STRIKE, BEND, LIFT, & FLY

6/30/2017

• Kung Fu practice - basics, Tai Chi 24, Wudang Yongquan, Yan Qing, Tai Chi 13 sword, Dragon-Phoenix, Ba Gua dao (first time bringing out the big sword in the park; no one seemed alarmed) (1 hr.)

• Teach Tai Chi (1 hr.)

• Yoga practice (20 mins.)

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6/29/2017

• Kung Fu lesson - Dragon-Phoenix, Da Bei, Yan Qing, Wudang Yongquan (1 hr.)

• CrossFit (1 hr.)

sumo deadlift - worked up to 153 lbs. x3

WOD L1 - 212 reps completed

2 Rounds:
:45 Calorie Row
:45 Dead Clean + Push Press, L
:45 Dead Clean + Push Press, R
:45 Alternating Lunges
:45 H2H Kettlebell Swings
-Rest 1 minute between rounds-

• Yoga practice (25 mins.)

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6/28//2017

• Kung Fu practice - basics, Tai Chi 40 (first half), Liu He Ba Fa, Tai Chi 13 sword, Dragon Phoenix (1.25 hrs.)

• Yoga class - twisting (90 mins.)

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6/27/2017

• Kung Fu practice (in the park, lots of sunshine) - basics, tried to recall Tai Chi 40 without much success, Tai Chi 24, Hua Gong, Yan Qing, Tai Chi 13 sword, Dragon-Phoenix (solid practice overall) (90 mins.)

• Crossfit (1 hr.)

Press and Push Press - worked up to 73 lbs.

WOD L2

Alternating EMOM 12 minutes:
5 Rack Jerks @ 78 lbs.
7 2KB Rack Lunge / leg @ 12 kg (two years ago lunges at this weight were near impossible)
2 Rope Climbs (love rope climbs)

• Yoga practice (25 mins.)

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6/26/2017

• Kung Fu practice (back at the park) - basics, Ta Chi 24, Wudang Yongquan, Liu He Ba Fa, Dragon-Phoenix (45 mins.)

• Yoga practice (25 mins.)

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6/25/2017

• Run (25 mins.)

• Kung Fu review with Pete - Liu He Ba Fa (30 mins.)

• Kung Fu lesson - Dragon Phoenix (terrible), Liu He Ba Fa, Wudang Yongquan (1 hr.)

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6/24/2017

• Crossfit (1 hr.)

Overhead Squat 4×4 - worked up to 53 lbs.
Strict Pull Up Practice

WOD L2 Rx - completed 3 rounds and through 206m row on 4th round

AMRAP 15 minutes:
200m Run
15/12 Push Ups
20 Alternating Lunges
25 Kettlebell Swings
250m Row

• Aerials practice - silks and hoop (2.5 hrs.)

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6/23/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Tai Chi 24, Yan Qing, Hua Gong, Da Bei Chuan (22:39, not bad) (1.25 hrs.)

• Yoga practice (25 mins.)

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6/22/2017

• Kung Fu lesson - Dragon-Phoenix double jian, Liu He Ba Fa, Wudang Tai Chi (90 mins.)

• Crossfit (1 hr.)

Hang Dumbbell Snatch + Dumbbell Snatch (1+1)x4 / arm - worked up to 35 lbs.
Box Jump Practice (better than usual)

WOD Rx - completed 10:10

4 Sets:
10 Heavy KB Swings @ 24 kg
5 2KB Press @ 12 kg
Sled Push, High / High +30 lbs.
 -Rest between rounds-

• Yoga practice (25 mins.)

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6/21/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Tai Chi 24, Da Bei (20:06) (45 mins.)

• Yoga practice (25 mins.)

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6/20/2017

• Kung Fu practice - basics, Liu He Ba Fa, Yan Qing (40 mins.)

• Crossfit (1 hr.)

