STRIKE, BEND, LIFT, & FLY

​8/31/2019

• Crossfit (1 hr.)

OH DB Lunge x8 / leg @ 30 lbs.

Heavy SA KB Swing x8 / arm @ 16 kg

L-Hang x3 sets

WOD

4 Rounds:

12 Dumbbell Bridge Press @ 30 lbs.

15 Sandbag Bent-over Row @ 40 lbs.

Sled Push (Hi/Lo), +30 lbs.

-Rest 1:30 between rounds. Score is load-

• Aerials at Joe's - silks and hoop (2.5 hrs.)

​

8/30/2019

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

• Crossfit (1 hr.)

Sumo Deadlift 8x3 OTM @ 143 lbs.​

WOD L2 Rx - 10:10 completed

40 Double Unders

20 T2B

20 Dumbbell Snatches (total) @ 35 lbs.

20 Box Jump Overs

20 Dumbbell Snatches (total) @ 35 lbs.

20 T2B

40 Double Unders

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8/29/2019 - rest day

​

8/28/2019

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

• Yoga class - hip opening, revolved Janusirsasana (90 mins.)

 

8/27/2019

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

​​

8/26/2019

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

• Crossfit (1 hr.)

Dumbbell Front Squat x5 @ 30 lbs.

Kettlebell Suitcase Deadlift x5 @ 20/24 kg

WOD L1 - 13:28 completed (thoroughly enjoyed partnering with Pascale, one of my favorite Crossfit mates)

Partner WOD - For Time:

50 2-Dumbbell Front Squats @ 30 lbs.

50 Kettlebell Suitcase Deadlifts @ 24 kg

2k Row

-One person working at a time. Partition as desired-

 

8/25/2019

• Yoga class - hamstrings, yet again (90 mins.)

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

• Aerial silks practice - Rebecca Split stuff (1 hr.)

​

8/24/2019

• Crossfit (1 hr.)

Press + Back Rack Lunge x5+10 - worked up to 58 lbs.

Ring Row x10

WOD L2 Rx

In 10:00 - 1 mile Run (9:08 completed)

-then-

EMOM 10 Minutes:

5 2KB Front Squats @ 12 kg

5 Pull Ups

• Aerials at Joe's - silks and hoop - no agenda (2.5 hrs.)

​

8/23/2019

• Kung Fu practice - warm-ups, Yi Lu and Er Lu, Monkey Siba (45 mins.)

​

8/22/2019

• Kung Fu lesson - Hsing-I forms and two-person drills (1 hr.)

• Crossfit (1 hr.)

Hang Power Snatch x5 - worked up to 63 lbs. 

Band Pull Aparts

WOD L2

5 Rounds - Every 3 minutes:

5 Overhead Squats @ 65 lbs.

5 Box Jumps

2 laps Cross Carry (1/side) @ 16 kg

​

8/21/2019

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

• Yoga class (90 mins.)

 

8/20/2019

• Kung Fu practice - warm-ups, basics, Yi Lu/Er Lu, Hsing-I 12 Animals form and Monkey Siba (1 hr.)

• Crossfit (1 hr.)

2KB Thruster x6 @ 12 kg

T2B Practice

WOD L2 - 11:43 completed  (redemption from last week when we did almost the same WOD, but I stupidly only put 65 lbs. on the bar)

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squats @ 75 lbs.

T2B

Burpees

 

8/19/2019

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

• Aerial silks practice - warm-ups, Shambala development, splits and cross-back straddle (45 mins.)

​

8/18/2019

• Yoga class (90 mins.)

• Kung Fu practice  - warm-ups. Er Lu, Monkey Siba (45 mins.)

• Kung Fu lesson - Er Lu, and then Yi Lu (1 hr.)

• Aerial silks practice - warm-ups, lots of climbs, Shambala development (1 hr.)

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8/17/2019 - work travel day

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8/16/2019

• Kung Fu practice - warm-ups, Er Lu, Monkey Siba, 8 Immortals sword, Ba Gua dao (1 hr.)

 

8/15/2019

• Kung Fu lesson - Hsing-I forms, Monkey Siba, and two-person drills (1 hr.)

• Crossfit (1 hr.)

2DB Suitcase Split Squat x8 L/R @ 30 lbs.

