STRIKE, BEND, LIFT, & FLY

7/31/2019

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

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

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7/30/2019

• Kung Fu practice - warm-ups, basics, Er Lu, Hsing-I, more work on potential Baltimore forms (1.5 hrs.)

 

7/29/2019

• Kung Fu practice - warm-ups, basics (yes, they are back), Er Lu, Hsing-I 5 fists and 12 Animals form, continue assessment of forms for Baltimore (1.5 hrs.)

• Crossfit (1 hr.)

Trap Bar Deadlift 5-5-5 (low handles) @ 140 lbs.​

WOD L2 Rx - completed 8 rounds +11 (ended up in second place on the leaderboard for the day)

AMRAP 9 Minutes:
5 Toes to Bar
6 Sandbag Shoulder + Squats @ 40 lbs.
7 Ball Slams @ 25 lbs.

 

7/28/2019

• Kung Fu practice - assessment of various forms with an eye toward competing in Baltimore next year (1.5 hrs.)

 

7/27/2019

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

• Aerials at Joe's - used the white silks for a change (2 hrs.)

• Aerial lesson at TSNY - learned a knee drop; tried to get intermediate sign-off, but flunked the fabric theory part of the test (1 hr.)

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7/26/2019

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

• Aerial silks practice - warm-up, Nisi Dominus (1 hr.)

 

7/25/2019

• Kung Fu lesson - learned last part of 12 Animals form and reviewed other Hsing-I forms (1 hr.)

• Crossfit (1 hr.)

Handstand Push Up Negatives (:03) x3

Halting Barbell Inverted Row x6

Box Jump x3

WOD L3 - all rounds completed ( I love Cindy)

8 Rounds - Every 2 Minutes:
200m Run
1 Round of “Cindy”

 

7/24/2019

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

• Crossfit (1 hr.)

WOD L2 - @ scaled 75 lbs. - this was hard for me, quite a challenge, but very pleased that I could complete the work-out​

Partner WOD - Alternating EMOM 24 Minutes:
3 Hang Power Clean
3 Front Squat
3 S2OH

• Yoga class - worked up to shoulder stand into bridge pose - rather difficult, especially on the wrists (90 mins.)

 

7/23/2019

• Kung Fu practice - warm-ups, Wu Tai Chi, Liu He Ba Fa, Da Bei (first few sections) (1 hr.)

• Aerial silks practice - warm-ups, climbs, Drown In My Own Tears (45 mins.)

 

7/22/2019

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

• Crossfit (1 hr.)

Trap Bar Deadlift 4x6 (low handles) @ 120 lbs.

Push Up Practice 3 sets of 15

Ring Plank x2 sets

WOD L1 - 8:17 completed

3 Rounds:
10 Pull Ups
30 Walking Lunges
25 Kettlebell Swings @ 16 kg
100 Single Unders

• Aerial silks practice - warm-ups, climbs, more climbs, left hip key, Nisi Dominus, Drown In My Own Tears, and tried out Shambala (did not feel like practicing particularly today, but shelling out large amounts of money to build a home practice space is a terrific motivator - glad for that because I ended up enjoying myself) (1 hr.)

 

7/21/2019

• Yoga class - hamstrings, youch! (90 mins.)

• Kung Fu review - Er Lu (30 mins.)

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

• Aerial silks practice - warm-ups, climbs, 360 drop, salto, star, Dido's Lament, Nisi Dominus (1 hr.)

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7/20/2019

• Aerials at Joe's - silks stuff, especially CASH climb; tried stuff with rigging strap but not as much fun as when I experimented with this a couple of years ago - need a different carabiner (2.5 hrs.)

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7/19/2019 - work travel from hell

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7/18/2019 - work travel

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7/17/2019 - work travel

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7/16/2019

• Kung Fu practice - warm-ups, Yi Lu, Hsing-I 5 fists, 12 Animals, and Chicken Siba (1 hr.)

• Aerial silks practice - warm-ups, climbs, salto, skydiver, Drown In My Own Tears (1 hr.)

