STRIKE, BEND, LIFT, & FLY

5/31/2017

• Kung Fu practice - basics, Yan Qing form, Dragon-Phoenix form, Bagua dao form (1 hr.)

• Yoga class - focus on bridge pose variations (I should do more of these since I think it would help with some of the issues with my quads and hip flexors - also good for wrists) (90 mins.)

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5/30/2017

• Crossfit (1 hr.)

1 Front Squat + 1 Push Press + 2 Push Jerk worked up to 68 lbs.

WOD L1 - Every :90 for 10 Rounds:

7 2KB Deadlifts @ 20 kg
5 Muscle Clean + Press @ 53 lbs.
5 Jumping Pull Ups (control eccentric)

• Kung Fu practice - warm-ups, pu bu 4x32, Yan Qing form, Hua Gong form, Dragon-Phoenix form (1 hr.)

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5/29/2017

• Crossfit (1 hr.)

WOD - Partner "Murph", completed 41:10 (partnered with Andrea, one of my first friends at CFSS, always great to work with her)

run 1 mile

100 pull ups (done as 20 rounds of "Cindy")

200 push ups

300 air squats

run 1 mile

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I learn a lot about myself every time I do this WOD.

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5/28/2017

• run to and from Yoga class (20 mins.)

• Yoga class (90 mins.)

• Kung Fu review - Liu He Ba Fa, Dragon-Phoenix (30 mins.)

• Kung Fu lesson - Liu He Ba Fa, Da Bei Chuan, Dragon-Phoenix (90 mins.)

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5/27/2017 (bit of a rest day)

• Kung Fu practice - Da Bei, Liu He Ba Fa (30 mins.)

• Aerial hoop in attic (30 mins.)

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5/26/2017

• Kung Fu practice - basics, Tai Chi 24, Wudang Tai Chi, Dragon-Phoenix double jian, Chin Ling sword (1 hr.)

• Teach Tai Chi class (1 hr.)

• Aerial hoop lesson (90 mins.)

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5/25/2017

• Kung Fu lesson - Da Bei review, learn more of Dragon-Phoenix double jian, Liu He Ba Fa (1 hr.)

• Crossfit (1 hr.)

Slow Pull Power Clean + Power Clean + Push Press, 1+1+2, 5 sets worked up to 68 lbs.

WOD L1 - 8 rounds +12

3x s – 3:00 ON, 3:00 OFF:
7 SA Kettlebell Swings / arm
7 DB Thrusters
7 Burpee Sprawls

practice on rings

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5/24/2017

• Kung Fu practice - basics, Tai Chi 24, Yan Qing form, Dragon-Phoenix double jian, Ba Gua dao (1 hr.)

• Yoga class - twisting focus (90 mins.)

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5/23/2017

• Crossfit (1 hr.)

Deadlift - 123 lbs. x5

WOD L2 - 2 rounds +55 complete before timecap (first WOD ever attempted with double-unders, rough)

10 Pull Ups
20/15 Push Ups
30 Air Squats
40 Double Unders
Run 400 meters
15 minute Time-cap

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5/22/2017

• Kung Fu practice - basics, Liu He Ba Fa, Dragon-Phoenix double jian, Chin Ling sword

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5/21/2017

• Teach mini Tai Chi class (20 mins.)

• Kung Fu practice - warm-ups, Da Bei Chuan (21:08), review Dragon-Phoenix double jian (1 hr.)

• Kung Fu lesson - learn more of Dragon Phoenix  double jian form, Liu He Ba Fa review (90 mins.)

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5/20/2017

• Crossfit (1 hr.)

Overhead squat - worked up to 53 lbs. x5

Partner WOD L2 – AMRAP 15 minutes: completed 3 rounds +12 (thanks to Kelsey for keeping me moving on the runs, great partner!)

1) DB Complex L/R (4 Dumbbell Snatches + 4 Thrusters + 4 Overhead Lunges) @ 30 lbs.
10 Push Ups
2) Single Unders
-then-
300m Run

• Kung Fu review with Pete - Liu He Ba Fa, Yan Qing form (1 hr.)

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5/19/2017

• Kung Fu practice - basics, Tai Chi 24 form, Yan Qing form, Dragon-Phoenix double jian, staff drills and form, Wudang Tai Chi (2 hrs.)

• Teach Tai Chi class (1 hr.)

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5/18/2017

• Kung Fu lesson - learn more of Dragon-Phoenix double jian form, Liu He Ba Fa (90 mins.)

• Crossfit (1 hr.)

DB Floor Press x6-8 @ 30 lbs.
Weighted Chin Up x3 w/ 20 lbs. weight vest
Box Jump x3 @ 20 inches

WOD L2 (not Rx and this was still a bitch) - all rounds completed

EMOM 10 minutes:
5 Front Squats @ 78 lbs.
7 Burpees

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5/17/2017

• Kung Fu practice - basics, Bagua dao, Dragon-Phoenix double jian (1.25 hrs.)

• Yoga class - inversions (90 mins.)

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5/16/2017

• Kung Fu practice - warm-ups, wu ji, Tai Chi 40, Tai Chi 24, Liu He Ba Fa, Dragon-Phoenix double jian, Wu Dang Tai Chi (not the greatest practice ever) (1.5 hrs.)

• Crossfit (1 hr.)

back squat - work up to 123 lbs. x5 and 133 lbs. x4

WOD L2 Rx - AMRAP 12:00 - 9 rounds +21 completed (all KB @ 12 kg)

5 SA KB Swings
5 SA KB Cleans
5 SA KB Push Press
5 SA KB Rack Lunges
7 Burpees / 7 Ball Slams @ 25 lbs.

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5/15/2017

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Yan Qing, Dragon-Phoenix double jian, Tai Chi 13 sword (1.5 hrs.)

