STRIKE, BEND, LIFT, & FLY

10/31/2019 - rest day

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10/30/2019 - rest day

 

10/29/2019 - rest day

 

10/28/2019

• Kung Fu practice - warm-up and Da Bei Chuan (45 mins.)

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10/27/2019

• Yoga class (90 mins.)

• Kung Fu practice - warm-ups and Da Bei Chuan (45 mins.)

 

10/26/2019

• Kung Fu practice - warm-ups and Da Bei Chuan (1 hr.)

• Aerials at Joe's - all silks and a lot of foam rolling (2 hrs.)

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10/25/2019

• Kung Fu practice - Chen Yi Lu (15 mins.)

• Massage (2 hrs.)

 

10/24/2019

• Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I Liang Chuan and Za Shi Chui (1 hr.)

• Crossfit (1 hr.)

Front Squat 3x3 reps @ 63 lbs.

Strict Pull Up Practice - mixed grips x5

WOD L1 - 12:36 completed (just ran out of gas in the last round, surprising how quickly the stamina goes since ordinarily this would be pretty easy)

7 Rounds:

7 Calorie Row

5 Hang DB Power Snatches / arm @ 25 lbs.

7 Ball Slams @ 25 lbs.

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10/23/2019

• Yoga class - twisting (so I was very careful due to my on-going back issues) (90 Mins.)

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10/22/2019

• Kung Fu practice - warm-ups, Wudang Yongguan, Hsing-I 5 fists, Liang Chuan, and Za Shi Chui forms (1 hr.)

• Crossfit (1 hr.)

WOD (special back injury WOD)​

Every 3 mins.:

Barbell Press x6 @ 53 lbs.

Mixed grip chin-up x5

Ring support :15

Ring rows w/ pause x5

Conditioning:

8 Rounds:

:40 2KB Rack Carry @ 12 kg

:40 Farmers Carry @ 16 kg

-Rest :20 between stations-

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10/21/2019

• Kung Fu practice - warm-ups, Wudang Yongguan, Hsing-I 5 fists and Liang Chuan form (1 hr.)

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10/20/2019

• Yoga class - hip opening, my favorite (90 mins.)

• Kung Fu review - Wudang Yongguan (20 mins.)

• Kung Fu lesson - Hsing-I finish learning Liang Chuan form (1 hr.)

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10/19/2019

• Aerials at Joe's - silks and hoop (2 hrs.)

• Aerial silks lession at TSNY - further development of sequence from last week (1 hr.)

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10/18/2019

• Crossfit (1 hr.)

Muscle Clean + Push Press x5 (1+1)​ @ 53 lbs.

WOD - 4 rounds +21

AMRAP 15:00

10 cal row

1  TGU R/L @ 10 kg

10 ring rows

10 KB swings @ 16 kg

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

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10/17/2019

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

 

10/16/2019

• Kung Fu practice - warm-ups, Wudang Yongguan, Hsing-I Monkey Siba, Za Shi Chui, Liang Chuan (1 hr.)

• Yoga class (90 mins.)

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10/15/2019

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

• Crossfit (1 hr.)

Ring Push Up x5

C2B Pull Up Practice

Hollow Hold x:15-:30

WOD (modified) 

Alternating EMOM 16 minutes:

16 Slamball Lunges @ 25 lbs.

10 Push Ups + 5 Burpees

8 Ring Rows + 8 Ball Slams @ 25 lbs.

10 Toes to Bar

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10/14/2019

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

 

1/13/2019

• Yoga class (90 mins.)

• Aerial practice - warm-ups, silks review from lesson and Drown in my Own Tears practice, hammock play (i hr.)

• Kung Fu review - Chen Yi Lu/Er Lu (25 mins.)

• Kung Fu lesson - review Wudang Yuangong (1 hr.)

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10/12/2019

• Kung Fu practice - warm-ups, Yi Lu, relearningg Hsing-I dao (1 hr.)

• Aerial lesson at TSNY - Russian flirt into hip-key, variations from Sky Seat (1 hr.)

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10/11/2019

• Kung Fu practice - warm-ups, Liu He Ba Fa (45 mins.)

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10/10/2019

• Kung Fu practice - warm-ups, Wu Tai Chi (35 mins.)

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10/9/2019 - rest day for back

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10/8/2019 - rest day for back

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10/7/2019 - rest day for back

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10/6/2019

• Yoga class (90 mins.)

• Kung Fu review - CHen Yi Lu (30 mins.)

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10/5/2019

• Kung Fu practice - warm-ups, relearning Hsing-I dao form (1 hr.)

• Crossfit (1 hr.)

Alternating Sandbag Shoulder x4-6 @ 60 lbs.

SA Rack Walk x1 lap / side @ 20 kg

strict T2B x5

WOD L1 - 14:51 completed

3 Rounds:

200m Dumbbell Farmers Carry @ 25 lbs.

15 Dumbbell Thrusters @ 25 lbs.

20 Kettlebell Swings @ 16 kg

1:00 Single Unders

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10/4/2019

• Kung Fu practice - warm-ups, relearning Hsing-I dao form (1 hr.)

• Crossfit (1 hr.)

WOD L2 - 14 rounds +3/9 rounds +3 (loved this WOD, but seemed to have paid a price in terms of my back pain​)

AMRAP 10 Minutes:

3 Front Squats @ 75 lbs.

3 C2B Pull Ups

-Rest 5:00-
AMRAP 10:00

3 Hang Power Cleans @ 75 lbs.

3 Handstand Push Ups w/ 1 foam pad

-Unbroken sets only. Recommended :15-:30 rest between rounds-

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10/3/2019

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

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

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10/2/2019

• Kung Fu practice - Chen Yi Lu, relearn Hsing-I competition broadsword form (1 hr.)

• Yoga class - a little bit of this and a little bit of that (90 mins.)

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10/1/2019 ​

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

• Aerial hoop practice - stretching, conditioning, and messing around (1 hr.)

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