Reflections on a Life in Training
TRAINING DIARY - AUGUST 2018
8/31/2018 - moment of Zen at the Japanese Garden in Portland, OR
8/6/2018 - lunch at the office, complete with words to live by
8/31/2018 - travel rest day
8/30/2018 - travel rest day
8/29/2018
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Kung Fu practice - warm-ups, Liu He Ba Fa, basics, Hsing-I animals (1.25 hrs.)
8/28/2018
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Kung Fu practice - warm-ups, Wu Tai Chi, Da Bei Chuan, Hsing-I, play on rings (1.5 hrs.)
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Crossfit (1 hr.)
Deadlift & Shrug + Muscle Clean + Front Squat, 1+2+2 - worked up to 83 lbs. (muscle clean PR)
WOD L2 - @ 75 lbs. for rounds 1-5/@ 80 lbs. rounds 6=15 (PR)
EMOM 15 Minutes:
1 Power Clean + 1 Hang Full Clean + 1 Paused Front Squat
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post-WOD stretching - chest to floor in pancake for the first time
8/27/2018
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Kung Fu practice - warm-ups, Tai Chi 40, Da Bei Chuan (45 mins.)
8/26/2018
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Kung Fu practice - warm-ups, Wu Tai Chi, basics, Liu He Ba Fa, Hsing-I (1.5 hrs.)
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Yoga class (90 mins.)
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Kung Fu lesson - Hsing-I (1 hr.)
8/25/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I (1 hr.)
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Crossfit (1 hr.)
sumo DL 3x8 @143 lbs.
Cossack squats 5/leg 10/12 kg
WOD - 12:31 completed (teamed with Mallory and Jess)
You-Go-I-Go run 100m - 200m - 300m - 400m - 300m -200m - 100m
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Aerials at Joe's - silks, reviewed black dove, little bit of hoop (3 hrs.)
8/24/2018
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Kung Fu practice - warm-ups, Wu Tai Chi, Hsing-I animals (1.25 hrs.)
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Teach Tai Chi class - wave hands like clouds, my favorite (1 hr.)
8/23/2018
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Kung Fu lesson - Hsing-I (1 hr.)
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Crossfit (1 hr.)
Fat Gripz DB Floor Press x8-12 @ 25/30 lbs.
SA Kettlebell Power Swing x6 / arm @ 20/24 kg
WOD L1 @ 63 lbs., no burpees
5 Rounds:
5 Bent Over Rows
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
-10 Burpee Penalty for every broken round. Rest 60-90 seconds b/t rounds-
8/22/2018
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Kung Fu practice (1 hr.)
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Yogalates (90 mins.)
8/21/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I, Tai Chi 42 sword, Hsing-I sword (1.25 hrs.)
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Crossfit (1 hr.)
Barbell Press 4×6 - worked up to 53 lbs.
Pull Up x5 sets
Box Jump Practice
WOD L2 - 3 rounds completed in 14:00 timecap
4 Rounds:
10 Thrusters @ 65 lbs.
10 Pull Ups
40 Double Unders
-Rest 1:30 between rounds-
8/20/2018
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Kung Fu practice - warm-ups, Wu Tai Chi, basics, Hsing-I (1.25 hrs.)
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Aerials practice - silks Dido piece (40 mins.)
8/19/2018
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Yoga class - hamstrings, again (90 mins.)
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Kung Fu lesson - Hsing-I forms and animals (1 hr.)
8/18/2018
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Crossfit (1 hr.)
Handstand Practice
Farmers Carry x2 laps @ 20 kg
WOD L2 - 191 reps (partnered with Everett, who got the vast majority of the double-unders)
You Go, I Go – 4 Stations:
3:00 Rope Climb (1/person)
3:00 Double Unders (25/person)
3:00 2KB Clean (10/person) @ 12 kg
3:00 Burpee Box Jump (5/person)
-:15 transition time added on between stations. Complete the tasks in any order desired-
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Aerials at Joe's - all silks (3 hrs.)
8/17/2018
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Kung Fu practice - warm-ups, Wu Tai Chi, Tai Chi 24, basics, Hsing-I (2 hrs.)
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Teach Tai Chi class (1 hr.)
16/2018
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Kung Fu lesson - Hsing-I, learned Swallow ( 1 hr.)
