STRIKE, BEND, LIFT, & FLY

​​6/30/2018

• Crossfit (1 hr.)

2KB Push Press + Thruster x3+3 - worked up to 16 kg (quite hard)
Hollow Hold x4-5 sets

WOD L2 Rx - survived despite 90 degree heat

4 Rounds:
Sled Push (High/Low) +30 lbs.
15 Kettlebell Swings @ 24 kg (some of the hardest swings ever)
 -Rest 90 seconds between rounds-

• Aerial's at Joe's - warm-up, silks stuff, thigh-drop for the first time, double hoop with Abby (2.75 hrs.)

 

6/29/2018

• Crossfit (1 hr.)

Power Clean + Hang Full, 2(1+1) - worked up to 73 lbs.

WOD L2 Rx - 7 rounds +2 (this is one where I did way better than I thought I might, very pleasing, but thankfully only 9 minutes)

AMRAP 9 Minutes:
5 Hang Power Clean @ 75 lbs.
5 Box Jump @ 20 inches
10 Push Ups

 

6/28/2018

• Crossfit (1 hr.)

Overhead Barbell Lunge 3×6 / leg @ 48 lbs.

WOD L2 - 212 reps completed (had the pleasure of working with Mallory)

Partner WOD – AMRAP 14 Minutes:
A) 12 Wall Balls @ 14 lbs. + 8 Toes to Bar
B) 200m Run

 

6/27/2018

• Yogalates (90 mins.)

 

6/26/2018 - sick day

 

6/25/2018

• Kung Fu - warm-ups, Tai Chi 40, Wu Style Tai Chi, Da Bei Chuan (1 hr.)

 

6/24/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Liu He Ba Fa, Wu Tai Chi, 42 sword, refresh Flying Rainbow sword (1.25 hrs.)

• Ba Gua applications seminar - first get together at our practice space! (2 hrs.)

• Aerial silks practice - learn twirly bird sequence, learn mermaid, work on Bright Lights piece (1.25 hrs.)

 

6/23/2018

• Aerial's at Joe's - silks warm-up, Dido piece, double hoop with Abby

 

6/22/2018

• Kung Fu practice - warm-ups, Wu style Tai Chi (45 mins.)

• Crossfit (1 hr.)

Sumo Deadlift 4×4 @ 153 lbs.

WOD L2 - 10:27 completed

2 Rounds:
20 Wall Balls @ 10 lbs.
10 Ball Slams @ 25 lbs.
350m Row
15 Push Ups
10 Box Jumps
1:00 Farmers Hold @ 20 kg

 

6/21/2018

• Kung Fu lesson - learn more Wu Tai Chi form (1 hr.)

• Crossfit (1 hr.)

Push Press 7-7-7 @ 63 lbs.
Bent Knee Ring Rows x 4 sets

WOD L2

EMOM 14 Minutes:
7 Dumbbell Snatches @ 30 lbs., L* + 7 Knees to Elbows
 -Each minute perform Dumbbell Snatches on one arm only-

• Aerial practice on silks - warm-ups, Dido piece, work on Bright lights, figure out Russian flirt climb

 

6/20/2018

• Kung Fu practice - Wu style Tai Chi (45 mins.)

• Aerials practice - silks, Dido piece (1 hr.)

• Kung Fu review - Wu style Tai Chi (20 mins.)

​

6/19/2018

• Crossfit (1 hr.)

Alternating EMOM 15 Minutes:
2KB Reverse Rack Lunges x8 / leg @ 12 kg
Rope Climb x2
Burpee x12

WOD L2 Rx - 62 reps completed

Tabata Overhead Squat @ 33 lbs.

 

6/18/2018 - rest day

 

6/17/2018

• Kung Fu lesson - learn Wu style Tai Chi

 

6/16/2018

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

• Crossfit (1 hr.)

Overhead Squat 3×8 @ 45 lbs.

WOD L2 Rx - 162 reps completed

3 Rounds – :40 ON / :20 OFF:
Assault Bike (calories)
Alternating SA DB Clean + Push Press @ 35 lbs.
Alternating Sandbag Shoulder + Squat @ 40 lbs.
Kettlebell Swings @ 20 kg
Rest

• Aerial practice - hoop In Your Eyes piece (1 hr.)

