STRIKE, BEND, LIFT, & FLY

TRAINING DIARY - AUGUST 2018

​​8/31/2018 - travel rest day

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8/30/2018 - travel rest day

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8/29/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, basics, Hsing-I animals (1.25 hrs.)

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8/28/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, Da Bei Chuan, Hsing-I, play on rings (1.5 hrs.)

• 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​

• post-WOD stretching - chest to floor in pancake for the first time

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8/27/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Da Bei Chuan (45 mins.)

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8/26/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Liu He Ba Fa, Hsing-I (1.5 hrs.)

• Yoga class (90 mins.)

• Kung Fu lesson - Hsing-I (1 hr.)

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8/25/2018

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

• 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

• Aerials at Joe's - silks, reviewed black dove, little bit of hoop (3 hrs.)

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8/24/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, Hsing-I animals (1.25 hrs.)

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

8/23/2018

• Kung Fu lesson - Hsing-I (1 hr.)

• 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

• Kung Fu practice (1 hr.)

• Yogalates (90 mins.)

8/21/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Hsing-I, Tai Chi 42 sword, Hsing-I sword (1.25 hrs.)

• 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

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Hsing-I (1.25 hrs.)

• Aerials practice - silks Dido piece (40 mins.)

8/19/2018

• Yoga class - hamstrings, again (90 mins.)

• Kung Fu lesson - Hsing-I forms and animals (1 hr.)

8/18/2018

• 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-

• Aerials at Joe's - all silks (3 hrs.)

8/17/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, Tai Chi 24, basics, Hsing-I (2 hrs.)

• Teach Tai Chi class (1 hr.)

16/2018

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

• 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

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

• Yogalates (90 mins.)

8/14/2018

• Kung Fu practice - warm-ups, Tai Chi 24, basics, Liu He Ba Fa (1.25 hrs.)

• 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-

• Aerial practice - silks, Dido piece, working on s-wrap stuff (1 hr.)

8/13/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Hsing-I 5 fists (1 hr.)

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

8/12/2018 - travel day

8/11/2018 - travel day

8/10/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, Wu Tai Chi, basics, Hsing-I 5 fists and various forms (1.25 hrs.)

• Teach Tai Chi class (45 mins.)

8/9/2018

• Kung Fu lesson - Hsing-I review linking forms and Ba Shir, learn Turtle II and begin learning Swallow (1 hr.)

• 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

• Yogalates (90 mins.)

8/7/2018

• 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.)

• 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

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

8/5/2018

• Kung Fu practice - warm-ups, basics, Wu Tai Chi, Hsing-I 5 fists and Ba Shir (1 hr.)

• Yoga class - hamstrings focus (90 mins.)

8/4/2018

• 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

• Aerials at Joe's - all silks, including full Yatzee (3 hrs.)

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8/3/2018

• 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

• Kung Fu lesson - Hsing-I animal review and learned Turtle (1 hr.)

• 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

• Kung Fu practice - warm-ups, basics, Hsing-I 5 fists and animals (1.25 hrs.)

• Yogalates (90 mins.)

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