09/30/2011 Workout

Three rounds, 21-15- and 9 reps, for time of:

Toes to bar
Hand power snatch

Use a load that is approximately 50% of bodyweight.

Post load used and results to comments or to the VKfit Facebook Page.

09/29/2011 Workout

For time:

30 pull ups
30 push ups
30 bent over rows
30 push presses
30 side lunges to the right
30 side lunges to the left
30 jumping jacks

Use a load approximately 70% of bodyweight.

Post load used and results to comments or to the VKfit Facebook Page.

09/28/2011

Off-day/Make-up day

Martial Arts at Midlife: How it Changed My Life - Natasha Spearman-Isip, National Women's Health Resource Center

"When I decided to try karate, I was 43 years old. That was 15 years ago and has led to a second-degree black belt... As I progressed through the belt system, the total package of stretching, upper body technique drills, push-ups, stomach crunches, leg raises, lower body techniques and meditation started to spill over into other activities."

Post thoughts to comments, or to the VKfit or Victory Karate Facebook pages.

09/27/2011 VKfit Class Workout

For time:

10 90' front kicks (right leg, going CCW)
10 sprawls
10 90' front kicks (left leg, going CW)
10 sprawls
10 90' shin kicks (right leg, going CCW)
10 sprawls
10 90' shin kicks (left leg, going CW)
10 bobs (right closed kneel)
10 bobs (left closed kneel)

Post results to comments or to the VKfit Facebook Page.

09/26/2011 Workout

Five rounds for max reps:

Floor/bench presses @ bodyweight
Snatch pull @ bodyweight

Post load used and results to comments or to the VKfit Facebook Page.

Courtesy CrossFit Flagstaff

09/25/2011: The Kenpo Ohana 2011 Charity Benefit Camp - My own notes from my sessions

For my own records, here are some of the points from my session time at The Ohana:

1. Grandmaster Robert Temple: Partnership Training - Focusing on Timing and Rhythm for Combat

• Relaxation
• Proper alignment
• Timing & rhythm

Brother Robert is one of the most inspirational people I know. Combine that with his talent, passion, and knowledge of fighting, and there's never a dull moment. When he told me previously he was going to bring his own drummer, I was intrigued. After experiencing sparring (1st time in over a year due to various injuries) while the drummer was playing, it made me want to get a drummer for our own class. When the drummer stopped playing, I found myself missing it. It was incredible how much energy and intensity the rhythm of the drum could bring, and how empty of a void it left when he stopped. From this session, I found I need to work on all of the above points, specifically breaking rhythm, varying 2-5 strikes/attack, and just relaxing the body. But it was great getting out on the floor with Brother Robert. Just moving around with him, I felt smoother and more fluid.

2. Associate Professor Manny Martinez: Kenpo in the Cage

• The asterisk/45 degree angles/"Cutting the pie",
• Understanding differing stance work at long range, mid range, close range
• Differing weapons at the different ranges

Brother Manny's seminar was one of those workshops that make you go back to everything you've ever learned from the very beginning and allow you to learn it over again in a brand new light. I found his teaching to be practical, yet very profound. Out of everything I learned this day, this seminar will probably take me the longest to apply. I can go back and dissect every movement, every self defense technique, every form, and see how the above principles and theories can be applied. That's going to take awhile. But the outcome will be tremendous - More understanding of how to generate the most effective power and defense based on range.

3. Master Paul Dye: Blending old Parker Kenpo and new Parker Kenpo

• Some of the original SGM Ed Parker techniques
• Why SGM Parker modified them or took them out of the system
• Ed Parker stories that show who he was, what his character and personality was

I remember learning "The Dancer" self defense technique while a yellow or orange belt waaaay back in the early 80s. And then it disappeared, and now I finally learned why. It wasn't that the technique was invalid, or didn't work. In fact, as we worked it and other "archived" techniques during this session, it was acknowledged that "The Dancer" and these other techniques were far more effective than some of the material in the official system. But Mr. Parker had his reasons for taking them out or modifying them, and changing the system mid-stream, even if it meant disappointing his senior ranks. Some of his students would stay through the changes, but many would leave. Using "The Dancer" as a character study really showed the type of person Mr. Parker was and what he was trying to do. Mr. Dye, Mr. Rich Hale, and Mr. Dave Thompson all gave personal accounts to flesh out these stories about what type of person SGM Ed Parker was, and what Kenpo was to him - and what that means for us who practice his system, some of us teachers.