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5/14/2017

• run to and from Yoga class (20 mins.)

• Yoga class - focus on twisting (90 mins.)

• Kung Fu lesson - learn more Dragon-Phoenix double jian form, Liu He Ba Fa (90 mins.)

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5/13/2017

• Crossfit (1 hr.)

hang power cleans - worked up to 73 lbs. x3

WOD L2 Rx - 102 reps total

2 Rounds:
:40 – Calorie Row, Rest :20
:40 – Alternating DB Snatch @ 35 lbs., Rest :20
:40 – Burpee Sprawl Box Jumps @ 20 inches, Rest :20
:40 – Calorie Bike, Rest :20
:40 – Ball Slams @ 25 lbs.
 -Rest 2 minutes between rounds-

• Aerial practice at Joe's - tried out my newly taped lyra (sticky!), silks (3 hrs.)

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5/12/2017 (bit of a rest day)

• teach Tai Chi class - fun class if I say so myself (1 hr.)

• tape my lyra (40 mins.)

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5/11/2017

• Kung Fu lesson - learn more of Dragon-Phoenix double jian form, Liu He Ba Fa (1 hr.)

• Crossfit (1 hr.)

Sumo deadlift - x4 worked up to 143 lbs. and ring dips

WOD L1 - Alternating EMOM 12 minutes

Single Unders
10 Dead Clean + SA KB Thruster, R @ 12 kg
10 Dead Clean + SA KB Thruster, L @ 12 kg

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5/10/2017

• Kung Fu practice at rec center - basics, staff drills, shaolin staff form, double dao form, Wu Dang Tai Chi, Dragon-Phoenix double jian (1 hr.)

• Yoga class - twisting poses (1.5 hrs.)

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5/9/2017

• Kung Fu practice at rec center - basics, Wu Dang Tai Chi, Yan Qing form, Ba Gua Dao (gotta keep slinging the big sword), double dao form, Tai Chi 24, Dragon-Phoenix double jian review (1.5 hrs.)

• Crossfit (1 hr.)

front squat - worked up to 113 lbs. x3, and 118 lbs. x1 (PR)

WOD L2 Rx - 3 rounds completed 12:58

Run 400 meters
12 Sandbag Cleans @ 40 lbs.
10 Ball Slams @25 lbs.
8 Box Jumps, 20 inches

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5/8/2017

• Kung Fu practice with Pete - warm-ups, Tai Chi 24, Yan Qing form, basics, double dao form (1.5 hrs.)

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5/7/2017

• Yoga class (worked on splits) (90 mins.)

• Kung Fu practice with Pete - pu bu 4x40, Yan Qing review (45 min.)

• Kung Fu lesson - Yan Qing review, double dao (1  hr.)

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5/6/2017

• CFSS Throw-Down (endless)

Workout #1 (scaled) - completed 7:37

600m run

15 Muscle-clean and push-press @ 63 lbs.

500m row

Workout #2 (scaled) - 3 rep max. trap bar deadlift @ 200 lbs. (new PR, 2x body-weight)

Workout #3 (Rx) - completed 9:58

40 alternating sandbag shoulders @ 40 lbs.

40 wall balls @ 14 lbs.

40 KB swings @ 20 kg

40 SA DB OH lunges @ 35 lbs.

Workout #4 (scaled+) - completed 4:41

12 DB push-press @ 25 lbs.

9 pull-ups

6 burpees

12 DB thrusters @ 25 lbs.

9 pull-ups

6 burpees

12 DB front squat @ 25 lbs.

9 pull-ups

6 burpees

Needless to say, I am f'ing exhausted and not looking forward to how unbearably sore I am going to be.  Thankfully this event is only held once a year.

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5/5/2017

• Kung Fu practice - warm-ups, pu bu 40x4, Tai Chi 24, Da Bei Chuan (it was raining steadily outside and the slow pace of Da Bei seemed right for the weather, by the end I was soaked with sweat as if I had practiced outside in the rain, felt just right) (1.5 hrs.)

• teach Tai Chi class (we had fun, but I felt a little scattered, will try to do better next class)

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5/4/2017

• Kung Fu lesson - Yan Qing form, Dragon-Phoenix double jian (1 hr.)

• Crossfit (1 hr.)

back squat - worked up to 123 lbs. x4

WOD L2 - AMRAP 10 minutes: completed 6 rounds +7

5 Burpee Box Jumps
7 Knees To Elbows
9 Sandbag Cleans @ 40 lbs.

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5/3/2017

•  Kung Fu practice at rec center - basics, Dragon-Phoenix double jian, Ba Gua dao, Tai Chi 24 (1 hr.)

• Yoga class - hamstring focus (ouch) (90 mins.)

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5/2/2017

• Kung Fu practice - warm-ups, pu bu 32x4, wu ji, Tai Chi 40, Yan Qing review with Pete (45 mins.)

• Kung Fu practice with Pete at rec center - basics, Yan Qing form, staff drills, double dao form (1.25 hrs.)

• CrossFit (1 hr.)

3 front squat + 1 push jerk worked up to 73 lbs.

WOD L1 - 4 rounds 10:25

5 2DB Thrusters @ 25 lbs.
7 SA Swings, L @ 16 kg
5 2DB Thrusters @ 25 lbs.
7 SA Swings, R @ 16 kg
100m Cross Carry (Rack + Suitcase) @ 20 & 16 kg

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5/1/2017

• Kung Fu practice - warm-ups, pu bu 32x4, wu ji, Tai Chi 24, Hua Gong (1 hr.)

• Kung Fu practice with Pete at rec center - basics, Dragon-Phoenix double jian, Yan Qing

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