Archive for August 2011
This is what happens in Mrs. Buckley's sparring class if you don't keep your guards up! I think Mr. Ogata will remember next class!
A blast from the past! East West Black Belt demo at our charity event in March of 2009. Enjoy!
http://youtu.be/TkG4tkBmWL4
An interesting article about one woman’s summer training at the Shaolin Temple in China.
A Shaolin Summer
Bok Fu Fitness
Warm Up:
Samson stretch up mat
10 Horse Stance Squats
Inchworms down mat
10 Tuck Jumps
Straight Leg Kicks up mat
10 Push Ups
Advanced/ Reverse Straight Leg Kicks down mat
10 V Ups
Workout:
50-40-30-20-10
Horse Stance Squat
Pad Jump
Combo (Left front kick, Left punch, Right punch, Right Round house kick)
Mountain Climbers
Notes:
You’ll do 50 HS Squats, 50 Pad Jumps, 50 Combos, 50 Mountain Climbers. Then 40 of each, 30 of each, 20 of each and finally 10 of each. Your score is the total time it takes you to complete the workout.
Warm Down:
5 minutes partner stretching
We had a huge testing group in our Top Gun Training combined class on Monday night! We had 3 new belt presentations as well as numerous stripes awarded. Great job Top Gun Trainees!
With all of our travels around the world, I thought this was an interesting article on reasons why many countries are significantly healthier than Americans. And with our upcoming trip to Brazil for the Pan American Championships at the end of October, I found the section on Brazil the most intriguing!
Stay-Healthy Lessons From Around the World
This is one controversial book! A diet book for 6 year old?!?!?! Thoughts?
Do Little Girls Need Diet Books?
I expect to see the jump roping like this during BFF Tuesday night!
http://www.youtube.com/watch?v=1fVj6USlnsA&feature=player_embedded
Bok Fu Fitness
Warm Up:
2 times:
10 Pass through with staff
10 Push Up Planks
10 Scorpions
10 Inchworms
10 Samson Stretch
then
One the minute every minute for 5 minutes
15 Horse Stance Squats
50 Single Jumps (with jump rope)
Workout:
AMRAP 12 minutes
10 Clapping Push Ups
10 V Ups
10 Bok Fu Burpees
10 Double Unders (or 20 tuck jumps)
Warm Down:
5 Minutes Partner Stretching for Shoulders
Our annual East West Fun Run was on Sunday. The 4.6 mile course, starting at East West Lafayette going around the Lafayette reservoir and finishing back at the school, turned out to be a fantastic route for our participants. With beautiful weather and the best turnout we’ve ever had, this year’s Fun Run was a tremedous success. We’re excited about making a donation to save the endangered tigers this year! A big THANK YOU to Mrs. Duong and Ms. Mannion for all of their efforts in organizing this wonderful event. Here are some pictures!
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- Mrs. Ogata and Ms. Aris waving hello on their way up “the hill”!
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- The warm up pre-race led by Mr. Collin Lee
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- The “Run” group led by Mrs. Silverman
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- Mr. Lee at the front of this pack headed down Mt. Diablo Blvd.
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- Ms. Dominguez leading a group by the water at their 1/2 way point
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- Ms. Hirata at the water stop getting a little hydration!
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- Our race winner, Mr. Zhang! He finished the race in under 35 minutes!
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- Mrs. Silverman and her son, Mr. Silverman, close to the end!
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- Mr. Ogata doesn’t even look tired towards the end of his 4.6 miles!
Bok Fu Fitness
Warm Up:
2 times:
10 medicine ball pass with partner
10 horse stance squats with medicine ball throw to partner
10 pass through with staff
10 samson stretch with partner
10 scorpions
10 back up to V up
30 second bridge
30 second hand stand hold (against wall)
Workout:
20-18-16-14-12-10-8-6-4-2
Push Up Plank
Sit Ups with Cross Punches
Box Jumps (or Tuck Jumps- double number of tuck jumps)
Warm Down:
5 minutes partner stretching
Huge congratulations to Ms. Malone on her 3rd degree black belt & Mr. C Lee and Ms. Brown on their 2nd degree black belts! If you think testing for your 1st degree black belt is challenging, just wait until you get into the degrees of black. This is a huge accomplishment for these 3 and we are all very proud of you!
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- New 3rd Degree Black Belt – Morgan Malone, new 2nd degree black belts – Collin Lee & Michelle Brown, with Grandmaster Lee, Master Buckley and Ms. Newman after their presentation!
