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Health and Fitness -- Strength Training (4 sets for each exercise)

The last two weeks have been focused on power. Here is one example week:

All four days I did Power Cleans (Explosive -- 4 reps), Russian Twists (Rotational -- 8 reps), and Side Bridge w/ Reach (Core Stabilization -- 10 reps). All other exercises -- 4 reps.

Monday
Knee Dominant (bilateral): Barbell Front Squat
Hor. Push (unilateral): DB Chest Press
Vert. Push (bilateral): Barbell Push Press

Tuesday
Hip Dominant (unilateral): Single Leg Supine Hip Extension
Hor. Pull (bilateral): Modified T-Bar Row
Vert. Pull (unilateral): Side to Side Pull-Ups w/ weight

Thursday
Knee Dominant (unilateral): Single Leg Squats
Hor. Push (bilateral): Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Romanian Deadlift
Hor. Pull (unilateral): 2 Point DB Row
Vert. Pull (bilateral): Pull-Ups w/ weight

Martial Arts

Brailian Jiu Jitsu has gone well so far. Although I'm still a bit of a slow learner in that field, I'm starting to understand the basics a lot more. A lot of my early struggles with Taekwondo were similar -- I put so much thought into it that I freezed my brain at times.

I've been doing some after school programs, and will be teaching a martial arts program for summer camp soon (my second year). Teaching non-regular students has many pros and cons. However, in the end: I'm always happy to find myself back in the dojang.

I posted a poll about wearing T-shirts during summer training. The results so far have been:

Yes, and I'm glad they do -- 5 (28%)
Yes, but I don't like it -- 4 (22%)
No, but I wish they would -- 4 (22%)
No, and I'm glad they don't -- 5 (28%)


My instructor announced the optional switch to t-shirts a week ago (note: our school does have some air conditioning, but most know that A/C will only do so much when training). It came a little later than usual (late May is the usual). However, he was a bit annoyed by the amount of parents who complained that it didn't come soon enough. As far as the children's class goes, I know parents will always worry about their kids (and some with right cause), but I wonder at what point kids might be getting "softer".

In the elementary school classes that I work in, I'm finding a higher number of students each year who go to the nurse's office for even the smallest things. Another thing I've noticed is the dissapointment of NOT having INDOOR recess. I remember being a child and groaning with the rest of the class when the principal announced there wouldn't be outdoor recess. I talked to a couple of teachers upstate, and they were finding the same thing.

It's possible there's something I'm missing, or perhaps my childhood wasn't that different at all, and that my memory is slightly skewed.

Favorite Quote of The Week

“Nature has no mercy at all. Nature says 'I'm going to snow. If you have on a bikini and no snowshoes, that's tough. I am going to snow anyway'" - Maya Angelou


Favorite Song of The Week

"Fire In The Hole" - Van Halen

Tags: Health Fitness Bjj Brazilian Jiu Jitsu Training Toughness Summer Heat

Got a chance to see "The Foot Fist Way" in theaters...my quick review:


Danny R. McBride's performance is decent, but I think that even at his best, he couldn't save this film.

Some might believe (by the trailers), that this film would be a cheap shot and/or diservice to Taekwondo. I viewed the trailer with a lot of potential to simply be "all in good fun".

The problem was, it wasn't really fun at all--not the TKD aspect, but the movie in general. I remember laughing at one or two of the jokes, but even those jokes were forgettable. The pacing seemed slower than necessary, and some of the scenes ran much too long (not to mention some of the longer scenes were very predictable).

As far as TKD was concerned -- it wasn't really a bad portrayl. In fact, I would say that despite the setting, it had little to do with TKD. When watched, I think it's somewhat obvious that the movie deals with egotism & idol worship, and the hurt that occurs when the facade is cracked. Using that theme in a martial arts movie (a comedy no less) is extremely refreshing and directors of martial arts films would do well to learn a little from this.

