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TRAINING DIARY - MARCH 2019

3/31/2019

  • Yoga class - Hidden Lotus pose - very cool, a new favorite (90 mins.)

 

3/30/2019

  • Crossfit (1 hr.)

Push Press + Front Squat + Thruster x2+2+2 - worked up to 65 lbs.​

WOD L2 - 10:18 completed

4 Rounds:
15-12-9-6 Front Squats @ 65 lbs.
15-12-9-6 Plate G2OH @ 25 lbs.
50m 2KB Rack Walk @ 16 kg
50m Farmers Carry @ 16 kg

  • Aerials at Joe's - warm-up, Bright Lights x4, Wasting Time x3 (2.5 hrs.)

 

3/29/2018

  • Kung Fu practice - warm-up, short Hsing-I dao form, Da Bei Chuan, 42 Tai Chi sword (1 hr.)

 

3/28/2019

  • MASSAGE!!! - also good for my stress level, but the effect wore off too quickly (2 hrs.)

 

3/27/2019

  • Yoga class - perfect class for my through-the-roof stress level (90 mins.)

 

3/26/2019

  • Kung Fu practice - warm-ups, Chen Yi Lu and Er Lu, 8 Immortals sword, Tai Chi 42 sword (1 hr.)

  • Crossfit (1 hr.)

Hang Power Clean x5 - worked up to 65 lbs.
Farmers / 2KB Rack Hold 3x:30-:45​ @ 20 kg/12 kg

WOD L1 

Every :30 for 10 Minutes:
2KB Clean + 2KB Push Press + 2KB Front Squat x1+1+1 @ 12 kg/16 kg alternating

  • More Kung Fu practice - short Hsing-I dao form; new Hsing-I animal form (30 mins.)

  • Aerial hoop practice - Wasting Time (30 mins.)

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3/25/2019 - rest day

 

3/24/2019

  • Yoga class - leg stretching focus ( 90 mins.)

  • Kung Fu review - Chen Yi Lu and Er Lu, 8 Immortal sword (1 hr.)

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

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3/23/2019

  • Crossfit Open (2 hrs.)

19.5 scaled - 14:44 completed​ (this actually proved to be much harder than I thought it would, did not help that I forgot to eat breakfast - rookie mistake, I should know better)

33-27-21-15-9 Reps For Time Of:
Barbell Thrusters @ 45 lbs.
Jumping Pull-Ups

  • Aerials at Joe's - ran all pieces and got some helpful feedback on Wasting Time (3 hrs.)

 

3/22/2019

  • Kung Fu practice - warm-ups, Da Bei Chuan, Chen Yi Lu and Er Lu (1 hr.)

  • Aerial hoop practice - Wasting Time piece (45 mins.)

​

3/21/2019

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

  • Crossfit (1 hr.)

Press 5×3 - worked up to 53 lbs.
Bent Knee Hang x4 sets​

WOD - specially designed EMOM  to avoid making my lower back worse - thanks Coach!

 Alternating EMOM 16 mins.:

Empty barbell thruster x15 @ 33 lbs.

Pull Ups - 3 strict + 5 kipping

:30 handstand hold

3 laps farmer carry @ 16 kg

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3/20/2019 - work day (hopefully, the last time for a long time that I make this entry)

 

3/19/2019 - work day

 

3/18/2019 - work day

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3/17/2019 - work day

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3/16/2019 

  • Crossfit Open (2 hrs.)

19.4 ​scaled - 11:32 completed (this is probably my highest finish in the Open ever)

For Total Time:
3 Rounds Of:
10 Snatches @ 45 lbs.
12 Bar-Facing Burpees
Then, Rest 3 Minutes Before Continuing With:
3 Rounds Of:
10 Pull Ups
12 Bar-Facing Burpees

  • Aerials at Joe's (2.5 hrs.)

​

3/15/2019

  • Aerial silks practice (1 hr.)

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3/14/2019

  • Kung Fu practice - warm-ups, Da Bei Chuan (45 mins.)

  • Crossfit (1 hr.)

WOD L2​

Alternating EMOM 20 Minutes (this ended up being way harder than I thought)
5 Deadlifts @ 143 lbs. + 5 Heavy KB swings @ 24 kg
7 Offset Press / arm @ 10 kg
10 Toes to Bar
40/:40 Double Unders​

​

3/13/2019

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

​

3/12/2019

  • Crossfit (1 hr.)

WOD L2 Rx - 14:32 completed​

For Time:
10→1
Pull Ups
Burpees
Wall Balls @ 14 lbs.
Ball Slams @ 25 lbs.

 

3/11/2019 - work day

 

3/10/2019 - rest day

 

3/9/2019

  • Kung Fu practice - warm-ups, Hsing-I 5 fists and animals (45 mins.)

  • Crossfit Open  - completed 117 reps (6:59 tie-break) (2 hrs.)

For Time:
200-Ft. Dumbbell Rack Lunge @ 35 lbs.
50 Dumbbell Box Step-Ups @ 35 lbs.
50 Strict Handstand Push-Ups to 5 inch level
200-Ft. Handstand Walk​

10:00 time cap

 

3/8/2019

  • Kung Fu practice - warm-ups, Hsing-I 5 fists and forms, Chen Yi Lu (1.25 hrs.)

 

3/7/2019

  • Kung Fu lesson - Hsing-I new 12 animal form (1 hr.)

  • Crossfit (1 hr.)

Hang Power Snatch + Overhead Squat x1+5 - worked up to 55 lbs.​

WOD L3- completed all rounds

Alternating EMOM 12 Minutes:
1) 6 Hang Power Snatches
2) 8 Barbell Lunges / leg
3) 6 C2B Pull Ups + 8 Push Ups

 

3/6/2019

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

  • Yogalates - lots of abs, youch! (1 hr.)

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3/5/2019

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

  • Crossfit (1 hr.)

Deadlift 4-4-4-4 - worked up to 143 lbs.
Farmers/2KB Rack Hold x:30-:45​ @ 12 kg

WOD L2 Rx - 10:43 completed

4 Rounds
12 Push Ups
12 Ball Slams @ 25 lbs.
9 2KB Deadlifts + 1 lap Farmers Carry @ 24 kg
6 Box Jump Overs

  • Aerial hoop practice - spinning, spinning, spinning (30 mins.)

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3/4/2019

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

 

3/3/2019

  • Aerial silks practice - lots of stuff (1.5 hrs.)

 

3/2/2019

  • Crossfit Open  - In the magic of the Open, I PR'ed by cleaning  95 lbs. four times. (2 hrs.)

warm-ups

Open Workout 19.2 scaled - 257 reps (8:19 tiebreak)

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Hanging Knee Raises
50 Single-Unders
15 Squat Cleans, 55#
25 Hanging Knee Raises
50 Single-Unders
13 Squat Cleans, 75#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knees Raises
50 Single-Unders
11 Squat Cleans, 95#

  • Aerial silks practice - warm-ups, Bright Lights piece x2 with a different ending (45 mins.)

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3/1/2019

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

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