Candidate Journals

My Grandson Joseph's birthday today. Having a family get together soon. Got a great workout in earlier. Lots of good weights to throw around, and miles on the eliptical. Then to King Tiger to get some poomse work in.

OK, I guess it is August :-) Steady working out, lots of kicks, walking and poomse. Hopefully good rehab for my achilles. Getting ready to mow the lawn today, and planning for my Grandson's birthday this weekend.

Been spending a lot of time on my poomse.

Having not done them regularly in over a year, I have lots of gaps and merging of poomse.

Have gotten through all of the color belt forms and self defense.

Got Koryo, Guemgang, and Taebaek down. Been working on Sip

Good weekend. PMAA practice with Master Evins. This is the first time I have trained at his new location Looking forward to another training later this month. On Sunday I did my miles on the elyptical machine at Planet Fitness. I was able to achieve a much higher cardio burn. I will plan to get more elyptical workouts in until I can resume running.

Took a rest day on Tuesday. Body feeling beat down. Just to add some fun, I got a root canal on a tooth that would no longer hold my crown. Will have to schedule my crown replacement ASAP. Still feeling challenged to find a place to practice my pull-ups.

Had an opportunity to do a training with some 9Round Corp members last night.  Lots of kicks and HIIT work. Followed that up with another workout this morning and a two mile walk. Things are progressing well, and I hope to begin running and jumping in the next month. Also found out I need a couple of thousand $ in dental surgery. No fun )-:

Spent an hour this morning doing poomse. Going to workout this evening and get in some push ups, sit-ups and kicks. Eating has been on track today

Walked 1.5 miles and did a heavy lifting workout on Sunday. Today, Monday, did a 9Round workout and a 2 mile walk after. Doing 30 seconds of Push Ups between every round, with 6 minutes of core work and 12 minutes of kicking.

It's been 6 years since I started my last BB cycle. It's been almost a year since I have been able to practice my poomse. Spinal Fusion Surgery in November still limits some of my core strength and endurance. Reconstructive surgery on my achilles in March still limits my movements and kicks. I am not medically cleared to resume running and jumping for another month, so my pre-test is missing a couple of items. Overall, feeling good and ready to resume my training.

Well, the night time testing is over. I did not do as well as I would have liked to do. Made some mistakes, and had some forgetful moments. This is usual for me when I am up past my bedtime. Really glad that Master Evins was able to do this tonight. Worried about him today, especially for the Tea Ceremony.

Last minute tweaks to my music, and i think I am done. Ready for tonight and tomorrow afternoon

Must have done some good work yesterday. I slept for an extra hour and a half this morning. Worked on 3 position snatches for strength WOD: x2 4 Jerks (135lbs) 5 FSquat (135lbs) 6 PCleans (135lbs) 30 Pullups 40 Pushups 50 Situps Practiced a lot of flying side kicks jumping over as high and long of a pile as possible. Will see how this goes at testing.

Went to watch Masters Jackson, Geeson, and Brodie test for their next rank in Goldsboro on Saturday. They did a great job, but didn't give me any great ideas for my breaking routine. Kind of forgot about the Nai Bin Jin forms. Spent some time working on them today. More work to do.

Having nagging arm/shoulder injuries for the last 7 months, finally healing up, allowed me to get a personal record today with weight overhead. Close to my body weight (I'm heavy). Spent some time working on my breaking kicks today. Mentor session with Master Evins  

Did my first weight class since injuring my hip last week. Kept the weight light, and everything went well. No pain. Ready to keep on working and getting ready for testing.

Spent yesterday feeling like an old man. Hurt my hip pretty badly, probably from doing deadlifts. Never had this particular injury, so hoping that ice and rest will heal it up in short time.

Failed to get 200 lbs twice trying to get a 1 Rep Max on Push Presses. Got 195 lbs WOD: 10-9-8-7-6-5-4-3-2-1 TNG Cleans (115 lbs) Pullups TNG Jerks (115 lbs) Touch and Go movements with no pauses. Every pause requires a 100 m run/sprint

Busy day today. Not sure if I will have time to get a run in. Family Easter dinner today. Need to keep it real and not eat poorly.

Chopped down two trees in my backyard, and cut my Crepe Myrtle back. Then spent hours trimming bushes and cutting firewood with my axe. Pretty exhausted. Going to feel this tomorrow.