And those were just from the sessions I was able to attend. Would love to hear from those who attended the other presenters and what they discussed. Post your notes to comments, or to the VKfit or Victory Karate Facebook pages.

09/24/2011: The Kenpo Ohana 2011 Charity Benefit Camp

Today was The Kenpo Ohana 2011 Charity Benefit Camp. It's difficult to put into words what this event means, at least to me personally. I shared previously on how I got connected to The Ohana, which is a story unto itself. But actually being there, seeing all the volunteers hard at work, seeing all of the presenters, seeing all of the participants... I found it all very humbling.

I've always viewed myself as somewhat of a "Kenpo nobody". I run a small independent class with no big affiliations. Actually, no official affiliations at all. We're not commercial, and we lack the resources and ability to be heavily involved in outside campaigns. So to put together an event like this, with a line-up of presenters such as this, was a real challenge.

Fortunately, the Kenpo family consists of some great people. When the purpose of the event was established, some of the "top dawgs" were happy to help. Even when some of the presenters had to drop out at the last moment, others were there to step in. And the passion, dedication, and knowledge they all shared, and the professionalism and quality of their presentations, was just amazing.

And the participants were great too. I met one person who came all the way from Japan, a few from Washington state, one from Sacramento, and another from the Bay Area, as well as those from around Southern California. How awesome is that? We gave each presenter a 2 hour time slot, and it still didn't seem like enough time; everyone - including the presenters - wanted to keep going. What a good problem to have...

Just saying, "Thank you," to all the volunteers, presenters, and participants for this event does not seem like enough (not to mention the spouses and children left at home!). I am anxious to hear how much we raised and how many children we'll be able to help. Regardless, I hope everyone involved knows that they all share a part of that result. And because of that, and because I was able to be a small part of that, I am grateful.

09/23/2011 Workout

With a continuously running clock, do one back squat the first minute, two back squats the second minute, three back squats the third minute... continuing as long as you are able.  Use a load that is approximately your body weight.

Use as many sets each minute as needed.

Post load used and results to comments or to the VKfit Facebook Page.

09/22/2011 Workout

For time:

100 pull ups
50 ring dips

Post results to comments or to the VKfit Facebook Page.

09/21/2011: "Taken" and the Kenpo Ohana Charity Benefit Camp

Off-day/Make-up day


"Taken" and the Kenpo Ohana Charity Benefit Camp

As many of you know, I run a martial arts program, Victory Karate.  If you were ever wondering, this is where the "VK" of "VKfit" came from.

This Saturday, we are having the Kenpo Ohana 2011 charity benefit camp at the Trinity Baptist Church in Downey, California. "The Ohana" is a special gathering of martial artists, coming together to help raise funds to support these 3 charities:

1. Missionaries in India who rescue children from the slave trade,
2. Missionaries in Asia who run an orphanage and school,
3. The Royal Family Kids Camp, who ministers to abused children.

We have some of the best instructors literally in the world volunteering their time and knowledge to teach seminars, and we have people coming from near and far to share in the experience, all to help these children in need. Martial artists who train to defend themselves and their loved ones, gathering together to help these innocent children who have no means to defend themselves: It's a natural fit. I am honored to be one of the co-directors for this event.

Some of you might be interested in the story on how I got connected to an event such as this, especially given the special purpose for the gathering.

I wish it was just because I have a beautiful little baby girl, and as a protective dad, I wanted to provide a way to offer something to other children born into much more difficult circumstances.  I wish it was just because I have good friends I support in Southeast Asia who help run a school for orphans and rescue children from being trafficked, and wanted to do even more.  In all honesty, it was a simple movie that brought it all together.

Last year I watched a movie called "Taken".  In this film, actor Liam Neeson plays a former CIA operative whose high school daughter vacations in Paris and is then suddenly kidnapped by human traffickers linked to organized crime.  Neeson's character must then use his unique "set of skills" to track down his daughter within the next 96 hours, or else lose her forever. 

On the surface, this seems like just another rudimentary action flick.  It has plenty of gun fights, fist fights, car chases, and explosions.  But I found it to be much more.  A whole lot more.  Watching this movie as a father with a young daughter of my own really swept me into this film.  I completely understood the lengths to which Neeson's character went to track down his daughter.  The odds and the obstacles did not matter.  He was going to get to her and save her.  Period.

