Saturday, August 29, 2015

One-Step Questions - Saturday, 5th September - 5 weeks to Pre-Test

I thought Ms. JayLynn's message this morning was awesome!  Just to re-cap, she pointed out that most of our fear comes from three sources: self-doubt, self-consciousness and fear of letting down others. I think these are things we ALL battle no matter our age and her message really resonated with me.

So, before you get started working on your One-Step Questions this week I want you to do one small thing for yourself.  Look yourself in the eye in a mirror and say to yourself "I can do this, my journey is about me, my family and friends support me and are proud of what I am doing."  Repeat as necessary!

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One-Step Questions - Saturday, 5th September - 5 weeks to Pre-Test

1.  I physically practiced ALL of my forms (including Chil, Pal and Koryo) four times this week.

2.  I mentally reviewed my forms 7 times this week perfecting each motion in my head - visualize yourself perfecting your form.

++++Steps down the floor+++++

3.  I scheduled time and ran my self-defense with partners 2 times this week.

4.  I scheduled time and ran my board breaks with partners 2 times this week.

5.  I participated in both of the scheduled runs this week (Monday and Friday at 3PM) and did one additional 2.25mile (3 laps) run this week.

6.  After my full runs, I immediately did 500 Round Kicks on the bag. 

7.  I did 100 pushups three times this week as follows: 40,30,20,10.


8.  I video taped myself doing my weapons form to music and refined 2 things in my form.

9.  I did 50 Crunches 5 ways (250 total) three times this week.

10.  I did 500 Round Kicks on the bags 3 times this week (two of these are after your scheduled run).

Saturday, August 22, 2015

One-Step Questions - Saturday, 29th August - 6 weeks to Pre-Test

Hi All -

Several candidate groups back I created a basic guideline for what all candidates should be doing on a weekly basis for training once they are at this point in the journey.  This guideline covers some things that aren't specifically stated in the One-Step questions and its a good guide for staying on track at the dojo.  Check against the list and see how close your weekly training comes to filling each requirement.

As of today, we have just 6 Saturday training sessions left before the October 10th Pre-Test.  You'll be arranging most of your filming in the last two weeks of your journey - about 4 weeks from now.  Now is the time to get together with your partners and talk about times that are good for group practice and group filming.  Think about getting time slots at the dojo and Black Belt filming helpers lined up.  Instructor Marica will help you with any questions you have about this part of the process.

I know stress levels tend to rise as we enter the last phase of training.  Both mental and physical fatigue can set in as well.  This journey is about stretching you to your limits and beyond, learning about yourself and gaining confidence that you can overcome any obstacle you face in the future.  In other words, it is hard but worth it.  At the end you will be something completely new - a Black Belt.  Be proud of what you have accomplished so far and keep your head in the game by visualizing what being a Black Belt means to you.

I am in your corner and rooting for you,


Ms. Paige

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Basic Training Guide for Candidates within 6 weeks of Pre-Test

Forms:
- All 15 forms with technique 4 or 5 times physically a week (about 25 min a session)
- Focus work on individual form for check off
- Mentally running forms daily once or twice

Physical Requirements:

Running:
- One timed run each week
- Two endurance runs a week

Push-ups:
- One timed set of 100 each week
- 100 additional 2xs a week focus on quality
- Day between 100s for muscle recovery

Crunches:
- 250 crunches/full sit ups (50 each crunches 5 ways) 3 times a week

Round Kicks:
-350/400 round kicks above line/top of foot 2 times a week
- 500 timed round kicks once a week

Board Breaks:
- 2 or 3 sessions running all combinations with actual partners weekly
- Mentally running 2-3 times a week
- Continue to refine for spacing / dynamics

Self-Defense:
- 2 or 3 sessions running all combinations with actual partners weekly
- Mentally running 2-3 times a week
- Continue to refine with feedback

Weapons Form:

- Practice with music 4-5 times a week to nail timing
- Mentally running daily
- Continue to refine with feedback

Sparring:
- Practice full time requirement (3 rounds 2 min each) 2 or 3 times a week


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One-Step Questions - Saturday, 29th August - 6 weeks to Pre-Test

1.  I physically practiced ALL of my forms (including Chil, Pal and Koryo) four times this week.

2.  I mentally reviewed my forms 6 times this week perfecting each motion in my head - remember the visualization we talked about in class.

++++Steps down the floor+++++

3.  I scheduled time and ran my self-defense with partners this week.  I video taped my self-defense and have asked a Black Belt to review.

4.  I scheduled time and ran my board breaks with partners this week.  I video taped my board breaks and have asked a Black Belt to review.

5.  I participated in one of the scheduled runs this week (Wed or Friday) and did two additional 1.5 mile runs this week.

