Thursday, June 4, 2009
Tuesday, May 26, 2009
Wednesday, May 20, 2009
Saturday, May 16, 2009
tricking
with a new fascination for tricking. so far, kjer and epic are my inspiration. kjer is pretty amazing - check out:
the slow motion sampler is cool too:
the slow motion sampler is cool too:
Friday, April 17, 2009
Tuesday, April 14, 2009
Saturday, April 11, 2009
capoeira log 14
ok, i haven't updated my log very much lately... but i got something for ya.
first watch this (you can mute the cheezy rap):
ok, now for stuff :
first watch this (you can mute the cheezy rap):
ok, now for stuff :
the retreat
mea lua de frente - parallel - back to jinga - descida - quexada (from the descida) - fake mea lua de compasso - negativa (to other direction) - subida con trice - martelo (from back leg) - rasteira (from same position)
thursday class
--------------
2. mea lua de frente - (directly into) cocorinha (on other side) - half mea lua de compasso (till you get to au stretch position) - au on head into negativa - subida con trice - bounce jinga fake (in same position, *2) - front spin kick from the back leg (alternatively, step and do the kick)
wednesday 02/25/09
----
class 1 (Ana):
mea lua de frente - quexada - rasteira (from the back leg) - switch jinga
macaco notes:
do the full motion, pushing legs in together, and sweeping arm down (especially when doing it from half role)
class 2 (Coisa):
partner sequence:
a.) half mea lua de frente - negativa - role - esquiva lateral
b.) esquiva parallel - step into lateral (on the bent leg)
au to queda de rins (on other side)
queda de rins to au (on other side)
mea lua de compasso to au
armada to au
practice for mortal:
lay on back - swing in arms and feet to chest at same time -
try to make legs get to chest first.
fri 2/27/09 : martelo du chao day
-----------
sequence:
mea lua de frente - rasteira (on other side) into negativa - switch negativa - queda de rins negativa - subida con trice - switch back to jinga - esquiva parallel - martelo du chao (in other direction, spin back to jinga) - cocorinha - angola rasteira (plus hook leg) - slide back into parallel - back to jinga (smoothly, swing arm in front of face)
partner sequence:
a. jinga - basic round kick (armada, quexada, or mea lua de compasso) - esquiva in place - hopping martelo du chao
b. jinga - esquiva parallel - martelo du chau (to other side) - esquiva in place
mon, march 23, 2008:
sequencia:
mea lua de frente - into esquiva (on same side) - queda de rins (the small one where you just slide in your leg, on the other side) - movie into cocorinha (to the other side) - cocorinha rasteira - slide foot into esquiva lateral - cabecada
partner sequencia:
A: esquiva parallel - mea lua de frente - into armada - au
B: esquiva parallel - cocorinha - cocorinha rasteira - fake au into cabecada
wed., 3/26/09:
practice:
1. squat parallel (put funk in your movement, wave your hands from side to side) - rasteira - lateral - come into cabecada - stay in squat position (repeat)
2. descida forward - step parallel into cocorinha - back to descida - cabecada - back to descida (repeat)
partner sequence:
a : armada - step armada - martelo du chao
b : (keep jingaing) any esquiva - rasteira OR any esquiva, cabecada - any esquiva
sat, 3/28/09:
partner sequencia:
a: any round kick - esquiva - vingativa + step back quexada - block cabecada (w/ hands) - mea lua de compasso
b: any esquiva - any martelo - esquiva (on the quexada) - cabecada (to head) - esquiva go under leg and pull opponents leg from under them
practice: s-dobrado
mea lua de frente - parallel - back to jinga - descida - quexada (from the descida) - fake mea lua de compasso - negativa (to other direction) - subida con trice - martelo (from back leg) - rasteira (from same position)
thursday class
--------------
2. mea lua de frente - (directly into) cocorinha (on other side) - half mea lua de compasso (till you get to au stretch position) - au on head into negativa - subida con trice - bounce jinga fake (in same position, *2) - front spin kick from the back leg (alternatively, step and do the kick)
wednesday 02/25/09
----
class 1 (Ana):
mea lua de frente - quexada - rasteira (from the back leg) - switch jinga
macaco notes:
do the full motion, pushing legs in together, and sweeping arm down (especially when doing it from half role)
class 2 (Coisa):
partner sequence:
a.) half mea lua de frente - negativa - role - esquiva lateral
b.) esquiva parallel - step into lateral (on the bent leg)
au to queda de rins (on other side)
queda de rins to au (on other side)
mea lua de compasso to au
armada to au
practice for mortal:
lay on back - swing in arms and feet to chest at same time -
try to make legs get to chest first.