 

7/15/2019

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

• Crossfit (1 hr.)

WOD L1​ - all rounds completed (copious sweating - my new normal)

EMOM 20 Minutes: @ 12 kg
3 2KB Cleans
3 2KB Push Press
3 2KB Front Squats

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7/14/2019

• Yoga class (90 mins.)

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

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7/13/2019

• Crossfit (1 hr.)

Kettlebell Swing Ladder x12-9-6 @ 16, 20, 24 kg

Fat Gripz SA DB Press x8 / arm @ 25 lbs.

Weighted Plank x3 sets @ 40 lbs.

WOD L1 - 11 rounds completed

AMRAP 10 minutes:
1,2,3,4,5,...
2KB Suitcase Deadlifts @ 24 kg
2,4,6,8,10,...
Medball Front Squat @ 14 lbs.

• Aerials at Joe's - all silks (despite bringing the hoop), easy stuff review (2.5 hrs.)

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7/12/2019

• Kung Fu practice - warm-ups, Tai Chi 24, Er Lu, Hsing-I 12 Animal form (1 hr.)

 

7/11/2019

• Kung Fu lesson - learn more of Hsing-I 12 Animal form (1 hr.)

• Crossfit (1 hr.)

DB Goblet Squat x8 @ 30 lbs.

Offset Split Squat x8 / leg @ 10 kg

Power Swing x6 @ 24 kg

WOD L1 - 13:08 completed

3 Rounds:
2 laps Bear Crawl
100 Single Unders
12 Ball Slams @ 25 lbs.
200m Sandbag Front Rack Carry @ 40 lbs.

• MASSAGE! (2 hrs.)

 

7/10/2019

• Kung Fu practice - warm-up, Tai Chi 24, Hsing-I forms (1 hr.)

• Aerial silks and hoop practice (45 mins.)

• Yoga class (90 mins.)

 

7/9/2019

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

• Crossfit (1 hr.)

Tempo Dumbbell Bridge Press (:03 negative) x8 @ 30 lbs.

Reverse Grip Barbell Row x10 @ 53 lbs.

WOD L2 - 231 reps completed 

Partner WOD - You Go I Go:
4:00 Wall Balls (10 / person) @ 10 lbs. 
4:00 Toes to Bar (5 / person)
4:00 100m Shuttle Runs (1 / person)
-1:00 rest between intervals-

• Aerial silks practice - reviewed new material from NECCA (1 hr.)

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7/8/2019

• Kung Fu practice - warm-ups, Tai Chi 24, Hsing-I 5 fists and forms (1 hr.)

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7/7/2019

• Yoga class (90 mins.)

• Aerial silks practice - review new material from NECCA (1 hr.)

 

7/6/2019 - travel day​

 

7/5/2019 - Aerial Retreat at NECCA

• warm-up (1 hr.)

• silks (2 hrs.)

• warm-up  (45 mins.)

• sling (1 hr.)

• hand balancing (1 hr.)

 

7/4/2019 - Aerial Retreat at NECCA

• warm-up (1 hr.)

• silks (2 hrs.)

• warm-up and partner acro  (1 hr.)

• rope (1.25 hrs.)

• Chinese pole (1.25 hrs.)

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7/3/2019 - Aerial Retreat at NECCA

• warm-up (1 hr.)

• silks (2 hrs.)

• warm-up (1 hr.)

• rope (1.25 hrs.)

• lyra (1.25 hrs.)

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7/2/2019 - Aerial Retreat at NECCA​

• warm-up (1 hr.)

• silks (2 hrs.)

• warm-up and hand balancing  (1 hr.)

• lyra (1.25 hrs.)

• silks (1.25 hrs.)

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7/1/2019 ​ - Aerial Retreat at NECCA

• warm-up (45 mins.)

• silks (2 hrs.)

• warm-up and partner acro  (1 hr.)

• Chinese pole (so much fun) (1.25 hrs.)

• rope (1.25 hrs.)

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