STRIKE, BEND, LIFT, & FLY

12/31/2018

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

• Crossfit (1 hr.)

WOD L1 - completed 5 rounds +170​

Partner AMRAP 30 Minutes:
200 Single Unders
40 Air Squats
30 Calorie Row
20 DB Push Press
10 Burpees
 -One partner working at a time-

 

12/30/2018

• Kung Fu practice - warm-ups, Tai Chi 40, Tai Chi 24, basics, Hsing-I 5 fists and Chicken Siba (1.5 hrs.)

• Aerial silks practice - warm-ups, review material from Saturday class, work on s-wrap entry (1 hr.)

 

12/29/2018

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

• Crossfit (1 hr.)

Deadlift (no mixed grip) 5-5-5-5 @ 123 lbs,
Band Pressdown x15-20​

WOD L2 (modified) - completed 4 rounds +17

AMRAP 12 minutes:
10 2KB Clean + Front Squat @ 12 kg
12 Push Ups
90 Single Unders 

• Aerial silks lesson at TSNY - cleaned up bicycle climb, learned some different entries to baley  (1 hr.)

 

12/28/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Chen Yi Lu, Hsing-I  5 fists and forms (1.75 hrs.)

• Crossfit (1 hr.)

Push Jerk 4-4-4-4 - worked up to 68 lbs. (still having shoulder issues)
Kipping T2B Practice​

WOD L1 - 14:20 completed

4 Rounds:
350m Row
10 Dumbbell Floor Press @ 30 lbs,
10 Ball Slams @ 25 lbs.

 

12/27/2018

• Kung Fu lesson - Hsing-I forms and learn more of Chicken Siba (1 hr.)

• Aerial silks practice - warm-ups, Bright Eyes piece, drops (managed a nasty armpit silk burn, yow!) (1 hr.)

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12/26/2018

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

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12/25/2018

• Kung Fu practice - warm-ups, Da Bei Chuan, Chen Yi Lu, Hsing-I 5 fists and forms (1.5 hrs.)

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12/24/2018

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

 

12/23/2018

• Kung Fu practice - warm-ups, Chen Yi Lu (30 mins.)

• Yoga class - restorative, aaaahhh! (90 mins.)

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

 

12/22/2018

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

• Crossfit (1 hr., but 2 days of recovery)

WOD L2 Rx - 19 rounds +28 completed (quite happy with this especially since it was the first time I did Cindy and because I gave everything I had - need to improve on the push-ups  to make it go better)​

“Cindy” – AMRAP 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

 

12/21/2018

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Chen Yi Lu, Hsing-I Chicken Siba and two-person drill (1 hr.)

• Aerial silks practice - warm-ups, climbs, scorpion, star drop, Bright Lights (1 hr.)

 

12/20/2018

• Kung Fu lesson - Hsing-I forms, new two-person drill, and begin learning Chicken Siba (1 hr.)

• Crossfit (1 hr.)

Trap Bar Deadlift 5-5-5-5 @ 170 lbs.
Push Up Practice​

WOD L1 - 9:17 completed

4 Rounds:
8 2KB Deadlifts @ 20 kg
2 laps Farmers Carry @ 20 kg
100 Single Unders
8 Plate Front Rack Lunges / leg @ 25 lbs.

 

12/19/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I two-person drills and forms (45 mins.)

• Yogalates class (90 mins.)

 

12/18/2018

• Kung Fu practice - warm-ups, basics, Chen Yi Lu, Hsing-I 5 fists and forms, Ba Gua dao (1.5 hrs.)

• Crossfit (1 hr.)

WOD L2 - 9 rounds +41 (had the pleasure of partnering with Melissa)​

Partner WOD – AMRAP 25 Minutes:
15 Calorie Row
12 Ball Slams @ 25 lbs.
9 Knees to Elbows
6 Deadlifts @ 123 lbs.

 

12/17/2018

• Kung Fu practice - warm-ups, basics, Chen Yi Lu, new Hsing-I two-person drill (1 hr.)

 

12/16/2018

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

• Yoga class - hamstrings and splits (90 mins.)

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

 

12/15/2018

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

• Crossfit (1 hr.)

