyclist riding through a crosswalk onto the sidewalk. wtf are you doing on the damn sidewalk, i think to myself? my street ends in a T at their street, and the three of us cross paths at almost the same time. the good will predator surprisingly sorta pulls over to allow us two to merge without running into him, but he actually made it more awkward by doing so. the back of the cyclists says "pronto pizza"... i like that place but i hate this guy. from where my street hit el camino, to where i got to the underpass, i think to myself that all the cement that i'm looking it is a pretty standard view you would find in any shitty strip mall-addled suburban neighborhood of san jose or santa clara... except that the city-owned negative space created by the gap between the highway overpass, the cross street, and the onramp is overgrown with redwood trees. as much as i loathe redwood city, it strikes me as kinda awesome that these trees are there and have probably been there for a helluva long time. i continue through the underpass, and this side of the highway underpass is barren. i wrap back down essentially what is a freeway exit. i'm running next to stopped cars, which smell like shit. i can literally taste the bad air coming from them, one of them must have been diesel or something. i continue through some intersections, and am now on essentially a freeway on-ramp which happens to have a sidewalk. i think to myself that these might be some of the ghetto-ist houses in redwood city - and it smells like clean laundry. here comes the best part of the run: the union cemetery. there is an awesome shingled wind-mill storage facility and then a graveyard that is at least a few acres. i'm running between the highway's and a cemetery. woah, am i a goth? awesome. eventually i pass another funeral home, and then all the things i passed before from the opposite side of the street. there's a latino couple that see me running behind them, and they sorta pull over to let me pass, but i was running curbside so that was kinda pointless... later i was running towards a couple with a stroller who were facing me. i went out of the way to let them have the whole sidewalk, by runnin in the street. but no "thank you" or anything. it didn't occur to me until now that the same courtesy i expected from the pregnant couple for whom i made way, was probably expected of me from the latino couple who *pulled over* for me earlier. at about 3/4's of my run, i realize i'm getting a blister on the right ball of my foot. oh well, it doesn't hurt that bad. as i approach my cross street, the light is against me. i would j-walk but there's a sheriff waiting for the light. rather than be that guy jogging in place while the light changes, i decide to run down the street a block. the same thing happens with the light, but there are no police, so i j-walk through the median, and around the corner. it's eerily quiet as i get close to my driveway. i'm near my mailbox and my neighbor's pug starts snorting and runs towards me, which makes me flinch a little, i do a double-take and chuckle a little. i get to the mailbox, and walk from there to my porch. on my porch i do some stretching. when i get inside i'm still breathing heavy. i jump in the shower. afterwards, i grab my yoga mat and stretch some more.
that was a good run.
Tuesday, September 28, 2010
tae kwon do
@everett middle school
7:30-9:00pm
m. ford, m. fischer, mr. stewart
bonnie, sunny, kenneth, steven
forms
hand techniques
stances
balance drill
7:30-9:00pm
m. ford, m. fischer, mr. stewart
bonnie, sunny, kenneth, steven
forms
hand techniques
stances
balance drill
Monday, September 27, 2010
HapMoosa Ki Do
@ hwa rang kwan
w/ g.m.craig, m.fischer, sunny, shelly
hand strikes/blocks
rolls/falls
w/ g.m.craig, m.fischer, sunny, shelly
hand strikes/blocks
rolls/falls
Saturday, September 25, 2010
Thursday, September 23, 2010
Wednesday, September 22, 2010
Tuesday, September 21, 2010
tae kwon do
tkd @everett middle school
7:30-9:00pm
w/ g.m.craig, m. fischer, mr. ford, sensei stevens
bonnie, sunny, loc, simon, steven
running
"mayhem" warmup
forms
stances
kicks
punches/blocks
self-defense
7:30-9:00pm
w/ g.m.craig, m. fischer, mr. ford, sensei stevens
bonnie, sunny, loc, simon, steven
running
"mayhem" warmup
forms
stances
kicks
punches/blocks
self-defense
Monday, September 20, 2010
HapMoosaKi Do
7:00-8:30pm
w/ m. fischer, sunny, clint
hand arts
pressure points
curriculum studies
rolls & falls
w/ m. fischer, sunny, clint
hand arts
pressure points
curriculum studies
rolls & falls
Sunday, September 19, 2010
cross country jogging
skeggs point - el corte de madera
1pm w/ andrew
4.4 miles, 1h15m.
