STRIKE, BEND, LIFT, & FLY

11/30/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, Chen Yi Lu, review Hsing-I animals and 12 Hong Zhuang (1.5 hrs.)

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11/29/2018 - work day

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11/28/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I (1 hr.)

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11/27/2018

• Kung Fu practice

• Crossfit (1 hr.)

WOD L2 - ​5 Rounds – For Load @ 53 lbs. (this was grueling, even at relatively light weight)
5 RDL
5 Bent Over Row
5 Hang Power Clean
5 Front Squat
5 Push Press
5 BTN Rack Lunge / Leg
-Rest 2-3:00 between rounds. ​

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11/26/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I two-person drill, Tai Chi 42 sword, Hsing-I sword, Flying Rainbow sword (1.5 hrs.)

• Aerials silks practice - warm-up, Dido piece, Bright Lights piece (figured out that I need to slow the pace down considerably) (1 hr.)

• Crossfit (1 hr.)

2KB Press 4×8 reps @ 10 kg
3-4 Chin Ups + Flexed Arm Hang
Band Pull Apart x15​

WOD L2 Rx - all rounds completed

EMOM 12 Minutes:
30 Kettlebell Swings @ 16 kg
15 Push Ups
10 Power Swings (heavy) @ 24 kg
15 Ball Slams @ 25 lbs.

 

11/25/2018

• Kung Fu review - Chen Yi Lu, new Hsing-I two-person drill (45 mins.)

• Kung Fu lesson - learned more Chen Yi Lu (1 hr.)

• Aerial hoop practice (45 mins.)  

 

11/24/2018

• Crossfit (2 hrs.) (nagging injuries made this annual CFSS event much less fun than in the past, but still I am glad I went, did what I could, and cheered for others)

CFSS Total:
1RM Front Squat @ 123 lbs.
1RM Push Press @ 83 lbs.
1RM Deadlift​ @ 165 lbs. (used a trap bar and had to stop due to  my back)

• Aerials at Joe's - Dido piece, Bright lights piece, random hoop time (3 hrs.)

 

11/23/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Da Bei Chuan, Hsing-I 5 fists and 12 Hong Zhuang, Hsing-I sword, 42 Yang style sword (1.5 hrs.)

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11/22/2018

• Kung Fu lesson - Hsing-I review and learned another 2-person drill (1 hr.)

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

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11/21/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, Chen Yi Lu, Hsing-I 5 fists and 12 Hong Zhuang (1 hr.)

• Aerial hoop practice (15 mins.)

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11/20/2018

• Kung Fu practice - warm-ups, Tai Chi 40, basics, Chen Yi Lu (1 hr.)

• Crossfit (1 hr.)

Clean Deadlift 6×4, every 1:30 @ 123 lbs.
SA DB Press x 6 (alt. each round)  @ 20 lbs.

WOD L2 - 9 rounds +1 completed

AMRAP 10 minutes:
1,2,3,…
DB Power Snatch / arm @ 30 lbs.
OH Plate Lunge / Leg @ 25 lbs.

 

11/19/2018

• Kung Fu practice - warm-ups, Liu He Ba Fa, Chen Yi Lu, Hsing-I Ba Shir form (1.25 hrs.)

• Aerial hoop practice - "Wasting Time" development (really love that song) (45 mins.)

 

11/18/2018

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

• Qigong seminar (I confirmed that I dislike qigong, oh well) (6 hrs.)

 

11/17/2018

• Qigong/Tai Chi seminar (6 hrs.)

 

11/16/2018

• Kung Fu practice - warm-up, Wu Tai Chi, Chen Yi Lu, Hsing-I forms (1 hr.)

 

11/15/2018

• Crossfit (1 hr.)

Bridge Press x12 @ 25 lbs.
SA DB Row x10 / arm @ 25 lbs.
Farmers Carry x2 laps​ @ 24 kg

WOD L2 - missed 1 round (a terrible, miserable WOD)

EMOM 14 Minutes:
9 Calorie Assault Bike
15 Wall Ball @ 10 lbs.
12 2KB Deadlift @ 24 kg
6 Pull Ups + 6 T2B
Rest

 

11/14/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I forms (1 hr.) 

 

11/13/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I 5 fists and forms (1 hr.)

• Crossfit (1 hr.)

Clean Deadlift 4-4-4-4 - worked up to 3 sets @ 153 lbs.
Ring Plank x:15​

WOD L1 - 9:28 completed

5 Rounds:
75 Single Unders
15 Sit Ups
12 Alternating Dead Clean + Front Squat @ 16 kg

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11/12/2018 - rest day

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11/11/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Tai Chi 40 (45 mins.)

• Yoga class (90 mins.)

• Kung Fu lesson - Chen Yi Lu (1 hr.)

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11/10/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Wu Tai Chi (1 hr.)

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11/9/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I forms (1 hr.)

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11/8/2018

• Kung Fu lesson - Chen Yi Lu (1 hr.)

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11/7/2018

• Yogalates (90 mins.)

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11/6/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Wu Tai Chi (1 hr.)

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11/5/2018 - rest day

 

11/4/2018

• Yoga class (90 mins.)

• Kung Fu lesson - Hsing-I, Chen Yi Lu (1 hr.)

 

11/​3/2018

• Kung Fu practice - review from Pete's Tai Chi seminar, Chen Yi Lu (1.5 hrs.)

• Crossfit (1 hr.)

Dumbbell Power Snatch x5 / arm @ 30/35 lbs.
Deficit / Weighted Push Up x5-10
Scap Pull Up / Shoulder Extension Bridge​

WOD L2 Rx - 3 rounds, 300m run,  +33

AMRAP 16 Minutes:

300m run

20 Kettlebell Swings @ 16 kg
16 Front Rack Plate Lunges @ 25 lbs.
10 Pull Ups
1 lap Bear Crawl

• Aerials at Joe's - Dido piece, Bright Lights piece, hoop (2.5 hrs.)

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11/2/2018

• Kung Fu practice - warm-ups, Chen Tai Chi, Da Bei Chuan (24:52), Hsing-I sword, Flying Rainbow sword (1.5 hrs.)

• Crossfit (1 hr.)

High Hang Power Clean + Push Press x 3+3 - worked up to 60 lbs.
Wall Ball Single Shots x5​ @ 14 lbs.

WOD L1 - 7:07 completed

For Time:
10–>1
Goblet Squats @ 20 kg
Kettlebell Swings @ 20 kg
Ball Slams @ 25 lbs.

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11/1/2018

• Kung Fu lesson - learn  Chen Yi Lu (1 hr.)

 

 

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