STRIKE, BEND, LIFT, & FLY

10/31/2018

• Yoga class - crow pose (90 mins.)

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10/30/2018

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

• Judo class (90 mins.)

 

10/29/2018 - rest day due to back strain

 

10/28/2018

• Yoga class (90 mins.)

• Kung Fu lesson - Hsing-I forms review, Hsing-I sword, Flying Rainbow sword (solo lesson, quite exhausting) (1 hr.)

• Aerial hoop practice - yesterday felt inspired, but today not so much (1 hr.)

 

10/27/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, basics, Hsing-I 5 fists and forms (1 hr.)

• Crossfit (1 hr.)

2KB Thruster x6-8 @ 12 kg
Gymnastics Swing + T2B x2+1-5​

WOD L2 Rx - completed 3 rounds +450m (partnered with Melissa, which is always a pleasure and a challenge)

Partner WOD – AMRAP 12 Minutes:
A) 250m/200m Row
B) 6 [Burpee Sprawl + Sandbag Shoulder + Squat] + 9 Pull Ups
-Add 50m to the row every round-

• Aerial hoop practice - played around to music, resulting in motion sickness (1 hr.)

 

10/26/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Da Bei Chuan, basics, various sword forms (2 hrs.)

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

• Kung Fu review with Pete - Hsing-I 2 person form and animals (20 mins.)

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10/25/2018 - work travel day

 

10/24/2018

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

• Crossfit (1 hr.)

Dumbbell Bridge Press x10 @ 25/30 lbs.
Strict / Weighted Pull Up x3​

WOD L2 - 10:42

For Time:
300m Run
21-15-9
Dumbbell Snatches @ 25 lbs.
Burpees

• Yogalates (90 mins.)

 

10/23/2018

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

• Judo class (90 mins.)

 

10/22/2018

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

• Crossfit (1 hr.)

WOD Mod. L1 - AMRAP 16 minutes: 14 rounds completed
6 Pull Ups/6 T2B
9 Air Squats
12 Kettlebell Swings @ 20 kg
 -Rest :30 after every round-​

 

10/21/2018

• Da Bei Chuan study group (2 hrs.)

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

• Aerial silks practice - warm-ups, tried some stuff out (1 hr.)

 

1020/2018

• Crossfit (1 hr.)

Barbell Thruster x7 - worked up to 55 lbs.

Kipping Practice​

WOD L2 Rx - 12:05 completed (good time, my type of WOD)

For Time:
Buy-In: 400m Run
5 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Cash-Out: 400m Run

• Aerials at Joe's - silks and some hoop (2.75 hrs.)

 

10/19/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, Tai Chi 40, Hsing-I 5 fists (45 mins.)

• Kung Fu review - 2 person form (20 mins.)

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10/18/2018

• Kung Fu lesson - Hsing-I forms, 2 person form (1 hr.)

• Crossfit (1 hr.)

Push Press 4×4 @ 63 lbs.
Scap Pull Ups x:20
Band Pull Apart x20​

WOD L2 Rx

4 Rounds, Every 3 Minutes:
1:00 Bike
10 Walking Lunges
15 Kettlebell Swings @ 24 kg
10 Push Ups
10 Walking Lunges

• Judo class - hilarious in so many ways (90 mins.)

 

10/17/2018

• Crossfit (1 hr.)

Back Squat 3×6 @ 113 lbs., 3×4​ @ 123 lbs.

WOD L2  Rx

AMRAP 6 minutes (unscored):
Dumbbell Suitcase Lunge x10 total @ 25 lbs.
KB RDL x8 @ 24 kg

• Kung Fu review - 2 person form (20 min.)

• Yogalates (90 min.)

 

10/16/2018

• Hotel gym work-out (1 hr.)

stretching​

5 round circuit of 5 chin-ups, 8 captain chair leg raises, 10 DB front squats ​- completed 9:13

more DB stuff

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10/15/2018

• walk, 6 pulls-ups, 3 L-sit holds (1 hr.)

 

10/14/2018​ - work travel day

 

10/13/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, 2 person Hsing-I form (1 hr.)