This is a good basic article about ways to try to start eating healthier. Although definitely not comprehensive, it’s a great starter guide! Eating Right: How to Guide
Bok Fu Fitness
Warm Up:
2 times:
10 inchworms
10 pass throughs with staff (arms straight, staff over head and back)
10 body crashers
10 straight leg kicks
10 scorpions
10 back ups
Workout:
On the minute, every minute for 10 minutes-
5 Bok Fu Burpees
Max Rep Sit Ups with cross punches
Notes:
Your score will be your total number of sit ups with cross punches
Warm Down:
5 minutes ball torture for shoulders/ back
Here’s another installment of Bok Fu Stretching from Mr. Lee. Enjoy!
http://vimeo.com/28086089
I absolutely LOVE TED talks! This 11 year old’s passion is contagious and I would love to see what he does with his life when he grows up. He has a great message about food and our plant. This is only a 5 minute video!
http://www.youtube.com/watch?v=F7Id9caYw-Y&feature=player_embedded
Bok Fu Fitness
Warm Up:
2 times:
10 Roll Back
10 Pass Through with staff
Inchworms Up and Down Mat
Broad Jumps Up and Down Mat
Straight Leg Kicks Up and Down Mat
Advanced/Reverse Straight Leg Kicks Up and Down Mat
Workout:
AMRAP 3 minutes – 6 Rounds
Round 1 & Round 4
3 Push Ups with hand release
6 Broken Bow Jumps
9 Horse Stance Squat Jumps
1 minute rest
Round 2 & Round 5
3 Bok Fu Burpees
6 Tuck Jumps
9 Sit Ups with cross punches
1 minute rest
Round 3 & Round 6
3 Combo (left punch, right punch, right roundhouse kick)
6 Wheel Kick Balance (each leg)
9 Chicken Lunges
1 minute rest
Warm Down:
5 minutes belt stretching
A happy group of Bok Fu Teens...pre water fight!
A great reminder about an important Bok Fu Philosophy concept of positive thinking. Guess what…it’s scientifically proven to work!
How to reset your brain!
Bok Fu Fitness
Warm Up:
2 times:
1 minute run in place (10 second jog/10 second sprint)
10 forward snap kicks each leg
10 rear kicks each leg
10 wheel kicks each leg
straight leg kicks up and down mat
advanced/reverse crescent straight leg kicks up and down mat
inchworms up and down mat
hardbow/broken bow lunges up and down mat
Workout:
20 Seconds on, 10 Seconds rest – 8 times each
V Ups
Push Ups with hand release
Ninja Pistols
Tuck Jumps (advanced Double Unders)
Bok Fu Burpee Box Jumps
Notes: Your score will be your total number of reps through the entire workout. Keep a running tally as you go.
Warm Down:
5 minutes partner stretching for hamstrings and hips
Thanks to everyone that came out and joined us for the East West Picnic. We had a great time and hope that you did as well!
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- Sports time!
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- A little soccer before the food!
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- Blackbelts and soon to be black belts!
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- Teens enjoying great weather!
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- Mr. McKay, Mr. Lee and Ms. Baker with big smiles!
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- The Hirata Family!
We would like to take a moment to say a HUGE congratulations to Master Norma Futini and her new husband, Mr. Rocky Saunders. They had a beautiful wedding on Saturday and we want to wish them a lifetime of happiness together.
If you get knocked down seventy times, you must get up off the floor saying, “Here goes number seventy one.” One Million and One
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:
AMRAP
5 mintues – Horse Stance Squats
4 minutes – Sit Ups with Cross Punches
3 minutes – Chicken Lunges
2 minutes – Mountain Climbers
1 minute – Bok Fu Burpees
Warm Down:
5 minutes ball torture everywhere
Mrs. Schuetz being presented her green belt on Saturday by her teacher, Ms. Mitchell!
This is an incredible display of coordination, balance, athleticism and courage!
http://youtu.be/ShbC5yVqOdI
Thanks Mr. Hodge for sending this to me:
I thought I would share some Kids Squad wisdom…
The assignment: write a short paragraph about what wisdom means to you, and turn in next Monday.
One of the kid squad members (9 years old) wrote the following:
“Wisdom is the art of being wise. Wisdom isn’t just acing every test. It’s knowing what to do. I know a saying about wisdom, “If you are smart, you know what to say. If you are wise, you know when to say it.”
Bok Fu Fitness
Warm Up:
2 times:
Samson stretch up mat
10 Horse Stance Squats
Broad Jumps down mat
10 Ninja Pistols (5 per leg)
Bear Crawl up mat
10 Wheel Kick Balance
Crab Walk down mat
10 Scorpions
Straight Leg Kicks up mat
10 Sit Ups with cross punches
Inchworms down mat
10 Bok Fu Burpees
400 Meter Run (Mountain climbers for anyone without shoes)
Workout:
AMRAP 16 Minutes
5 Tuck Jumps
7 Push Ups with hand release
9 V Ups
11 Hardbow/Broken Bow Lunges
Warm Down:
5 minutes partner stretching