Press - worked up to 68 lbs. 2x

pull-up practice on bar and rings

WOD L2  - completed 14:12

3 Rounds:
1 Rope Climb
300m Run
25 Wall Balls @ 10 lbs.
10 Sandbag Clean @ 40 lbs.
 -Rest 90 seconds between rounds: Goal = unbroken sets-

• Yoga practice (30 mins.)

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6/19/2017

• Kung Fu practice - basics, Liu He Ba Fa, Dragon-Phoenix (1 hr.)

• Yoga practice (25 mins.)

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6/18/2017

• Run (25 mins.)

• Kung Fu review with Pete - Liu He Ba Fa (40 mins.)

• Kung Fu lesson - Liu He Ba Fa, Dragon-Phoenix double jian (90 mins.)

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6/17/2017

• Crossfit (1 hr.)

30 lb. DB floor press x10; 24 kg KB swings x10; rope climb practice

WOD L2 - completed 3 rounds (partnered with Lynn, even though I can barely keep up with her)

Partner WOD* – AMRAP 15 minutes:
4 Rope Climbs
20 2KB Front Squats @12 kg (Lynn @ 16 kg Rx)
30 Ball Slams @ 25 lbs.
40 Push Ups
300m Run
 *One person working at a time. Both partners run.

• Yoga practice (25 mins.)

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6/16/2017

• Kung Fu practice - basics, Tai Chi 24, Yan Qing, Dragon-Phoenix (1 hr.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (30 mins.)

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6/15/2017

• Kung Fu lesson - Yan Qing form, Liu He Ba Fa, learn last part of Dragon-Phoenix double sword form (!!!) (1 hr.)

• Crossfit (1 hr.)

hang power clean x4 - worked up to 78 lbs.

WOD L1 - completed 11:27

2 Rounds For Time:
300m Run
100m Farmers Carry @ 20 kg
25 Kettlebell Swings @ 20 kg
100 Single Unders
250m Row

rings practice

• Yoga practice (30 mins.)

• Aerial dance class (something new, definitely not my usual thing) (1.25 hrs.)

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* a true SBLF day

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6/14/2017

• Kung Fu practice - basics, Tai Chi 24, Yan Qing form, Tai Chi 13 sword, Dragon-Phoenix (1 hr.)

• Yoga class - restorative yoga session (90 mins.)

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6/13/2017

• Kung Fu practice with Pete - basics, Tai Chi 24, Liu He Ba Fa, Dragon-Phoenix, staff drills and attempt to recall Mad Devil staff form (1.5 hrs.)

• Crossfit (1 hr.)

deadlift - worked up to 133 lbs. x4

pull-up practice - bar and rings

WOD L2 - completed 3 rounds +37 (always great to have a WOD with two of my least favorite moves, wall balls and rowing; sad when push-ups are the good part)

5 Rounds / 12 minutes:
11 Deadlift @ 93 lbs.
11 Push Ups
11 Wall Ball @ 10 lbs. (first 2 rounds @ 14 lbs., but then dropped down)
11 Calorie Row

• Yoga practice - new routine (30 mins.)

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6/12/2017

• Kung Fu practice - basics, Tai Chi 24, Wudang Tai Chi, Yan Qing, Dragon-Phoenix, Ba Gua dao ('cause if you bring it, you sllng it) (1 hr.)

• Yoga practice - new routine that I have developed and hope to continue, since I feel like my flexibility is slipping (30 mins.)

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6/11/2017

• run to and from Yoga class (hot and humid) (20 mins.)

• Yoga class (90 mins.)

• Kung Fu practice with Pete - Liu He Ba Fa (45 mins.)

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6/10/2017

• Crossfit (1 hr.)

trap bar deadlift - worked up to 160 lbs. x5, pull-up and push-ups in between

WOD L2 - 23 reps

In 6 minutes:
Run 400 meters
AMRAP SA Kettlebell Complex (alternating)* @ 12 kg
 -Rest 3 minutes, repeat-
 *1 DL / 1 Dead Clean + Press / 1 Clean + Push Press / 1 Half Snatch

practice on rings

• Aerial practice at Joe's - silks and hoop (2.5 hrs.)

