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TRAINING DIARY - FEBRUARY 2020

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2/27/2020 - Back on the silks.  So excited to be in the air again, especially after being told that it might not be possible.

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2/6/2020 - Completed my 1000 pull-up challenge!  This really kept my spirits up through a frustrating time.  Now onto the 500 L-sit pull-up challenge.

2/29/2020

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

  • PT exercises (30 mins.)

  • Wu Tai Chi practice session (1 hr.)

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2/28/2020

  • Kung Fu practice - warm-ups, Wu Tai Chi, Hsing-I forms (45 mins.)

  • PT exercises (30 mins.)

  • Crossfit (1 hr.)

muscle cleans w/ training bar​

pull-ups

banded walking

WOD - 16 rounds +6 completed

5 rounds 3:00 on/1:00 rest

KB split squat @ 12 kg/3 Toes-To-Bar

6 push-ups

9 air squats

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2/27/2020

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

  • PT exercises (30 mins.)

  • Aerial silks practice - warm-up, basics climbs (20 mins.)

  • MASSAGE (2 hrs.)

 

2/26/2020

  • PT exercises (40 mins.)

  • Kung Fu practice - warm-ups, basics (kicks only), Wu Tai Chi, Hsing-I 5 fists and Chicken Siba (1 hr.)

  • Yoga class (90 mins.)

 

2/25/2020

  • PT exercises (30 mins.)

  • Crossfit (1 hr.)

DB  bench press - worked up to 25 lbs.​

DB rows - worked up to 25 lbs.

WOD

3 rounds:

bike 1:00 on/2:00 off

  • Kung Fu review - Wu Tai Chi first part (40 mins.)

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2/24/2020

  • Kung Fu practice - warm-ups, basics (kicks only), Tai Chi 40, Hsing-I 5 fists and forms (1 hr.)

  • PT session

  • PT exercises (20 mins.)

  • Aerial silks practice - warm-up, French climb, Russian climb (15 mins.)

 

2/23/2020

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

  • L-sit pull-up challenge

  • PT exercises (45 mins.)

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2/22/2020

  • PT exercises (15 mins.)

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2/21/2020

  • Kung Fu practice - warm-ups, Wudang Yuangong, 42 Tai Chi sword (45 mins.)

  • Crossfit (1 hr.)

DB split squat x8/leg @ 15/20 lbs.​

PVC OHS practice

chin-up hangs

WOD

4 rounds

bike 2:00

bear crawl 1:00

rest :30

  • PT exercises (20 mins.)

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2/20/2020

  • Kung Fu practice - warm-ups, Tai Chi 40 (45 mins.)

  • PT exercises (15 mins.)

  • PT session (1 hr.)

 

2/19/2020

  • Kung Fu practice - warm-ups, Wudang Yuangong (45 mins.)

  • PT exercises (30 mins.)

  • Yoga class (90 mins.)

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2/18/2020

  • Kung Fu practice - warm-ups, Liu He Ba Fa, Hsing-I 5 fists and linking forms (45 mins.)

  • Crossfit (1 hr.)

DB bench press x8 @ 15/20 lbs.​

DB split squat x8/leg @ 15/20 lbs.

WOD - 13:52 completed

2 rounds w/ 2:00 rest

15 pull-ups

20  air squats

30 push-ups

20 alternating lunges

15 ring rows

  • PT exercises (30 mins.)

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2/17/2020

  • PT exercises (20 mins.)

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2/16/2020

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

  • PT exercises (30 mins.)

  • L-sit Pull-up challenge

 

2/15/2020

  • Kung Fu practice - warm-ups. Liu He Ba Fa (30 mins.)

  • Crossfit (1 hr.)

DB muscle snatch​ x6 per arm 10/15 lbs.

OHS practice with PVC

Med-Ball deadbugs

WOD

air bike 15:00 (:30 hard/:30 easy)

  • PT exercises (30 mins.)

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2/14/2020

  • PT exercises (30 mins.)

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2/13/2020

  • PT exercises (30 mins.)

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2/12/2020

  • PT session (1 hr.)

  • Yoga class (90 mins.)

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2/11/2020

  • PT exercises (30 mins.)

  • Crossfit (1 hr.)

Split squat @ 10 kg​

Dips

L-sits

Half TGU @ 15 lbs.

WOD - 14:00

airbike 2:00/row 2:00

 

2/10/2020

  • PT exercises and stretching (45 mins.)

  • L-sit pull-up challenge

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2/9/2020

  • PT exercises (30 mins.)

  • L-sit pull-up challenge

  • Kung Fu practice - warm-ups, Liu He Ba Fa part 1 (45 mins.)

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2/8/2020

  • Kung Fu practice - warm-ups, Wudang Yuangong  (30 mins.)

  • PT exercises (45 mins.)

  • L-sit pull-up challenge

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2/7/2020

  • PT exercises (45 mins.)

  • L-sit pull-up challenge

 

2/6/2020

  • Crossfit (1 hr.)

DB rows @ 15/20 lbs.​

Ring push-ups x3

Box step-ups x10

WOD

bike - 4:00 on, 3:00 rest, 3:00 on, 2:00 rest, etc.

  • PT exercises (30 mins.)

  • Pull-up challenge - completed number 1000! (started 11/10/2019)

 

2/5/2020

  • PT exercises (45 mins.)

  • Pull-up challenge

  • Kung Fu practice - warm-ups, Wudang Yuangong, Chen Yi Lu (45 mins.)

 

2/4/2020

  • PT exercises (30 mins.)

  • Pull-up challenge

  • Crossfit (1 hr.) (had to modify pretty much everything, but wonderful to have coaches willing to go the extra mile and tailor a work-out for me)

DB floor press  5 x 10 @ 15/20 lbs.​

band pull apart x15

WOD

air bike 11:00 - alternating 1:00 easy/1:00 on

 

2/3/2020

  • PT exercises (45 mins.)

  • Pull-up challenge

  • Kung Fu practice - warm-ups, Chen Yi Lu (30 mins.)

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2/2/2020

  • Yoga class (kind of bittersweet - so glad to be back in class, but sad that I could do so little) (90 mins.)

  • PT exercises (30 mins.)

  • Pull-up challenge

  • Kung Fu practice - warm-ups, Chen Yi Lu, Hsing-I 5 fists and linking forms (30 mins.)

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2/1/2020 - work travel day​ 

 

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