Jan 29 2010

Training Log

Conditioning (60 minutes)

  • Warm-up stretches
  • 3 cycles:  chin-ups, pull-ups, air squats
  • 3 cycles:  crunches, reverse crunches, oblique crunches, 1 lap run
  • 3 cycles:  bear crawl, sprint, spider crawl, sprint, crab walk, sprint
  • Slide/curl/press, pyramid wind sprints, claw carries, yes/no/maybe’s, finger carries, two-foot alligators
  • 10 minute run
  • Two low intensity jogs interspersed with: pull-ups, chin-ups, mountain climbers, mountain hangs, vaults, incline crunches, incline oblique crunches.

Training (30 minutes)

  • Taiji 12 Movement
  • Taiji 24 Movement

Jan 28 2010

Training Log

  • 1/2 standard warmup
  • Bagwork:  open palms shinkei’s, horizontal forward elbow, reverse elbow
  • Shiho sabaki review
  • Technique detail and drill (form, flow, power, speed, power and speed, form):
    • Inside stick, head shinkei, stomach shinkei, to kotegaeshi
    • Inside stick, iron triangle to chest, reverse elbow to groin/xiphoid
    • Inside stick, head shinkei, stomach shinkei, to standing Americana
    • De/merits of standing Americana for control

Jan 27 2010

Training Log

Regen day:

  • 25 minutes freeweights
  • 15 minute run

Jan 26 2010

Training Log

Conditioning:

  • 1 hour total, 20 minute continuous cycles with 3 minutes breaks:
    • overhead weight runs, wind sprints, box jumps, bear crawls, spiders, alligators, slide/curl/press, knuckle stands, makiwara work, table climbs, yes/no/maybe’s (neck lifts), mountain hangs, monkey swings, crunches, reverse crunches, 8-count bodybuilders, burpies, lunges, tricep presses, pullups

Training:

  • Warmup conditioning, 30 minutes:
    • basic stretches and rolls
    • subset of above
    • bagwork:  front kicks, front and side shinkei’s, walking punch, double-barrelled punch
  • Single Technique drill and detail (Initial sequence of Bushi, 30 minutes):
    • 3x proper form, slow with full follow-through, focus on breathing, balance, and form
    • 2x lunging variation, slow with full follow-through
    • 2x fading variation, slow with full follow-though
    • 3x increased speed, focus on flow
    • 3x slow, focus on generating full power
    • 3x fast, focus on generating full speed with only incidental power
    • 3x full speed and power
    • 3x proper form, slow with full follow-through, focus on breathing, balance, and form
  • Liang-Yi Chuan section 1 review (30 minutes)

Recent Readings/Re-readings:

  • The Gift of Fear, de Becker, Gavin

Jan 24 2010

Training Log

  • 60 minutes live blade work:  breathing, balance, form, foundations
  • 90 minutes tameshigiri

Jan 21 2010

Training Log

Already slacking on appending to the training log …

  • Warmup, sprints, long distance running, lateral walking, some conditioning
  • Aiki exercises review:  kokyu-ho, ten-chi, and weave
    • Suwari waza
    • Tachi waza
    • Muto
    • Niten

Jan 18 2010

Australia, 2009-11-27

We woke at 7am to the sound of thousands of little girls slamming doors.  It turns out we booked the Central Sydney Hostel for the one time of the year that performing arts schools from all over the nation meet to show their talents at Sydney Exhibition Center. After Lanaea and Natalie have elbowed tweens out from in front of the bathroom mirrors, Nate and I decide to see if we can wander over to the Google Sydney office, but once again, are foiled by the Australian sense of scale.  We spend an hour walking around without ever catching sight of the office, sweating like dogs in 30C heat, before deciding to grab some food and catching the train for the flight to Melbourne.  I don’t know if it’s changed since the “Underwear Bomber”, but airport security was actually reasonable:  no shoe, belt, and watch removal, personably security, anddefinitely some behavioral profilers on hand and the standard X-ray and metal detectors.  Much more pleasant than having to re-dress after being gruffly herded and nearly stripping like in LAX.

