Saturday, August 31, 2013

Operation Shodan Fit: Week 11 Results!

This week was complicated very much by my car of 8 years croaking on me.  Fortunately, that ordeal is now done, so I'm back in the saddle both with the intensity of workouts and in my new vehicle!  Look forward to a recap of the pre-test experience, and the countdown to Shodan testing begins...It is two weeks from today!

Sunday:

Workouts:  HIIT

Steps: 10548
Stairs: 67
Miles: 5.1
Calories: 1160


Monday:

Class:  8:00-9:00 Yoshukai 9:00-9:30 Judo
Workouts:  Spent the day in an auto shop.  Workouts weren't in the cards today. :-(

Steps: 7412
Stairs: 79
Miles: 3.5
Calories: 1002


Tuesday:

Class:  6:00-7:00 Yoshukai
Workouts:  Forms, Tabata, Weapons (sai focus)

Steps: 10193
Stairs: 99
Miles: 5.0
Calories: 1230


Wednesday:

Workouts:  HIIT

Steps: 10233
Stairs: 101
Miles: 5.0
Calories: 1181


Thursday:

Class:  12:00-1:00 Yoshukai, 7:00-8:30 Yoshukai

Steps: 10501
Stairs: 81
Miles: 5.1
Calories: 1053

Tuesday, August 27, 2013

Operation Shodan Fit: Week 10 Results

As many of you have heard, this weekend has been a doozy with my car dying on me and dealing with all of the hoopla that comes with that.  I've been running around getting things under control
for the beginning of school, so the loss of transportation was a big hit, but I'm working things
out now, and I'll be back in the saddle soon.  As for last week, I recorded all of my totals on
the striiv, but when I tried to open the file, it was corrupted.  I can still see charts for the
last month on the device, but I can't seem to see individual days, so here are approximate
results.

Sunday:

Workouts:  Tabata (pushups, sprints)

Steps:  10500
Stairs: 125
Miles: 5
Calories: 1100

Monday:

Classes:  8:00-9:00 Yoshukai, 9:00-9:30 Hapkido

Workouts:  Forms and Weapons--spent a lot of time with the bo

Steps: 12500
Stairs: 100
Miles: 6.25
Calories: 1400

Tuesday:

Classes:  12:00-1:00 Kyuki-do, 6:00-7:00 Yoshukai

Workouts:  Tabata on the heavy bag.

Steps:  15005 (I actually remember the number for this one)
Stairs: 250
Miles: 7.5
Calories: 2000

Wednesday:

Workouts:  Forms, HIIT

Steps: 10500
Stairs: 125
Miles: 5
Calories: 1200

Thursday:

Classes:  12:00-1:00 Yoshukai, 7:00-8:30 Yoshukai

I twisted my ankle on Thursday, so with the exception of classes, I spent the day recovering.

Saturday, August 17, 2013

Renewal

As many of you may know, Athens Yoshukai accepts new students twice a year, usually at the beginning of each academic semester.  There are a few reasons for this, and now that I've spent 2 years actively involved in the teaching process, I can confirm that this really works well for us.
 
Probably the hardest thing with a new group of students--even students who start at roughly the same time--is keeping the momentum of classes moving forward while making sure that there isn't too much of a lapse in new material.  It's definitely a challenge, and a well-executed approach really pays off when a group tests to 8th-kyu yellow belt.  After that, fundamentals are in place and we get to see the new martial artist hooked on the fun of training.
 
So, shop talk aside, the beginning of a new semester is always exciting, and more importantly, it gives us all an "excitement booster shot" that drives us right into our own practice feeling renewed as well.  Here's a little look into some highlights of the past week:
 
One of my favorite traditions--I suppose it would be a tradition.  At any rate, it always happens--is after new students have had their first few days of class.  The class reforms as 2 to 3 long lines, and everyone in the room executes a basic block, punch, or kick in drill...100% with full kiai.  The spirit goes through the roof, and at that moment, it becomes clear that from day 1, we're always working on our basic technique.  It happened my first day of class 3 years ago, and I always enjoy the experience.
 