However, with that being said: it's still a poorly executed movie.


Grade: I'm on the fence between a 'D+' and a 'C-'


NOTE: I had a lot of high expectations from the extremely funny marketing. The movie's website and trailer (worth the look:  http://www.thefootfistway.com) are unfortunately much funnier than the theatrical release


Also, I felt as far as the martial arts go: Despite the bumbling characters and organization of the school (e.g. Swearing in the dojang, a child teaching adults), it did portray some positive aspects of what TKD can do for people. And in case anyone was wondering, they did Chang Hon forms.

Tags: Movie Review

Health and Fitness -- Strength Training (4 sets for each exercise)

Last week of basic strength. Next three weeks will focus on power again.

On all four days, I did Power Cleans (explosive -- 5 reps), Corscrew (Rotational -- 10 reps), and 4 point planks (Core Stabilization -- 30 secs). All other exercises -- 8 reps.


Monday
Knee Dominant (bilateral): Barbell Overhead Squat
Hor. Push (unilateral): Alt DB Chest Press
Vert. Push (bilateral): Barbell Shoulder Press

Tuesday
Hip Dominant (unilateral): Single Leg Supine Hip Extension
Hor. Pull (bilateral): Barbell Row
Vert. Pull (unilateral): Side to Side Pull-Ups

Thursday
Knee Dominant (unilateral): Bulgarian Split Squat
Hor. Push (bilateral): Incline Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Swiss Ball Curls
Hor. Pull (unilateral): Alt DB Row
Vert. Pull (bilateral): Pull Ups

Martial Arts

Our group passed their black belt test. I saw a couple of brain freezes out there (I think they were nervous). Once again, the whole thing has me excited to not only test for another stripe, but to one day test for my second Dan. I still need some work on my flexibility to make Koryo look a little better.

It's been almost a month since I started Brazilian Jiu Jitsu. I'm not use to lifting + shifting my hips so much when on the ground. I find I'm a bit of a slow leaner with this art. However, I'm not too concerened with moving up the ranks or even frequent competitions. Although I'll work hard on this martial art, it's TKD where my passion still lies. I like to think BJJ will simply help me become well-rounded as a martial artist.


Movies

I'm looking forward to getting a chance to see "The Foot Fist Way". However, the film that I want to see the most is "Bigger, Stronger, Faster", a documentary focusing on performace enhancing drugs.

For More:

Foot Fist Way -- http://www.thefootfistway.com

Bigger, Stronger, Faster -- http://www.biggerstrongerfastermovie.com



Favorite Quote of The Week

“If everyone was satisfied with [themselves], there would be no heroes." - Mark Twain


Favorite Song of The Week

"I Won't Back Down" - Tom Petty

Tags: Movie Brazilian Jiu Jitsu Bjj Health Fitness Heroes Black Belt

Health and Fitness -- Strength Training (4 sets for each exercise)

I'm a little late in posting this, but here it is:

On all four days, I did Power Cleans (explosive -- 5 reps), Russian Twists (Rotational -- 10 reps), and 3 point planks (Core Stabilization -- 30 secs). All other exercises -- 8 reps.


Monday
Knee Dominant (bilateral): Barbell Back Squat
Hor. Push (unilateral): DB Chest Press
Vert. Push (bilateral): Barbell Push Press

Tuesday
Hip Dominant (unilateral): Split Good Morning
Hor. Pull (bilateral): Modified T-Bar Row
Vert. Pull (unilateral): Side to Side Pull-Ups w/weight

Thursday
Knee Dominant (unilateral): Bulgarian Split Deadlift
Hor. Push (bilateral): Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Supine Hip Extension
Hor. Pull (unilateral): 2 Point One Arm DB Row
Vert. Pull (bilateral): Chin Ups

TKD

Our school has six kids getting ready for their black belts this saturday, as well as two adults. I've been helping them train, mostly doing physical conditioning. This involves a lot of jumping rope, push ups, and other exercises. The whole process has me excited for my next test (eligible for another stripe in August). I wasn't feeling 100% for my last one, and although I passed, I wish things could have been different.