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6/9/2017

• Kung Fu practice - basics, Tai Chi 24, Wudang Tai Chi, Dragon Phoenix form, Ba Gua dao (1.25 hrs.)

• Teach Tai Chi class (1 hr.)

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6/8/2017

• Kung Fu practice - warm-ups, pu bu 32x4, Tai Chi 24, Da Bei Chuan (19:55, mistakenly skipped a section) (45 mins.)

• CrossFit (1 hr.)

front squat - worked up to 113 lbs. x2

WOD L2 - completed 14:49

4 Rounds:
10 Burpees
10 Toes To Bar
10 Push Press @ 65 lbs.
100m 2KB Rack Walk + Farmers Carry @ 16 kg

• MASSAGE (90 mins. of heaven on earth)

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6/7/2017

• Kung Fu practice - warm-ups, pu bu 32x4, Hua Gong, Da Bei Chuan, Liu He Ba Fa (1 hr.)

• Yoga class - hip-opening and quad stretching working into pigeon pose (90 mins.)

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6/6/2017

• Kung Fu practice - basics, Wudang Tai Chi, Yan Qing form, Dragon-Phoenix double jian, Ba Gua dao (1 hr.)

• Crossfit (1 hr.)

ring muscle-up practice

Clean DL + Power Clean + Hang Power Clean, 1+1+2 reps (worked technique, because I continue to suck at cleans)

WOD L1 - completed 8:35

5 Rounds:
1 Muscle Clean + 7 Push Press @ 58 lbs. (should have done 63 lbs.)
5 Box Jumps @ 20 inches
Run 200 Meters

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6/5/2017

• Kung Fu practice - basics, Wudang Tai Chi, Dragon-Phoenix double jian, staff basic drills (1 hr.)

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6/4/2017

• Run to and from Yoga class (20 mins.)

• Yoga class - bridge pose variations again (90 mins.)

• Kung Fu lesson -  Liu He Ba Fa, Wudang Tai Chi, Dragon- Phoenix review (90 mins.)

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6/3/2017

• Kung Fu practice with Pete - Liu He Ba Fa (30 mins.)

• Crossfit (1 hr.)

various KB work, including KB get-ups @ 16 kg

WOD - 10 min. AMRAP, completed 4 rounds + run, cleans, and squats

run 200 meters

8 sandbag cleans + 6 sandbag front squats @ 40 lbs.

10 DB floor press @ 25 lbs.

strict ring muscle-up x2 (particularly challenging after the WOD)

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6/2/2017

• Kung Fu practice - basics, Tai Chi 24, Dragon Phoenix, Ba Gua dao, Wudang Tai Chi (1 hr.)

• Teach Tai Chi class (1 hr.)

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6/1/2017

• Kung Fu lesson - Liu He Ba Fa, Yan Qing, learn more of Dragon-Phoenix double jian (90 mins.)

• Aerial hoop in attic (30 mins.)

• Crossfit (1 hr.)

Back Squat worked up to 123 lbs. x5

COMPLETED MY FIRST STRICT RING MUSCLE-UP!!!!!!!! (and then a second one after a little rest)

WOD L2 - 2245 meters (partnered with Andrea C. who I am sure produced the vast majority of our meters - she is amazing, and I love trying to keep up with her)

Partner WOD – AMRAP 12 minutes:
1) 6 2KB Clean + Push Press @ 10 kg (Andrea @ Rx 12 kg)
12 Alternating 2KB Rack Lunge @ 10 kg (Andrea @ Rx 12 kg)
2) Row (Meters)
 -5 Burpee penalty for putting the ‘bells down- (we did not put the bells down)

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