Monday nights, we have a half-hour's class alternating judo and hapkido.  This mostly serves to enrich us with skill-sets that some of us don't get regular opportunities to develop, and it's a lot of fun.  Last monday, we spent the half-hour working on grappling, which will be an event at our upcoming local tournament.  After learning a basic pin/escape and a guard pass, everyone had the opportunity to do some light grappling randori (free practice, also known as "rolling").  If you've never seen this in action, it's a real treat.  With very few exceptions, smiles are everywhere, and I'm willing to bet green money that the new students who got the opportunity to grapple on their first day will remember that experience for a while.

Thursday brought it's own bit of exciting fun.  We began with a team warm-up exercise composed of straight back/forth laps across the dojo of the following exercises:  bear crawls, crab walks, full-body pulls (man...), and leapfrogs.  There was one catch...the two lines with a brown belt at the front had 4 students to Sensei's 5, which meant that the high rank had 2 full laps an exercise!  Now, to be honest, I'm only moaning and groaning for comic effect...doing the extra exercise was a fun challenge, especially on the full-body pulls (lying flat, dragging your body across the floor with long-drags of both hands).

Also, Thursday night, we had a suprise get-together as a thank you for Sensei McCandless.  When I found out this was going to happen, I was moved by the initiative that 2 of our yellow/blue belt students took in making this event a success.  It was a fitting tribute, and I'm hoping it is the first of many fun social events for the dojo.

Obviously, the excitement in 6 class can't be adequately distilled in just one post, but this is a good sampler.  This week, keep an eye out for a musing on some recent days of fight training, and more on Operation Shodan Fit.  As always, thanks for the continued support--seeing and feeling the results of this exercise plan has been great, but the constant cheering on from my friends has made it even better. OSU!

Friday, August 16, 2013

Operation Shodan Fit: Week 9 results

Alright friends, back to school week was insane.  Everything is fine; don't get me wrong.  But, I did not have much time to myself, so my blog posts on fight training, new students, and smart goals will be coming up soon.  As for today, I really only have time for a quick update on OSF.  I'll edit the post probably on Sunday to include class hours and personal workouts, but for now, here are my Striiv numbers:

Week 9 Results

Sunday

Steps: 11008
Stairs: 106
Miles: 5.3
Calories: 1282


Monday

Steps: 10550
Stairs: 108
Miles: 5.0
Calories: 1297


Tuesday

Steps: 10913
Stairs: 26
Miles: 5.4
Calories: 1367


Wednesday

Steps: 10371
Stairs: 89
Miles: 5.2
Calories: 1372


Thursday

Steps: 10264
Stairs: 277
Miles: 5.1
Calories: 1422

I like how the distances and calories are becoming more consistent.  Now that it working out that way, I can start pushing these aspects of my workout a little bit to either include a little more distance or a little faster pace.  More about this soon!  Thanks for all your support.  It has really made this process fun and exciting!

Saturday, August 10, 2013

Operation Shodan Fit Week 8 Results

As I mentioned yesterday, I'm getting ready to start a new "workout week" starting tomorrow for the new school year, so this week of transition was a little odd, but it was definitely fun to throw the gauntlet down and have a record-breaker day today.

Here are the results:

Monday:

Classes Attended:  Yoshukai 8:00-9:00

Workouts:  Forms, Weapons (bo intensive), Tabata

Steps: 11,451
Stairs: 171
Miles: 5.7
Calories:  1,241

Tuesday:

Classes Attended:  Kyuki-do:  12:00-1:00, Yoshukai 5:30-6:30

Workouts:  light forms, Weapons (sai intensive), HIIT

Steps:  11,191
Stairs: 98
Miles:  5.5
Calories: 1,311

Wednesday:  (DAY OF REST)

Thursday:

Classes Attended:  Yoshukai 7:00-8:30 (Seisan/Yoshu intensive)

Workouts:  Forms, Weapons (nunchaku intensive), Tabata

Steps: 10,729
Stairs:  146
Miles:  5.1
Calories: 1,278

Friday:

