Class with Miriam, Ben, and Derek. Stretch and then had Miriam and Ben do requirements while I worked with Derek, adding head, neck, and decap blocks. I reviewed Cutting Pattern 1 with Miriam and Ben, pointing out distancing and footwork. We then all did a focus session on Jumping Tiger 1, a new move for Derek. After the break, we started with 100 continuous full circle cuts (myself two hand steel), then I had us do a short 2×3 Tabata set of Kneeling Advance and regular Burpees. I followed that with a four pass of running the length of the dojo to attack a pel, run to the other side and attack, and then run to the far side again. With finished out with a simple Balance 1 course and wrapped class with several minutes of seiza to just take some time for awareness, both of ourselves and our surroundings.
Tag: workout
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4×3 Tabata set: Lunge w/ 6lbs medicine ball, bicycle crunch, jumping jacks, plank dog
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1 mile run @ 9m50s (1516 steps), all jog, no walk, and a new best
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1 mile run/walk @ 12m56s (1792 steps) — got a cramp halfway through, too much dinner too recently
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4×3 Tabata set: Reverse lunge (6lbs), crunches, divider hop, roller crunches
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4×3 Tabata set: pop squat (10lbs), roller crunch, jumping jacks, plank dogs
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1 mile run/walk @ 10m22s (and about 90 degrees out!)
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4×3 tabata set: lunge, crunches, high knees, dead bug
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Evening jog/walk 1 mile with the dog. I didn’t plan well for this, ate a large dinner and despite a couple hours or so passing, still got bad cramping that limited my pace.
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3×3 Tabata set: Lunge w/ medicine ball, box/riser hop, high knees
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1 mile run/walk @ 11m11s (1620 steps)
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4×3 Tabata set: hip pop (10lbs), crunches, reverse lunges (6lbs), mountain climbers
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4×3 Tabata set: forward lunge, high knees, lateral lunge (alternating), divider hop
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1 mile jog (w/dog) @ 10m43s (1538 steps)
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4×3 Tabata set: Leaping lunge, bicycle crunch, mountain climber, dead bug
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Another focus session on my straight offense techniques, working to improve where I tend to be weak. In addition to my regular straight offense practiced moves, also working on an oblique movement with an inverted defensive face thrust (either side, though to my left lends to better movement).
Today was a long day, I spent 10 hours helping Risa move a two bedroom apartment to a house. I was, first and foremost, muscle and legs. I would definitely count it as endurance training.
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4×3 Tabata set: pop squat (10lbs), medicine crunch (6lbs), high knees, plank extensions (6lbs)
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1 mile run/walk (with the dog) @ 10min 49sec (1549 steps)
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4×3 Tabata set: medicine ball lunge & torque, medicine ball crunch, divider hop, bird planking
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1 mile run/walk (w/dog) @ 11min 42sec (1618 steps)
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As if a full day of combat wasn’t enough, Gad invited folks to join him on a night hike. We ended up doing 8.5 miles in under 2.5 hours.
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Jog/walk (w/dog) 1.02 miles @ 12m 27s (1778 steps).
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4×3 Tabata set: leaping lunge, roller crunch, pop squat (10lbs), dead bug
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4×3 Tabata set: Bulgarian squat (10lbs), roller crunch, divider hop, alternating oblique crunch
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Jog/walk (w/ dog), one mile @ 11m 50s (1703 steps). Much better on this one, partly because the last I had eaten too recently and cramped, whereas this time I was able to keep up a consistent pace for much longer.