STRIKE, BEND, LIFT, & FLY

9/30/2019

• Kung Fu practice - warm-ups, Chen Yi Lu/Er Lu, Hsing-I 5 fists and new form (45 mins.)

• Crossfit (1 hr.)

Push Press + Thruster x3+3 @ 63 lbs.

Chin Up Practice

WOD L2 - 10:18 completed (my foot hurt, perhaps plantar fasciitis, so I was just happy to finish)

4 Rounds:

200m Run

12 Thrusters @ 55 lbs.

-Rest 1:00 between rounds-

 

9/29/2019

• Yoga class (90 mins.)

• Kung Fu practice - warm-ups, Hsing-I 5 fists, new form and Monkey Siba (1 hr.)

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

• Aerial silks practice - warm-up on sling, worked lots of different stuff on silks (1 hr.)

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9/28/2019 - rest day (except for a little aerial show-and-tell for friends)

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9/27/2019

• Crossfit (1 hr.)

Strict Press 3RM @ 63 lbs.

SA KB Row x8 / arm @ 12 kg

WOD L1 - 10:22 completed (still keeping the weight light due to my back)

5 Rounds:

1 Barbell Complex

200m Run

Barbell Complex = 3 Deadlifts + 3 Hang Muscle Cleans + 3 Push Press + 3 Front Squats

-1:00 rest between rounds-

10 strict pull-ups (PR)

• Kung Fu practice - warm-ups, Hsing-I 5 fists, new form, Monkey Siba, and Za Shi Chui (1 hr.)

 

9/26/2019

• Kung Fu lesson - Hsing-I forms (1 hr.)

• Aerial sling (1 hr.)

 

9/25/2019

• Crossfit (1 hr.)

Press - worked up to x3 58 ​ lbs.

DB SA rows @ 25/30 lbs.

handstand practice

WOD L2 Rx - 5 rounds +67 completed

AMRAP 12 Minutes:

7 Pull Ups

14 Push Ups 

21 Kettlebell Swings @ 16 kg

28 Walking Lunges

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

• Yoga class - twisting (90 mins.)

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9/24/2019

• Kung Fu practice - warm-up, new Hsing-I form (1 hr.)

 

9/23/2019

• Kung Fu practice - warm-ups, Yi Lu/Er Lu, new Hsing-I form (1 hr.)

• Crossfit (1 hr.)

Paused Back Squat + Back Squat 2x1+4 - worked up to 103 lbs. (still trying not to stress my lower back out - live to workout another day)​

WOD L2 - 10:34 completed (I have learned on this style of workout not to worry if it takes me longer than others on the rower because I can make it up on the T2B.  Also doing scaled weights because of my back made this pretty easy.)

Buy-In: 500m Row (completed in 2:20)

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

Dumbbell Thruster @ 25 lbs.

T2B

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9/22/2019

• Eskrima lesson - very fun and very basic because I know nothing (1.5 hrs.)

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

• Aerial hoop practice - lots of stretching and trying stuff out with the boots, more exploration of moves in the straps, trying out twisting/coiling stuff (1 hr.)

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9/21/2019

• Kung Fu practice (45 mins.)

• Crossfit (1 hr.) (went light, still mindful of my back)

Dumbbell Muscle Snatch + Hang Power Snatch x3+3 / arm​  - worked up to 30 lbs.

Bodyweight Mixed Grip Chin Up x5

WOD L1 - 13:00 completed (a photo finish)

• Aerials at Joe's - silks - basic stuff, but used the medium stretch fabric; hoop - just noodling around but found a new  crochet move in the straps which has potential (2 hrs.)

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9/20/2019

• Aerial silks practice - warm-up on sling, general silks work (1 hr.)

 

9/19/2019

• Kung Fu practice - warm-ups, Hsing-I 5 fists and forms (40 mins.)

• Kung Fu lesson - Hsing-I forms, learn more of new competition form (1 hr.)

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9/18/2019

• Kung Fu practice - warm-ups, Hsing-I 5 fists and forms (45 mins.)

• Crossfit (1 hr.)

just tried not to hurt myself​

• Yoga class - focus on pandangustasana (90 mins.)

