STRIKE, BEND, LIFT, & FLY

5/31/2019

• Crossfit (1 hr.)

2KB Front Squat x8 - worked up to 16 kg
2DB RDL x10​ - worked up to 35 lbs.

WOD L1

Alternating EMOM 15 Minutes:
1) 10 DB Thrusters @ 30 lbs.
2) 20 Kettlebell Swings @ 24 kg
3) :45 Row
4) Rest

• Tai Chi Gala - workshop on 7 Movement Tai Chi form (1 hr.)

 

5/30/2019

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

• Aerial silks lesson - worked on knee tangle into various poses, cross-back straddle, and s-wrap, got some pointers on wheel-downs (1 hr.)

​

5/29/2019

• Crossfit (1 hr.)

Muscle Clean + Thruster x1+5 - worked up to 50 lbs.​

Alternating EMOM 14 Minutes:
7 Ball Slams @ 25 lbs. + 7 Burpee Sprawls
8 Alternating SA DB Clean + Jerk @ 30 lbs.

• Yogalates (90 mins.)

​

5/28/2019 (day of post-Murph misery)

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

​

5/27/2019

• Crossfit (1 hr.)

“Murph”: 41:45 completed (only shaved a few seconds off last year's time but that is better than adding a few seconds - note to self: must work on running)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run​

 

5/26/2018

• Yoga class - lots of hamstring stretching (90 mins.)

• Aerials silks practice - warm-ups,  climbs, Nisi Dominus, Drown in My Own Tears (45 mins.)

 

5/25/2019

• Kung Fu practice - warm-ups, Liu He Ba Fa, 42 Tai Chi sword, 8 Immortals sword, double jian form (1 hr.)

• Aerial silks practice - a little bit of everything (1 hr.)

 

5/24/2019

• Kung Fu practice - warm-ups, Yang Tai Chi 40, 8 Immortals sword, double jian form (1.5 hrs.)

• Crossfit (1 hr.)

Push Jerk x2 - worked up to 68 lbs.
Chin Up + Hold x3-5+:10​

WOD L2 - dropped 3 rounds (this was a tough one for me)

Alternating EMOM 12 Minutes:
5 Hang Cleans @ 75 lbs.
35 Double Unders

• Aerial silks practice - warm-up, finished up on basic choreography for Nisi Dominus after many monthly of germination - now I just have to make it look good (1.25 hrs.)

 

5/23/2019

• Kung Fu practice - review double jian and Yang Qing forms (1 hr.)

• MASSAGE- aaahhhhh! (2 hrs.)

 

5/22/2019

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

• Crossfit (1 hr.)

TGU x1 / arm - worked up to 30 lbs.
Weighted Chin Up x1 - worked up to 40 lbs. - new record!

WOD L2 Rx - 2 rounds +23 completed

AMRAP 15 Minutes:
400m Run
10 Pull Ups
20 Empty Barbell Press @ 33 lbs.
20 Back Rack Alternating Lunges @ 33 lbs.

• Yogalates (90 mins.)

 

5/21/2019 - rest day

 

5/20/2019

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

• Crossfit (1 hr.)

Goblet Squat 15RM - worked up to 24 kg​

WOD L1 - 8:43 completed (took it easy because still recovering)

For Time:
20 Hang DB Power Snatch, L/R @ 25 lbs.
200m Run
20 Goblet Rack Lunge L/R @ 25 lbs.
200m Run
20 SA DB Clean + Push Press, L/R @ 25 lbs.
200m Run
20 SA DB Thruster, L/R @ 25 lbs.
200m Run

 

5/19/2019

• Yoga class (90 mins.)

 

5/18/2019

• Aerials at Joe's - all silks, very light - just felt so damned good to be out of the house (2.5 hrs.)

 

5/17/2019 - what a shit, shit, shitty week - more recovery

 

5/16/2019 - and more recovery

 

5/15/2019 - more recovery from tooth extraction

 

5/14/2019 - recovery from tooth extraction

 

5/13/2019 - tooth extraction

 

5/12/2019

• Crossfit (1 hr.)

Back Squat x4 - worked up to 123 lbs.
Halting Ring Rows 4×8 reps​

WOD L2 Rx - 13:48 completed (another WOD with DUs - not great, but I got through it)

5 Rounds:
15 Push Ups
20 Kettlebell Swings @ 16kg
20 Overhead Plate Lunges @ 25 lbs. 
20 Double Unders

​

5/11/2019

• Yoga class - twisting focus (90 mins.)

 

5/10/2019

• Kung Fu practice - warm-ups, Liu He Ba Fa, review Double Jian form (1.5 hrs.)

• Aerial silks practice - warm-ups, review new moves, Drown in My Own Tears development (1 hr.)

 

5/9/2019

• Crossfit (1 hr.)

Farmers Carry x2 laps @ 24 kg
Goblet Rack Carry x2 laps @24 kg
DB Waiter Walk x1 lap / arm​ @ 30 lbs.

WOD L2 - 7 rounds completed

AMRAP 20 Minutes:
7 2DB Bridge Press @ 25 lbs.
7 Pull Ups
250m Row
 -Rest 1:00 between rounds-

 

5/8/2019

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

• Aerial silks practice - review new moves from TSNY lesson, work on Drown in My Own Tears (1 hr.)

• Yogalates (90 mins.)

 

5/7/2019

• Kung Fu practice - warm-ups, Da Bei Chuan, 8 Immortals sword (1 hr.)

• Aerial lesson at TSNY - learned scoop climb, variations off of thigh-hitch "sky seat" including airplane dive (1 hr.)

 

5/6/2019

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

• Crossfit (1 hr.)

Back Squat x6 - worked up to 103 lbs.
Pull Up Practice​

WOD L2 - 6 rounds +17 completed (another WOD with DUs - very exciting)

AMRAP 12 minutes:
5 SA DB Thruster + 5 OH DB Lunge @ 30 lbs.
7 Toes To Bar
20 Double Unders
-Alternate arms each round-

 

5/5/2019

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

• Yoga class (90 mins.)

• Aerial silks practice - warm-ups, Drown in My Own Tears development (1 hr.)

 

5/4/2019 - work and travel day​

​

5/3/2019 - work travel ​

• Plymouth Crossfit (1 hr.) - really enjoyed dropping in at this gym, terrific instructors

10 min. EMOM - 3/4 strict pull-ups and 1 ring dip

5 x 20 sumo deadlifts - worked up to 93 lbs.

WOD - :45 on/:15 off for 5 rounds

plate burpees

med ball cleans @ 20 lbs.

wall balls @ 10 lbs.

rest

cool-down stretching

 

5/2/2019 - work travel rest day

 

5/1/2019 ​

• Plymouth Crossfit (1 hr.)​

​running warm-up

10 min. EMOM - OHS x1 @ 58 lbs.

WOD - 8:00 completed

7 rounds:

100m run

10 DB Thrusters @ 20 lbs.

​​

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