Tullamarine Airport is about an hour outside Melbourne and amounts to little more than a paved runway and a moderately sized building.  If you miss the bus back to the city … well, you better know how to spend a couple hours without entertainment or food anywhere in sight.  Fortunately, we were able to jump on just in time and walk the few blocks from the Southern Cross station to the Melbroune Central YHA.  This particular hostel wasn’t in Lonely Planet, but was absolutely one of the best places to stay in the central district:  new, modern, spacious, all amenities, and connected to a kick-ass bar and restaurant called Bertha Brown.

Melbourne City Central YHA

Melbourne is a city undergoing dramatic growth.  There are more construction cranes in operation than NYC, and the entire central business district is a mesh of ultra-modern and classic european.  There’s slick metal leaning bridge entrances right down the road from the classic Flinders Street Station, pedestrian-only laneways of outdoor cafes right across from stark minimalist over-priced bars, and hipster galore mixed among office executives and blue collar workers.  Despite the incongurencies, it works — and prices are generally better than Sydney and the attitude more relaxed, even though the attire and attitudes are a step up on the classy scale.

Degraves St

After a brief wander around the CBD and some food, we both agreed that we already like Melbourne better than Sydney; it just fit our attitudes better.  We were a little sad to be leaving in the morning, but the Great Ocean Road beckoned, and we’d have more time in Melbourne once we returned.

Scots Church

I can’t recall what Lanaea had for dinner, but I know it yet again had bacon on it, which she graciously delivered to my plate, commenting, “They put bacon on everything here!”

“I know.  It’s a glorious country.”


Jan 18 2010

Australia, 2009-11-26

We woke early again — although we still hadn’t adjusted to the time yet, so we didn’t really have a choice in the matter — to head into downtown Sydney to meet a man with a van and plan:  a Hunter Valley wine tour.  Hunter Valley is a few hours outside of town, so there was a little chatting amongst the passengers, as encouraged by the friendly tour guide, but overall it was a pretty uneventful trip.  Essentially, we hit three wineries, a cheese shop, and had a mediocre lunch break, all over the course of 8-10 hours or so — and we only really liked one winery and the cheese shop.  Not to mention, we probably quaffed a total of perhaps 2 glasses apiece for the entire day.

Lanaea at Iron Gate

Inside the Fromagerie

The first place, Petersons’ Savanna, wasn’t very good, the last place, Ernest Hill, was acceptable, and the middle one, Iron Gate, was fantastic.  I normally don’t prefer white wines, but the Mellenio and Chardonays were exceptional.  And the “Smelly Cheese Shop” lived up to it’s name: very smelly, very delicious.  Highly recommend the Danish Viking Blue.

We powernapped on the way home and check into the Sydney Central Hostel.  It was much more like a hotel than Bondi Beach, but it also high a nice rooftop sauna and pool.  Nae and I sweat out some wine, showered up, and Frenchie magically appeared at our room.

Hunter Valley Private ChaufferThanksgiving dinner was traditional Irish at Paddy McGuires, after which Nae, Frenchie, and I hit up the rooftop and broke out a bottle of Millenio from Iron Gate.  While the wine was fantastic, Nae got bit by a spider, eventually had trouble breathing, and spent the rest of the evening in the ER waiting rooom.

Lanaea and Myself at the Sydney Central Hostel RooftopFrenchie and Myself at the Sydney Central Hostel Rooftop

Um, Happy Thanksgiving?


Jan 14 2010

Training Log

Liang-Yi focus day:

  • 30 minute conditioning
  • 30 minute for review
  • 120 minute application detail and practice, first section

Jan 13 2010

Training Log

  • 30 minutes functional core weight training
  • 30 minutes running
  • Liang-Yi Chuan