Practiced a lot of dynamic kicks yesterday. Trying to get my 540. Legs and back are so tired. HSPU and weighted plank holds (45 lb) today WOD: 50 calorie row 50 pushups 100 squats 50 push press (95 lbs) 50 calorie row

Think I will work on some dynamic kicking today. Want to get my 540 back (and better). More work on hurricane hook kicks. Black Belt class tonight, and PMAA

Back from taking a week off sick. Felt good. 5 lbs short of a PR on Strict Press WOD: 400 m Run 30 OHS (115 lbs) 400 m Run 30 Lateral Burpees 400 m Run 30 Slam Balls 400 m Run

Don't start no war with me... I have the scoop. I finished my book. Very interesting read. Sun Tzu's book is supposed to be the benchmark by which all military leaders must adhere to acheive success. Most of it seems like common sense type of stuff, but, who knows. We see leaders all the time seem to exhibit no apparent common sense.

Took my physical test today, since I am unable to attend early on Saturday. Feeling pretty sick, but I was able to get through. Running was the hardest part. Couldn't beat my pretest time (7 sec slower). Hope I feel better tomorrow. Too much work to do.

No sleep Sunday night. Feeling like I had to throw up most of the afternoon. Still able to work and do some make-up tests. Feel better today, but still not 100%. Got my physical testing tomorrow morning, since we are not able to attend Saturday morning. Hope I feel better tomorrow.

Went for a run this weekend, and stopped a few times to get in sets of pushups, situps and plank holds. It is not unusual for me to add burpees or pushups, etc. to my runs. This time, however, I did my situps on the concrete, wearing only shorts and a tshirt (no jacket). I now have two abrasions on my tailbone from the concrete. Bad idea. 

I would say my creative form is half done. Need to shoot a video and post it to the facebook site. 16.3 at the box this morning. 5 rounds of 10 hang power snatches (75 lbs) 4 rounds of 5 C2B pull ups Also interesting to do the strength training after the WOD. 2 x 5 thrusters 2 x 3 thrusters (125 lbs) Finished with some ab work, pushups, and stretching.

Worked on HSPU, C2B and ring dips 400 m run 100 wall balls 400 m run More dynamic kicks with Master Evins Testing at Lake Norman tonight

Worked out at King Tiger with our BBC ladies. 2 mile run followed by 36 pushups, 39 situps, 23 burpees, 26 v-situps, 2 min plank hold

I can feel that I need to rest. We had a great camp with lots of hard training, late nights and long travel. My body tells me when my immune system is compromised, and I try to listen. No workout this morning for me. Will go for a run shortly. Should be back to full strength tomorrow.  

Still trucking along. Fitness feels pretty good. Haven't lost the weight I wanted for this cycle yet. More work to do. Handstand Push Ups are getting better. DU jump ropes not so much. WOD: 3 rnds 30 wallballs (20 lb) 20 box jump 10 Power Clean (135 lb) Hitting extra ab work after every workout, and extra stretching. More Poomse work with Master Evins, and Instructor Camp prep  

Think I have my brick breaking routine in mind.  13 bricks in multiple breaks. Also been working on my creative form with a cane. pretty happy with my longest run in a while on Sunday (4.5 mile) Today's workout Heavy Push Press - This hurt my shoulder a lot WOD: 800 m run 100 jump rope 25 thrusters (95 lb) 50 KBS (55 lb) 25 thrusters 100 jump rope 800 m run No pain from this workout.

The Crossfit Open started last night. Although I am not a registered participant due to my shoulder injury, I will be doing the weekly open workouts on Friday mornings. 20 Thrusters (135 lb) WOD: 20 min AMRAP (6 Rounds + 27) 25 ft Walking Overhead Lunge (45 lb bar) 8 Burpees Over Bar 25 ft Walking Overhead Lunge 8 Chest 2 Bar Pull-ups Post workout sit-ups, stretching and got 5 rounds of jump rope Home for post workout smoothie (see video on FB)

Spent a lot of time today working on my creative form. Lots of cane twirling, and dynamic kicks. Not able to make Black Belt class or PMAA class tonight. Short-handed but productive day at work.

Yesterdays workout had me on my back for almost 10 minutes after, and I didn't even finish. Started with strict press. Got the weight I failed at 2 weeks ago. Still 10 lbs below my PR 50 cal row 25 front squat (115 lb) 50 kbs (55 lb) 50 ab mat situp 50 kbs 25 front squat  50 cal row (only got 30 cal in the 20 min cap) Felt great later in the day. Shoulder continues to heal (I think). Less and less pain.

Felt beat up and in a lot of pain this morning. Morning workout went well. Started a new supplement regimen, adding O2 Gold and Bio Charge before and during workouts. Lots of new dynamic kicks with Master Evins. Shoulder not hurting, and back seems better. Even jacked up elbow from last night's BB class isn't hurting much.