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9/17/2019 - another rest day for the lower back

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9/16/2019 - rest day trying to let my lower back recover

 

9/15/2019

• Kung Fu - Liu He Ba Fa group practice session (2 hrs.)

• Aerials practice - warm-up on sling, silks review new entry to belay and old moves (1.25 hrs.)

 

9/14/2019

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

• Aerial lesson at TSNY - fabric theory for belay knot and work on new entry (1 hr.)

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9/13/2019 - day off for family matters

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9/12/2019

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

• Crossfit (modified workout because of my back (1 hr.)

Press x5 - worked up to 53 lbs.​

Conditioning

4 Rounds:

2 laps Farmers Carry @ 16 kg

:30-:45 Plank

1 lap Cross Carry (OH + SA Rack) / side @ 12 kg

:15-:30 Handstand Hold

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9/11/2019

• Aerial practice - warm-up on sling; silks - continued figuring out Fred Deb sequence and working Shambala elements; hoop - playing around with the new boots; back to sling for some free play (1.75 hrs.)

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9/10/2019

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

• Crossfit (1 hr.)

WOD L1 (this WOD was only remarkable in terms of how surprisingly unenjoyable)​

5 Rounds, for load: @ 63 lbs.

5 Deadlifts

5 Hang Muscle Cleans

5 Push Press

5 Front Squats

-Rest 2:00 between rounds. Bar cannot touch the ground once last deadlift is complete. All Rounds must be done at the same weight.-

 

9/9/2019

• Kung Fu practice - warm-ups, Yi Lu/Er Lu (trying to remember all the corrections from Sunday), Hsing-I 5 fists and forms - overall a very uninspired practice, but checking the box is always better than not checking the box) (1 hr.)

• Aerial practice - sling for warm-ups and exploring; silks - trying to figure out "Fred Deb sequence" from YouTube and work on Shambala piece; hoop to try out my new aerial boots - discovered that boots don't make the pain go away, but they do make the pain different and somehow easier to take (1.25 hrs.)

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9/8/2019

• Kung Fu lesson - review Chen Yi Lu/Er Lu - lots of details (1 hr.)

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9/7/2019

• Crossfit (1 hr.)

Partner WOD - 2 Rounds: 20 rounds +2  completed (worked with Breanna who is fabulous and very fun; however, I ripped my hand badly in this WOD which I usually avoid doing, no bueno)

Partner 1 - 600m Sandbag Carry @ 40#

Partner 2 - AMRAP:

3 C2B Pull Ups

4 Push Ups

9 KB Swings @ 24 kg

• Aerials at Joe's - on the new sling, but the rigging was too low at Joe's (2 hrs.)

• Aerial lesson at TSNY - fun lesson playing with stringing moves together and developing musicality, also reviewed 360 drop and unsuccessfully tried it without wraps (1 hr.)

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9/6/2019

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

• MASSAGE (2 hrs.)

 

9/5/2019

• Kung Fu lesson - Hsing 5 fist, forms, review Animals, begin learning LIang Chuan form - exhausting, but Hsing-I is always so much fun (1 hr.)

• Aerial Sling practice - rig my new equipment and then play, hahahaha! (2 hrs.)

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9/4/2019

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

• Crossfit (1 hr.)

Hang Power Clean + Hang Full Clean x1+3 - worked up to 78 lbs.​

WOD L2 - 13:12 completed

4 Rounds:

2 Rope Climbs

7 Hang Full Cleans @ 75 lbs.

300m Run

 

9/3/2019

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

• Crossfit (1 hr.)

Paused Back Squat + Back Squat 2x4+1 - worked up to 103 lbs.

SA DB Press x8 @ 20 lbs. / Kipping Practice

WOD L2

5 2DB Thrusters @ 25/30 lbs.

5 T2B

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9/2/2019

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

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

 

9/1/2019 ​

• Yoga class - twisting focus (90 mins.)

• Kung Fu lesson - Hsing-I Monkey Sib and Za Shi Chui, Yi Lu/Er Lu (1 hr.)

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