End of Week Boxing Workout

Format: 40 minutes straight (no breaks) in 2 minute increments

===============
FOCUS: Loose hands (do not make a tight fist/snap punches/relax neck/shoulders)
===============

1) Jab Only
2) Cross Only
3) Jab/Cross/Left Hook
4) Jab/Cross/Left Hook/ Right Uppercut
5) Straight punches 1 min; Uppercuts 1 min;

===============
FOCUS: Speed/fast hands
===============

6) Jab/Jab/Cross/Right Uppercut
7) Jab/Cross/Left Hook/Left Hook/Cross
8) Cross/Left Hook/Cross/Overhand Right
9) Jab/Right Uppercut/Left Hook/Cross
10) Alternate: Straight punches 30s;Uppercuts 30s;

===============
FOCUS: Move after the combination (try pivoting)
===============

11) Jab/Cross/Left Hook/Right Elbow/Jab
12) Jab/Left Hook/Cross/Right Uppercut
13) Jab/Right Uppercut/Left Hook/Cross
14) Jab/Left Hook/Right Hook/Cross
15) Straight punches 1 min; Uppercuts 1 min;

===============
FOCUS: Move with at least one of the punches
===============

16) Jab/Cross/Cross/Jab
17) Jab/Right Hook/Left Hook/Right Uppercut
18) Cross/Cross/Left Hook/Jab/Cross
19) Right Uppercut/Left Hook/Cross/Jab
20) Alternate: Straight punches 30s; Uppercuts 30s;

End strong with:
20 KB swings / 2 burpees
18 KB swings / 4 burpees
16 KB swings / 6 burpees
14 KB swings / 8 burpees
12 KB swings / 10 burpees
10 KB swings / 12 burpees
8 KB swings / 14 burpees
6 KB swings / 16 burpees
4 KB swings / 18 burpees
2 KB swings / 20 burpees

Uncertainty Brings Certainty

I follow the Dalai Lama on Twitter (@DalaiLama) and every once and awhile one of his tweets really hits home. These last few months have been challenging in so many ways. For me – it is a constant struggle between the known, the unknown and the interpretations of everything in between.

Then things get crazy – I read/re-read this to help bring some introspection:

At the end of the day – I may not be able to make you a better person – but I can make myself a better person and that is what I am certainly working on that today.

Today’s Workout: Progressions

Progression workouts are one of my favorite (especially with DVRT sandbags). They require control and flow through multiple movements. Each progression is done for reps and then in between the progressions I through in some core/cardio (20 seconds on 10/seconds off). This: burpee/pushup/row each arm/legs jump in/swing weights up to squat/press = 1 rep.

  1. Progression: burpee/pushup/row each arm/legs jump in/swing weights up to squat/press (20)
    Cardio/core: 20/10 (plank jacks/bicycle/shoulder touch/heal raises) 3x through
  2. Progression: lunge/curl/press (20) (10 on each leg)
    Cardio/core: 20/10 (mt climbers/full situps/inch worms/heal touches) 3x through
  3. Progression: high pull/burpee/clean/squat/press/snatch (20)
    Cardio/core: 20/10 (plank jacks/bicycle/shoulder touch/heal raises) 3x through
  4. Progression: lateral lunge with bicep curl/reverse lunge with lateral raise (20)
    Cardio/core: 20/10 (mt climbers/full situps/inch worms/heal touches) 3x through

2640 Punches – Let’s Go!

It has been a long week – so let’s get going!

Warm Up

Format: 30 seconds on/10 second break (2x through)

  1. Squats (squat/squat/squat pulse)
  2. Skaters
  3. Jumping jacks
  4. Lunge jabs (lunge forward with right leg, touch ground with left hand, after lunging back, throw a jab. Repeat non-stop)
  5. Lung crosses (lunge forward with left leg, touch ground with right hand, after lunging back, throw a jab. Repeat non-stop)

Counted Rounds Up and Down!

Format: Count out loud going through the combinations below (the number = how many reps).

Round 1: (750 punches)

  1. Jab 50
  2. Cross 50
  3. Jab / Cross 40
  4. Jab / Cross / Hook 30
  5. Jab / Cross / Hook / Uppercut 20
  6. Jab / Cross / Hook / Uppercut / Cross 10
  7. Jab / Cross / Hook / Uppercut 20
  8. Jab / Cross / Hook 30
  9. Jab / Cross / 40
  10. Cross 50
  11. Jab 50

Round 2: (760 punches)

  1. Left Hook 50
  2. Right Hook 50
  3. Left Hook / Right Hook 40
  4. Left Hook / Right Hook / Left Uppercut 30
  5. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  6. Left Hook / Right Hook / Left Uppercut / Right Uppercut / Jab / Cross 10
  7. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  8. Left Hook / Right Hook / Left Uppercut 30
  9. Left Hook / Right Hook 40
  10. Right Hook 50
  11. Left Hook 50

Round 3: (1130 punches)

  1. Double Jab 25
  2. Double Cross 25
  3. Jab / Cross / Jab / Cross 40
  4. Jab / Cross / Jab / Cross / Left Hook 30
  5. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  6. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut / Cross 10
  7. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  8. Jab / Cross / Jab / Cross / Left Hook 30
  9. Jab / Cross / Jab / Cross 40
  10. Double Cross 25
  11. Double Jab 25

Learning Something New: Wabi-sabi

I enjoy reading about different cultures but have recently became increasingly interested in how the Japanese view the world. I recently read this – and would highly recommend spending 5 minutes reading an article on “Japan’s unusual way to view the world“.