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Crossfit (1 hr.)
WOD L1 - completed all rounds
Alternating EMOM 18 Minutes:
8 2KB Suitcase Deadlifts @ 24 kg
10 DB Floor Press @ 30 lbs.
12 Ball Slams @ 25 lbs.
8/15/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I animals (45 mins.)
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Yogalates (90 mins.)
8/14/2018
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Kung Fu practice - warm-ups, Tai Chi 24, basics, Liu He Ba Fa (1.25 hrs.)
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Crossfit (1 hr.)
WOD L1 - 17 rounds +8 (got to work with Zeki, which was great fun)
Partner WOD – AMRAP 20 Minutes:
5 2KB Front Squats
7 Ball Slams
9 Kettlebell Swings
-Every 5:00 perform a 200m run, starting at 0:00-
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Aerial practice - silks, Dido piece, working on s-wrap stuff (1 hr.)
8/13/2018
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Kung Fu practice - warm-ups, Wu Tai Chi, basics, Hsing-I 5 fists (1 hr.)
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Aerial practice - silks, Dido piece (1 hr.)
8/12/2018 - travel day
8/11/2018 - travel day
8/10/2018
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Kung Fu practice - warm-ups, Liu He Ba Fa, Wu Tai Chi, basics, Hsing-I 5 fists and various forms (1.25 hrs.)
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Teach Tai Chi class (45 mins.)
8/9/2018
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Kung Fu lesson - Hsing-I review linking forms and Ba Shir, learn Turtle II and begin learning Swallow (1 hr.)
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Crossfit (1 hr.)
Hang Clean + Push Press + Cluster, 1+1+3, 4 sets - worked up to 68 lbs.
WOD L2 - 7 rounds +10 completed (very tired, so pleased that I was able to keep pushing and do this much)
AMRAP 9 Minutes:
1,2,3,…
Hang Clusters @ 65 lbs.
Burpees
8/8/2018
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Yogalates (90 mins.)
8/7/2018
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Kung Fu practice - warm-ups, Hsing-I animals and Ba Shir, Tai Chi 40, basics, 42 Tai Chi sword, Hsing-I sword (1.5 hrs.)
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Crossfit (1 hr.)
Dumbbell Power Snatch x5 / arm @ 25-35 lbs.
Wall Ball Single Shots x5-10 @ 14 lbs.
Reaching Deadbugs
WOD L1 - 4 +7 rounds/4 +run completed
AMRAP 6 Minutes:
12/9 Calorie Row
7 2DB Push Press @ 25 lbs.
-Rest 3:00-
AMRAP 6 Minutes:
200m Run
7 2DB Front Squats @ 25 lbs.
8/6/2018
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Kung Fu practice - warm-ups, Tai Chi 40, basics, Da Bei Chuan (1 hr.)
8/5/2018
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Kung Fu practice - warm-ups, basics, Wu Tai Chi, Hsing-I 5 fists and Ba Shir (1 hr.)
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Yoga class - hamstrings focus (90 mins.)
8/4/2018
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Crossfit (1 hr.)
Push Press + Push Jerk, 3+3, 4 sets - worked up to 73 lbs.
Hanging Leg Raise x5 + Hold
WOD L1 +20/30 lbs.
For Load:
Sled Sprints (High/High) x5 sets
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Aerials at Joe's - all silks, including full Yatzee (3 hrs.)
8/3/2018
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Kung Fu practice - warm-ups, Tai Chi 24, basics, Da Bei Chuan, Hsing-I 5 fists and Ba Shir, 42 Tai Chi sword (1.5 hrs.)
8/2/2018
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Kung Fu lesson - Hsing-I animal review and learned Turtle (1 hr.)
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Crossfit (1 hr.)
2KB Dead Stop Clean + Thruster, 7(1+1), 5 sets @ 12 kg
Halting Ring Rows x5
WOD L2 - 15:25 completed (this WOD seemed especially hard)
For Time:
Buy-In: 25 Burpees
10→1
Push Press @ 65 lbs.
2KB Cleans @ 12 kg
Cash-Out: 25 Burpees
8/1/2018
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Kung Fu practice - warm-ups, basics, Hsing-I 5 fists and animals (1.25 hrs.)
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Yogalates (90 mins.)