STRIKE, BEND, LIFT, & FLY

2/28/2019

• Aerial hoop practice - why is hoop so hard?  (1 hr.)

 

2/27/2019

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

• Yogalates (90 mins.)

 

2/26/2019

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

• Crossfit (1 hr.)

Trap Bar Deadlift 4×4 - worked up to 160 lbs.
TGU x1 / arm​ - worked up to 35 lbs.

WOD L2 Rx - 10:40 completed (this looked hard and was hard - a total sufferfest)

6 Rounds:
8 2KB Clean + Push Press @ 12 kg
12 Ball Slams @ 25 lbs.
16 Air Squats

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2/25/2019

• Aerial silks practice - warm-ups, Dido and Bright Lights pieces, practice random skills (1 hr.)

​

2/24/2019

• Yoga class - twisting (90 mins.)

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

• Kung Fu lesson - Chen Er Lu (1 hr.)

 

2/23/2019

• Crossfit Open (2 hrs.) - 19.1 scaled, completed 190 reps (certainly not my favorite workout, but I did it)

AMRAP 15 minutes:
19 Wall Balls @ 10 lbs.

19 Calorie Row

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

 

2/22/2019

• Kung Fu practice - warm-ups, Liu He Ba Fa, Wu Tai Chi (45 mins.)

• Aerial silks and hoop practice  - Bright Lights and Wasting Time (1.25 mins.)

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2/21/2019 - rest day

 

2/20/2019

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

• Aerial silks and hoop practice - review skills from lesson, Bright Lights, Dido, and Wasting TIme pieces (1.5 hrs.)

 

2/19/2019

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

• Aerial silks lesson at TSNY - good lesson, but I was kinda tired and didn't get as much out of it as I might have otherwise (1 hr.)

 

2/18/2019

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

• Crossfit (1 hr.)

Front Squat 1×3, 3×3 @ 103 lbs.
Kipping Practice​

WOD L2 (one of very few WODs where I have attempted DUs - it was tough, but just I need to keep at it)

AMRAP 6 Minutes: 3 rounds completed
6 OH DB Lunges / leg @ 30 lbs.
8 T2B
20 Double Unders
-Rest 2 Minutes-
AMRAP 6 Minutes: 2 +11 rounds completed
6 Pull Ups
10 Alternating Dumbbell Clean + Jerk @ 30 lbs.
20 Double Unders

 

2/17/2019

• Kung Fu practice - warm-ups, Da Bei Chuan (got lost in the last part of the form, oh well) (45 mins.)

• Yoga class - nice mix, especially quad and calf stretches (90 mins.)

• Kung Fu lesson - review Chen Yi Lu, began relearning Er Lu (1 hr.)

• Aerial hoop practice - determined to develop "Wasting Time" piece (1 hr.) 

 

2/16/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, basics, Tai Chi 42 sword (1.25 hrs.)

• Crossfit (1 hr.)

Press + Push Press 4+2, 4 sets @ 53 lbs.​

WOD L1 (sometimes fairly easy is good and right - no need to grind yourself down on every workout)

Alternating EMOM 12 Minutes:
20 Kettlebell Swings @ 20 kg
12 Dumbbell Push Press @ 25 lbs.
:45 Row
Rest

• Aerials at Joe's - on silks, successfully tried assisted hip key roll up, tried other stuff less successfully; on hoop, decided that I should do the Wasting Time piece (2.5 hrs.)

 

2/15/2019

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

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

 

2/14/2019

• Kung Fu lesson - Hsing-I forms review, Tai Shi review, and begin learning Dragon Siba (1 hr.)

• Crossfit (1 hr.)

Alternating EMOM 16 Minutes:
3 Hang Power Snatches @ 55/60 lbs.
6 2KB Rack Lunges / leg​ @ 12 kg

 - then -

6 Rounds alternating – :40 ON / :20 OFF:
Farmers Carry @ 20 kg

2 KB rack walk @ 12 kg

• Aerial silks practice - Dido piece (total fail on first try and ok on second, Bright Lights piece (maybe best ever), work on s-wrap, new baley entry, and stuff (1 hr.)

