Thought to myself, “Self, maybe you ought to stretch today rather than heaping more on top.” So, that’s what I did. A whole body stretch but a bunch of quad, hamstring and calf stretching to see if I can get the knees to lighten up a bit. Did a Core Circuit 3×24 4 way neck…

Workout group about a dozen people. Standard warm up and dynamic flexibility. Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun. Work Circuit, demo plus 4 rounds, 90 seconds of rest between rounds Lateral hop with a vertical jump and…

Karate ClassRenshi invited me to demonstrate the kind of general mobility and dynamic stretching we’ve been doing with the work out group. The general mobility was kind of fun because I ran the group around the room so at each corner we changed directions. I did the standard routine. We worked on slipping punches, and…

Warm up OHS 0-barwalking drop lunges Workout Deadlifthang pullFront Squat 2x5x45, 2x5x135, 2x5x185, 2x5x205, 2x5x185 3×10Box upsGlute and ham raises Core 3×20 4 way neck machinestanding cable crunchescable push pullhyperextensions Stretching cause my back seized up on me from the high pulls and probably the beating the young guy gave me in Jutitsu.

Workout group about 20 people showed up. “S” was doing lateral shuffles and caught her feet, BANG down she went landed hard on her side. Jumped up and kept on going, I love that kind of toughness — I think she is nearly 20 years my senior, what a role model.Warm up Skips, shuffles, carioca,…

Jujitsu Class Foot sweeps as a throw and as a feint for a throw. I like the idea of footsweeps, hard on them easy on me. But they really are about timing. Spent a lot of time in Do Shime by itself and working into a stack either on the knees or standing up. Just…

Warm up, TabataPush ups/supine rowsHip circle squats/glute-ham raisesJumping pull-ups/lungesSit ups/hyperextensions Work, 4×4, 205#DeadliftHang pullFront squat Split jerk, 4×45#, 4×90#, 4×135#, 4×135#, 4×155#, 4×155#Push Press 8×135#

Workout group 8 people showed up. Warmup Partner Medicine ball warmup. Pre-Work Carry two O-bars, 2, 10k bumper plates, and 2, 45# bumper plates and 4 keepers from the gym to the fieldhouse. Work 5 cones set up 3-4 yards apart. Get the weight overhead safely and walk to cone, put the weight down. Wash,…

Karate Class Worked on Kata, but, then did cool work with bunkai — not just the obvious “Oh this is an ude uke” but being a bit imagniative and interpretive and pushing things further along to other applications, weapons, throws, evasive movements.