An excerpt from the article:

The dents and scratches we bear are all reminders of experience, and to erase them would be to ignore the complexities of life. By retaining the imperfect, repairing the broken and learning to find beauty in flaws – rather than in spite of them – Japan’s ability to cope with the natural disasters it so often faces is strengthened.

In this crazy time with so many unknowns and daily changes – perhaps this might help find peace.

Smithsonian Open Access

Medal, George Washington before Boston, 1790, obverse. NU*198284.0002.

Something exciting just happened – The Smithsonian just released “Smithsonian Open Access” which allows you you to download, share, and reuse millions of the Smithsonian’s images—right now, without asking.

Why is that exciting? This includes nearly 3 million 2D and 3D digital items from their existing collections by way of the Smithsonian’s 19 museums, nine research centers, libraries, archives, and the National Zoo.

Within a few moments – you can search for just about anything (my first search was George Washington) and find all sorts of really cool paintings, coins, statues, and any other related object you would expect from the Smithsonian. You then have the option to download it and use it as you would like.Not only is this fun/interesting for someone like me who loves history and would rather search though this than social media – but it is a great tool for kids to be able to look up/use items for their school projects.

A huge thanks to the Smithsonian! Time to check it out: https://www.si.edu/openaccess

2020 Garden

Yesterday we finally had a nice day to get our vegetable garden in order. This year Evan helped me build some support for our sugar snap peas and really enjoyed the process. We got everything prepared, planted, and ready to go for another year of gardening. In other areas of our yard we also have asparagus (already coming up), sun flowers, blackberries, and raspberries growing.

The past few years I have not been able to tend to our gardens as I wanted to because of constantly running to baseball, gymnastics, etc – but this year since we are in the “shelter in place” mode for the next month (at least) – I look forward to making this the best gardening year ever.

We planted sugar snap peas, cherry tomatoes, big boy tomatoes, jalepano peppers, banana peppers, bell peppers, tomatillos, squash, zucchini, beets, and radishes.

I look forward to seeing my kids standing in the backyard snacking on the peas/tomatoes vs. coming in for chips, etc.

Quarantine Boxing Continues…

Warm Up
——–
1) 50 Jumping Jacks
2) 40 Mt. Climbers
3) 30 lunges
4) 20 squats
5) 10 pushups

Format:
3 minute boxing rounds
45 second exercise between each boxing round
15 second break

Round 1:
———
First Minute: 1-1-2
Second Minute: Add step forward-1-2
Break exercise: jumping jacks

Round 2:
———
First Minute: 1-2-5-2
Second Minute: Add step backwards-1
Break exercise: situps

Round 3:
———
First Minute: 1-4-3-2
Second Minute: Add slip right-2-3
Break exercise: lunges (forward/back)

Round 4:
———
All minutes: 30/30/30 (speed/technique/power)
Break exercise: plie squats

Round 5:
———
First Minute: 1-3-2-4
Second Minute: Add slip right-slip left-duck right-2
Break exercise: jumping jacks

Round 6:
———
First Minute: 1-2-3-2
Second Minute: Add overhand right-1 (jab out)
Break exercise: plank

Round 7:
———
All minutes: non-stop punches
Break exercise: lunges (lateral)

Round 8:
———
All minutes: knee-kick-squat
Break exercise: heal touches

The Combine Workout

Looking for a short workout that will make you give everything you have? I was a bit nervous going into this yesterday – but after I was finished (and even still now) I am very proud with the work I put in and my effort. I look forward to doing this again in the future as well. No equipment needed.

Quarantine at Home Boxing – The Fight Goes On!

Another Thursday – another at home boxing class.

Warm Up

3 Minute Rounds (if there is an “add” – do that at the minute marks)
Goal: Make sure the last move in your combo is not the punch – it is some sort of movement after the punch.

What I would really like: non-stop movement for 3 minutes. Little movements go a long way.

What I am working on (as should you): Mixing up how you hold your hands. Whip some punches out with loose hands until the snap at the end. Work to see if this helps your speed.

1) Jab/Cross/Hook
— Add Cross
— Add Hook
Focus on: mixing up tempo/moving with one of the punches)

2) Jab/Cross (Body)/L Hook/Cross (Head)
— Add Slip R/Duck L
— Add L Hook
Focus on: really extending that first cross while really turning those hips)

3) Left Hand Only
Focus on: keeping that right hand high/glued to your face. Pick your shots. Play with timing.

4) Non-stop punches
Focus on: endurance. Mind over matter.

5) Right Hand Only
Focus on: keeping that left hand high/glued to your face. Work on small steps each direction after the combos)

6) Jab/Jab/Cross
— Add Right Hook
— Add Jab
Focus on: getting that first jab back fast. Work on jab to the body too.

7) Cross/Hook/Cross
— Add Duck R
— Add R Uppercut
Focus on: fast ducks and setting up that killer right uppercut.

8) Jab/Cross/Jab/Cross
— Add Step L/L Hook
— Add Step R/ R Uppercut
Focus on: small steps to get out of the center. You only need to move a little more than width of a boxing glove. Just get your head out of the center.