Tuesday, January 31, 2012

Monsanto files patent for new invention: the pig | Greenpeace International

Monsanto files patent for new invention: the pig | Greenpeace International

Monday, January 30, 2012

1.30.12 - #Kenpo #AKLA

horse stance - 5:25 - Did Blocking Set #1 and Finger Set #1 during

Push Ups - 5x10 - Shoulder was feeling great

Drills

Lead Backfist - 10/10

Rear Snap Punch - 10/10

Front Snap kick - 10/10

Rear Snap Kick - 10/10

Rear Canted Side Kick - 10/10

Rear Leg Inward Crescent/side thrust kick - 10/10

Crossing Minds - 10 times

Coordination Set #1 - once going through with manual then it came back to me. 5 times fast

stretching

Sunday, January 29, 2012

American Kenpo Legacy Association

The number one resource on the original 24 technique American Kenpo as taught by Ed Parker. Taught by Master Kevin Lamkin and Master - Posted using BlogPress from my iPad

Arnis.org

1.29.12- Clubs #CST

Intu-Flow

Dbl Swipes - 5x10 - 25s
Mills - 5x10/10 - 15
swing+arm Cast - 2x10 - 45 - alternating sides at rep 5

Stretching - a lot of it

Prasara

Monday, January 23, 2012

1.22.12 Clubbells & body weight

Intu-Flow

Double Swipes 5x10 -25s
Mills 5x10/10 -15
Spinal Rocks 5x10
Quad Presses 5x10

Prasara


- Posted using BlogPress from my iPad

1-21-12 Cardio

Intu-Flow

Just Dance 2 Fitness -20 min session


- Posted using BlogPress from my iPad

Thursday, January 19, 2012

1/19/12 #Kenpo Strikes/kicks & CBs

Morning Intu-Flow

Kick stretches

Kenpo - on heavy bag - All 10L/R unless notated

Backfist
Rear snapping punch
Backfist/hammer fist/looping back knuckle strike combo
Inward downward diagonal heel palm and claw/outward downward diagonal heel palm and claw combo
Inward horizontal heel palm and claw/outward horizontal heel palm and claw combo
Straight blast

Front snap kick
Rear thrust kick
Lead drag step double roundhouse
Rear crossover canted side kick
Rear front kick/back kick/side thrust/wheel combo
Inward crescent
Outward crescent
Lead drag step heel hook

CBs
Dbl swipes 5x10-25#
Mills 5x10/10-15#

Stretching - I am so far away from the splits both American and Chinese that I had in the mid 90s. Might have to break out the wax paper again.....

Drillbit
Forearm frog





- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

Tuesday, January 17, 2012

1.17.12 - #Kenop #AKLA #ESIK #TheTacFitAlbum

I bought E.S.I.K - The TacFit Album: Dare More, Bleed Less prior to starting the session. Highly recommend his album for TacFit or Kenpo Sessions.

Kenpo - Review/Refresh

Yellow Belt - All 10 Techniques/Blocking Set 1/ Short Form 1(right Side Only) - This is great and ready to go if I had to retest

Orange Belt - all 24 Techniques/Kicking Set #1/Short Form 1 both sides - first 13 techniques are golden, 14-18 I reviewed and practiced many times. Kicking set needs more work. Back in 1994, my Orange belt test was probably my best test that i have ever done.

Purple Belt - went through the first 3 techniques - surprising i remembered most of them.

I am getting some speed back into my strikes and kicks the more i relax. I keep visualizing being back in class in 1994-1996. these visualizations are making things easier.

Doing the hand strikes last night my right shoulder popped big time. I was worried about this, however I was able to do 5x5 knuckle push-ups without any pain in my shoulder. Huge step, first time since June 2011 that i haven't had any pain.

1.16.12 - Kenpo and KB Swings

Held Horse stance for the entire duration of Snap! - Power 5:46

Punches
lead Backfist 10L/R
rear snap punch - 10L/R
Combo Lead backfist/Rear snap punch/Lead hook 10L/R

Kick
Combo rear leg Front Thrust/back thrust/side thrust/wheel kick 10/l/r
combo rear leg front/back thrust 10l/r
Rear canted side kick 10L/R

All yellow and Orange Techniques

KB Swings
20 2h swings on the minute for 6 minutes

1.15.12 - Zumba

1 hour of Xbox 360 Zumba

Wednesday, January 11, 2012

1/11/12 kettlebells & kenpo #kenpo #akla #kettlebells #ata

Band Ageless

KBs
A1. Dbl KB MP 3x3 32kg
A2. Alt KB rows 3x5 32kg

Kenpo
Worked on kicks on heavy bag ~100kicks/leg

Worked with Shane on his side kicks and front kicks. He gets to test for his Orange belt on 1/28/12 @10:00 am. He is doing so well. I am proud

Steven hit the KBs while I was at work. He did the same session as Monday. He is progressing very well. I am proud.


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.10.12 - Kenpo #AKLA #Kenpo

Band Ageless(arm and Leg Stim-pak)

Kenpo
All of Yellow belt requirements, techniques and forms/sets
All of Orange belt requirements, techniques and forms/sets

Monday, January 9, 2012

1/9/12 - kettlebells

Strain Prevention A1. Dbl kb press - 3 x 5 A2. Alt kb rows 3 x 5 B1. Dbl kb front squats - 3x5 B2. Dbl swings - 3x5 C1. Cb tick tocks 2x10 Prasara body flow yoga - Posted using BlogPress from my iPad

1/8/12 - Intu-Flow

Strain prevention - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

Sunday, January 8, 2012

1-6-12/1-7-12 cardio

Friday - 1.5hrs of Just Dance 3 Saturday - 1hr of Dance Central 2 - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

Thursday, January 5, 2012

1-5-12 - Day 7- mod intensity #fitness #cardio

Something different tonight. Brought the Xbox360 and kinect up stairs and did an hour of just dance 3. I felt I needed some extra cardio since coming off the warrior diet. Broke a great sweat and had some great family time. - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

Tuesday, January 3, 2012

1.3.12 - Day 5 - No Intensity #fitness #Tacfit #Kenpo #akla

Strain Prevention

Kenpo
Yellow - Short Form 1, Blocking Set
Orange - Short Form 1 (both Sides), Kicking Set 1
Purple - Long Form 1 (need more practice, missed the whole isolation set), Finger Set 1

Monday, January 2, 2012

1.2.12 - Day 4 - Hi Day #fitness #TacFit #Commando #TacfitTimer

TFC - warm up 1

TFC - Recruit 1
TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 5,5,5,5,5,5,5,5  [5]
HRbpm: 0  RPT: 8  RPD: 3  RPE:  6

Exercise 2: 8,8,8,8,8,8,8,8  [8]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 3: 5,5,5,5,5,5,4,5  [4]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 4: 5,5,5,5,5,5,5,5  [5]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 5: 6,6,5,5,5,5,5,5  [5]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 6: 2,2,2,2,2,2,2,2  [2]
HRbpm: 120   RPT: 8  RPD: 3  RPE:  6

TACFIT SCORE: 29
Average HRbpm: 20.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00


TFC Cool Down 1

Sunday, January 1, 2012

1.1.12 - Day 3 - Mod Intensity #fitness #tacfit #4x7 #kenpo #AKLA

TBAR - Delta Level 4 rounds - 8 exercises 30s each, 1 minute between rounds

Atlas Yoga

Kenpo
Yellow - Delayed sword x10
Orange - Clutching Feathers x10
Reviewed 1st technique of Purple/Blue/Green/3rd Brown