STRIKE, BEND, LIFT, & FLY

9/30/2018

• Aerial silks practice - warm-ups, Dido piece, Bright Lights piece (1.25 hrs.)

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9/29/2018 - travel day

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9/28/2018

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

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9/27/2018

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

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9/26/2018

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

• Yogalates (90 mins.)

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9/25/2018

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

• Crossfit (1 hr.)

Front Squat + Push Jerk x3+2 - worked up to 73 lbs.​

WOD L2 - completed 10 rounds +5 (certainly, not my favorite work-out - oh well)

Death By:
Burpee Box Jump @ 20 inches

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9/24/2018

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

• Crossfit (1 hr.)

Trap Bar Deadlift 3×8 reps @ 150 lbs.

WOD L1 - no rounds missed

Alternating EMOM 12 Minutes:
:45 Single Unders
7 Dumbbell Snatches / arm @ 30 lbs.
7 SA DB Thrusters / arm  @ 30 lbs.

• Aerial silks practice - warm-ups, climbs, various drops, Bright Lights (1 hr.)

 

9/23/2018

• Yoga class - hamstrings focus (ouch!) (90 mins.)

• Moon Festival Luncheon

• Aerial silks practice - warm-ups, climbs, Dido piece, figuring out last section (1 hr.) 

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9/22/2018

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

• Crossfit (1 hr.)

WOD L1 "Hughes" - 9 rounds completed (had fun working with Julia, but barely kept up with her on the run)​

Partner WOD – 33 Minutes:
1 mile Run
In remaining time, AMRAP:
7 Alternating Box Jumps
29 Kettlebell Swings
18 Burpees
 -Partners run together, partition as desired AMRAP-

• Aerials at Joe's - silks (2.5 hrs.)

 

9/21/2018

• Kung Fu practice - warm-ups, Tai Chi 24, basics, Hsing-I  5 fists and forms (1 hr.)

• Aerial silks practice - warm-ups, Dido piece, Bright Lights piece (1 hr.)

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9/20/2018

• Crossfit (1 hr.)

Slow Pull Power Snatch x3 - worked up to 55 lbs.
Deadbug x10 total​

WOD L2 - 14:50 completed

5 Rounds:
250m Row
10 Thrusters @ 55 lbs.
 -Rest 1:00 between rounds-

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9/19/2018 

• Yogalates (90  mins.)

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9/18/2018 - work day

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9/17/2018 - work day

 

9/16/2018

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

• Da Bei demonstration (2 mins.)

• Aerial silks practice - warm-ups, climbs, new skills, worked on Bright Lights piece (1 hr.)

 

9/15/2018

• Hsing-I review with Pete (30 mins.)

• Aerials at Joe's - all silks, learned pike into s-wrap and crossed silks entry into belay (2.75 hrs.)

 

9/14/2018

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

• Crossfit (1 hr.)

Hang Snatch Pull + Hang Power Snatch (above knee), x1+3​ - worked up to 58 lbs.

WOD L2 - 12 rounds completed​

AMRAP 14 Minutes:
2-3-5
Overhead Squat @ 50 lbs.
Strict Chin Ups
KB Power Swings @ 24 kg

 

9/13/2018

• Kung Fu lesson - Hsing-1, Snake IV, began learning new 5 Zhuan form (1 hr.)

• Crossfit (1 hr.)

Strict Press 5×3 @ 53 lbs.
DB Curls x 8-10 / arm​ @ 20 lbs.

WOD L2 Rx - 134 cal./219 reps. (partnered with the totally awesome Melissa)

Partner WOD – 2 Rounds:
A) 3:00 Calorie Row
B) AMRAP: 1,2,3,… Toes to Bar + Ball Slam @ 25 lbs.
-then-
2 Rounds:
A) 3:00 Calorie Row
B) AMRAP: 5 Toes to Bar + 5 Ball Slams @ 25 lbs.
 -:30 rest between rounds. Partner A starts a fresh 1,2,3,… count. There will be two scores: calories & total reps-

• MASSAGE (2 hrs.)

 

9/12/2018

• Yogalates (90 mins.)

 

9/11/2018

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

• Crossfit (1 hr.)

Paused Front Squat 4×3 - 3 sets @ 93 lbs., 1 set @ 98 lbs.
SA KB Swing x5 / arm​ @ 16 kg

WOD L2 Rx - completed 14:29 (just under 15:00 timecap)

6 Rounds:
200m Run
7 Hang DB Power Snatch /arm @ 35 lbs. / 12 Sandbag Shoulder + Squat @ 40 lbs.
-Rest 1:00 between rounds-

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9/10/2018 - work day

 

9/9/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Tai Chi 42 sword, review Flying Rainbow sword, Da Bei Chuan (1.5 hrs.)

• Kung Fu review with Pete - Hsing-I animals (20 mins.)

• Aerial practice - warm-up routine (too sore to do more) (20 mins.)

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

 

9/8/2018

• Kung Fu practice - warm-ups, Wudang Yongquan, Wu Tai Chi, basics (1 hr.)

 

9/7/2018

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

• Crossfit (1 hr.)

Strict Press 4×5  @ 53 lbs.​

WOD L3 Rx - 399 reps (this workout is my wheelhouse, still super proud of the score)

“Tabata Something Else”:
Tabata Pull Up (52 reps)
Tabata Push Up
Tabata Air Squat
Tabata Sit Ups

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9/6/2018

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

• Crossfit (1 hr.)

Hip Snatch Pull + Hip Power Snatch x2(1+1)  @ 53 lbs.
Box Jump practice x4​ (first ever box jumps with 24 inch box)

WOD l2 - 4 rounds +10 completed before 15:00 timecap (not great, but I hung in there)

6 Rounds:
200m Run
20 Wall Balls @ 14 lbs. / 15 Push Press @ 65 lbs.
 -Rest 1:00 between rounds. Alternate movements every round-

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9/5/2018

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

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9/4/2018 - travel day

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9/3/2018 - travel rest day

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9/2/2018

• Hotel Gym Workout - 7 minute workout x2, dumbbell stuff, pull-ups and chin-ups (45 mins.)

 

9/1/2018 - travel rest day​

 

 

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