Here is one viewer's take on the movie:

"Taken" doesn't attempt to be a deep character study, nor tell some underlying fable; it's an old school, man on a mission film. It awakens a visceral emotion in the viewer, we want to see [Neeson's character] save his daughter and make those connected pay."

I found this film absolutely exhilarating.  It was quite the thrill ride in just the way the viewer previously described.  But after it was over, I also found myself quite disturbed.  Extremely disturbed.  The movie actually left me with a dark cloud overhead for the next few days. 

And then the pieces began to come together.  "Taken", while completely fictitious and over-the-top in its delivery, was based on the very real issue of human trafficking and sexual slavery.  Rather than a 2-dimensional picture of some unknown child in a commercial or on a postcard, the movie gave a character the audience could care for and want to save.  That wasn't just Neeson's character's daughter that needed to be saved; that was my daughter. 

Next came the realization that this was exactly what my friends in Southeast Asia were combating.  This gave me a renewed respect for what they were doing there.  I knew the work they were doing before, but now I was really able to connect with their mission.  And that made me want to do more.  But what?  As a martial artist of 30 years, I've trained to defend myself, my family, and the innocent.  But here was a situation where I felt absolutely helpless, with so many children faced with a life not of their own choosing, with no one to defend them.

Shortly thereafter, I was contacted by Pastor Chris Stewart of Trinity Karate for Christ in Downey, California.  The purpose?  To put on a seminar to raise funds for children in need.  More specifically, to support missionaries overseas who run an orphanage and school, and rescue children from being trafficked and enslaved; and a local camp retreat that ministers to and mentors abused children.  As you can imagine, I was already all in before Pastor Chris even asked me.

As Pastor Chris and I developed the concept further, the vision grew and eventually became the Kenpo Ohana 2011 charity benefit camp that everyone will get to enjoy this Saturday.  The response to this event has been tremendous.  Senior presenters wanting to support the cause readily volunteered to donate their time.  Those unable to make it, regardless of the circumstances, gave whatever support they could.  Even in this difficult economic time, people wanting to participate made flight plans to travel and make sure they were a part of this event.  The overall response has been amazing and yet very humbling.

In the end, I look forward to a great event.  I look forward to seeing old friends and making new ones.  I look forward to seeing friends reunited after not seeing one another for decades.  I look forward to everyone doing what we all love to do - training and learning.  It's going to be fantastic, and I'm sure we will all have experiences and stories we will be able to pass on to the next generation of martial artists.

But ultimately, I look forward to that which I may never see, but are the real reasons why I am doing all of this: To save even just 1 child from a life of bondage and servitude, so that child may grow up to love and serve others in the community, and then save at least 2 other children from the same plight; and to give the gift for even just 1 child to go to camp to receive love and positive affirmation, so that child may grow up to love and serve others in the community, and then sponsor at least 2 other kids to go to camp.  Multiplication is a good thing.

See you at The Ohana!

Post thoughts to comments, or to the VKfit or Victory Karate Facebook pages.

09/20/2011 Workout

As many rounds as possible in 10 minutes of:

5 thrusters @ 75 pounds
7 hang power cleans @ 75 pounds
9 sumo-deadlift high-pulls @ 75 pounds

Compare to 03/10/2011 Workout

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09/19/2011 Workout

Five rounds of max loads of:

5 overhead squats

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09/18/2011

Off-day/Make-up day

Apples and pears may prevent stroke, says study - Ginger Skinner, Consumer Reports

"Researchers saw no connection between strokes and green foods (dark leafy vegetables), orange or yellow foods (citrus fruits), and red or purple foods (most red vegetables). But they found that stroke risk was 52 percent lower for people who consumed lots of white fruits and vegetables."

Post thoughts to comments or to the VKfit Facebook Page.

09/17/2011

Off-day/Make-up day

6 foods that keep you full and satisfied - Anuradha Dixit, LA wellness Examiner

"The big, fat (pun intended) irony about trying to drop pounds is that cutting calories has a pesky habit of making you eat more, and more of the wrong types of foods.Hunger is a real, physical need you can’t overcome with willpower alone. So eat already—and stock up on these foods, which will keep you satiated for hours."

Post thoughts to comments or to the VKfit Facebook Page.

