STRIKE, BEND, LIFT, & FLY

1/7/2019 - sunrise practice in the studio

1/31/2019

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

• Crossfit (1 hr.)

Deadlift 5-5-5 @ 160 lbs.
Hanging Leg Raise 5×5

WOD L1 - 9:15 completed

4 Rounds:
12 Calorie Row
12 Sit Ups
9 Ball Slams
6 Burpees

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1/30/2019

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

• Yogalates - wheel pose! (90 mins.)

1/29/2019

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

• Crossfit (1 hr.)

Press 5-5-5-5 @ 48 lbs.
Hanging Leg Raise 5×5​

WOD L2 

4 Rounds – Every 3 Minutes:
10 Long Lunge Rows / arm @ 10 kg
10 2KB Thrusters @ 10 kg
75 Single Unders

1/28/2019

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

1/27/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, Da Bei Chuan (perfect for a Sunday, 23:01) (1 hr.)

• Kung Fu review - Chen Yi Lu (30 mins.)

• Kung Fu lesson - Chen Yi Lu (1 hr.)

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

1/26/2019

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

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1/25/2019

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

• Crossfit (1 hr.) (one goal: don't re-injure shoulder)

Press 1×6, 2×6 @ 43 lbs.
Kettlebell Swing 5×10​ @ 16/20 kg

WOD L1 (modified) - 14 +12 rounds completed

5 Rounds – 2:00 ON / 1:00 OFF:
5 2KB Clean @ 10 kg
10 Medball Front Squats @ 25 lbs.

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1/24/2019

• Kung Fu lesson - Hsing-I, lots of Hsing-I (1 hr.)

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1/23/2019

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

1/22/2019

• Kung Fu practice - warm-ups, Hsing-I Chicken Siba and two-person form (45 mins.)

• Aerial silks practice - warm-up, Dido piece, Bright Lights, Higher Ground (terrible, awful, never-to-be-thought-about again practice) (1 hr.)

1/21/2019

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

1/20/2019

• Yoga class - twisting (90 mins.)

• Kung Fu lesson - learned last part of Chen Yi Lu (1 hr.)

• Aerial silks practice - warm-ups, Dido piece run (best ever - moments like this make it all worthwhile, Bright Lights piece; development of Higher Ground piece (1 hr.)

1/19/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I Chicken Siba and two-person form (1 hr.)

• Aerial's at Joe's - worked on knee drop, tried out stuff from Aerial Hoop Bible (2.75 hrs.)

1/18/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, make video of Hsing-I animals (1.25 hrs.)

• Aerial silks practice - warm-ups, criss-cross entry to balley, tried out catchers with triple wrap leg (1.25 hrs.)

1/17/2019

• Kung Fu lesson - Hsing-1 forms and reviewed all animals, learned Eagle and Bear/Eagle (1 hr.)

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

1/16/2019

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

• Yogalates (90 mins.)

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1/15/2019

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

1/14/2019

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

• Crossfit (1 hr.) (fucked up my shoulder again, arghhhh!)

Trap Bar Deadlift 3×5 - worked up to 160 lbs.
Deficit Push Up​s

WOD L2 - 2 rounds +41

AMRAP 12:00
20 Lunges 
20 Pull Ups
20 Burpees
20 Sit Ups
20 Ball Slams @ 25 lbs.

1/13/2019

• Kung Fu practice - warm-ups, Da Bei Chuan (23:01, forget a small section), Wu Tai Chi, basics, Hsing-I 5 fists and forms (1.75 hrs.)

1/12/2019

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

• Crossfit (1 hr.)

WOD L1 - 2195m (worked with Joan and Linda, a perfect team)​

Partner WOD – AMRAP 20 Minutes:
200m Row

• Aerials at Joe's - silks and hoop (great to see everyone for the first time in the new year) (2.5 hrs.)

1/11/2019 - work travel day

1/10/2019

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

• Crossfit (1 hr.)

Push Press 3×8 reps @ 58 lbs.
Kipping Pull Up x3-4 sets​

WOD L2  Rx - 9:36 completed (actually liked this workout)

4 Rounds:
9 Knees to Elbows
12 Ball Slams @ 25 lbs.
6 Box Jumps
2 laps Farmers Carry @ 20 kg
 -Rest 1:00 between rounds-

• Aerial silks practice - warm-ups, Dido piece, Bright Lights piece (45 mins.)

1/9/2019

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

• Yogalates - a full January class (90 mins.)

1/8/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, basics, Hsing-I 5 fists, Chicken Siba and two-person drill (1.5 hrs.)

• Crossfit (1 hr.)

Front Squat 3×5 reps @ 103 lbs.
Strict Pull Up x3-4 sets​

WOD L1 - completed 8 rounds

AMRAP 12 Minutes:
15 Kettlebell Swings @ 20 kg
10 Empty Barbell Thrusters @ 33 lbs.
5 Burpees

1/7/2019

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

• Aerial hoop practice (45 mins.)

1/6/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, basics, Chicken Siba, Tai Chi 42 sword (1.75 hrs.)

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

1/5/2019

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

• Crossfit (1 hr.)

HSPU  Practice
Barbell Inverted Row x6-10

WOD L2 - 17 rounds +7 completed 

3 Rounds – 3:00 On, 1:30 Off
3 Deadlifts @ 105 lbs.
6 Push Ups
9 Air Squats

• Aerial silks practice - warm-ups, Dido piece, Bright Lights piece x2 (1 hr.)

1/4/2019

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

• Aerial practice - silks warm-ups and pieces, hoop (1.5 hrs.)

1/3/2019

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

• Crossfit (1 hr.)

Press x5 - worked up to 48 lbs. (left shoulder not happy)
Pull Up Practice​

WOD L1 

5 Rounds – Every 2:30:
15 KB Swings @ 24 kg
12 Calorie Row

• MASSAGE! (2 hrs.)

1/2/2019

• Aerial silks practice - warm-ups, climbs, drops, and noodling around to Stevie Wonder (1 hr.)

1/1/2019

• Kung Fu practice - warm-ups, Wu Tai Chi, basics, Chen Yi Lu, Hsing-I forms (2 hrs.)

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