Demand Absolute Concentration!

Some thoughts from grandmaster Lee..

“Don’t ever, as a black belt, let your chi become dissipated over petty things. This type of thinking can prevent you from becoming a truly great black belt. Focus your mind on the job at hand, not on problems of the past. Realize that you have control only over this moment, then it is gone. The bok-fu system teaches us as black belts to concentrate. You know the feeling that you had before you got your black belt that even when you thought you were concentrating your mind would wonder. Learn to demand absolute concentration of yourself, to focus on the lessons of this moment. Even when you are focusing on the future, remember, as a black belt, that you are dissipating your concentration on the present. Do the best job that you are capable of on what your responsibilities are today and tomorrow you will have acquired the ability and knowledge to handle much larger responsibilities. Your past is past and is now but an illusion. The bok-fu master knows that the brawn of the body will wane over time, but the true power of your chi, mind, and spirit are infinite.”


Warm Up:

2 times

10 Inchworms

10 Broad Jumps

10 Scorpions

10 Back Ups

Medicine Ball Game


AMRAP 15 Minutes

5 Bok Fu Burpees

10 Push Up Planks

15 V Ups

20 Chicken Lunges

Warm Down:

5 minutes belt or ball torture for hamstrings/shoulders