Tempo Push Ups

Kipping Knee Raise

WOD L2 - 10 rounds +12 completed 

AMRAP 12 Minutes:
3,6,9
Front Squats @ 65 lbs.
T2B
Burpees

 

8/14/2019

• Kung Fu practice - warm-ups, partial basics, Wu Tai Chi, Yang 42 sword (1 hr.)

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

 

8/13/2019

• Kung Fu practice - warm-ups, basics, Hsing-I 5 fists and new forms, 8 Immortals sword, Ba Gua dao (1.25 hrs.)

• Crossfit (1 hr.)

Trap Bar Deadlift (low handles) 5RM - worked up to 150 lbs.

SA KB Press x 8 / arm @ 10 kg

WOD L1 - 7:17 completed (actually liked this WOD)

5 Rounds:
20 Air Squats
15 H2H Swings @ 16 kg
10 Hang Dumbbell Snatches (total) @ 30 lbs.

 

8/12/2019

• Kung Fu practice - warm-ups, Wudang Yongguan (1 hr.)

• Crossfit (1 hr.)

Overhead Squat 3RM - worked up to 65 lbs.

WOD L2 - completed 3 rounds +16 (worked with Mike who is great, but I was lagging)

Partner WOD - 4 Rounds:
300m Run
4 Alternating Rope Climbs
14 Overhead Squats @ 65 lbs.
-Both partners run each round; partition inside movements-

​

8/11/2019

• Kung Fu practice - warm-ups, basics, Er Lu, Hsing-I Monkey Siba (1 hr.)

• Aerial practice - silks and hoop (bought aerial boots finally and can't wait for them to arrive, exciting!) (1 hr.)

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8/10/2019

• Aerials at Joe's - silks and hoop - basic stuff (3 hrs.)

​

8/9/2019 - working on the house

​

8/8/2019

• Kung Fu lesson - Hsing-I forms and learn ed Monkey Siba (1 hr.)

​

8/7/2019

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

​

8/6/2019

• Kung Fu practice - warm-ups, partial basics, Hsing-I 5 fists and forms, Ba Gua dao (1 hr.)

• Crossfit (1 hr.)

WOD L2 ​

EMOM 20 Minutes:
2 Deadlifts @ 123 lbs.
5 Hand Elevated Push Ups

 

8/5/2019

• Kung Fu practice - warm-ups, basics, Er Lu, Wudang Yongquan (is practice sometimes like checking a box?  Oh yes, but better that the box is checked by a half-hearted practice than do no practice at all.) (1 hr.)

​

8/4/2019

• Yoga class (90 mins.)

• Aerial silks practice - figured out the hip-key to catchers puzzle and worked some other hip-key related stuff (1 hr.)

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

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8/3/2019

• Kung Fu practice - warm-ups, partial basics, Er Lu, sword forms for Baltimore (1 hr.)

• Crossfit (1 hr.)

Power Clean + Push Press x2+3 - worked up to 78 lbs.

Band Pull Apart x15 / Gymnastics Kip

WOD - L2 scaled first 2 rounds and L1 second 2 rounds - completed 15:53 (what a horrible WOD!)

40 Double Unders/100 Single Unders
20 Slamball Step Ups (total)@ 25 lbs./20 Step Ups
10 Dumbbell Push Press @ 25 lbs.
100m Farmers Carry @ 16 kgs.

• Aerials at Joe's - all silks, all familiar stuff, not a great practice, but oh well (2 hrs.)

 

8/2/2019

• Kung Fu practice - warm-ups, basics, work on various potential Baltimore Tai Chi forms (1.25 hrs.)

​

8/1/2019 ​

• Kung Fu lesson - Hsing-I, including two-person forms with M. Liu (hope I did not hurt him with my coffee breath) (1 hr.)

• Crossfit (1 hr.)

Dumbbell Floor Press x15 @ 25 lbs.

Suitcase Lunge x8 / leg @ 25 lbs.

WOD L2 Rx - 12:16 completed (finished first on the leaderboard, for the first time in a while - very cool, and not because I row or run fast)

Buy-In: 500m Row
10→1
Pull Ups
Push Ups
2x Air Squats
Cash-Out: 400m Run

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