Tuesday, June 20, 2017

Tae Kwon-Do Curriculum Change!

As of Today, June 20, 2017
Centre Wellington Tae Kwon-Do, will be changing our curriculum to include Kukkiwon style Taekwondo requirements, per the belt requirements set by the Kukkiwon. This does not mean we are changing our style or that we are abandoning the way we do things now.

We believe that by integrating Chang Hon style TaeKwon-Do with Kukkiwon Style Taekwondo, we will be providing a much richer Tae Kwon-Do experience for out students. Therefore going forward students will be required to know the pattern requirements for both styles, and will need to adapt to multiple different sparring rules and scenarios, as depending on the situation or event things may be different.

This new opportunity also opens up a new world of sport competition, as the Academy and it's students will now have access to many more Tournaments & Training Workshops.
The Main focus of the Academy's training program will always be Self-Defence & the Cultivation of ones Spirit or Inner Self, but we also know that not everyone is seeking those things to begin with, some people just want a workout, some people just want to compete and have fun, some people just want to focus on their Inner Spiritual Development.

Now upon receiving a 1st Dan at the Academy, students will receive a Degree Certificate from our School and a 1st Dan certificate from the Kukkiwon. All subsequent Dan levels with also receive dual certificates from the Academy & the Kukkiwon.

Back in Shape in 16 Weeks - Introduction

Ever since my Hernia injury, I have not done any serious training. I spend the majority of my time working behind a desk at my day job, and then teaching Tae Kwon-Do at night. Now I do move around and get some physical benefits to the time I spend teaching, but it is not enough to get back into the shape I was previous to my injury.

So after a long period of neglect I put body through, I have decided it is time to change! To be Healthier, Stronger, and More Physically able! To set an example to my students that they should never stop training.

One of the obstacles that has prevented my from re-starting my training is the fear of my Hernia getting worse. When it originally happened the Dr. said it was to small to find on the ultrasound and therefore they couldn't;t fix it. Now it was acting up or protruding at the time, so there was never any way to fix it, therefore every now and then when I bend or twist or exert my self, the hernia pops and it is incredibly painful.

Now I do plan on having myself re-examined to see if there is any change in size, etc. or if the Doctor can even see anything on the ultrasound. But until then the plan is to take things nice and easy, and make small steps of progress towards my goal.

My Current Goal is to get back down under 200lbs, and to around 17% Body Fat. I am giving my self close to 16 weeks to complete my goal, which I think I adequate amount of time, but I may be wrong.
During this time I am going to chronicle my experience here.


1st Step will be to record my current statistic and devise a training plan, will gradually increase the workout intensity and frequency.

2nd Step will be to make lifestyle and diet changes, which will be hard as I enjoy Food and Booze!

3rd Step will be to find ways to keep Motivated, as I find that is the toughest part. Especially since I  work out alone most of the time.

Wednesday, December 4, 2013

New Journey - CW Tae Kwon-Do

It has been a long time since I have made an entry, a lot has changed & happened.

Well I have finally decided to follow through on the dream of my own school. After I received my 2nd Degree, I began to think about things I would do different if it was my school. In Late 2012, due to some issues with students & the location we were in the Fergus branch of Chung Oh's closed & I stopped teaching.

In the summer/fall of 2013 I was contacted by a couple of formers students (of mine and of my previous school), they were curious if I was going to open again and start teaching. Well after some thought, I decided that I was going to open my own school, independent from my previous affiliations.

I found a location in downtown Fergus and began to set up the academy. So far we have about 800 sq. ft of matted floor space, and space for small weight/fitness section & a Pro-shop. Currently we are still under construction, and we will be for quite some time, as we have little capital funds to start with, which we used mostly for the flooring.

CW Martial Arts Academy is envisioned to be a place were different styles of martial arts (Tae Kwon-Do, BJJ, Combat Hapkido, Krav Maga, etc.) could all be taught in one location.

Currently we are offering Traditional Tae Kwon-Do Training by CW Tae Kwon-Do (Myself teaching)

Wednesday, August 3, 2011

Tae Kwon Moo Do Black Belt Testing - Assistant 2nd Dan Black Belt

Sometime within the next 3 months I will be grading for my next belt level in Tae Kwon Moo Do. Since I did not test at the previous opportunity I had, I am not completely ill prepared for the task, but I do want to start early this time around to ensure I have my breaking conditioning completed in time. Since it is a transitional rank the requirements are as follows.

Patterns: Gae Baek Hyung, Sword 1, 2 & 3
Self Defense: Free 5
Hap Ki Do: Holding 1-10
Free Sparring
Breaking: 1 Choice, 1 Specified

The test itself is not overly difficult; it is more or less my current conditioning level that is not up to par. So to fix that, I am beginning a new training cycle today. Also within the next week or so I have to decide on a break. I am really not sure what to do for breaking but I am sure it will come to me.

 My new training program will have to consist of quite a bit of cardio since I am now very much out of shape in the area. I would also like to increase flexibility by at least 30-50% also would like to decrease my Body Fat % by at least 10%. This is going to require a nutrition overhaul as well as 2-3 times weekly weight training on top of 2-3 Tae Kwon-Do classes weekly and daily cardio (biking/running/sparring) just to get to the level that I believe is necessary to honourably and properly pass my test. 