Jacked up my back working out yesterday. Back may have been not right before, but it was definitely spasmed up after my car ride home. A lot of power cleans (new PR on Hang Power Cleans). Felt my back getting tight on Toes-to-Bar. Still able to get lots of work in, and plan to today as well. Probably need to hit the Ibuprofen pretty hard today.

With so much going on and with deadlines looming, testing will be upon us quickly. I need to start making more headway on my creative things. Think I have a copy of Art of War here somewhere that I have never read. Want to get my book read this week and report written. Also want to get more work done on my creative form for testing.

Maybe it was the disappointment of the big game, or the less than perfect eating I did yesterday... but I really felt like I needed my morning workout. Warmup: 6 min 100 m  10 Air squats 5 pushups 10 mountain climbers 5 pullups Strength: Heavy Hang Power Snatch 5 x 70% = 95lbs 5 x 75% = 100lbs 5 x 80% = 110lb 5 x 90% = 120lb Workout: Wallballs 20-20-20-20-20 (20lbs) Power Snatch 10-8-6-4-2 (120lbs) Then ran an extra 1.5 miles Back to better, healthier eating today :-)

Doing my pull ups the last couple of days has got me motivated to get better at this. WOD today Burpee Box Jumps Slamballs Push Press   Strength was alternating pullups and hollow rock/ superman, with warmup of DUs, lunges and T2B.   Training with Master Evins. Lots of work on forms.

Had a nice couple of Black Belt classes yesterday. Lots of work on forms. Lots of changes to get down.  

So Master Chelley had us do the FB challenge yesterday, but she forgot to have us do the poomse before and after each round. So,... we did the challenge a second time with the poomses. Nice quad burn going there. Also ripped the seam of my pants doing the first set of air squats. LOL With about 4 days to go in my initial 24 day challenge, I have lost 9 lbs. Goal is to loose at least 12 more lbs.

I plan to run my 5K run to get my baseline for the physical exam. Not expecting to break any records. Just getting over (I hope) this cold I have had for the last couple of days. My pre test results were a little disappointing. Push-ups (1 min)    38 V-ups (1 min)         26 Burpees (1 min)      22 Pull-ups                  5 Really need to work on my endurance

Yesterday was a recovery/get well day.  Continued with 24 day challenge. Let shoulder rest for the day. Plan to do the jump rope challenge this morning after my workout.

Slipped on the ice and aggravated my shoulder. Heavy snatches and overhead squats left me in pain all day. I did my pre test, but I was limited by my pain. I will redo today.

I went out to jog, and the ice was too bad. Hard to even walk. Ended up doing .8 miles of suicides up and down my steep driveway (which was bone dry thanks to my work of the previous days). Also went for a walk and did 150 pushups and 100 situps while outside. Took a little over an hour. Actually nice and sunny today. Probably wait until tomorrow or Tuesday to take pretest.

It is motivational to see all of the posts with the candidates pre-test results. Will do mine later this morning. Still don't think I can get my run in today. I will run, but not sure if I want to time my run on ice and snow. Then time to watch some FOOTBALL!

Nice day to get some requirements and some essays done. Hope I can survive with no bread and milk :-) Hope I have a jump rope at the house :-(

Actually wasn't that bad. Warmed up with alternating Hand Stand Push Ups and weighted Plank Holds (35 lbs). Got my arms good and tired. Finished 9 rounds of EMOM  3 Burp 1 Thruster 3 Burp 2 Thruster 3 Burp 3 Thruster . . 3 Burp 9 Thruster = 27 Burpees and 45 Thrusters (95lbs) Lots of Poomse work with Master Evins Tiring day.

MLK Day at the box is always a joy Working off lots of bad eating from Panther Sunday Get back on track with 24 day challenge after a tough weekend.

Quick weekend in Atlanta for the regional Advocare event. Always a good motivator for goal planning and no excuses work ethic. Almost 11 hours driving really hammered didn't do my body any favors. Got in good workouts Friday before we left, and able to get some pushups and situps in Saturday morning. Eating could have been better. Could have been worse.

I always seem to oversleep the mornings after sparring classes. Also practiced a lot of jump turning kicks yesterday, so body must have needed extra rest. Nice to see students from other schools come in for class (Inst Dege :-) )

Pullups and hollow rock/ superman.  30 Thrusters 180 Jump Rope 20 Thrusters 120 Jump Rope 10 Thrusters 60 Jump Rope Resumed a morning smoothie regimen today. Hadn't had one for months before today.