Movies

If it's playing near you, I recommend "Son of Rambow" (Rambo spelled differently for copyright issues). The movie not only tells the story about two boys making a cheap action film, but it parallels many of the issues and social transitions that occur when independent film starts to go down the mainstream road.



Favorite Quote of The Week

“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”



Favorite Song of The Week

"Learning to Fly" - Tom Petty

Tags: Black Belt Test Health Fitness

Health and Fitness -- Strength Training (4 sets for each exercise)

My focus has returned to basic strength and hypertrophy. In a few weeks, I'll focus on power.

On all four days, I did One Arm DB Snatches (explosive -- 5 reps), DB Corkscrews (Rotational -- 8 reps), and 4 point planks (Core Stabilization -- 30 secs). All other exercises -- 8 reps.


Monday
Knee Dominant (bilateral): Barbell Front Squat
Hor. Push (unilateral): DB Alt Incline Chest Press
Vert. Push (bilateral): Barbell Shoulder Press

Tuesday
Hip Dominant (unilateral): Split Good Morning
Hor. Pull (bilateral): Barbell Row
Vert. Pull (unilateral): Side to Side Pull-Ups w/weight

Thursday
Knee Dominant (unilateral): Step Up w/ Barbell
Hor. Push (bilateral): Incline Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Swiss Ball Curls
Hor. Pull (unilateral): 2 Point One Arm DB Row
Vert. Pull (bilateral): Pull-Ups w/ weight

TKD

Testing went well at our school. Many of the instructors felt it was one of the best tests (as a whole) we've seen in a while. I may get the chance to test (for stripe, not Dan) in a few months. Since, I've felt a few more improvements from my training (inside and outside the dojang), I feel pretty confident. It also helps to be an assistant instructor, since keeping the students on their toes ends up keeping myself on my toes.

Sports

Don't get me wrong, Larry Bird is one of my all time favorite players, but I was born in NYC...so there is no way I could root for the Celtics. LA won't do it for me as well.

Regardless, my NBA picks: Lakers in 7; Pistons in 7
My NHL picks: Pittsburgh Penguins in 6

Favorite Quote of The Week

"No man chooses evil because it is evil; he only mistakes it for happiness, the good he seeks". - Mary Wollstonecraft



Favorite Song of The Week

"I Summon You" - Spoon

Tags: Health Fitness Nhl Nba Testing

Health and Fitness -- Strength Training (4 sets for each exercise)

On all four days, I did Power Snatches (explosive -- 3 reps), Modified Windshield Leg Wipers (Rotational -- 8 reps), and Side Bridges w/Reach (Core Stabilization -- 8 reps). All other exercises -- 6 reps.


Monday
Knee Dominant (bilateral): Barbell Overhead Squat
Hor. Push (unilateral): DB Alt Chest Press
Vert. Push (bilateral): Barbell Push Press

Tuesday
Hip Dominant (unilateral): Split Good Morning
Hor. Pull (bilateral): Modified T-Bar Row
Vert. Pull (unilateral): Side to Side Pull-Ups w/weight

Thursday
Knee Dominant (unilateral): Bulgarian Split Squat
Hor. Push (bilateral): Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Romanian Deadlift
Hor. Pull (unilateral): 2 Point One Arm DB Row
Vert. Pull (bilateral): Pull-Ups w/ weight

TKD

This week our school prepared for the next test. A lot of the kids seem ready and excited for their next belts. We also held a kicking contest to raise money for the American Cancer Society. For every 50 cents sponsered, each child had to perform a kick. We had several young students perform 500 or more kicks. Now that the kids know they can do several hundred reps without much of a sweat, they might be eager to raise more money next time we do something like this.