09/16/2011 Workout

Skills workout

For 10 minutes, practice a skill exercise.  Examples:

• Kipping pull ups
• L-pull ups
• L-sit
• 1 leg pistol squats
• Overhead squats
• Handstands/Handstand push ups
• Ring dips
• Muscle ups

Compare to 07/22/2011 Workout

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09/15/2011 Workout

Three rounds for time of:

10 spiderman crawls
10 power swings @ 30 pounds
200 meter right arm farmer's walk @ 30 pounds
200 meter left arm farmer's walk @ 30 pounds

Post results to comments or to the VKfit Facebook Page.

09/14/2011

Off-day/Make-up day

Strength training: OK for kids? - Mayo Clinic staff

"Strength training offers many bonuses to young athletes. In fact, strength training can put your child on a lifetime path to better health and fitness."

Post thoughts to comments or to the VKfit Facebook Page.

Courtesy CrossFit Kids

09/13/2011 Workout

As many round as possible in 10 minutes of:

5 clapping pull ups
5 clapping push ups
5 1-leg bench jumps for each leg

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09/12/2011 Workout

Do the following progression 7 times:

1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press

Do the above for 5 rounds, adjusting the weight each time to find a max load for the progression.

Note: The power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip.

Compare to 02/07/2011 Workout

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09/11/2011

Off-day/Make-up day

Never forget: The importance of remembering 9/11 - David Bedard, Fort Richardson PAO

"We learned that day we are as vulnerable and liable to attack as anyone else. Allow me to be clear, the attacks were not a declaration of war between Islam and the U.S. The ones who declared war on Sept. 11 were adherents to a culture of death who stand in opposition of those of all faiths who value life."

Post thoughts to comments or to the VKfit Facebook Page.

09/10/2011

Off-day/Make-up day

9 Habits That Can Do More Harm Than Good - Amanda Greene, WomansDay.com

"Oftentimes the very choices we make to benefit our health can be the same ones that hurt us in the long run."

Post thoughts to comments or to the VKfit Facebook Page.

09/09/2011 Workout

Five rounds for max load of:

5 power swings
5 pull overs

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09/08/2011 Workout

With a continuously running clock, do one split jerk the first minute, two split jerks the second minute, three split jerks the third minute... continuing as long as you are able. Clean the weight from the floor before the 1st rep, and alternate front and back leg with each rep. Use a load that is approximately 70% of your body weight.

Use as many sets each minute as needed.

Post results to comments or to the VKfit Facebook Page.

09/07/2011

Off-day/Make-up day

Intermittent claudication: exercise-increased walking distance is not related to improved cardiopulmonary fitness - Ng PW, Hollingsworth SJ, Luery H, Kumana TJ, Chaloner EJ; National Center for Biotechnology Information

"In this study, overall improvement in claudication was not related to an improvement in cardiopulmonary fitness."

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09/06/2011 VKfit Class Workout

Three rounds for time of:

25' of squat side kicks, right leg
25' of squat side kicks, left leg
25' of superman punch/reverse punch combo w/ right leg
25' of superman punch/reverse punch combo w/ left leg
10 swinging push ups

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09/05/2011 Workout

3 rounds for max reps:

Weighted pull ups
Weighted dips
Weighted sit ups

Note load used to comments.

Post results to comments or to the VKfit Facebook Page.

09/04/2011

Off-day/Make-up day

31 Simple Ways to Prevent Cancer - Stealth Health, Reader's Digest

"Most cancers don’t develop overnight or out of nowhere. Cancer is largely predictable, the end result of a decades-long process, but just a few simple changes in your daily life can significantly reduce your risk."

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09/03/2011

Off-day/Make-up day

Is Your Son Tough Enough? - Jodi Knepper, Faith & Fitness Magazine

"'Today’s youth are the fattest of any preceding generation.' Research agrees. The annual National Health and Nutrition Examination Survey (NHANES) indicates that about one-third of U.S. children are overweight or at risk of becoming overweight. Sedentary lifestyles and unhealthy food choices can become lifelong partners."

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09/02/2011 Workout

5 rounds for max load:

5 thrusters

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09/01/2011 Workout

Three rounds for max reps of:

Weighted supine pull ups
Weighted push ups

Note load used to comments.

Post results to comments or to the VKfit Facebook Page.

Courtesy Sect CrossFit