 

2/13/2019

• Kung Fu practice - warm-ups, basics, Hsing-I 5 fists and Snake, Tai Chi 40 (1 hr.)

• Yogalates (90 mins.)

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2/12/2019

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

• Crossfit (1 hr.)

Deadlift 4×4 @ 143 lbs.​

HS holds

WOD L2 Rx - 11:11 completed (not too bad considering how slow the wall balls were)

For Time:
15-12-9-6-3
Wall Balls @ 14 lbs.
Ball Slams @ 25 lbs.
 -Rest 3:00-
 3-6-9-12-15
Alternating Sandbag Shoulders @ 40 lbs.
Push Ups

• Kung Fu review - Hsing-I animals (20 mins.)

 

2/11/2019

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

 

2/10/2019

• Kung Fu practice - warm-ups, basics, Chen Yi Lu and Er Lu (1.25 hrs.)

• Yoga class (hamstrings and more hamstrings) (90 mins.)

• Da Bei practice group (1.5 hrs.)

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

 

2/9/2019

• Kung Fu practice - Chen Yi Lu and Er Lu (45 mins.)

• Aerial silks practice - warm-ups, Bright Lights piece, Nisi Dominus development

 

2/8/2019

• Kung Fu practice - warm-ups, basics, Chen Yi Lu and Er Lu (1.5 hrs.)

 

2/7/2019

• Kung Fu lesson - Hsing-I Yaoshi and Taishi (1 hr.)

• Crossfit (1 hr.)

4 Rounds, Every 4:30 Minutes:
10 Dumbbell Floor Press  @ 30 lbs.
10 SA DB Row / arm @ 35 lbs.
1 lap Cross Carry / arm (SA Rack + OH)​ @ 12/16 kg

For Time: completed 3:02
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing
Goblet Squat

• MASSAGE (2 hrs. of bliss)

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2/6/2019

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

• Yogalates (90 mins.)

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2/5/2019

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

• Crossfit (1 hr.)

Hang Power Snatch x5 @ 45 lbs.
Wall Ball Single Shots (height) x5 @ 10 lbs.
Double Under Practice​

WOD L1 - 8 rounds +17 completed

AMRAP 10 Minutes:
10 Hang Dumbbell Power Snatches (total) @ 30 lbs.
12 Air Squats
14 Kettlebell Swings @ 20 kg

• Aerial silks practice - warm-ups, Dido piece, worked on developing piece to Nisi Dominus - Cum Dederit, Bright Lights piece (1.25 hrs.)

 

2/4/2019

• Aerial silks practice - warm-ups, tried to learn corkscrew without sucess, learned knee tangle, learned split entry to knee tangle with limited success (1 hr.)

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2/3/2019

• Qigong Seminar (2 hrs.)

• Wudang Longmen New Year celebration

 

2/2/2019

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

• Crossfit (1 hr.)

HSPU Practice
Box Jump x5

WOD L2 Rx - 498 reps (So satisfied with this.  Partnered with Jess, who is a goddess of chillness and hard work.  Seriously, this was one of those WODs where going in I was not sure that it was even doable for me.  Then, about a third of the way through, I realized, even as horrible as it was, I could do it to completion, although it would hurt and suck.)

Partner WOD – AMRAP 20 Minutes:
Max Weighted Box Step Ups (40#/20″)
Max Calorie Row
 -Both partners working at a time, switch as desired (we switched after 20 step-ups)

• Aerial lesson at TSNY - good stuff, learns new front-hang entry to hip key, learned hip key roll-up (although I could not do it without spotting), worked some stuff from "sky-seat") (1 hr.)

• Tai Chi seminar - joined in on the tail end of the seminar at my house, great cool-down (1.5 hrs.)

• soak in the tub - because I know I will be very sore tomorrow (30 mins.)​

 

2/1/2019

• Tai Chi Seminar - conducted by Steve Galloway at my house, very awesome, lots of good stuff - essentially Tai Chi stripped down to its fundamentals, both martially and energetically (6 hrs.)

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