fri 2/27/09 : martelo du chao day
-----------
sequence:
mea lua de frente - rasteira (on other side) into negativa - switch negativa - queda de rins negativa - subida con trice - switch back to jinga - esquiva parallel - martelo du chao (in other direction, spin back to jinga) - cocorinha - angola rasteira (plus hook leg) - slide back into parallel - back to jinga (smoothly, swing arm in front of face)
partner sequence:
a. jinga - basic round kick (armada, quexada, or mea lua de compasso) - esquiva in place - hopping martelo du chao
b. jinga - esquiva parallel - martelo du chau (to other side) - esquiva in place
mon, march 23, 2008:
sequencia:
mea lua de frente - into esquiva (on same side) - queda de rins (the small one where you just slide in your leg, on the other side) - movie into cocorinha (to the other side) - cocorinha rasteira - slide foot into esquiva lateral - cabecada
partner sequencia:
A: esquiva parallel - mea lua de frente - into armada - au
B: esquiva parallel - cocorinha - cocorinha rasteira - fake au into cabecada
wed., 3/26/09:
practice:
1. squat parallel (put funk in your movement, wave your hands from side to side) - rasteira - lateral - come into cabecada - stay in squat position (repeat)
2. descida forward - step parallel into cocorinha - back to descida - cabecada - back to descida (repeat)
partner sequence:
a : armada - step armada - martelo du chao
b : (keep jingaing) any esquiva - rasteira OR any esquiva, cabecada - any esquiva
sat, 3/28/09:
partner sequencia:
a: any round kick - esquiva - vingativa + step back quexada - block cabecada (w/ hands) - mea lua de compasso
b: any esquiva - any martelo - esquiva (on the quexada) - cabecada (to head) - esquiva go under leg and pull opponents leg from under them
practice: s-dobrado
Tuesday, March 31, 2009
backflips
so i've finally gotten over the fear of going over myself. just have to master the landing. this is the best tutorial (well at least the most detailed) i've found so far.
i'm determined to perfect this thing soon. woohoo!
this is my personal conditioning routines for the backflip:
1. bridges
2. bridge kickovers
3. ankle hops
4. knee grab hops
5. back handspring series
6. roundoff to back hangsprings
7. the crunch series
8. squats (squats, squat holds, and squat jumps)
i'm determined to perfect this thing soon. woohoo!
this is my personal conditioning routines for the backflip:
1. bridges
2. bridge kickovers
3. ankle hops
4. knee grab hops
5. back handspring series
6. roundoff to back hangsprings
7. the crunch series
8. squats (squats, squat holds, and squat jumps)
Monday, February 9, 2009
capoeira log 13
this week we learned good deceptive "fake-out" moves.
Wednesday, feb 4, 2009:
sequencia:
1. fake mea lua de compasso (the slide version), step parallel, back to jinga
2. fake mea lua de compasso (the slide version), step parallel, slip into negativa, frontwards mea lua de compasso (don't know what this is called yet, but you know what i mean)
sequencia:
descida - esquiva parallel - (back to jinga) switch jinga - esquiva lateral to negativa - roquo (sp) - descida - negativa ...