Snatch Push Press + Overhead Squat x3+3 - worked up to 53 lbs.
Hanging Leg Raise (sub-max reps)​

WOD L1 (modified) - 6 rounds +5

AMRAP 15 Minutes:
5 Pull Ups
10 Air Squats
15 Kettlebell Swings @ 16 kg
-Perform 10 Plate G2OH every 2 rounds @ 45 lbs.-

• Aerials at Joe's - silks (learned scorpion) and a little bit of hoop (2.5 hrs.)

 

12/14/2018

• Kung Fu practice - warm-ups, basics, Chen Yi Lu, Hsing-i two-person drills, Ba Gua dao (1.5 hrs.)

• Crossfit (1 hr.)

Back Squat 3×8 @ 103 lbs.
KB Suitcase SL RDL x5 / leg @ 10 kg​

WOD L2 Rx - 14:55 (once I started the WOD, I realized I was really tired - ugh! - just felt happy to finish)

5 Rounds:
8 Lateral Jump Burpees
8 Sandbag Cleans + Front Squat @ 40 lbs.
12 Ball Slams @ 25 lbs.
2 laps Farmers Carry @ 20 kg

• Aerial silks practice - warm-ups, climbs, and did stuff (1 hr.)

 

12/13/2018

• Kung Fu lesson - Hsing-I forms and learn new two person drill (1 hr.)

• Crossfit (1 hr.)

Trap Bar Deadift x5 - worked up to 170 lbs.
Reaching Deadbug x10 total​

WOD L2 - 4 rounds completed

AMRAP 12 minutes:
12, 16, 20… Calorie Row
10 Dumbbell Snatch + SA Thruster (1+1, total) @ 30 lbs.

• Aerial silks practice - warm-up, tried new climb, Dido piece, Bright Lights piece (1 hr.)

 

12/12/2018

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

• Yogalates (90 mins.)

 

12/11/2018

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

• Crossfit (1 hr.)

Power Clean 5×3 reps​ @ 78/83 lbs.

WOD L2 - 6 rounds +32 completed

AMRAP 12 minutes:
4 Deadlifts @ 123 lbs.
8 Push Ups
12 Sit Ups
16 Plate Rack Lunges @ 25 lbs.

 

12/10/2018

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

• Aerial silks practice - Bright Lights and Dido pieces, found out that higher silks will require some adjustments (1 hr.) 

 

12/9/2018

• Yoga class- twisting (90 mins.)

• Da Bei Chuan practice group (2 hrs.)

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

 

12/8/2018

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

• Crossfit (1 hr.)

Trap Bar Deadlift 3×8 @ 140 lbs.​

WOD L2 - 13:10 completed (the walking lunges were horrible)

5 Rounds:
10 Knees to Elbow
10 Dumbbell Push Press @ 25 lbs.
10 Sandbag Cleans @ 40 lbs.
1 length Walking Sandbag Front Rack Lunges

 

12/7/2018

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

• Crossfit (1 hr.)

KB Swing Ladder x12-9-6 @ 20/24/28 kg
TGU x1 / arm​ @ 25 lbs.

WOD L1 - 3 rounds +200m completed

Partner WOD – AMRAP 12 Minutes:
200m Row
15 Air Squats
10 Sandbag Shoulders @ 40 lbs.
5 Burpees
-Both partners complete each task before moving on-

• Kung Fu review - Chen Yi Lu, Hsing-I animals (30 mins.)

• Aerial silks practice - tried our some new moves (30 mins.)

 

12/6/2018

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

• Crossfit (1 hr.)

DB Bridge Press 4×8 @ 30 lbs.
Gymnastics Swing / T2B Practice
Superman Hold x:10-:15​

WOD L1 modified (T2B, not sit-ups) - completed 12:01

For Time:
10–>1
T2B
Dumbbell Thrusters @ 25 lbs.
50 Single Unders

• Aerial hoop practice (30 mins.)

 

12/5/2018 - work travel

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12/4/2018 - work travel

 

12/3/2018

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

• Aerial silks practice - warm-up, Bright Lights piece (30 mins.)

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12/2/2018

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I forms (45 mins.)

• Yoga class (90 mins.)

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

 

12/1/2018

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

• Crossfit (1 hr.)

WOD L1 - 75 cals.​

10 Rounds – :30 ON, :30 OFF:
Calorie Row
Then
10 Rounds – :30 ON, :30 OFF:
Single Unders / 2KB Rack Hold @ 12 kg

• Aerials at Joe's - silks (used the white medium stretch silks, very challenging) and hoop (2.5 hrs.)

 

 

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