STRIKE, BEND, LIFT, & FLY

6/30/2019 - travel day

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

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6/29/2019

• Crossfit (1 hr.)

• Kung Fu practice - review Er Lu (45 mins.)

• Aerial's at Joe's - silks and hoop, review and practice Skydiver (2.5 hrs.)

 

6/28/2019

• Kung Fu practice - warm-ups, Er Lu, Hsing-I 12 Animal form (1 hr.)

• Aerial silks practice - warm-up, tried to learn Cat's cradle unsuccessfully, Drown in My Own Tears (1 hr.)

 

6/27/2019

• Kung Fu lesson - learn more of 12 Animals form and review basic animals (1 hr.)

• Crossfit (1 hr.)

Front Squat 2×5 @ 103 lbs.​

WOD L2 Rx - 4 rounds +7 completed

AMRAP 12 minutes:
3,6,9,…
Sandbag Clean + Front Squats @ 40 lbs.
Pull Ups
Ball Slams @ 25 lbs.
200m Run

 

6/26/2019

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

• Aerial lesson at TSNY - learned "Skydiver" drop (1 hr.)

• Yoga class (90 mins.)

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6/25/2019

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

• Crossfit (1 hr.)

WOD L1 - 8 rounds +42 completed​

AMRAP 25 Minutes:
2,4,6,8,10,…
2KB Clean + Push Press
Lateral Jump Burpees
Sandbag Shoulder + Squat
 -Every 5 minutes, run 200m; partition evenly between partners- 

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6/24/2019 - travel day

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6/23/2019 - travel day

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6/22/2019 - travel day

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6/21/2019

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

• Crossfit (1 hr.)

WOD L3 "White" - 4 rounds +3 completed (did not do nearly as well as I had hoped)​

5 Rounds: 25:00 timecap
3 Rope Climbs
10 Toes to Bar
21 Walking OH Plate Lunges @ 25 lbs.
400m Run

 

6/20/2019

• Kung Fu lesson - Hsing-I forms review and learn more of 12 Animals form (1 hr.)

• MASSAGE! (2 hrs.)

 

6/19/2019

• Kung Fu review - Hsing-I forms (1.5 hrs.)

 

6/18/2019

• Crossfit Plymouth (1 hr.)

5x8 back squat every 2:30 @ 103 lbs.​

WOD - approx. 20 mins. completed

5 rounds:

25 DUs, 75 SUs

20 OHS @ 45 lbs.

 

6/17/2019

• Crossfit Plymouth (1 hr.)

EMOM 10 rounds sumo deadlift @ 163/173 lbs.​

Partner WOD - approx. 23 mins. completed

air squats (2, 4, 6 . . . 20)

ring push-ups (1, 2, 3 . . . 10)

sit-ups (2, 4, 6 . . .  20)

box jumps (1, 2, 3 . . . 10)

 

6/16/2019

• Kung Fu practice - review Er Lu (45 mins.)

• Kung Fu lesson - Er Lu (1 hr.)

 

6/15/2019

• Kung Fu practice - warm-ups, Tai Chi 24, relearning Er Lu, review Yi Lu (1.5 hrs.)

• Aerial silks practice - trying to figure out some new stuff, "Drown in My Own Tears" (1.5 hrs.)

 

6/14/2019

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

• Crossfit (1 hr.)

Front Squat 4×5 @ 93 lbs.
Push Ups x4 sets​

WOD L2 - completed 2 rounds +30

AMRAP 12 minutes:
30 Double Unders
10 Pull Ups
10 Push Jerk @ 65 lbs.
300m Run

 

6/13/2019

• Aerial silks practice - warm-ups, work on recently learned moves, "Drown in My Own Tears" development (1 hr.)

 

6/12/2019

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

• Crossfit (1 hr.)

Power Snatch + Overhead Squat x2+3 - worked up to 65 lbs.
Double Under Practice​

WOD L1 - 14:39 completed

2 Rounds:
6 Hang Dumbbell Snatches / arm  @ 35 lbs.
12 Goblet Squats @ 35 lbs.
31 Calorie Row
88 Single Unders
300m Run

• Kung Fu practice - Hsing-I forms (40 mins.)

• Yoga Class - restorative series (90 mins.)

 

6/11/2019

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

• Aerial silks lesson at TSNY - different entry into belay, work on s-wrap and wheeldown (1 hr.)

 

6/10/2019

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

• Crossfit (1 hr.)

Thruster x8 - worked up to 65 lbs.
Chin Up x4 sets​

WOD L2 Rx - 4 rounds completed

AMRAP 12 Minutes:
10 Kettlebell Swings @ 24 kg
10 Sandbag Step Ups @ 40 lbs.
10 2KB Push Press @ 12 kg
10 Calorie Row

• Kung Fu practice  - Hsing-I forms review (45 mins.)

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6/9/2019

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

• Yoga class (90 mins.)

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6/8/2019

• Crossfit (1 hr.)

WOD L2 - 7 rounds +30 (ended up having to do less than Rx in order to finish this extremely challenging workout)​

Partner “Saman” – 8 Rounds (total):
13 Trap Bar Deadlifts @ 120 lbs.
17 Wall Balls @ 14 lbs (10 lbs. for last two rounds)
400m Run (300m for last 4 rounds)

-Alternating rounds; both partners run each round-

• Aerials at Joe's - reviewing silks material (2.5 hrs.)

 

6/7/2019

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

• Aerial silks practice - review new moves from TSNY lesson (45 mins.)

 

6/6/2019

• Crossfit (1 hr.)

Barbell Floor Press x8 - worked up to 68 lbs.
Sandbag Row x12​ @ 40 lbs.

WOD Rx

4 Rounds – :40 ON, :20 OFF
Farmers Carry @ 20 kg
Calorie Assault Bike
2KB Rack Carry @ 12 kg
Calorie Row

 

6/5/2019 - family illness​

 

6/4/2019

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

• Crossfit (1 hr.)

WOD L2 - missed 7 rounds in second half​

Alternating EMOM 10 Minutes:
1) 10 Barbell Push Press @ 65 lbs.
2) 10 Pull Ups
-Rest 2:00-
Alternating EMOM 10 Minutes:
1) 14 Sandbag Box Step Ups @ 40 lbs.
2) 40 Double Unders

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6/3/2019 - travel  day

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6/2/2019

• Tai Chi Gala

Intro to Chen Style Tai Chi broadsword  (90 mins.)​

Basics of Hsing-I sword (90 mins.)

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6/1/2019 ​

• Tai Chi Gala

Tai Chi saber (90 mins.)​

Hsing-I Chuan splitting palm techniques (90 mins.)

Push Sword (90 mins.)

Push Hands (90 mins.)

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