[Deb McCaffery]

50 minutes tonight.

13 min – warm-ups, stretches, squats, leg raises.

9 min – SNT against door jam with block.

19 min – Chum Kiu reps through L pierce, double chamber.

9 min – Mook Jong #10 and #20.

[Gary]

55mins L3W9 day 6

stretch routine; 1xSNT @10mins; 1xCK; 1XBJ s1+2; MJ #010-#030 @60bpm 10mins; 30xSwitching kiu sao drill

[Clint Chevalier]

60 Min.

L3 W2

PM Practice: Siu Nim Tao: 2 x refienment.

Mook Jong: 2 x 10,20 & 30. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each

Chain Punch: 50 x Slow , Moderate Speed

5 Energies 5 x Lt and Rt sides.

[Deb McCaffery]

45 minutes tonight.

13 min – warm-ups, stretches, squats, leg raises.

8 min – SNT against door jam with block.

17 min – Chum Kiu reps through L pierce, double chamber.

7 min – Mook Jong #10 and #20 reps.

Messed up a lot tonight for some reason. Hoping tomorrow is a better day.

[Deb McCaffery]

15 more minutes. Totally forgot about practicing bong gerk with the bil jee as part of this week’s lesson. Did 60 each side tonight and will do extras going forward too.

[Gary]

2hr Sunday Group Class

full stretch routine 10m; SNT 20m; CK 20m; Poon Sao in the air then with partners 20m; Dan Chi Sao 20m; Luk Sao 30m

[Clint Chevalier]

60 Min. L3 W2

PM Practice: Siu Nim Tao: 2 x refienment.

Mook Jong: 2 x 10,20 & 30. Refinement.

Chum Kiu: 2 x Slow, Refinment

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Slow , Moderate Speed

5 Energies 5 x Lt and Rt sides.

[Deb McCaffery]

66 minutes tonight.

14 min – warm-ups, stretches, squats, leg raises.

17 min – Chum Kiu reps through L pierce, double chamber.

15 min – Mook Jong reps #10 and #20.

12 min – one slow SNT outside today. Beautiful day, bit of a breeze. VERY calming.

8 min – diagonal kicks – 60 each side.

[Clint Chevalier]

60 Min. L3 W2

PM Practice: Siu Nim Tao: 2 x Start to Finish.

Mook Jong: 2 x 10,20 & 30.

Chum Kiu: 2 x Slow,

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Slow , Moderate Speed

5 Energies 5 x Lt and Rt sides.

[Deb McCaffery]

60 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

8 min – one slow SNT against door jam with block.

18 min – Chum Kiu through L pierce, double chamber.

7 min – 60 diagonal kicks each leg alternating L and R with stepping and hand techniques in Mook Jong.

12 min – Mook Jong #10 and #20 in the air.

[Gary]

90m group class focus on structure and root:

stretch routine; 1xSNT, HJ #010 slow and steady, MJ #010 A+B, then dominant arm only switching as necessary, then left arm only, then right arm only; MJ#010 backwards! 30m luk sao to finish

[Deb McCaffery]

52 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

7 min – one slow SNT against door jam with block. Seeing improvement with structure! Getting easier to keep Ting Yiu.

15 min – Chum Kiu reps through L pierce, double chamber.

7 min – 60 diagonal kicks each leg.

8 min – Mook Jong reps #10 and #20.

[Gary]

60min L3W9 day 7

stretch routine; 1xSNT @12mins; 1xCK; 1XBJ s1+2; MJ #010-#030 @60bpm 15mins; 30xSwitching kiu sao drill

[Clint Chevalier]

60 Min. L3 W2

PM Practice: Siu Nim Tao: 2 x Start to Finish.

Mook Jong: 2 x 10,20 & 30.

Chum Kiu: 2 x Slow,

Sil Lin Di Das: 5 x Each

Chain Punch 4 Dir: 5 x Moderate Speed

[Deb McCaffery]

55 minutes tonight.

14 min – warm-ups, stretches, squats, leg raises.

9 min – one slow SNT with block.

16 min – Chum Kiu reps through L pierce, double chamber.

6 min – diagonal kicks on the wooden dummy (#20 moves 13 through 16 followed by 20 through 23, back and forth L & R).

10 min – Mook Jong sections #10 and #20.

[Gary]

90mins after dinner with newest member of my small group

stretch routine; 1xSNT@7mins; wall bag 10mins; MJ#010 string 5-7; HJ#010 footwork only – no hand, no dummy, just feet; MJ#010 @30bpm 45mins