alt. 2200ft
tafoni, resolution, and corte madera trails
this was my first time trail-running while wearing vibram five finger shoes. they worked well, but the trail was a bit uneven. whenever you stepped on a rock bigger than about 3/4" diameter, you really felt it. also, some rocks got stuck between your toes. the other thing about these trails, is that they are shared with mountain bikers.... so it really keeps you on your toes. the shoes worked well, and i'm not too sore.
1pm w/ andrew
4.4 miles, 1h15m.
alt. 2200ft
tafoni, resolution, and corte madera trails
this was my first time trail-running while wearing vibram five finger shoes. they worked well, but the trail was a bit uneven. whenever you stepped on a rock bigger than about 3/4" diameter, you really felt it. also, some rocks got stuck between your toes. the other thing about these trails, is that they are shared with mountain bikers.... so it really keeps you on your toes. the shoes worked well, and i'm not too sore.
Saturday, September 18, 2010
bosu
bosu class @ gold's
10:30-11:30 w/ sara
weird, but good. here's the bosu website: http://www.bosu.com/
after class, walked home 3.3 miles.
10:30-11:30 w/ sara
weird, but good. here's the bosu website: http://www.bosu.com/
after class, walked home 3.3 miles.
Wednesday, September 15, 2010
HapMoosaKi Do
7:00-8:30pm @ hwa rang kwan
w/ master fischer, sunny, shelly, clint
focus on stances, rolls/falls, shadow boxing...
w/ master fischer, sunny, shelly, clint
focus on stances, rolls/falls, shadow boxing...
Tuesday, September 14, 2010
tae kwon do
tae kwon do
7:30-9:00pm
@ everett middle school
master fischer, mr. ford, sensei stevens
sunny, simon, steven
stances, kicks, punches
7:30-9:00pm
@ everett middle school
master fischer, mr. ford, sensei stevens
sunny, simon, steven
stances, kicks, punches
Monday, September 13, 2010
HapMoosa Ki Do
7-8:30pm @Hwa Rang Kwan
G.M.Craig, M. Fischer, Sunny, Shelly, Clint - Testing day
Stances, Kicks, Punches, Blocks, 1-8 Single Side Releases, Forms,
I think I would've have passed the yellow belt test, but regardless they gave me an honorary Green Belt (6th Gup), in recognition of my skill level as a martial artist, and my previous experience in other disciplines. It will be weird to wear this belt in TKD class tonight because my TKD skills are way below the level of even the 2nd degree yellows in the class.... let's hope they don't hate...
G.M.Craig, M. Fischer, Sunny, Shelly, Clint - Testing day
Stances, Kicks, Punches, Blocks, 1-8 Single Side Releases, Forms,
I think I would've have passed the yellow belt test, but regardless they gave me an honorary Green Belt (6th Gup), in recognition of my skill level as a martial artist, and my previous experience in other disciplines. It will be weird to wear this belt in TKD class tonight because my TKD skills are way below the level of even the 2nd degree yellows in the class.... let's hope they don't hate...