Or too much? Not satisfied with my eating at this time. Generally clean and healthy, but I think I am still eating too much. Got to start weighing portions again for a while, until I get a better visual idea of proper portion size. Want to get some more runs in this week.

Lots of snatches in today's workout. Shoulder was really tight to start, but loosened up. No real pain during workout. Starting week two of 24 day challenge. Hang Power Snatch Progression - 85lb-110lb 5 sets of 5 WOD 25 Wall Balls       x3 (20lbs) 20 T2B              x3 15 Power Snatch x3 (95lbs)

We need to have more of these seminars. Fun stuff. Got alot of requirements in, got my BB booklet, ready to roll.

Nice to have another restful day to recover from sparring and lots of jump roping. Wish I had had time to get a run in though. Need more conditioning. 24 Day challenge day 4. Doing a pretty good job with the consumption

I finish a set of 25 pushups through pain, then have to wait for about a minute for the burning in my shoulder to subside. Something definitely not right there :-( First sparring class in a while. I'm exhausted.

Got a nice 4.5 mile run in yesterday. Today's workout was  Work to one rep max of Push Press 200 m Run 5 burpees 58 KBS (54 lbs) 200 m Run 5 burpees 51 wall balls (20 lbs) 200 m Run 5 burpees 41 slam balls (30 lbs) Might have some rotator issues with my shoulder.

Nice to get the bootcamp workout in. It was a pretty light workout, but those are nice every once in a while. Squats (20 lbs) - Bring Sally Up 5 min Farmer's Walk (carrying the heavy bag 60lbs?) 5 min Stair Walk (20 lbs) 10 burpees    1 SU 9  burpees     2 SU 8  Burpees     3 SU 7  Burpees     4 SU 6  Burpees     5 SU 5  Burpees   5 min Self Defense    1 burpee, 2 SU, 3 PU, 4 Lunge (x3 +6)   Not saying Sally didn't hurt though.

Woke up this morning in lots of pain. Shoulders, traps... All those crazy power cleans and hand stand push ups yesterday. Push ups will be lots of fun today.

Endurance is my current goal. Hopefully, the extra running and exercises will dramatically affect my stamina and breathing. EMOM HSPU Plank Hold (35lbs) WOD 400 m Run 20 Hang Power Clean (135lbs) 30 HSPU 20 Hang Power Clean 400 m Run

Started the day by stepping on the scale and weighing more than I ever remember weighing in my life. Not the kind of bench mark I want to set. Strict Press to 1 rep max WOD 60 Jump Rope       x 5 = 300 15 Thrusters          x 5 = 75 (@ 75 lbs) 10 Pull Up            x 5  = 50 Ran 1 extra mile after class Spent the day making repairs around school, then laying flooring with my son at his rental property.  

Team workout yesterday. Finished 5 rounds of: 100 m Run   = 500m 8 Thrusters   = 40 @ 95lbs 8 Slam Balls  = 40 @ 30lbs 8 Burpees     = 40 Still not eating clean. Getting rid of holiday foods ;-(

Got a few PU and SU in on Christmas morning. Busy morning, then spent the rest of the day in dress clothes. Today will offer a crossfit workout.

Oops, I did it again... Ate too much Christmas Goodies... Paying the price :-( Need to get a run in this morning, Get in my requirements while watching kids this morning. Think I have through Nebinjin III remembered again.

W.O.D. 100 m Run                 x 12 2 Power Clean             x 11 = 22 3 HSPU                      x 10 = 30 4 Thrusters                 x  9  = 36 5 Jump Squats            x  8  = 40 6 Slam Balls                x  7  = 42 7 Burpees                   x  6  = 42 8 Jerk Press                x  5  = 40 9 Wall Balls                x  4  = 36 10 Front Rack Lunges  x  3  = 30 11 Toes to Bar            x  2  = 22 12 Back Squat    ...

Being on the Blackbelt cycle for two years, and having to complete 6 full cycles during that time, has allowed me to get way ahead of schedule just with regular workouts and classes. My goal for this next Black Best test is to be in even better condition. Therefore, I plan to increase my workload as if I am on a brand new cycle, still needing 10 weeks worth of requirements (ie., 10,000 more push-ups and sit-ups, etc.). Today is my first day of full new cycle training.

Got my shoulder worked on this morning. I am in a ton of pain tonight. Hope it is just from getting massaged so hard. Good workout this morning. Thrusters for strength, 3 Cindys (5 pull, 10 push, 15 squat) and 3 Nancys (400m, 15 OHS/95lbs)

Through last weekend, I had hit a high body weight for the year. Had to hit this week and next week with the absolute necessity to drop a few pounds before the Christmas weekend. I refuse to start 2016 over 220 lbs.