Workouts:  Double forms, double weapons

Steps:  11,478
Stairs:  75
Miles:  5.6
Calories:  1,291

Saturday:  (Distance Record-breaker day)

Classes Attended:  Kyuki-do with Master Kim 2:00-3:00, Kyuki-do Practice test 3:15-5:00ish

Workouts:  Forms, Weapons (bo intensive), Tabata

Steps:  27,257
Stairs:  343
Miles:  14.1
Calories:  3,154

And, to go with the "I'm down 20 lbs" revelation, here's a comparison between two tests at AKF--one in the Spring, and today.

Red stripe test in March:


And today:


(Photos courtesy of Kim Durden Photography)

Friday, August 9, 2013

Adaptation

So, it's pretty obvious that I've been a little light on posts the past two weeks.  There are a couple of reasons for this:  1.)  I've only had a few blog ideas that I was really into, so I don't want to write filler nonsense and waste your time.  2.)  I needed a little break from writing, but not from working out.

So, a basic rundown:  the workouts are moving along very well.  With every passing week, I'm feeling better and better, and I'm constantly meeting small goals and making new bolder ones.  Oh, and there's a big milestone as well:

I'm down 20 lbs. total, and I've been able to confirm it over several random weighings, so it's not just a fluctuating low.  I'm pretty jazzed about that.  Many thanks to all of you who've commented over the difference in my overall look lately.  It's been great to have such support.

Now, moving on to the "adaptation" mentioned in the title of today's post.  On Monday, the school year starts again, which means that I need to make some specific plans in order to accommodate the wild shift from "not all that busy" to "sweet mercy every day is busy" mode.  So, I've been thinking about how to make things work, and here's what I've come up with:

I'll be recording Striiv results from Sunday-Thursday now, with cardio rest on Friday and Saturday since those will be the fullest "leisure days" of the week.  I'll be able to hit a lot of the same classes, and I'll also be able to do my forms and interval workouts as well.  There will probably be a few "week-to-week" adaptations around November to accommodate academic crazy season, but by then, I will have taken my Shodan test and can ease up on the reins a little bit.  But, I only intend to ease up a little--partly because this exercise is contributing so well to my quality of life.  And, I'll have my Kyuki-do 1st degree blackbelt test sometime in the Spring/Summer, so there's another reason to keep training hard.

So, keep an eye out tomorrow for this week's results, and next week, I have a new list of topics to muse on, so I'll see you then!

Sunday, August 4, 2013

Operation Shodan Fit Week 7 Results

So, this week has largely been a work week, so I haven't had the time I might have liked to post on some of the fun things that are going on, but keep a lookout next week, I have a couple of posts in the works detailing the CIT (Certified Instructor Training) process as well as the latest in my fight training.  I'm working to figure out how to keep fairly regular with the blog once the school year starts in earnest, so we'll see what happens!

Here are the week 7 results

Monday:

Classes Attended:  8:00 Yoshukai 9:00 Hapkido

Workouts:  Forms workout (double sai)

S: 10577
M: 5.3
ES:  131
Cal: 1092

Tuesday:

Classes Attended:  12:00 Kyuki-do, 5:30 Yoshukai

Workouts:  HIIT, run through of kick curriculum

S: 9731
M: 5.8
ES:  179
Cal: 993

Wednesday:

Classes Attended:  7:00 Kyuki-do

Workouts:  Forms workout (3x open hand), Tabata squats/dips

S: 11314
M: 5.6
ES:  186
Cal: 1214

Thursday:

Classes Attended:  7:00 Yoshukai (Fight Training)

Workouts:  Tabata sprints/pushups

S: 10121
M: 5.2
ES:  93
Cal: 1011

Friday:

Classes Attended:  6:00 Kyuki-do

Workouts:  Light stretching and calisthenics.  I spent most of the day painting, which worked the arms/shoulders pretty well.

S: 11501
M: 5.8
ES:  212
Cal: 1277