then
1. ... half rolle - macaco
2. ... queda de rins spin into negativa - roquo
3. ... spin on head - negativa - roquo
finally, this has nothing to do with the training. but obviously, an excellent show of capoeira mastery:
& highlights of Contra-Mestre Kibe : wow!!! :
Sunday, January 25, 2009
capoeira log 12
Friday (1/16/09):
partner sequence:
capoeirista 1: mea lua de frente - quexada - vingativa
capoeirista 2: esquiva parallel - esquiva lateral - armada (- reverse vingativa = step outside other capoeirista's vingativa, and pull them down from their chest)
Friday (1/23/09):
rasteira into negativa - switch negativa - role to mea lua de compasso - fold into negativa backwards - turn around negativa (same leg) - role - hop into vingativa - back to jinga (& switch)
Saturday (1/24/09):
partner sequence:
capoeirista 1: jinga - mea lua de frente - back to jinga position - mea lua de frente to armada - au (variation: lift one hand off the ground to slap the cabecader-er)
capoeirista 2: jinga - cocorinha - back to jinga position - cocorinha on other side to rasteira squat (the slide down one) - cabecada
partner sequence:
capoeirista 1: mea lua de frente - quexada - vingativa
capoeirista 2: esquiva parallel - esquiva lateral - armada (- reverse vingativa = step outside other capoeirista's vingativa, and pull them down from their chest)
Friday (1/23/09):
rasteira into negativa - switch negativa - role to mea lua de compasso - fold into negativa backwards - turn around negativa (same leg) - role - hop into vingativa - back to jinga (& switch)
Saturday (1/24/09):
partner sequence:
capoeirista 1: jinga - mea lua de frente - back to jinga position - mea lua de frente to armada - au (variation: lift one hand off the ground to slap the cabecader-er)
capoeirista 2: jinga - cocorinha - back to jinga position - cocorinha on other side to rasteira squat (the slide down one) - cabecada
Thursday, January 15, 2009
Monday, January 5, 2009
21 day plan starts today
this is a marathon of good habits in the categories of diet, sleep, and exercise. & it starts today!
Week 1 (1/12/08 - 1/18/08):
SLEEP:
go to bed by midnight
(wake whenever)
EXERCISE*:
15 minutes in the morning
DIET**:
1 real meal per day... 2 servings of veggies w/ it, a serving of dairy [ glass of soymilk, yogurt]
2 [tall] glasses of water per day
Week 2 (1/19/08 - 1/25/08):
SLEEP:
go to bed by 11pm
(wake whenever)
EXERCISE*:
30 minutes in the morning
DIET**:
2 real meals.... 4 big servings of veggies, dairy requirement
4 tall glasses of H2O
Week 3 (1/26/08 - 2/01/08):
SLEEP:
go to bed by 10pm
wake by 6am
EXERCISE*:
1 hour in the morning
DIET**:
3 real meals... 6 servings of veggies [ esp green and orange ], 2 servings of dairy { like a yogurt and milk}
6 glasses of H2O
* see 12 morning exercises
** real = good = healthy, not junky food. not sure what to do about meat tho... i guess more fish when u can and very minimal red meat. + in general, more veggies than meat like chicken.
Week 1 (1/12/08 - 1/18/08):
SLEEP:
go to bed by midnight
(wake whenever)
EXERCISE*:
15 minutes in the morning
DIET**:
1 real meal per day... 2 servings of veggies w/ it, a serving of dairy [ glass of soymilk, yogurt]
2 [tall] glasses of water per day
Week 2 (1/19/08 - 1/25/08):
SLEEP:
go to bed by 11pm
(wake whenever)
EXERCISE*:
30 minutes in the morning
DIET**:
2 real meals.... 4 big servings of veggies, dairy requirement
4 tall glasses of H2O
Week 3 (1/26/08 - 2/01/08):
SLEEP:
go to bed by 10pm
wake by 6am
EXERCISE*:
1 hour in the morning
DIET**:
3 real meals... 6 servings of veggies [ esp green and orange ], 2 servings of dairy { like a yogurt and milk}
6 glasses of H2O
* see 12 morning exercises
** real = good = healthy, not junky food. not sure what to do about meat tho... i guess more fish when u can and very minimal red meat. + in general, more veggies than meat like chicken.
Friday, January 2, 2009
12 Morning exercises
these are some ideas for morning routines. the focus is on light isometric or aerobic workout. use one workout or a combination of the ones below, if you are out of ideas. it is not important which you do, only that you DO do something every norning. Even if it is just for a minute or two, you will get something out of it. the benefits are too much to count. AND it will brighten your day :)
1. * 30-60 breath meditation :
very slow breathing - if done well, it can take a half an hour or more to do. the slower the breathing the better. just let yourself breath in and out in a steady slow rhythm, and count your breaths. the goal is to be able to just set an alarm for an hour and breathe, being fine and in the moment without feeling the need to count or think about time ( ofcourse, i do not expect this.).