Nice to have the site back up. Time to start scheduling activities. Start my creative form, read a self help book, start researching essay topics

Good workout yesterday. Didn't modify any techniques, just kept the weight down. The range of motion did not appear to upset my arm.

Finally did a hard RX workout yesterday. First time since rehabing my injured bicep. Followed by a great accupunture treatment.

Been sick the last couple of days. Sore throat mostly. And tired.

We did a Hero WOD today for Veteran's Day. The WOD honored the Wise brothers. All Special Forces soldiers, two of which died in battle. Three separate 4 minute workouts. Hang Snatches, Burpees over the bar, Power Cleans, Pullups, Box jumps over the box, and Wall Balls.

In a concerted effort to get more consistant with my logging my journals, I have decided to make it a habit while waiting in bus line.

Lincoln Charter ES. Testers looking good. Can't wait until it is my turn again.

Tonight marks the end of the last cycle before mine starts. Excited to know that I will be testing again at the next Black Belt Test.

Not sure what to do about my chronic arm pain. Thinking about taking a week (maybe longer) off to try to let my bicep/deltoid heal. Back to Todd for some treatment.

Had my first (and last) down weekend of the year.Flooded in the house at OIB, too much eating and drinking and sitting on my butt.Hopefully got a little more injury recovery.

Had my first (and last) down weekend of the year.Flooded in the house at OIB, too much eating and drinking and sitting on my butt.Hopefully got a little more injury recovery.

Had my first (and last) down weekend of the year.Flooded in the house at OIB, too much eating and drinking and sitting on my butt.Hopefully got a little more injury recovery.

Had my first (and last) down weekend of the year.Flooded in the house at OIB, too much eating and drinking and sitting on my butt.Hopefully got a little more injury recovery.

Had my first (and last) down weekend of the year.Flooded in the house at OIB, too much eating and drinking and sitting on my butt.Hopefully got a little more injury recovery.

Getting ready to travel to Myrtle Beach for PMAA testing for my 3rd Lakan.Not nervous, just not looking forward to the whole deal.

Got my kinetics tape on my arm, and ready to go for my morning workout.Hopefully, won't need it any more after Wednesday's treatment.Terrible run yesterday. Supposed to run 10 miles for my half-marathon schedule.No way. Legs and whole body were exhausted.

Got my second treatment on my tennis elbow today.Looks like one treatment next week will have me fixed up for testing in Myrtle Beach.

Going to have to see Todd about my elbow.Jerk presses and thrusters were killing me yesterday.

Between Master Hama testing the limits of our flexibility (or lack thereof), and a crazy speed workout at Crossfit, I went through the better part of a week with pulled hamstrings and groin.That has all since healed, but my elbow continues to kill me.

Started my 24 day challenge today.Tossed fiber drink into shaker and chugged it down.Weird... no taste or texture. What did I just drink? Ah, new unflavored fiber drink.Ready to reach a new fitness level by Labor Day.

5.7 mile run yesterday.33 back squats60 wall balls40 pullups10 C&J

Going to start another 24 day challenge soon.Aug 1st.Got good results from the last one, and have only gained back a few pounds.Want to ramp it up again and achieve a leaner physique.

Feel beat down over the last 4-5 days.Need my Sunday to recoup a little.Only mow the grass and maybe a run.

Maybe the start of the 10-week cycle for October testers will get me focused on entering my journals more often.Tired from a long week. 40% through our Summer Camp schedule :-)

Leaving for Nebraska tomorrow.Still need to put together a self defense presentation for Saturday.Lots of Thrusters yesterday, Owner training, and lots of sparring drills in class.

Gearing up for Summer CampGot to figure out how to schedule my workouts and runs during camp.Not sure I want to workout at 5:00 am

Found out yesterday that I will not be sparring at Kukkiwon Cup.I will be competing in Poomse, and then assisting with judging.Been working alot on endurance and conditioning.Going to try to keep up the sparring workouts.

2 miles run100 pull-ups200 push-ups300 squatsFelt great! Day after a 3 mile run with 45 burpees and 45 squats. Day after 3.3 mile run with 20 burpees.Worked out hard to counteract the long holiday weekend.

Getting through a little groin tightness, and a bit of strained abdominal.Quick Martial Fit workout last night. WOD later this morning.Day 12 of Challenge. The cleanse is over :-(

Day 9 of our 24 Day Challenge.Lost 5.5 lbs so far. Still looking for another 7 lbs.Great Crossfit workout yesterday, followed by mowing my yard.