STRIKE, BEND, LIFT, & FLY

4/30/2017

• run to and from Yoga class, approx. 2 miles (20 mins.)

• Yoga class - hip opening focus (90 mins.)

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4/29/2017

• Crossfit ( 1 hr.)

Dumbbell Floor Press 3×8 @ 25 & 30 lbs.; Ring Pull Up 3×5

WOD Rx - AMRAP 20 minutes, completed 4 rounds +13:

10 Ball Slams @ 25 lbs.
1 length Bear Crawl
5 Box Jumps - 20 inches
10 Wall Balls @ 14 lbs.
:30 Farmers Hold @ 24 kg
Sled Push (Hi/Lo) +30 lbs.

• Aerial hoop lesson - beats, "The Illusion" (super cool!), turnover transition, splits (1 hr.)

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4/28/2017

• Kung Fu class - basics, Liu He Ba Fa, learn end of Yan Qing form (we went so fast I can barely remember), learn more of Dragon-Phoenix double jian form (2 hrs.)

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4/27/2017

• Kung Fu class - basics, Wudang Tai Chi (once again, felt great), learn more of Yan Qing form, review Dragon-Phoenix double jian form (1.5 hrs.)

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4/26/2017 (traveling for work)

• work-out in hotel room - warm-ups, pu bu 32x4, 7 minute workout app (25 mins.)

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4/25/2017 (traveling for work)

• Yoga (1 hr.) - I decided to try a yoga vinyasa video selected somewhat randomly from YouTube, which proved to be a great sequence.  I have done yoga for many years, but it is fun to do a workout with new variations on familiar movements.  I highly recommend the workout: https://www.youtube.com/watch?v=d9SpulbEJmU.  It's also great to use travel time as a way to introduce some variety into my practice.

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4/24/2917 (traveling for work)

• work-out in hotel room - warm-ups, pu bu 32x4, 7 minute workout app x2, stretching (35 mins.)

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4/23/2017 (traveling for work)

• rest day - sat in hotel hot tub

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4/22/2017

• Crossfit (1 hr.)

strict press 48 lbs. x5

WOD L2 (because why not do half of Murph on a random Saturday morning?) 9 rounds +26

AMRAP 20:00:
Buy-in: 1 Mile Run
5 Pull Ups
10 Push Ups
15 Air Squats

• Aerial practice at Joe's - silks and hoop (2.5 hrs.)

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4/21/2017

• Kung Fu class - basics, Liu He Ba Fa, learn more Yan Qing form, learn more Dragon-Phoenix double jian form (total information overload) (2 hrs.)

• teach Tai Chi class (1 hr.)

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4/20/2017

• Kung Fu class - basics, learn more of Yan Qing form, learn more of Dragon-Phoenix double jian form (2 hrs.)

• CrossFit (1 hr.)

front squat work up to 113 lbs. x2

WOD L1 - 4 rounds +3

3 Cycles – 3:00 ON, 1:00 OFF
10 Calorie Row
10 Hang DB Snatches (total) @ 30 lbs.
10 Sandbag Cleans @ 40 lbs.

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4/19/2017

• Kung Fu class - basics, Hua Gong form, Liu He Ba fa, learn more of Yan Qing form, Ba Gua dao (2 hrs.)

• Yoga class - hip opening focus (90 mins.)

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4/18/2017

• Kung Fu practice - warm-ups, pu bu 32x4, Tai Chi 40 form, Hua Gong form, Yan Qing form review (45mins.)

• Crossfit (1 hr.)

power clean practice - worked up to 73 lbs.

WOD L1 - Alternating EMOM 16 minutes:

Odd: 5 Pull Ups (rounds 1-5 strict, then kipping) + 5 Deadlifts (w/ trap bar) @ 140 lbs.
Even: 5 DB Push Jerks / arm @ 30 lbs.

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4/17/2017

• Kung Fu practice - warm-ups, pu bu 32x4, Tai Chi 24 form, Da Bei form (22:12) (1 hr.)

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4/16/2017

• teach mini Tai Chi class (20 mins.)

• Aerial hoop practice (45 mins.)

• Kung Fu practice with Pete - Dragon-Phoenix double jian form, double dao  form, Yan Qing review (1 hr.)

