Thanks to Silvermom for passing along this article. It’s very applicable to our discussion at the end of the Instructor Workout on Saturday! This Moment Is Worth Savoring
Bok Fu Fitness
Warm Up:
2 times
Inchworms up mat
10 horse stance squats
Samson stretch down mat
10 mountain climbers
Broad Jumps up mat
10 push ups with hand release
Straight Leg Kicks down mat
10 scorpions
Bear Crawl up mat
10 sit ups with cross punches
Drop Stance/ hardbow/ crane down mat
10 tuck jumps
Workout:
20 seconds on 10 seconds rest – 4 times
Push Ups
Navy Seal Ups
Handstand Push Ups
Horse Stance Squat with medicine ball throw (12lbs/8lbs)
Double Unders
Bok Fu Burpees
Warm Down:
5 minutes ball torture everywhere
Amazing!
The Problem With Success
Bok Fu Fitness
Warm Up:
2 times:
10 Horse Stance Squats
Straight Leg Kicks up the mat
10 Push Ups
Broad Jumps down the mat
10 Scorpions
Drop stance/ hardbow/ crane stance up the mat
10 Back Ups
Advanced/Reverse Straight Leg Kicks down the mat
Workout:
5 Rounds for time
10 Heel hands for power on heavy bag or pad
20 Chicken Lunges
30 Sit Ups with Cross Punches
40 Wheel Kick Balance (alternate legs each round)
Warm Down:
5 minutes partner stretching for hamstrings/hips/shoulders
Any guesses who got wrapped up in toilet paper during the USA Team’s Kid’s Night on Saturday?
Are Humans Hard-Wired to Be Optimistic?
18 Most Sickening Food Ingredients
Bok Fu Fitness
Warm Up:
2 times:
30 Second Horse Stance Squat hold
30 Second Plank hold
30 Second Jump Rope
10 inchworms
10 back ups
10 scorpions
10 V ups
Workout:
AMPRAP 15 minutes
7 Push Ups with hand release
14 Double Unders (or 14 singles and 14 tuck jumps)
7 Bok Fu Burpee Broad Jump
14 Chicken Lunges
Warm Down:
5 minutes ball torture for shoulders and back
A little Bok Fu Philosophy for you today!
BLACK BELTS CARE
“Give your students and staff the best that you have, and I have found it is only then that the best will come back to you many times over. No work or calling on earth is insignificant if it is accomplished with pride and artistry. I really think you should do whatever your heart leads you to do in this life. But as one of my black belts do it so well that those who came to see you do it will bring others to watch you do it again and again and again.
AS A RICHARD LEE BLACK BELT, I WILL TELL YOU THAT IF YOU WILL ONLY TRULY CARE ENOUGH FOR THE RIGHT RESULT, YOU WILL ALMOST CERTAINLY ATTAIN IT IN THE LONG RUN. ENOUGH IS THE KEY WORD HERE.
As one of my black belts never let what you cannot do interfere with what you can do. Remember that black belt talent in this subject is what you possess now. But I hope that the genius of this system we call Bok-Fu-Do one day will totally possess you. I’m not talking just about the way you move but the way you think, and as a result act and treat one another.
LIVE YOUR LIFE, MY FRIEND, SO THAT YOUR CHILDREN CAN TELL THEIR CHILDREN THAT YOU NOT ONLY STOOD FOR SOMETHING WONDERFUL IN LIFE – BUT AS ONE OF MY BLACK BELTS YOU PROUDLY ACTED ON IT, IN HELPING ME PERSONALLY AS THE FOUNDER BUILD THE BOK-FU-DO SYSTEM.
The master knows that nobody grows old merely by living a number of years. We truly grow old at any age by deserting either our teachers or our ideals. Years may wrinkle the skin of any black belt but to give up your black belt enthusiasm for life truly wrinkles the soul.
