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TRAINING DIARY - APRIL 2019

4/30/2019 - work travel

 

4/29/2019

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

  • Crossfit (1 hr.)

Sumo Deadlift x5 - worked up to 143 lbs.
Box Jump x3-5​

WOD L2 Rx - 10:15 completed

For Time:
50-40-30-20-10 Double Unders
10 Push Ups
10 Toes to Bar

  • Aerial silks practice - warm-up, practice new moves from lesson, Drown in My Tears development (45 mins.)

 

4/28/2019

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

  • Yoga class - a little bit of everything (90 mins.)

 

4/27/2019

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

  • Crossfit (1 hr.)

Hang Power Clean + Front Squat + Hang Squat Clean x1+1+1 - worked up to 75 lbs.
BU SA KB/SA KB Press 3×8 / arm​ @ 8 kg

WOD L2 - 14:20 (this was really motherfucking hard, even at the scaled weight)

5 Rounds:
7 Hang Squat Cleans @ 75 lbs.
7 Ball Slams @ 25lbs.
200m Run
 -Rest 1:00 after each round-

  • Aerial lesson at TSNY - learned a couple of very cool moves, which is what it is all about, but after this morning's WOD my arms are dying (1 hr.)

 

4/26/2019

  • Kung Fu practice - warm-ups, Liu He Ba Fa, 8 Immortals sword (1 hr.)

  • Aerial silks practice - warm-ups, trying out new moves, work with "Drown in My Tears" (1 hr.)

 

4/25/2019

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

  • Crossfit (1 hr.)

SA KB Rack Walk x1 lap / arm @ 16 kg
Hand-Elevated Push Ups​

WOD L1 modified - 18 rounds completed (lots of rowing)

Partner WOD – AMRAP 20 Minutes :
1) 200m Row
2) 5  T2B

  • Massage - how can getting a massage make me so exhausted? (2 hrs.)

 

424/2019

  • Kung Fu practice - warm-ups, Chen Yi Lu, 8 Immortals sword (1 hr.)

  • Yogalates (90 mins.)

 

4/23/2019

  • Kung Fu practice - warm-ups, Chen Yi Lu, Wudang Yongquan, 8 Immortals sword (1 hr.)

  • Aerial silks practice - warm-ups, trying out new moves, Nisi Dominus development (1 hr.)

 

4/22/2019

  • Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I sword, 8 Immortals sword (1 hr.)

  • Crossfit (1 hr.)

Back Squat x10 @ 83/93 lbs.​

WOD L1 - 11:08 completed

3 Rounds:
5 Hang DB Power Snatches, L @ 30 lbs.
5 SA DB Thrusters, L
100 Single Unders
5 Hang DB Power Snatches, R
5 SA DB Thrusters, R
300m Run

 

4/21/2019

  • Yoga class (90  mins.)

  • Dabeichuan practice group (1.5 hrs.)

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4/20/2019

  • Kung Fu practice - warm-ups, Chen Yi Lu, 8 Immortals sword (1 hr.)

  • Aerials at Joe's - all silks , working on newer moves (2 hrs.)

 

4/19/2019

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

  • Kung Fu practice - Chen Yi Lu, 8 Immortals sword, Hsing-I sword (1.5 hrs.)

  • Crossfit (1 hr.)

WOD (I think this is the most boring WOD I have ever done)​

EMOM 20 Minutes:
2 2KB Cleans
2 2KB Push Press
2 2KB Front Squats
3 Box Jumps / 5 Ball Slams* -Alternate each round –

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4/18/2019

  • Aerial silks practice - trying out new moves and music - big fun (1.5 hrs.)

 

4/17/2019

  • Kung Fu practice - warm-ups, Liu He Ba Fa, Hsing-I 5 fists and forms, Tai Chi 40 (some mornings you just aren't feeling it, but you do it any way) (1 hr.)

  • Crossfit (1 hr.)

Hang Power Clean + Press x5(1+1) - worked up to 63 lbs.
L-Hang x4 sets​ 15-20 secs.

WOD L1 - 6 rounds + 24 (L2 WOD was "Grace", but I knew that I did not have even the scaled version (75 lbs.) in me - oh well, maybe another day.  I got a hard workout in, and that is all that matters.)

AMRAP 9 Minutes:
12 Kettlebell Swings @ 20 kg
10 Plate G2OH @ 25 lbs.
8 Ball Slams @ 25 lbs.

 

4/16/2019

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

​

4/15/2019

  • Kung Fu practice - warm-ups, Tai Chi 24, Chen Yi Lu (1 hr.)

  • Crossfit (1 hr.)

SB Weighted Step Up x8 / leg @ 40 lbs.
Chin Up (hold last rep) x sub-max
SA Kettlebell Swing x5 / arm​  @ 16 kg

WOD L2 Rx - 5 rounds +300m completed

AMRAP 15 minute:
1,2,3,… x100m Shuttle Run
8 Push Ups
10 Kettlebell Swings @ 20 kg
10 OH Plate Lunges @ 25 lbs.

 

4/14/2019

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

  • Yoga class - yum! (90 mins.)

  • Aerial silks practice - some days everything hurts (45 mins.) 

 

4/13/2019

  • Kung Fu practice - warm-ups, Tai Chi 40, Da Bei (1 hr.)

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4/12/2019

  • Crossfit (1 hr.)

Push Press 3RM - worked up to 68 lbs.
Rope Climb Practice​

WOD L2 - 11:57 completed​

3 Rounds:
300m Run
1 Rope Climb
8 Box Jump Overs
12 Thrusters @ 55 lbs.

 

4/11/2019 

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

 

4/10/2019

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

  • Yogalates ( 90 mins.)

​

4/9/2019

  • Kung Fu practice - warm-ups, Liu He Ba Fa, Da Bei (1 hr.)

 

4/8/2019

  • Crossfit (1 hr.)

Paused Front Squat 3RM - worked up to 103 lbs.
Rope Climb​

WOD L2 - 11 rounds +7 completed

AMRAP 7 Minutes:
7 Kettlebell Swings @ 16 kg
7 Wall Balls @ 10 lbs.

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4/7/2019 - rest day​

 

4/6/2019

  • Aerial practice - warm-ups, Bright Lights, Wasting Time (45 mins.)

  • Aerial rigging - up and down the scaffolding a dozen times

  • Aerial performance - Brights Lights and Wasting Time (after many months, at long last, I have performed these pieces - meaning that I never have to listen to those pieces of music again) 

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4/5/2019

  • Aerial practice - warm-ups, Bright Lights, Dido, Wasting Time (1 hr.)

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4/4/2019 

  • Aerial practice - warm-ups, Bright Lights, Dido, Wasting Time (1 hr.)

 

4/3/2019

  • Yogalates (90 mins.)

 

4/2/2019

  • Crossfit (1 hr.)

Press x3 - worked up to 63 lbs.
Chin Up x3-5 sets​

WOD L2 Rx - 4 rounds completed

AMRAP 13 Minutes:
7 Sandbag Lunges / leg @ 40 lbs.
11 K2E
12 Push Ups
35 Double Unders

  • Aerial practice - warm-ups, Bright Lights, Dido, Wasting Time (1 hr.)

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4/1/2019 - sick day

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