6.  After one of my full runs, I immediately did 500 Round Kicks on the bag.  (This in for endurance).

7.  I did 120 pushups in sets of 30 three times this week.


8.  I video taped myself doing my weapons form to music and have asked a Black Belt to review.

9.  I did 50 Crunches 5 ways (250 total) three times this week.

10.  I did 400 Round Kicks on the bags 2 times this week.

Tuesday, August 18, 2015

One-Step Questions - Saturday 22 August - 7 weeks to Pre-Test

Here are the One-Step Questions Instructor Dan put together for you this week during my absence.  There are fewer questions this week so you must complete them all in order to get across the Red Rope.  See you on Saturday!

Ms. Paige
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To enter the floor - have you improved your RUN TIME?

1A.  If you have run 12:30 or less on your recorded DMW Requirements you must have improved your time by 5 seconds.

1B.  If you have run 12:31 or more on your recorded DMW Requirements you must have improved your time by 15 seconds.

2.  You can complete 50 consecutive proper pushups.

The following One-Step Questions will move you down the floor

1.  I have completed and have been signed off on Taegeuk El, Sam and Oh Jang.

2.  I have videotaped myself doing Taegeuk Chil and Pal Jang.

3.  I have done 500 Round Kicks consecutively twice this week making sure the top part of my foot (sweet spot) is hitting the bag.

4.  I have videotaped my Weapons Form with music. 

5.  I have videotaped my Self-Defense with partners.

6.  I have done 3 full 1.5 mile runs this week.

7.  I have completed 100 pushups in groups of 20 - 2 times this week.

Saturday, August 8, 2015

One-Step Questions for Saturday, 15th August - 8 short little weeks until the Pre-Test



Hey guys - just a couple of quick reminders:

1.  As far as I know next Saturday there is class at 7:30 and at 8:30. I won't be there as I'm taking my daughter back to college.


2.  The Pancake Run is at 9:30 down to the Firestation.  You do need some money to buy your breakfast - I think it is a $5 donation - and your parents will need to meet you there to pick you up.

3.  You have the option of running the 5K or 10K Snoqualmie Fun Run instead of doing 7:30 and 8:30AM classes.  Check out Run Snoqualmie for registration.

4.  For the next couple of Saturdays I highly recommend (which you know actually means just do it) that you stay from 7AM Yoga all the way to the very last class of the day.  Really push yourself even in the lighter classes that might not be really challenging for you.  This will help you develop the endurance that will be necessary for the 5-6 hour Pre-Test.  

Here is the wonderful quote Instructor JayLynn shared with us today:

Perseverance is the hard work you put in AFTER the hard work you've just done.

Keep up the GREAT work you've been doing and push yourself that little bit more to crisp up your technique!  Practice those strikes and the eye of the tiger intensity that will take you up a notch and make you shine as a candidate!

Ms. Paige
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One-Step Questions for Saturday, 15th August - 8 Short Little Weeks until the Pre-Test

1.  I have physically practiced my forms 3 times in the past week - full set of lower 12 and Taeguek Chil and Pal Jang.  I was focused on technique and strikes.

2. I have mentally reviewed each of my forms 5 times in the past week.


***Below this line starts your steps down the floor.  To be eligible, please complete steps One and Two.***


3.  I have Palchugi Oh Jang checked off.


4.  I have Taegeuk Il Jang checked off (Due September 5th).

5.  I have video taped myself doing the form I am working on checking off plus two other forms to check for technique.


6.  I have done 475 Round Kicks on the bags 2 times in the past week. 


7.  I have done 3 sets of 65 pushups this week.


8.  I have done 50 crunches 5 ways and 15 V Ups 2 times in the past week.

9.  I have done 3 training runs in the past week - two must be the full 1.5 miles.

10.  I have practiced my self-defense moves with partners this week.

11.  I attended sparring class this week.


12.  I have physically practiced my board breaks this week with board holders to check for spacing and dynamics.

13.  I have at least 8 total hours of teaching time logged and signed off on in my journal.

14.  I have practiced my weapons for to music at least three this week.


Saturday, August 1, 2015

One-Step Questions for Saturday, 8th August - 9 Weeks until Pre-Test

In order to enter the floor to the back black line, you must do the two following items.  Everything after that will take you steps forward down the floor.

1.  I have physically practiced my forms 3 times in the past week - full set of lower 12 and Taeguek Chil and Pal Jang.


2. I have mentally reviewed each of my forms 5 times in the past week.


***Below this line starts your steps down the floor.  To be eligible, please complete steps One and Two.***


3.  I have Palchugi Oh Jang checked off.


4.  I have video taped myself doing the form I am working on checking off plus two other forms to check for technique.


5.  I have done 450 Round Kicks on the bags 2 times in the past week. 


6.  I have done 3 sets of 60 pushups this week.


7.  I have done 50 crunches 5 ways and 15 V Ups 2 times in the past week.


8.  I have done 3 training runs in the past week - two must be the full 1.5 miles.   


9.  I attended Instructor JayLynn's Yoga class this Saturday at 7AM.

10.  I have practiced my self-defense moves with partners this week.

11.  I attended sparring class this week.


12.  I have physically practiced my board breaks this week with board holders to check for spacing and dynamics.

13.  I have at least 7 total hours of teaching time logged and signed off on in my journal.




14.  I have practiced my weapons for to music at least three this week.