[Josh]

3-19-26
70-minute practice

30-minute Warmup and PT Added additional strength training for my knees

8-minute Siu Nim Tao with Block and Wall Sit

Sil Lin Di Das (150 Punches)

5-minute 1-2-1 Drill (Still learning it, but today was better)

3-minute Bong Wu Tan Da Drill

3x #10 and #20 on Dummy very slow

2x #10 at 120 BPM and 2x #20 at 80 BPM

3x Chum Kiu (Still modifying pivots turning to the right to protect left knee.)

Feeling like I am getting back to normal. Swelling in knee is lower and pain is lower as well!!!

[Deb McCaffery]

Go Josh!!! 🙂

[Clint Chevalier]

60 Min.

PM Practice: Siu Nim Tao: 3 x Slowly, Start to Finish.

Mook Jong: 5 x 10, 20 & 30. Slowly.

3rd Energy: 10 x Slow to Moderate Speed.

• This reply was modified 2 weeks, 2 days ago by  Clint Chevalier.

[William]

30 mins training

10 minutes mook jong – noticed footwork and hands need to sync a bit more for higher BPM

10 minutes siu nim tao

10 minutes footwork+punching, kicking drills.

[Deb McCaffery]

48 minutes tonight.

15 min – warm-ups,. stretches, squats, 1-leg raises.

13 min – one slow SNT focusing on relaxation. Neck wasn’t too bad tonight! 🙂

8 min – Chum Kiu through first set of double lan saos.

9 min – 100 each chain punches, chang saos, bil saos, and chang bil combo.

4 min – wooden dummy in the air at different speeds,

2 min – 1-2-1 drill – footwork improving and better understanding of weighting for the punches.

[Josh]

3-20-26

65-minute Practice

25-minute Warmup and PT

8-minute Siu Nim Tao (Wall and Block)

Sil Lin Di Das (!50 Punches)

5-minute 1-2-1 Drill

3x Chum Kiu Slow

5x #10 @ 120 BPM and 2x Slow

5x #20 @ 100 BPM and 2x Very Slow

2-minute Bong Wu Tan Da Drill

Knee has been improving at a faster rate since I turned up the intensity of SNT. Wing Chun is a healing art!

[Clint Chevalier]

60 Min.

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

Mook Jong: 5 x 10, 20 & 30. Slowly.

3rd Energy: 10 x Slow to Moderate Speed.

[William]

60 minutes of training

10 mins warm-ups

10 mins of footwork drills and closing distance.

20 minutes of kicking drills.

20 minutes of striking drills and exploring ground technique.

[Deb McCaffery]

50 minutes tonight.

15 min – warm-ups, squats, 1-leg raises.

10 min – one slow SNT on door jam with block focusing on ting yiu.

10 min – Chum Kiu through first double lan set.

8 min – chain punches, chang saos, bil saos – focus on pivoting and man hand coming under wu hand with leading fingers and geng lik at the end , chang bil saos,

4 min – wooden dummy in the air different speeds,

3 min – bong wu tan da.

[Clint Chevalier]

90 Min.

PM Practice: Siu Nim Tao: 4 x Slowly, Start to Finish.

Mook Jong: 5 x 10, 20 & 30. Slowly.

3rd Energy: 10 x Moderate Speed.

[William]

60 minutes of training

20 minutes of siu nim tao (several times) – noticed independence of joints is better.

10 minutes of footwork drills – noticed my left foot is stronger now than it was.

20 minutes of kicking drills and strikes.

10 minutes of cool down/breathing exercises

[Deb McCaffery]

Participated in International Wing Chun Day! 🙂 Did SNT with people from Canada to Florida to California to Virginia. Oh! And Hong Kong!! SO COOL!!! Also worked on chung choi, high pak, mid pak and dan chi sao. Awesome class! Thank you Sifu! Tonight, after watching Ip Man and having Chinese for dinner, I did a slow SNT, some wooden dummy #10 and Chum Kiu through first set of double lan saos. Didn’t have my phone to time how much time I spent on each, but would estimate somewhere around 45 minutes all together.

[Clint Chevalier]

60 Min.

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

Mook Jong: 3 x 10, 20 & 30. Slowly.

3rd Energy: 10 x Moderate Speed.

[Deb McCaffery]

50 minutes today.

15 min – warm-ups, stretches, squats, 1-leg raises,

13 min – one slow SLT against door jam with block focusing on relaxation,

10 min – Chum Kiu through first set of double lan sao,

3 min – chung choi with and without entry,

5 min – wooden dummy reps in the air, 4 min – 1-2-1 drill – made the footwork more on an arc to represent going around opponent’s center. Will try this the next time I have the opportunity to train with a wooden dummy.

[Chris Villareal]

60 min

Warmed up stretched and hit the Dummy #10 and #20 3x each-Did Siu Nim Tao 3x-Chum Kiu 3x-1-2-1 3 min drill, practiced kick (front, back, side) on bag, Sil Lin Di Da drill, Chain Punch drill on bag, Step and punch drill, 5 energies drill

[Josh]

3-23-26

75-minute practice

20-minute warmup and PT

10-minute Siu Nim Tao (With Wall and Block)

5-minute 1-2-1 Drill

3x Chum Kiu Full Form

3x #10 and #20 on the dummy #20 at 80 BPM and #10 at 120 BPM

4-minute Sil Lin Di Das

15-minute Classroom Session and Quiz

My knee is improving daily and I am back at about 75 – 80%