• Aerial silks practice - warm-ups, climbs, crochet stuff, Dido piece, Bright Lights piece (1.5 hrs.)

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10/12/2018

• Kung Fu practice - warm-ups, review new 2 person Hsing-I form (45 mins.)

• Crossfit (1 hr.)

Push Press 2×6 @ 63 lbs., 2×4 reps @ 68 lbs.
K2E + T2B x3+3 reps​

WOD L2 - all rounds completed (I have actually grown to like EMOMs like this)

EMOM 16 Minutes:
1 Get Up / arm @ 30 lbs.
10 OH Plate Lunges / leg @ 25 lbs.
15 Ball Slams @ 25 lbs.
25 Kettlebell Swings @ 20 kg

 

10/11/2018

• Kung Fu lesson - Hsing-I, learned 2 person form (very cool) (1 hr.)

• Crossfit (1 hr.)

2KB Front Squat 2×10 @ 12 kg, 4×5 reps @ 16 kg
KB RDL x10​ @ 28 kg

WOD L1 - 10:48 completed (run-of-the-mill WOD - good stuff)

4 Rounds:
9 2DB Thrusters @ 25 lbs.
75 Single Unders
200m/300m Run
-Rest :30 between rounds-

• MASSAGE (awesome as usual, even the painful parts) (2 hrs.)

 

10/10/2018

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

• Yogalates (90 mins.)

 

10/9/2018

• Kung Fu practice - warm-ups, Wudang Yongquan, basics, Hsing-I forms (1 hr.)

 

10/8/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, basics, Hsing-I forms (1 hr.)

• Crossfit (1 hr.)

Barbell Reverse Lunge x 7 / leg @ 53 lbs.
2KB See-Saw Press x 8 / arm​ @ 10 kg

WOD L2 - 14:30 completed (Just. Had. No. Energy.)

For Time:
8 Knees to Elbows
10 Burpees
12 Hang Dumbbell Snatches (total) @ 30 lbs.
400m-300m-200m-100m Run

• Aerial silks practice - warm-ups, Dido piece, Black Dove (1 hr.)

 

10/7/2018

• Kung Fu practice - warm-ups, Hsing-I  review (45 mins.)

• Yoga class - hamstrings, quads, and calves (90 mins.)

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

• Aerial silks practice - warm-ups, trying out stuff I found on the web (while home alone, so very safe) (1 hr.)

 

10/6/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Hsing-I 5 fists and new 12 fists form (1.25 hrs.)

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

 

10/5/2018

• Kung Fu practice - warm-ups,Tai Chi 40, basics, Hsing-I 12 fists form and Ba Shir (1 hr.)

• Crossfit (1 hr.)

Trap Bar Deadlift 8×5 OTM @ 140 lbs.

WOD L2 - 12:18 completed

4 Rounds:
6 SA DB Clean + Jerk / arm @ 30 lbs.
12 DB Goblet Squats @ 30 lbs.
1 lap Bear Crawl
50m 2KB Rack + 50m Farmers Carry  @ 16 kg

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10/4/2018

• Kung Fu lesson - Hsing-I, learned 12 fist form (1 hr.)

• Crossfit (1 hr.)

Front Squat 10×3 OTM @ 83 lbs.​

WOD L2 Rx - 143 reps (partnered with Garreth - I did 11 per round)

You Go, I Go – 12 Rounds:
1:00 Max Burpee Box Jumps
-Score is total reps between you and your partner-

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10/3/2018

• Kung Fu practice - warm-ups, Hsing-I review (1 hr.)

• Yogalates (90 mins.)

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10/2/2018

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

• Crossfit (1 hr.)

Snatch Push-Press + Overhead Squat X3+3 - worked up to 55 lbs.​

WOD L2 - 9 rounds + 100m

AMRAP 15 minutes:

300m Row

8 Pull-ups = 8 Overhead Squats @ 55 lbs.

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10/1/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, basics, Hsing-I 5 Fists (1 hr.)

• Aerial silks practice - warm-ups, Black Dove, S-wrap, slo-mo wheel-down (1 hr.)

 

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