STRIKE, BEND, LIFT, & FLY

7/31/2017

• Yoga practice - modified gentle routine (25 mins.)

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7/30/2017 - sick, no practice

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7/29/2017

• Crossfit (1 hr.)

2DB Floor Press, 4×8 reps @ 30 lbs.
SA Row x10 / arm @ 25 lbs.

WOD L2 - 7 rounds +5 completed - this WOD felt absolutely miserable from start to finish

AMRAP 12 minutes:
Partner A:
2KB Rack Walk, 2 Laps @ 12 kg
Partner B:
AMRAP
10 2-Hand KB Cleans @ 20 kg
5 Goblet Squat @ 20 kg

• Aerials practice - silks and hoop (3 hrs.)

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7/28/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Tai Chi 24, Da Bei (21:53) (1 hr.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

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I was not feeling any of it today, but that is when it helps to just have a routine.  Not every training day will be spectacularly fun, but at least there is satisfaction in getting the essential work done.

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7/27/2017

• Kung Fu lesson - Yan Qing, Wudang Yongquan, Dragon Phoenix, relearning Flying Rainbow sword (1 hr.)

• Crossfit (1 hr.)

Push Press x5 - worked up to 73 lbs.

pull-up practice (Coach Marcos explained the basics of butterfly kipping, a new frontier toward even faster pull-ups)

WOD L1 - 5 rounds, completed 12:03

dead lift, muscle clean, push press x4 @ 65 lbs.

5 box jumps @ 20 inches

200 meter run

rest 1 min. between rounds

• Yoga practice (25 mins.)

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7/26/2017

• Kung Fu practice - basics, Tai Chi 24, Yan Qing, Flying Rainbow sword, Dragon-Phoenix (1.25 hrs.)

• Yoga class - forward bends (90 mins.)

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7/25/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Yan Qing, relearn Flying Rainbow sword (1.25 hrs.)

• Crossfit (1 hr.)

Snatch Deadlift, 3×5 reps - worked up to 123 lbs.

pull-up practice

WOD L2 Rx - 7 rounds +7 completed

AMRAP 12 minutes:
6 Sandbag Cleans @ 40 lbs.
6 Burpee Sprawl + Box Jumps @ 20 inches
6 Alternating Sandbag Shoulder + Squat @ 40 lbs.
6 Push Ups

• Yoga practice (25 mins.)

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7/24/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Hua Gong, relearn Flying Rainbow sword (1.25 hrs.)

• Yoga practice (25 mins.)

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7/23/2017

• Run to and from yoga class (20 mins.)

• Yoga class (90 mins.)

• Kung Fu lesson - Da Bei Chuan, Dragon-Phoenix (1 hr.)

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7/22/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Tai Chi 24, Da Bei Chuan (22:41) (1 hr.)

• Crossfit (1 hr.)

Paused 2KB Front Squat, 4×6 reps @ 12 kg
Box Jump x4 reps @ 20 inches

WOD L2 - Partner WOD, 3 rounds +26 completed (worked with Emily who is new to CFSS, but clearly not new to Crossfit; I felt good to just be able to keep up with her)

AMRAP 15 minutes:
1) 400m Run
2) 15 Wall Balls @ 10 lbs. (Emily @ Rx 14 lbs.)
12 OH Plate Lunges @ 25 lbs.
9 Kettlebell Swings @ 24 kg

• Aerials lesson - silks, working double foot lock moves, learned "the baley", but need to work on my basic foot lock too (1 hr.)

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7/21/2017 (bit of a rest day)

• Teach Tai Chi class (1 hr.)

• Yoga routine (30 mins.)

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7/20/2017

• Kung Fu lesson - Dragon-Phoenix double jian, Chin Lung sword, Wudang Yongquan, Liu He Ba Fa (90 mins.)

• Crossfit (1 hr.)

trap bar deadlift - worked up to 170 lbs. x4

WOD L2 - completed 8:25

For time:
21-15-9
Deadlifts @ 113 lbs.
Push Ups
Calorie Row

• MASSAGE - best day of the month (2 hrs.)

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7/19/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Tai Chi 24, Da Bei Chuan (22:48) (1 hr.)

• Yoga class (90 mins.)

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7/18/2017

• Kung Fu practice - basics, Liu He Ba Fa, Tai Chi 13 sword, Hsing-I dao short form (1 hr.)

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7/17/2017

• Kung Fu practice - basics, Liu He Ba Fa, Hsing-I dao short form, Dragon-Phoenix (1.25 hrs.)

• Crossfit (1 hr.)

press - worked up to 63 lbs. x5

WOD L2 - EMOM 10 minutes:

5 Toes To Bar (so happy to finally feel good about T2B)
5 Thrusters @ 65 lbs. (should have gone a little heavier in retrospect)

• Yoga practice (25 mins.)

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7/16/2017

• Run to and from yoga class (20 mins.)

• Yoga class - twisting, upper v. lower spine

• Kung Fu lesson - Yan Qing, Dragon-Phoenix, Liu He Ba Fa (1 hr.)

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7/15/2017

• Crossfit (1 hr.)

Box Jump x3 @ 20 inches
Weighted Chin Up x3 with 20 lb. weight vest
2DB RDL x10 @ 30 lbs.