2. sprinting :
Pick a consistent short distance in your neighborhood for your route & sprint it 3 times. your break is the time it takes to walk back to the starting point. you should pick the distance just right, so you can run at 75-80% of your speed for most or all of it. adjust the distance as you get better.
3. jogging :
jog at your own pace on a route of your own choosing (or random locations can be fun). it is just important here to run for a consistent period of time. 1/2 hour is good. don't increase the time as you get better, instead increase your speed.
4. hold a squat (aka cocorinha or horse stance) :
just bend your knees and holld it for as long as you can. try for at least 30 seconds, 3 sets. and keep building up your time. if you do this for long enough, your legs start to shake and hurt, and when you stop you mat even feel a delightful rush of blood to the brain. :)
5. hold a lunge (aka jinga posture) :
do it on each side. same thing as squat: try for at least 30 seconds, 3 sets.
6. headstand/handstand :
do it normally, or against the wall if you can't balance. 30 seconds, 3 sets.
7. the bridge or wall wheel :
hold a bridge or do a wall wheel into the bridge for, you guessed it: 30 seconds, 3 sets.
8. crunch series :
a routine that goes from lower ab crunches to upper ab crunches (or vice versa, based on preference), then ends with the bicycle crunch (for obliques). only do one type of each crunch, and the same amount of reps. start with 10 if you've never done these before. the bicycle crunch should have double the amount of reps (or more, if you are feeling adventurous). so if you do 10 reps of the other crunches, do 20 bicycles. once again, you should do 3 sets of the entire series. don't rest longer than 2 minutes in between each set, or more than 15 seconds in between each crunch.
9. the split :
go as low as you can. 30 seconds, 3 reps.
10. touch your toes :
yep, 30 seconds, 3 reps.
11. swimming :
if you have access to a gym or pool, go swimming.
12. the jinga:
do it for at least 10 minutes to good music. after you've completed your time you can always break out some capoeira movements at the end to increase the intensity.
1. * 30-60 breath meditation :
very slow breathing - if done well, it can take a half an hour or more to do. the slower the breathing the better. just let yourself breath in and out in a steady slow rhythm, and count your breaths. the goal is to be able to just set an alarm for an hour and breathe, being fine and in the moment without feeling the need to count or think about time ( ofcourse, i do not expect this.).
2. sprinting :
Pick a consistent short distance in your neighborhood for your route & sprint it 3 times. your break is the time it takes to walk back to the starting point. you should pick the distance just right, so you can run at 75-80% of your speed for most or all of it. adjust the distance as you get better.
3. jogging :
jog at your own pace on a route of your own choosing (or random locations can be fun). it is just important here to run for a consistent period of time. 1/2 hour is good. don't increase the time as you get better, instead increase your speed.
4. hold a squat (aka cocorinha or horse stance) :
just bend your knees and holld it for as long as you can. try for at least 30 seconds, 3 sets. and keep building up your time. if you do this for long enough, your legs start to shake and hurt, and when you stop you mat even feel a delightful rush of blood to the brain. :)
5. hold a lunge (aka jinga posture) :
do it on each side. same thing as squat: try for at least 30 seconds, 3 sets.
6. headstand/handstand :
do it normally, or against the wall if you can't balance. 30 seconds, 3 sets.
7. the bridge or wall wheel :
hold a bridge or do a wall wheel into the bridge for, you guessed it: 30 seconds, 3 sets.
8. crunch series :
a routine that goes from lower ab crunches to upper ab crunches (or vice versa, based on preference), then ends with the bicycle crunch (for obliques). only do one type of each crunch, and the same amount of reps. start with 10 if you've never done these before. the bicycle crunch should have double the amount of reps (or more, if you are feeling adventurous). so if you do 10 reps of the other crunches, do 20 bicycles. once again, you should do 3 sets of the entire series. don't rest longer than 2 minutes in between each set, or more than 15 seconds in between each crunch.
9. the split :
go as low as you can. 30 seconds, 3 reps.
10. touch your toes :
yep, 30 seconds, 3 reps.
11. swimming :
if you have access to a gym or pool, go swimming.
12. the jinga:
do it for at least 10 minutes to good music. after you've completed your time you can always break out some capoeira movements at the end to increase the intensity.
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