Reflections on a Life in Training
TRAINING DIARY - MAY 2018
5/28/2018 - Felt like shit when I woke up, still adjusting from the Vancouver time-change, but so glad I went and got "Murph" done anyway. Real happy with the time, and happy to know that I could push even a little harder next time. Gotta love those body-weight WODs. Clearly, Lieutenant Murphy enjoyed a similar style of workout as I do. Interesting that you can feel like you know something about the man from his favorite workout.
5/23/2018 - Stanley Park, Vancouver, BC. A friend told us that Vancouver was the most beautiful city in North America. Hard to imagine a more lovely city.
5/21/2018 - Sun Yat-Sen Classical Garden, Vancouver, BC. All hail the Rooster!
5/6/2018 - a dream made reality, my first aerial practice in the new space - huge milestone
5/31/2018
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Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I (45 mins.)
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Crossfit (1 hr.)
Push Press, 6-6-6-6 @ 63 lbs.
Chin Ups x 5 reps
WOD L1 - 9:32 completed
6 Rounds:
5 SA DB Jerk, L @ 30 lbs
7 SA Swings, L @ 16 kg
5 SA DB Jerk, R @ 30 lbs.
7 SA Swings, R @ 16 kg
10 Ball Slams @ 25 lbs.
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MASSAGE (2 hrs. of bliss)
5/30/2018 - rest day for "Murph" recovery
5/29/2018
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Kung Fu practice - warm-ups, Tai Chi 40, Tai Chi 24, Hsing-I (1 hr.)
5/28/2018
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Crossfit (1 hr.)
Memorial Day "Murph" - completed solo (first time) 41:59
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
5/27/2018
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Aerials practice - cut my silks shorter and felt so free, warm-ups, Dido piece (1.5 hrs.)
5/26/2018 - travel day
5/25/2018 - hotel workout
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7 minute workout x3
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lift dumbbells
5/24/2018 - rest day
5/23/2018 - rest day
5/22/2018 - hotel workout
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7 minute workout x3
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lift dumbbells
5/21/2018 - rest day
5/20/2018 - travel day
5/19/2018
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Kung Fu practice - warm-ups, basics, Da Bei Chuan, Hsing-I form (1 hr.)
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Aerials practice at Joe's - conditioning exercises, Dido piece, double-hoops with Abby (3 hrs.)
5/18/2018
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Kung Fu practice - warm-ups, basics, Tai Chi 24, Hsing-I five fists and linking forms (45 mins.)
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Teach Tai Chi (1 hr.)
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Crossfit (1 hr.)
Muscle Snatch + Snatch Push Press + Overhead Squat, 3+3+3 - worked up to 48 lbs.
WOD L2 - completed 6 rounds +20
AMRAP 10 Minutes:
2,4,6,8,…
Burpee Box Jumps
Deadlifts @ 123 lbs.
5/17/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Tai Chi 24, Wudang Yongquan (1 hr.)
5/16/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Tai Chi 24, Da Bei Chuan (1 hr.)
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Yogalates (90 mins.)
5/15/2018
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Kung Fu practice - warm-ups, Tai Chi 40, Tai Chi 24, Hsing-I animals (1 hr.)
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Crossfit (1 hr.)
TNG Deadlifts, 8×3 reps, OTM @140 lbs. with trap-bar
WOD L2 Rx - 18:26 completed
½ “Murph” – For time:
800m Run (4:20)
10 Rounds of “Cindy” (12:46)
800m Run (18:26)
5/14/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Tai Chi 24, Hsing-I (1 hr.)
513/2018
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Yoga class (90 mins.)
5/12/2018
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Kung Fu practice - warm-ups, Tai Chi 40, Tai Chi 24, Hsing-I (45 mins.)
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Aerials practice - silks stuff, including ground-work for Dido piece; double hoop piece with Abby (2.75 hrs.)
5/11/2018
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Kung Fu practice - warm-ups, basics, Tai Chi 24, Hsing-I (1 hr.)
