STRIKE, BEND, LIFT, & FLY

​​3/31/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I, Liu He Ba Fa (1 hr.)

• Aerial rehearsal - working on the show and dress rehearsal (3 hrs.)

 

3/30/2018

• Kung Fu practice - turned into play-time with Amira and Elena (0 hrs.)

• Teach Tai Chi (1 hr.)

• Crossfit (1 hr.)

Power Clean + Hang Full Clean, 1+2, 4 sets - worked up to 75 lbs.

WOD L2 - completed 5:32

3 Rounds:
10 Toes to Bar
10 Front Squats @ 75 lbs.
10 Lateral Jump Burpees

 

3/29/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I (1 hr.)

• Aerial rehearsal - run show (2.5 hrs.)

 

3/28/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I (1 hr.)

• Yogalates - lots of abs (90 mins.)

 

3/27/2018

• Crossfit (1 hr.)

Sumo Deadlift, 8×3 OTM, ~60% @ 103 lbs.

WOD L2 - failed to complete 2 rounds (Satan's WOD, truly awful)

Alternating EMOM 18 minutes:
5 Thrusters (3 rounds @ 75 lbs./2 rounds @ 65 lbs.)
10 KB Power Swings @ 20 kg
12 Calorie Row (skipped 1 round)

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I, Liu He Ba Fa (because I failed to get up early enough for kung fu practice, I ended up having to do it after Satan's WOD - the lesson is don't sleep in) (1 hr.)

 

3/26/2018

• Kung Fu practice - warm-ups, Tai Chi 40, pu bu 4x32, Hsing-I (1 hr.)

• Aerial rehearsal - run show, work pieces (2 hrs.)

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3/25/2018

• Yoga class - twisting (90 mins.)

 

3/24/2018

• Crossfit (1 hr.)

Power Clean + Push Press, 2+4, 4 sets - worked up to 68 lbs.

WOD L2 - 2 rounds +26 completed (had a blast working with Annie)

Partner WOD – AMRAP 18 minutes:
30 DB Thrusters @ 25 lbs.
30 Box Jumps
30 Calorie Bike
30 Pull Ups

• Aerials - run pieces for the show, walk through transitions (3 hrs.)

 

3/23/2018

• Kung Fu practice - warm-ups, Tai Chi 24, pu bu 4x32, Hsing-I (40 mins.)

• Teach Tai Chi class (1 hr.)

• Aerials - run pieces for show (2 hrs.)

 

3/22/2018

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

• Crossfit (1 hr.)

Weighted Pull Up x3 @ 20 lbs.
HSPU Negatives

WOD - 1032 meters, 2:25.3 split (2nd round)

2 Rounds:
5:00 Row
7:30 Rest

 

3/21/2018

• Kung Fu practice - warm-ups, Tai Chi 40, pu bu 4x32, Hsing-I (1 hr.)

 

3/20/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Hsing-I (45 mins.)

 

3/19/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Hsing-I  ( hr.)

• Crossfit (1 hr.)

Back Squat, 4×4 - worked up to 123 lbs.

WOD L1 - 6 rounds +17 completed

AMRAP 12 minutes:
7 Hang DB Power Snatches / arm @ 30 lbs.
10 DB Goblet Squats @ 30 lbs.
75 Single Unders

• Aerial rehearsal - run through show (2 hrs.)

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3/18/2018 - rest day

 

3/17/2018

• Aerial rehearsal - run through show (1 hr.)

 

3/16/2018 - rest day

 

3/15/2018

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

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3/14/2018

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

​

3/13/2018

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

• Crossfit (1 hr.)

Power Clean + Press, x2+5, 4 sets @ 58 lbs.
Pull Ups x sub-max - 5 reps strict, 2 reps L-sit

WOD L1 - 11 rounds +7

3 Rounds – 3:00 ON, 3:00 OFF
5 Burpee Sprawls
6 2KB Deadlifts @ 24 kg
7 Ball Slams @ 25 lbs.

 

3/12/2018

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

• Aerial rehearsal - run through of show (2 hrs.)

 

3/11/2018

• Yoga class - restorative (90 mins.)

 

3/10/2018

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

• Aerial meeting and rehearsal (4 hrs.)

 

3/9/2018

• Kung Fu practice - Hsing-I (40 mins.)

• Teach Tai Chi class (1 hr.)

• Aerial practice - run through pieces for the show (2 hrs.)

 

3/8/2018

• Kung Fu lesson - Hsing-I, learned beginning of animal linking form (1 hr.)

• Crossfit (1 hr.)

Push Jerk, 3RM - worked up to 78 lbs. (could have done a little more with more time)

WOD L2 (modified to 20 instead of 40 DUs)

Alternating EMOM 12 minutes:
20 Double Unders
5 Push Press @ 65 lbs. + 5 Pull Ups

 

3/7/2018

• Kung Fu practice - warm-ups, Tai Chi 24, Da Bei Chuan, Hsing-I (1.25 hrs.)

• Aerial practice - silks, pieces for show (1 hr.)

 

3/6/2018

• Crossfit (1 hr.)

Sumo Deadlift (double overhand) 3×6 @ 133 lbs.
Band Pull Aparts x20

WOD L2 - completed 13:10

2 Rounds:
30 Wall Balls @ 10 lbs.
25 Dumbbell Snatches @ 35 lbs.
20 Push Ups
15 Toes to Bar
10 Box Jump Overs

 

3/5/2018 - rest day

 

3/4/2018

• Yoga class (90 mins.)

• DC Stunt Coalition training session (2 hrs.)

 

3/3/2018

• Aerial rehearsal/run-through - messed-up a bunch on the run-through, definitely need more practice time before the show (3 hrs.)

 

3/2/2018

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

• Crossfit (1 hr.)

TNG Deadlift, 8×3 OTM @ 123 lbs.

WOD L2 Rx - 5 rounds

AMRAP 14 minutes:
8 Toes To Bar
10 Hang DB Clean + Jerk @ 35 lbs.
12 Calorie Row

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3/1/2018

• Kung Fu lesson - Hsing-I, learned Snake I & II (so cool) (1 hr.)

• Crossfit (1 hr.)

Back Squat, 3×6 reps @ 113 lbs.

WOD L2 - 12:55 (just under the time cap - double-unders were awful)

2 Rounds:
50 Double Unders
40 Walking Lunges (total)
30 Kettlebell Swings @ 16 kg
20 Dumbbell Push Press @ 30 lbs.
10 Sandbag Shoulder + Squat @ 40 lbs.

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