Sports

Although (like many Americans), I've lost a bit of interest in the NHL, I have been enjoying the playoffs. I had mixed feelings about the second round, since the Pittsburgh Penguins played the New York Rangers. As a child, I was captivated by the play of Mario Lemeuix and Jaromir Jagr, which made me a Penguin Fan. However, my New York roots always kept the Rangers in my heart. This year was quite interesting, since Jagr is now the Ranger captain. I had to stick with my New York loyalty and cheer for the Rangers, even if they did go down to the Penguins.



Reading

Still working on William James, but now going back to some other works. I've been trying to brush up on the historical and organizational details behind Taoism--the ceremonial and religious side, not the philosophical.



Favorite Quote of The Week

"Everything that irritates us about others can lead us to an understanding of ourselves". - Carl Jung



Favorite Song of The Week

"I Wish" - Skee Lo

Tags: New York Health Fitness Fundraising Nhl William James Taoism

Health and Fitness -- Strength Training (4 sets for each exercise)

My focus on the last three weeks were on basic strength. Now I've started to focus slightly more on power.

On all four days, I did Power Snatches (explosive -- 3 reps), Modified Windshield Wiper Legs (Rotational -- 8 reps) and Side Bridge w/ Arm Reaches (Core Stabilization -- 10 reps). All other exercises -- 6 reps.


Monday
Knee Dominant (bilateral): Barbell Back Squat
Hor. Push (unilateral): DB Chest Press w/ Exercise Ball
Vert. Push (bilateral): Barbell Push Press

Tuesday
Hip Dominant (unilateral): Split Good Morning
Hor. Pull (bilateral): Modified T-Bar Row
Vert. Pull (unilateral): Side to Side Pull Ups w/weight (4 reps)

Thursday
Knee Dominant (unilateral): Step Up w/ Barbell
Hor. Push (bilateral): Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Romanian Deadlift
Hor. Pull (unilateral): 2 Point One Arm DB Row
Vert. Pull (bilateral): Chin-Ups w/ weight (5 reps)


Set another personal 5km record. This time, with a little more effort, I was able to reach 23:15. I may run the 5km the next two Wednesdays, but at a slightly slower pace, to work on endurance. Afterwards I may move on to building speed for my 2 mile run.



Reading

Still working on re-reading "The Varieties of Religious Experiences". There's a few things that seemed to stand out more, this time around. The opening lecture trancends (if you will) the discussion of religion and psychology into a discussion about our own egos and cheap armour, when trying to argue about a field of study or aspect of life that we either don't care for and/or play expert in.



TKD

For those who have never tried, I suggest recording video on yourself doing technique. I tried this before on my flying side kicks to discover I was jumping a tad too late. The past couple of weeks, I've been doing this for my forms. It's one thing to have your instructor point out somthing that needs work. However, by being able to see what they were talking about in a recorded media, it's easier to see any good or bad habits take place.

This week, I saw the effort that I put in Koryo (especially chambering and retracting side kicks) compared to other forms. One thing I didn't realize was how on some previous forms, I wasn't properly retracting some of my kicks. This is something my instructor noticed when I was doing Won-Hyo Hyung, but made me re-think about how I executed many of my kicks.



Favorite Quote of The Week

"A great many people think they are thinking when they are merely rearranging their prejudices." - William James



Favorite Song of The Week

"Everybody's Changing" - Keane

Tags: Side Kicks Religion William James Koryo Won Hyo Health Fitness Exercise

Health and Fitness -- Strength Training (4 sets for each exercise)

On all four days, I did Power Cleans (explosive -- 5 reps), Seated Russian Twists (Rotational -- 10 reps) and 4 Point Planks (Core Stabilization -- 30 Second reps). All other exercises -- 10 reps.