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Teach Tai Chi (1 hr.)
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Crossfit (1 hr.)
High Hang Power Clean, 4×5 reps - worked up to 78 lbs.
WOD L2 - all rounds completed
4 Rounds – Every 4 minutes:
300m Run
12 Push Ups
9 Pull Ups
15 Wall Balls @ 10 lbs.
5/10/2018
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Kung Fu practice - warm-ups, Tai Chi 24, basics, Hsing-I (1 hr.)
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Crossfit (1 hr.)
2KB Front Squat x6 @ 12 kg
Goblet Rack Lunge x6/leg @ 12 kg
OH Squat Practice - worked up to 55 lbs.
WOD L2 - missing all rounds of DUs, only doing ~30
Alternating EMOM 12 Minutes:
30 Air Squats
25 Kettlebell Swings @ 20 kg
50 Double Unders
12 Burpees
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set up the rings and noodled around (20 mins.)
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Aerial practice - warm-ups, Dido (30 mins.)
5/9/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I (1 hr.)
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Yogalates (90 mins.)
5/8/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Da Bei Chuan (1 hr.)
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Crossfit (1 hr.)
TNG Deadlift, x5, 2 sets every 3:00 - worked up to 143 lbs.
WOD L2 - 5 rounds completed (worked with Emily, always a delight)
Partner WOD – AMRAP 10:00:
12 Overhead Squats @ 55 lbs. (Emily @ 75 lbs.)
8 Box Jumps
4 Rope Climbs
-One person working at time. Partition as needed-
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Aerial practice - how fucking awesome to just jump on the silks and noodle around for a bit whenever (20 mins.)
5/7/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I, Liu He Ba Fa (1 hr.)
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Aerial practice - warm-up, climbs, Dido piece (1 hr.)
5/6/2018
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Yoga class - worked into revolved janusirsasana, very cool (90 mins.)
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Aerial practice - warm-ups, Dido's Lament choreography, tried to figure out s-wrap (1.25 hrs.)
5/5/2018
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Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I, Wudang Yongquan (1 hr.)
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Crossfit (1 hr.)
Dumbbell Goblet Squat x10 - worked up to 40 lbs.
Dumbbell Power Snatch x6/arm - worked up to 35 lbs.
WOD L2 - completed 22:25
For time:
200m, 300m, 400m, 300m, 200m Run
50, 100, 150, 100, 50 Single Unders
250m, 350m, 500m, 350m, 250m Row
5/4/2018
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Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I, Da Bei Chuan (1.25 hrs.)
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Teach Tai Chi (1 hr.)
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Crossfit (1 hr.)
WOD L2 - Alternating EMOM 20 Minutes:
Odd) 5 Deadlift @ 123 lbs.
Even) 10 Dumbbell Floor Press @ 30 lbs.
5/3/2018
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Kung Fu practice - warm-ups. Tai Chi 40, basics, Hsing-I 5 fists and Ba Shur, Da Bei Chuan (1 hr.)
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Crossfit (1 hr.)
2KB Press x8 @ 12 kg
Power Swing x8 - worked up to 28 kg
Box Jump x4 @ 20 inches
WOD L2 - 123 reps completed
Tabata Mashup:
Front Squat @ 55 lbs.
Pull Up
5/2/2018
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Kung Fu practice - warm-ups, Tai Chi 40, Tai Chi 24, basics, Hsing-I (1 hr.)
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Yogalates (90 mins.)
5/1/2018
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Kung Fu practice - warm-ups, Tai Chi 24, basics, Hsing-I (1 hr.)
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Crossfit (1 hr.)
Deadlift 3×5, :03 eccentric - worked up to 133 lbs.
Push Up Practice
WOD L1 - 11:59
3 Rounds:
200m Run
25 Kettlebell Swings @ 20 kg
20 Medball Front Squats @ 14 lbs.
15 Dumbbell Push Press @ 25 lbs.
-Rest 2:00 between rounds-