This is a guest post from our new world champion, Mr. Collin Lee!

“Going to a world tournament is always an amazing experience. Not only do i get to travel to new places that i would normally never be able to go to, but i get to spend that time with the people whom i care about most: my bok fu brothers and sisters. This past tournament was no exception. The team that traveled with us was not only the largest or most successful team we have ever fielded, but also the most tightly-knit one. Each of my teammates was so much more than just a training partner. They were my blood and soul as i went out to compete in every event that i did; each punch and kick had the strength of the all east west schools, as each student, instructor, and black belt had supported me in getting me to the world stage. Seeing all the students from east west travel across the world to represent the system and support their fellow teammates was the most fulfilling part of the trip for me. The mere memory of seeing a sea of black shirts jumping up and down and cheering until their voices gave out for their teammates brings a smile to my face every time.”

BOK FU FITNESS

Warm Up:

2 times:

10 Samson Stretch

10 Pass through with staff

50 Jump Rope Jumps

25 Double Unders

30 seconds Broken Bow Jumps

30 seconds Horse Stance Squats

30 seconds V Ups

30 seconds Push Ups

Workout:

AMRAP 12 Minutes

2 Handstand Push Ups (or clapping push ups as substitute)

4 Ninja Pistols (2 each leg)

6 Horse Stance Squat Jumps with medicine ball

8 Box Jumps (or step ups)

Warm Down:

5 minutes belt stretching for hamstrings