Monday
Knee Dominant (bilateral): Barbell Overhead Squat
Hor. Push (unilateral): Incline DB Chest Press
Vert. Push (bilateral): Barbell Shoulder Press

Tuesday
Hip Dominant (unilateral): One Leg Supine Hip Extension
Hor. Pull (bilateral): Barbell Row
Vert. Pull (unilateral): Side to Side Pull Ups (6 reps)

Thursday
Knee Dominant (unilateral): Bulgarian Split Squat
Hor. Push (bilateral): Incline Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Supine Hip Extension
Hor. Pull (unilateral): Alt DB Row
Vert. Pull (bilateral): Pull-Ups (6 reps)


Broke my old 5km record. I didn't put all my effort in, but I was easily able to get just below 23:30 (actual time was about 23:20). That was last Wednesday. I plan on giving it another shot this coming Wednesday, and I feel confident about getting it lower.



Reading

Just started re-reading "The Varieties of Religious Experiences". This classic was one of my favorites in college, and I've been meaning to read it again, but was caught up on a few other things.

I'm not too into magazines, but have been regularly reading Men's Health. Some of their tips have been priceless, such as their advice on Pull-ups and their tips on form. It's a bit of a shame that it's so cluttered with sex advice and fashion--most of which aren't exactly revolutionary.



TKD

Just started training in Joong-Gun. For those who don't know, I'm a 1st Dan, but my school does kukkiwon forms for the lower gups, and ITF hyungs as well as kukkiwon BB forms for 1st Dan and beyond.

Of the ITF hyungs so far, I have to say i enjoyed Won-Hyo the most.



Favorite Quote of The Week

"True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others, at whatever cost." - Arthur Ashe



Favorite Song of The Week

"The Book I Write" - Spoon

Tags: Joong Gun Won Hyo Hyung Poomsae Running Health Fitness Kukkiwon

Health and Fitness -- Strength Training (4 sets for each exercise)

On all four days, I did Power Snatches (explosive -- 5 reps) and 3 Point Planks (Core Stabilization -- 30 Second reps). All other exercises -- 10 reps.


Monday
Knee Dominant (bilateral): Barbell Front Squat
Hor. Push (unilateral): DB Chest Press
Vert. Push (bilateral): Barbell Push Press
Rotational: Cable Woodchoppers

Tuesday
Hip Dominant (unilateral): One Leg Back Extension
Hor. Pull (bilateral): Modified T-Bar Row
Vert. Pull (unilateral): One Arm Pull-Ups (using assisted machine)
Rotational: Cable Woodchoppers

Thursday
Knee Dominant (unilateral): Bulgarian Split Deadlift
Hor. Push (bilateral): Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press
Rotational: DB Corkscrew

Friday
Hip Dominant (bilateral): Swiss Ball Leg Curls
Hor. Pull (unilateral): 2 Point One Arm DB Row
Vert. Pull (bilateral): Mixed Grip Pull-Ups
Rotational: DB Corkscrew


Cardio-Pulmonary

I've been doing less HIIT (mostly just taking a short break) to focus on distance running again. I'm mostly focusing on keeping and/or improving my time with the 5km and 1 mile.

TKD

Recently I started teaching an optional Saturday class in the mornings. We don't really learn any new material in it, but focus on a lot of the prior basics as well as line drills. A lot of the time we also do some extra conditioning like push-ups (various kinds), core work, squats, jump rope, lunges, etc.

The whole thing has been rewarding and fun. I think everyone really appreiciates it too, since I leave the last 10-15 minutes as an open gym for people to practice their curriculum.

Special thanks to TGILLETTE53, who posted the idea of playing 'Simon Says' with the kids--using blocks and kicks. We play a few games with the kids at the dojang (of course, reminding them it's more of a privillage than a right), but 'Simon Says' tended to be overlooked. It worked realy well!



Favorite Quote of The Week

"People can come up with statistics to prove anything. 14% of people know that". - Homer Simpson



Favorite Song of The Week

"Chelsea Dagger" - The Fratellis

Tags: Exercise Fitness Running Strength Training Games Fratellis 5km Training

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