WOD L2 - 4 Rounds (For load):

2 Laps, Loaded Carry*
12 2DB Floor Press @ 30 lbs.
Sled Push (high/high) + 50 lbs.
*alternate each round between Goblet Rack Walk @ 24 kg & Farmers Carry @ 20 kg.  Rest as needed between rounds.

• Yoga practice (20 mins.)

 

7/14/2017

 

• Kung Fu practice - basics, Tai Chi 24, Liu He Ba Fa review, Dragon-Phoenix review (1 hr.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (a bit like hot yoga in my attic) (25 mins.)

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7/13/2017

• Kung Fu lesson - Liu He Ba Fa, Dragon-Phoenix, Tai Chi 13 sword (1 hr.)

• Crossfit (1 hr.)

back squat - worked up to 3x 133 lbs.

WOD L2 - 127 reps. completed

2 Rounds:
1) 1:00 Assault Bike (Calories)
2) 1:00 Alternating Dumbbell Snatch @30 lbs.
3) 1:00 Wall Balls @ 10 lbs.
4) 1:00 Box Jump Overs @ 20 inches
5) 1:00 Rest
 -Rest :20 between stations-

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7/12/2017

• Kung Fu practice - basics, Tai Chi 40, Yan Qing form, Tai Chi sword 13, Dragon-Phoenix, Tai Chi 24 (1.25 hrs.)

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7/11/2017

• Kung Fu practice - basics, Tai Chi 40, Chinling sword (relearning) (1 hr.)

• Crossfit (1 hr.)

muscle clean + paused front squat - worked up to 73 lbs.

WOD L1 - 12:03 completed

2 Rounds For Time:
300m Run
100m 2KB Rack Walk @ 16 kg
30 SA Kettlebell Swings @16 kg
100 Single Unders
250m Row

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7/10/2017

• Kung Fu practice - basics, Liu He Ba Fa, Wudang Yongquan (1.25 hrs.)

• Yoga practice (25 mins.)

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7/9/2017

• Run to and from yoga class (20 mins.)

• Yoga class (90 mins.)

• Kung Fu review with Pete - Liu He Ba Fa, Dragon-Phoenix (45 mins.)

• Kung Fu lesson - Liu He Ba Fa, Tai Chi 13 sword, Dragon-Phoenix (1 hr. and cookies afterward)

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7/8/2017

• Kung Fu practice - warm-ups, pu bu 40x4, Tai Chi 40, Chinling sword (relearning) (1.5 hrs.)

• Yoga practice (25 mins.)

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7/7/2017

• Kung Fu practice - warm-ups, pu bu 40x4, Tai Chi 24, Hua Gong (1 hr.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

• Crossfit (1 hr.)

push-press worked up to 73 lbs. x5

WOD L2 - Alternating EMOM 12:00

7 2DB Push Press @ 30 lbs.
7 Barbell Front Squat @ 75 lbs. (clean from floor)
1-2 Rope Climbs

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7/6/2017

• Kung Fu practice - warm-ups, pu bu 40x4, Tai Chi 24, Da Bei Chuan (22:36, ok) (1 hr.)

• Yoga practice (25 mins.)

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7/5/2017

• Kung Fu practice - warm-ups, pu bu 40x4, Tai Chi 40 (relearning) (1 hr.)

• Yoga class - hamstring focus (90 mins.)

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7/4/2017

• Crossfit (1 hr.)

warm-ups

WOD L2 - completed 21:16 (partnered with Andrea who is so great to work with, hugely motivating)

Partner “Daniel” – For time:
60 Pull Ups (partitioned in 5s)
400m Run
42 Thrusters @ 55 lbs. (Andrea @ Rx 65 lbs.)
800m Run
42 Thrusters
400m Run
60 Pull Ups

• Yoga practice - definitely needed to work shoulder opening moves after all those pull-ups, should pay dividends in terms of tomorrow's soreness (25 mins.)

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7/3/2017

• Kung Fu practice - basics, Tai Chi 24, Wudang Yongquan, Yan Qing, Tai Chi 13 sword, Dragon-Phoenix, staff drills (1.25 hrs.)

• Yoga practice (25 mins.)

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7/2/2017

• Run to and from yoga class (very hot, took it slow) (20 mins.)

• Yoga class (90 mins.)

• Kung Fu lesson - Liu He Ba Fa, Dragon-Phoenix (1 hr.)

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7/1/2017

• Kung Fu review with Pete - Liu He Ba Fa (1 hr.)

• Crossfit (1 hr.)

Hang DB Snatch - 30/35 lbs. x6

box jumps @ 20 inches x5

WOD L1 - 4 rounds +14

Partner WOD – AMRAP 15 minutes:
1) 8 2KB Deadlift @24 kg. + 12 Ball Slams @ 25 lbs.
2) 100m DB Farmers Carry @ 35 lbs.
-After both partners complete each station, 200m Run-

• Aerial practice - silks and hoop (joined one of my practice mates in her conditioning routine, and found out that three consecutive climbs on silks is seriously tough - obviously, need to keep doing that) (3 hrs.)

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Wow, a pretty tiring day.

 

 

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