bujutsu
Designer's Bujutsu
My name is Gene Crawford, welcome to my training journal.
Blackbelt in Shotokan Karate
Fitness/Performance Coach
CrossFit, SealFit
Spartan Trifecta 2016
I follow this philosophy of what "total fitness" means:
Physical Control
Mental Toughness
Emotional Resiliency
Awareness & Intuition
Kokoro (Grit)
Download my FOCUS one sheet PDF that I use to find my center and push through tough situations in life: Focus Poster PDF
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WF: Fight Camp
2x Tabata Jump Rope
2x 2:00 Shadow Boxing
8x 2:00 Dutch Drills
3x 2:00 Pad Work
1x 30 Cals Rower + Furious 5
5x Rounds
10x V-Ups
10x Burpees
20x Alt Leg V-ups
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Zen Shotokai: 535
Kicks/Basics/Basic Kata Drills
Pinan Godan
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WF: Kickboxing
Dutch Drills 24x Rounds @ 2:00 each :20 Rest
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Zen Shotokai: 534
Kicks/Basics
Tonfa: Drills, Tonfa 1 Kata
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WF: Jiu Jitsu
Take Down Warm up/practice
20:00 @ 3:00 rounds
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Zen Shotokai: 531-32
Back-to-back Private Lessons
Kicks/Basics/Kata/Self Defense Review
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Zen Shotokai: 530 - Rank Test
Rank test for Yellow Belt 7th Kyu
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WF: Kickboxing Sparring
17x 2:00 rounds light-ish sparring
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Zen Shotokai: 529
Kicks/Basics
Basic Kata / Kata + Kobudo Review
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Zen Shotokai: 528
Kicks/Basics
Self Defense Drills & Practice
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WF: Training
5x Rounds
1:00 Box Jumps
1:00 Ladder Drills
1:00 Bag Work
Rnd 1: Tech Get-ups, Bag Squats
Rnd 2: Sit Throughs, Bag Cleans
Rnd 3: Sit-ups, Bag Lunges
Rnd 4: Tech SIt-ups, Bag Push-ups
Rnd 5: Bag Burpee + Cleans 2x
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