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4/15/2017

• CrossFit (1 hr.)

SA DB presses @ 25 lbs., ring rows, elevated handstand push-ups

WOD L2 - 15:43 partnered with Laura (she brought the energy to the duo and kept me going)

Partner WOD – 5 Cycles For Time:
2 Rounds:
5 Sandbag Row, 5 Sandbag Clean, 5 Sandbag Front Squats (40 lbs.)
10 Push Ups
-then-
2 Sled Pushes (+30 lbs.)

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4/14/2017

• Kung Fu class - basics, Wudang Tai Chi form review (felt especially good), Liu He Ba Fa review, learn more of Yan Qing form, learn beginning of Dragon-Phoenix double jian form (2 hrs.)

• teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

back squat work up to 4x @ 123 lbs.

WOD L2 - completed 3 rounds + 400m run in 18:00 time cap (felt especially grueling)

400m Run
21 Walking Lunges (total)
15 Pull Ups
9 Burpees

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4/13/2017

• Kung Fu class - basics, Hua Gong form review, Liu He Ba Fa review, Tai Chi 13 sword review, learn more of Yan Qing form; Ba Gua dao review, double dao review (2 hrs.)

• Yan Qing form review with Pete (30 mins.)

• Aerial hoop practice (20 mins.)

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4/12/2017

• Kung Fu class - basics, Da Bei review (20 mins.), Liu He Ba Fa review, learn more of Yan Qing form (2 hrs.)

• Yoga class - neck loosing focus (very nice) (90 mins.)

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4/11/2017

• Kung Fu practice - abbreviated basics, Yan Qing Fist form, double dao form and drills; Mad Devil staff form (1 hr.)

• Crossfit (1 hr.)

Press 5 x 4 @ 53 lbs.; weighed chin-up 1 rep. max @ 30  lbs. (from complete dead hang)

WOD L1 - 5 rounds 9:30

6 Ring Rows
5 SA KB Swings, 4 SA KB Cleans, 3 SA KB Push Press L/R @ 12 kg
200m Run

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4/10/2017

• Kung Fu practice - warm-up, pu bu 32x4, Da Bei Chuan @ 18:35 (45 mins.)

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4/9/2017

• run to and from Yoga class, approx. 2 miles (20 mins.)

• Yoga class - hip opening focus (90 mins.)

• Yan Qing Fist  form review with Pete (30 mins.)

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4/8/2017

• Crossfit (1 hr.)

2KB front squats @ 12 kg & 16 kg; ring pull-ups

WOD L1 - partnered w/ Andrea (who is amazing and did most of the work) 219 reps

Partner WOD – AMRAP 4:00 ON / :30 OFF:
Farmers Hold + X ended up w/ 12 kg KBs
X = DB Clean + Press, DB Goblet Squats, Burpee Step-Ups
-KB’s must be off the floor to begin accumulating reps. Score is total reps

• PT workshop re lower back pain (1 hr.)

• Aerial silks lesson - movements from hip key, including triple leg wrap, drop from triple leg wrap, secretary, straddle-up into hip key, and hip key into thigh wrap (1 hr.)

• Yan Qing Fist form review with Pete (30 mmins.)

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4/7/2017

• Kung Fu class - basics, learn Yan Qing Fist form, Ba Gua dao review, double dao form review; Tai Chi 42 Sword review.  Ate a glazed doughnut (pastries brought for my b-day), and used the sugar high to go faster than usual on the Ba Gua dao form.  Felt really free and fun. (2 hrs.)

• teach Tai Chi class (1 hr.)

• aerial hoop practice - bruised the tops of my feet pretty good (40 min.)

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4/6/2017

• Kung Fu class - basics, Liu He Ba Fa review, learn Yan Qing Fist form, Ba Gua dao review, learn double dao form  (2 hrs.)

• Crossfit (1 hr.)

work up to front squat 103 lbs. x2
WOD  L2 - 3 Rounds:  197 reps completed @ Rx

2:00 Row (cals)

2:00 AMRAP

7 Ball Slams

7 2KB Cleans

7 Push Ups

 -Rest :15 between stations-

 Rx: M – 35#/20kg | F – 25#/12kg 

WOD proved way harder than it looked on the board.

• MASSAGE!!!!!! (90 min.) 

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