The great opportunity for success is right now. The lure of distant and the difficult lifetime goals are sometimes deceptive. Some systems will tell you that you will succeed because you are destined to; I say you will succeed in Bok-Fu-Do because you are really determined to. The destiny part for you was studying Bok-Fu-Do with me. Just remember, there is no failure for my black belts except in no longer trying. Stay with me, watch and learn. Apply this type of thinking to everything you do and just watch what happens. You win even when you lose, remember, when you learn.”
Great article about a 2 time olympic medalist in the decathlon going for his record breaking 3rd medal at the London Olympics this summer. Great read and also a very inspiring video. Enjoy!
Brian Clay: Redeemed and Resolute
Master Buckley is standing with his homemade pumpkin bread pudding from Mrs. Hockett after Lei Tai Class on Tuesday night. Luckily there were a lot of hungry fighters to help him devour his birthday treat! Wishing Master Buckley and very happy birthday and another fantastic year ahead!
Lei Tai Fighters – remember to watch this movie before next Tuesday!
http://youtu.be/DP3MFBzMH2o
Bok Fu Fitness
Warm Up:
2 minutes of jogging in place, after every 20 seconds do a 10 second sprint
50 jump rope jumps
10 Around the world (with staff)
10 Pass through (with staff) (bring staff in front of body and then behind keeping arms as close together as possible)
10 Horse Stance Squat Jumps
Workout:
For time
100 Horse Stance Squats with medicine ball throw
100 Broken Bow Jumps
100 Push Ups with Hand Release
100 Sit Ups with Cross Punches
Notes: You can break up the exercises in any order you’d like. You do not need to finish all 100 of one before moving onto the next.
Warm Down:
5 minutes belt stretching
Watch this video!
Thanks for this article Mrs. Maher! Nepal’s Kung Fu Nuns Practice Karma With A Kick
Bok Fu Fitness
Warm Up:
10 Push Up Planks
10 Roll Back
10 Pull Ups
10 Ninja Pistols (each leg)
10 Pass through with staff
Workout:
10-9-8-7-6-5-4-3-2-1
Horse Stance Squat Jumps
V Ups
Push Ups with hand release
+
immediately follow with 2 minutes of double unders
Notes: Complete the 10-9-8-7-6-5-4-3-2-1 cycle as quickly as possible and immediately follow with as many double unders as possible in 2 minutes. Your score for the workout is the total time on the first portion and the number of double unders on the second portion.
Warm Down:
3 minutes slow jog
5 minutes belt stretching
Congratulations to Bok Fu Do and KO Kung Fu Black Belt, Mr. Curran, and fellow instructor, Ms. Dong, on their marriage. We all wish you a lifetime of happiness together!
We had a very exciting Instructor class on Saturday. Mr. McCall learned how effective a knee to the head is…
And Mr. Chapa learned how to pick on the little guys…
Bok Fu Fitness
Warm Up:
2 times:
Inchworms up mat
Bear Crawl down mat
Straight Leg Kicks up mat
Samson Stretch down mat
10 Broken Bow Jumps
10 Forward Snap Kicks (each leg)
10 Rear Kicks (each leg)
10 Wheel Kicks (each leg)
1 minute partner push ups
1 minute bridge
Workout:
On the minute every minute for 15 minutes:
6 Push Ups
8 Sit Ups with Cross Punches
As many Horse Stance Squats as possible in the remaining time
Warm Down:
5 minutes partner stretching
Talk about athleticism! Do NOT try this at home!
If you have 15 minutes are care about your health, watch this 60 minutes video about sugar. Very good food for thought!
Is Sugar Toxic?
Bok Fu Fitness
Warm Up:
2 times:
400M Run (or 100 Jump Rope Jumps)
Straight leg kicks up and down mat
Broad Jumps up and down mat
1 minute sit ups with cross punches
1 minute plank
Workout:
For time
30 Horse Stance Squats
30 Push Ups with Hand Release
30 V Ups
30 Box Jumps
30 Wheel Kick Balance (each leg)
at the top of every minute do 3 Bok Fu Burpess
Warm Down:
30 Hollow Rocks
1 minute Horse Stance stretch