 

6/15/2018

• Crossfit (1 hr.)

Press, 3×6 - 53 and 58 lbs.
Chin Up Practice

WOD L2

4 Rounds (For load):
15 2DB Floor Press @ 30 lbs
2 Laps, Farmers Carry @ 20 kg
Sled Push (high/low) +20 lbs.
-Rest 90-120 seconds between rounds-

• Aerial practice - hoop In Your Eyes piece (1 hr.)

 

6/14/2018

• Aerial practice - hoop In Your Eyes piece (1 hr.)

 

6/13/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I (45 mins.)

• Yogalates (90 mins.)

 

6/12/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Hsing-I, heavy bag, random stretching . . . "well, at least I did something" (1 hr.)

• Crossfit (1 hr.)

Dumbbell Floor Press 3×10 @ 30 lbs.
DB Goblet Squat 3×10 @ 45 lbs.

pull-ups on rings 3x5

L-sits on parallettes ~ 20 secs.

WOD L1 - 11:34 completed (Marcos' B-day WOD!)

3 Rounds:
300m Run
12 Dumbbell Snatches (total)
30 Alternating Lunges
88 Single Unders

• Aerial practice - develop In Your Eyes hoop piece

 

6/11/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Da Bei Chuan (1 hr.)

 

6/10/2018

• Yoga class - twisting poses (90 mins.)

• Kung Fu lesson - Hsing-I, learned new horse movement (1 hr.)

• Aerials practice - silks warm-up, practice Dido piece, try to learn Stellar trick, begin work on Bright Lights piece (1 hr.)

 

6/9/2018

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

• Aerials at Joe's - silks, double hoop piece with Abby (3 hrs.)

 

6/8/2018

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

• Teach Tai Chi class - introduced sword (1 hr.)

• Crossfit (1 hr.)

Sumo Deadlift, 4×6 reps - worked up to 143 lbs.
Push Up Practice

WOD L2 Rx - completed 10:56

4 Rounds:
16 OH Plate Lunges (total) @25 lbs.
20 Sit Ups
2 Rope Climb
100m 2KB Rack Walk @12 kg

 

6/7/2018

• Kung Fu lesson - Hsing-I (1 hr.)

 

6/6/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Tai Chi 42 sword, Hsing-I (1 hr.)

• Crossfit (1 hr.)

Paused Back Squat (:03), 4×4 reps @ 103 lbs.

WOD L2 Rx - completed 11:45 (had definitely hoped to do better, but running needs improvement)

“Helen” - 3 Rounds:
400m Run
21 Kettlebell Swings @ 16 kg
12 Pull Ups

• Yogalates (90 mins.)

 

6/5/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I, Tai Chi 42 sword (1 hr.)

• Crossfit (1 hr.)

Muscle Clean + Hang Power Clean, 1+3, 4 sets @ 68 lbs.

WOD L1 - 483 reps (partnered with Meagan, who is 9 months pregnant and modified accordingly, but amazing nonetheless)

Partner WOD – AMRAP:
5:00 Kettlebell Swings (15) @ 16 kg
4:00 Ball Slams (5) @ 25 lbs.
3:00 Medball Alternating Lunges (10) @ 25 lbs.
2:00 Ring Rows (5)
1:00 Burpees (5)

• Aerial practice - warm-up, Dido piece, noodle around on hoop (1 hr.)

 

6/4/2018

• Aerial practice - warm-up, Dido piece (1 hr.)

 

6/3/2018

• Yoga class - pandangusthasana on floor, at wall, and free-standing (90 mins.)

• Aerial practice - s-wrap practice, trying to figure out "melty star", Dido piece, also hung lyra for first time in new space (1.5 hrs.)

 

6/2/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, 42 Tai Chi sword (1 hr.)

• Aerial's at Joe's - silks warm-up, Dido piece (1.75 hrs.)

​

6/1/2018

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

• Teach Tai Chi (1 hr.)

• Crossfit (1 hr.)

High Hang Power Clean x5 - worked up to 73 lbs.

WOD L1 - all rounds completed

8 Rounds – Every 1:30
5 Muscle Cleans @ 68 lbs.
5 SA DB Press / arm @ 25 lbs.
8 2KB Deadlifts @ 24 kg

50 KB swings @ 16 kg

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