This is a small paragraph from the writing that was written by master Buckley to a USA team member during training for the 2003 world tournament. It was read to the staff class at the end of the workout last night. Enjoy!

“Constantly work to find your center. There are times I watch you move and I know you are there. I know because you know and it takes one to know one. Every black belt will take the ride with you if the ride is worth taking. Center yourself and you will see through black belt eyes all that is not centered. Develop the quiet center within you. Don’t just think about doing it. Do it. Having a quiet center allows you to store your chi like a giant reservoir of strength. When you need it most, it will be there for you. It will gain you passage to great discoveries of the mind and spirit that will in turn lead you to amazing feats of the body. In a trying situation, you will appear calm on the outside, but your body is raging on the inside. You will be able to tap into this great reservoir of chi that is now yours to direct. You will be one with yourself. You will find within you a kind of peace. Peace in the knowledge that you now have the secret key to unlock the magic that waits within.”

BOK FU FITNESS

Warm Up:
Straight leg kicks up mat
Bear Crawl down mat
Broad Jumps up mat
Inchworms down mat
10 forward snap kicks (each leg)
10 wheel kicks (each leg)
20 seconds on, 10 second rest – 8 times
Double Unders
V Ups

Workout:
On the minute every minute for 12 minutes
10 Horse Stance Squats with Medicine ball throw
5 Box Jumps (or step ups)
Max rep push ups

Notes:
Your score is the total number of push ups completed in the 12 minutes

Warm Down:
5 minutes ball torture for shoulders