Sunday, September 12, 2010
Friday, September 10, 2010
Thursday, September 9, 2010
swim
scuba @ grand turk
with craig, richard, & poatua
weight: 12lbs
no wetsuit
1st dive: "tunnels"
time: 0:52
max depth: 55ft
vis: 70ft
2nd dive: "coral gods"
time: 0:59
max depth: 55ft
vis: 50ft
with craig, richard, & poatua
weight: 12lbs
no wetsuit
1st dive: "tunnels"
time: 0:52
max depth: 55ft
vis: 70ft
2nd dive: "coral gods"
time: 0:59
max depth: 55ft
vis: 50ft
Wednesday, September 8, 2010
apft prep
2 min bike
chest press 90x12
2 rounds:
1 min pu amrap
1 min rest
1min kdpu amrap
1 min rest
29pu,12kdpu;18pu,7kdpu
2 round2:
1 min situp amrap
1 min crunch amrap
50su,40cr;?su,?cr
stretches
chest press 90x12
2 rounds:
1 min pu amrap
1 min rest
1min kdpu amrap
1 min rest
29pu,12kdpu;18pu,7kdpu
2 round2:
1 min situp amrap
1 min crunch amrap
50su,40cr;?su,?cr
stretches
Tuesday, September 7, 2010
Monday, September 6, 2010
running day
1 mile 8:45 - fast jog, slow run
1 mile 8:39
.5 mile 5:00 - slow jog
.15 mile 4:00 - walking
yoga
this was the first time that i went running in my vibram five fingers. running with these shoes is comfortable. they are lightweight and flexible. they don't have much padding, so it forces you to stop over-striding, which lessens the amount of braking you do. this actually makes running easier because it makes your stride more efficient. there is some adjustment you have to do, but it's easy to get used to. every now and then i would catch myself slamming my heel into the ground and over-striding, but then i would catch it and adjust back to a proper stride.
1 mile 8:39
.5 mile 5:00 - slow jog
.15 mile 4:00 - walking
yoga
this was the first time that i went running in my vibram five fingers. running with these shoes is comfortable. they are lightweight and flexible. they don't have much padding, so it forces you to stop over-striding, which lessens the amount of braking you do. this actually makes running easier because it makes your stride more efficient. there is some adjustment you have to do, but it's easy to get used to. every now and then i would catch myself slamming my heel into the ground and over-striding, but then i would catch it and adjust back to a proper stride.
Sunday, September 5, 2010
Wednesday, September 1, 2010
HapMoosaKi Do
HapMooskaKi Do @hwa rang kwan w/ tmaa
7:00-8:30pm
m. fisher, a.i. jameson, sunny, shelly, clint.
warmup:
head-touch sparring
skill:
uke punches with right hand,
tori deflects with left hand pushing left to right.
tori does inside block, fingers pulling back, swiping hand down.
tori becomes uke, punching with the right hand... (repeats)
do this 20 or so times, with each hand,
then do it while turning clockwise & counter-clockwise, then do it while lunging and turning
curriculum:
chon-ji
- 19 movements
from tmaa website: The name of this form means literally "the heaven, the earth." Interpreted as the creation of the world, beginning of time, and of human history. There is also a Chon-Ji Lake on top of the sacred Mount Baekdu. The pattern of this form is a cross, representing the four elements fire, water, earth, and spirit. There are nineteen movements.
single side releases
1. to hip, retreating
2. to shoulder, retreating
3. elbow to sternum, inside front stance, same side as grab
4. to floor, parallel sitting stance, retreating
5. to sky
6. to behind head
7. to throat
8. across their chest to opposite bicep, outside front stance
7:00-8:30pm
m. fisher, a.i. jameson, sunny, shelly, clint.
warmup:
head-touch sparring
skill:
uke punches with right hand,
tori deflects with left hand pushing left to right.
tori does inside block, fingers pulling back, swiping hand down.
tori becomes uke, punching with the right hand... (repeats)
do this 20 or so times, with each hand,
then do it while turning clockwise & counter-clockwise, then do it while lunging and turning
curriculum:
chon-ji
- 19 movements
from tmaa website: The name of this form means literally "the heaven, the earth." Interpreted as the creation of the world, beginning of time, and of human history. There is also a Chon-Ji Lake on top of the sacred Mount Baekdu. The pattern of this form is a cross, representing the four elements fire, water, earth, and spirit. There are nineteen movements.
single side releases
1. to hip, retreating
2. to shoulder, retreating
3. elbow to sternum, inside front stance, same side as grab
4. to floor, parallel sitting stance, retreating
5. to sky
6. to behind head
7. to throat
8. across their chest to opposite bicep, outside front stance
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