A group of 12 of our black belts and staff members took a cpr class at the san ramon valley fire protection district on Saturday. I would encourage everyone to take time out if their busy schedules to take this class! The 4 hours of training could help save someone’s life. Let me know if you’re interested and we can coordinate another session.

With earth day right around the corner, I thought this was a very thought provoking (and disturbing) video. It’s incredible how many plastic water bottles we recycle daily between the three schools. Wouldn’t it be great if we could just eliminate them all together?

BOK FU FITNESS

Warm up:
3 times:
10 pass through with staff
10 inchworms
10 horse stance squats
straight leg kicks up and down mat
advanced/reverse straight leg kicks up and down mat
broad jumps up and down mat

Workout:
2 minutes per round
200m run
in the remaining time of the round, perform max reps of the following exercises:
round #1 – horse stance squats with medicine ball throw
round #2 – pushups with hand release
round #3 – chicken lunges
round #4 – power punches on heavy bag
round #5 – double unders (or single jump and tuck jump)
round #6 – box jumps (or step ups)
round #7 – bok fu burpees
rest 30 seconds in between rounds

Notes: You will start the clock for 2 minutes. for round 1, start with a 200 m run the do as many horse stance squats with medicine ball throw as possible for the remainder of the 2 minutes. Rest for 30 seconds and start round 2 with the 200m run and the max reps pushups with hand release. Rest for 30 second and start round3…

Warm down:
5 minutes partner stretching for hamstrings and hips