So my Strength Training Routine to Prepare for my Test will be the following for the next 8 weeks:

Warm Up
Jump Rope
1 - 3 Min.
Push Ups
10 - 15
Light Lunges
6 - 8/leg
Chin Ups
2 - 5
Bag Sparring
1 - 2 Rounds (2 min., 1. min rest)

 Strength Training

Bench Press (barbell)
6 - 8
3 - 4
Leg Extension (weight bench)
6 - 8
3 - 4
Lying Row & Tricep Kick Back (dumbbell)
6 - 8
3 - 4
Squats (body weight/bar only)
6 - 8
3 - 4
Arnold Press (dumbbells)
6 - 8
3 - 4
Calf Raises (dumbbells)
6 - 8
3 - 4
Split Squats (weight plate or KB)
6 - 8 (each Leg)
3 - 4
Biceps Curl  (standing, one arm at a time)
6 - 8
3 - 4
Tricep Extensions (dumbbell)
6 - 8
3 - 4
Kettle Bell Clean & Press
6 - 8
1 - 2
Wrist Roller (Rest in Between)
Up & Down
1 - 2

Abs Circuit

8 – 10
Front Bridge
30 Sec. Min
Side Bridges
30 Sec. Min each side
Back Bridge
30 Sec. Min
Back Extensions (roman chair)
12 – 15
Lying Leg Lifts
4 then hold for 30 sec., repeat

Adding to that a Daily Run/Bike Ride & stretching routine and then round out with my Tae Kwon-Do classes, it should be sufficient enough to cover the physical training that will be required to meet my goal.

I will be periodically posting updates to my workouts, status, statistics, etc. 

Saturday, October 30, 2010


Over the course of the last few days we have been testing the new BAS Body Action System

I was very happy to see this product on television recently and wanted one since that point, well seeing how much I wanted one prompted my wife to buy me the deluxe version for my birthday.

Well it finally arrived, after being re directed to Moncton for some reason when it was already in Fergus. Anyway once it arrived I took all of the pieces out of the boxes and examined the stand system.  From what I could tell it was very solidly built and well made, the pads felt great, not to soft or too hard. It comes with 6 bags to fill with sand. Out of the box the sand bags seemed a bit small, I guess we will tell when we get some sand


Wednesday, March 31, 2010

MARCH 31, 2010


Either way I did end up competing in the 37th Annual Tae Kwon Moo Do Championship, after Master Oh made my neck feel better. What a great day of competition! it was a long day but a great tournament. The turnout was much larger than last year with lots of competitors showing up. This year flowed much like the prev. years tournament.The Black Belt Self Defense Competition was held first before the Demonstration and Opening Ceremonies. I placed 1st in the Black Belt Division, with my Student/Assistant Tyler placing 3rd.
 Next was Demonstration, which both Tyler and I were a part of. Tyler was the first to go, he did a speed punch/elbow combination break that went really well. I was 8th in the order and I did a Turn Side Kick through 5 pieces of wood, and an an outward axe kick through 1 piece. The other demonstration's were amazing! 2 People did Sword Patterns during the demo which were incredible. One of the Master's did a self defense demo, that out of this world,  some of the moves, I could never do! The Cambridge and Windsor School's demo teams were amazing, and everything went off really well. then our exchange student form Korea (a hap ki do studnet now trianing in tae kwon do) did a flying side kick over mine and another studnet's shoulders( I am 6'1"), And to close the Demo. 3 of the Black Belts did a 3 way sword combat demo, that was really crisp, fast, and amazing. Just listening to the cracks of the bamboo swords as the whole building is quietly watching, was an amazing feeling!

after the Opening ceremonies the junior divisions began. I was selected to be a judge and corner referee for one of the junior rings, and we had a great day! After Juniors the adult colour belts began and my student Jimmy placed 3rd in both sparring and patterns. Then the Black Belts began there competition. I took 3rd in 1st Dan & under Black Belt Patterns, and 3rd in Black Belt Heavyweight Sparring, which was a great learning experience because I was competing against 2nd and 3rd degree Black Belts that are about 5-10 years younger than me. So I am glad I did as well as I did and that I learned a lot form the experience, especially about blocking after I got kicked in the head by a kick I did not see in time. I also did enter the Side Kick Contest, but was eliminated for not breaking my first attempt (6 pieces, did it last year, missed this year).

The best part of the tournament was a presentation by Grandmaster to one of his longest students. The man is a Colonel in the Canadian Armed Forces and has been teaching Tae Kwon Do in the army. He was presented with his 5th Dan Black Belt and Masters Jacket! After wards he made a great speech about all the things Tae Kwon Do has done for him, and how much it has influenced his life. He student # was 14, he was the 14th student ever in our school. He joined in 1973 at the age of 13, and earned his Black Belt at the age of 15.

Listening to him was very inspiring and made me really think about what I want from my martial arts training.

So in the end, what a great Day on Saturday, everyone had fun and learned a lot and are very excited to attend the next tournament during the summer in Windsor.

Thursday, March 25, 2010

March 25th, 2010

Well spring is now officially here, but the weather got cold again. Either way it is still going to be a nice spring I think.

Well the Annual TKMD Championships are being held in Kitchener this week and I was hoping to attend and compete, but I hurt my neck a few days ago and wont be able to. I do however have some students competing, so I will focus on helping them and helping around at the tournament with whatever needs to be done.

IN a few weeks my neck will be ok and I will be able to start training again, and just in time for the warm weather that is supposed to return soon I hope.

My Birthday was a few days ago and my wife informed me that she bought me a BAS Body Action System, but it won't be here until tomorrow or Monday. But I am super excited to be able to try this out and use it daily, not to mention take the stand and the arms to my TKMD class for my students to practice kicking on!

So stayed tuned for pictures and a review of the BAS Body Action System

And also for Pictures of how we did at Tournament!