STRIKE, BEND, LIFT, & FLY

​​2/28/2018

• Kung Fu practice - warm-ups, basics, Liu He Ba Fa, Hsing-I (1 hr.)

 

2/27/2018

• Crossfit (1 hr.)

High Hang Power Clean + Push Press, 1+4, 4 sets @ 68 lbs.

WOD L1 - completed all rounds

Alternating EMOM 12 minutes:
3 Muscle Cleans + 3 Push Press + 3 Front Squats @ 68 lbs.
8 Push Ups + 12 Kettlebell Swings @ 24 kg

 

2/26/2018

• Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I (1 hr.)

• Aerial rehearsal - work through transitions for show (2 hr.)

 

2/25/2018

• Kung Fu practice - warm-ups, basics, Tai Chi 24, Hsing-I (1 hr.)

• Yoga class (90 mins.)

• Stunt Coalition training session (2.25 hrs.)

 

2/24/2018

• Aerial practice - pieces for the show (2.5 hrs.)

 

2/23/2018

• Kung Fu practice - warm-ups, basics, Tai Chi 24, Hsing-I (1 hr.)

• Teach Tai Chi class (1 hr.)

 

2/22/2018

• Kung Fu lesson - Hsing-I, learned Horse I (1 hr.)

• Crossfit (1 hr.)

Trap Bar Deadlift, 5RM - worked up to 150 lbs. (not a true max effort, since I was tired)

WOD L2 Rx - completed 10:54

6 Rounds:
8 2 Dumbbell Thrusters @ 25 lbs.
8 Toes 2 Bar
8 2 Dumbbell Lunges @ 25 lbs.
8 Ball Slams @ 25 lbs.

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2/21/2018

• Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I (45 mins.)

• Yogalates class (90 mins.)

 

2/20/2018 - work day

 

2/19/2018

• Crossfit (1 hr.)

Strict Press x5 reps - worked up to 53 lbs.

Chin Ups, sub-max 7-8 reps.

WOD L1 - 1462 meters

Time Trial:
Row 7 minutes (meters)

• Aerial practice - all pieces for show (2 hrs.)

 

2/18/2018

• Yoga class - Warrior III focus (90 mins.)

• Kung Fu lesson - Hsing-I (1 hr.)

• Stunt Coalition training session - more work on falls, knife fight sequence (2.5 hrs.)

 

2/17/2018

• Crossfit (1 hr.)

Push Press + Jerk 1+3 @ 73 lbs.
Knees to Elbow x4 sets

WOD L2 - 5 rounds +5

AMRAP 15 minutes:
150m Row
10 Sandbag Clean + Front Squat @ 40 lbs.
10 2KB Push Press @ 10 kg

• Aerial rehearsal - silks trio (2.5 hrs)

 

2/16/2018

• Kung Fu practice - basics (it's been a long time), Tai Chi 24, Hsing-I (1 hr.)

• Teach Tai Chi class - kick sequence (1 hr.)

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2/15/2018

• Kung Fu lesson - Hsing-I (learned Monkey, which did not go well) (1 hr.)

• Crossfit (1 hr.)

Deadlift 5-5-5 reps @ 143 lbs.

Weighted Push Up with 20 lbs. vest x10

WOD L1 - 441 meters

4 Rounds:
2:00 Row
 -Rest 2:00 between rounds. Score is slowest interval-

​

2/14/2018

• Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I (with my valentine in our new practice room!) (1 hr.)

• Yoga class - focus on Warrior III  (90 mins.)

 

2/13/2018

• Crossfit (1 hr.)

2KB Front Squats x6 reps - worked up to 16 kg
SA DB Press x7 / arm @ 25 lbs.

WOD L1 - completed 5 rounds + 1 complex

AMRAP 12 minutes:
SA KB Complex L/R (5 SA KB Swings + 5 SA KB Deadlifts + 5 Dead Clean & Push Press) @ 16 kg
14 Alternating Lunges
7 Burpee Sprawls

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2/12/2018

• Kung Fu practice - warm-ups, sword drills, Tai Chi 42, Liu He Ba Fa, Wudang Yongquan, pu bu 4x32 (1 hr.)

• Aerial rehearsal - developed hoop piece, a bit of work on silks (2 hrs.)

​

2/11/2018

• Yoga class - hamstrings and forward bend focus (90 mins.)

• Kung Fu practice with Pete - Tai Chi 24, Hsing-I (45 mins.)

• Stunt Coalition training session (2 hrs.)

 

2/10/2018

• Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I, Tai Chi 42 sword (1 hr.)

• Aerial rehearsal - silks trio (2.5 hrs.)

• Aerial meeting (1.5 hrs.)

​

2/9/2018

• Teach Tai Chi class - wave hands like clouds (1 hr.)

​

2/8/2018

• Kung Fu lesson - Hsing-I, review prior material and learn Tiger (1 hr.)

• Crossfit (1 hr.)

HSPU Negatives
Barbell Row 4×6-8 reps @ 53 lbs.

WOD L1 - completed 4 rounds +8

AMRAP 12 minutes:
5 KB Complexes L/R @ 16 kg (SA KB Complex = KB Deadlift + Dead Clean + Front Squat + Long Lunge Row)

15 Hand to Hand Swings
75 Single Unders

 

2/7/2018

 

• Kung Fu practice - warm-ups, Tai Chi 24, pu bu 4x32, Hsing-I (45 mins.)

• Aerial rehearsal - group piece (2 hrs.)​​

​

2/6/2018

• Kung Fu practice - warm-ups, Tai Chi 24, pu bu 4x32, Hsing-I, Tai Chi 42 sword (1 hr.)

• Crossft (1 hr.)

Hang Power Snatch + Overhead Squat, 2+2 reps @ 53 lbs.

WOD L2 - only completed 30 and 20 rep rounds before 14:00 timecap (a tough workout for me since OHS are still a work-in-progress and rowing for cals is always a challenge)

For Time:
30-20-10
Calorie Row
Toes to Bar
OH Squats @ 55 lbs.

 

2/5/2018

• Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I, Tai Chi 42 sword, pu bu 4x32 (1 hr.)

​

2/4/2018

• Yoga class (90 mins.)

​

2/3/2018 - rest day (except for moving some furniture)

​

2/2/2018

• Kung Fu practice - warm-ups, Hsing-I, Tai Chi 24, Tai Chi 42 sword, pu bu 4x32 (1 hr.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

Deadlift 3×8 @ 113 lbs.
Banded Glute Bridges x10-15

WOD L2 (modified) - completed 9:20  (This is only the second WOD where I have done DUs, so this is significant.  Now, I just need to keep doing them, despite the fact that they are loathsome.)

For Time:

15 Burpees
25 T2B
50 Double Unders (unmodified 75)
25 T2B
50 Double Unders (unmodified 75)
15 Burpees

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2/1/2018

• Kung Fu lesson - Hsing-I 5 fists, fist and palm linking forms, dragon and dragon jump-kick (1 hr.)

• Crossfit (1 hr.)

Handstand Work - 3-4 strict handstand push-ups, worked on kipping HSPUs
Heavy Kettlebell Swing x6 @ 24 kg

WOD L2 Rx - 11 rounds +2 completed (worked with the amazing Emily who always provides me with a lot of motivation)

Partner WOD – AMRAP 16 minutes:
1) Row 250 meters
2) 5 Pull Ups + 10 Push Ups + 15 KB Swings @ 16 kg
-Both partners working at a time. Whoever finishes first gets to rest-

 

 

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