STRIKE, BEND, LIFT, & FLY

6/30/2020

• PT exercises (20 mins.)

• juggling practice (30 mins.)

• Aerial silks practice - review materials from prior lessons (1 hr.)

• Aerial silks private lesson - review and expand on J-flip, further work on infinity dive, learn set up for Illusion dive (1 hr.)

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6/29/2020 - NECCA on-line program (4.5 hrs.)

• warm-up

• flexibility - back-bending prep work

• hand balancing

• conditioning - push-ups, rows, hollow and arc holds

• discussion of circus styles

• postural awareness while walking

 

6/28/2020

• PT exercises (15 mins.)

• Aerials silks practice - review rolls, dives, and drops from recent lessons (1 hr.)

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6/27/2020

• PT exercises (20 mins.)

• practice juggling - so bad, haha (20 mins.)

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6/26/2020 - NECCA on-line program (5.5 hrs.)

• private lesson on silks - reviewed j-flip, basic salto drop, salto with overhead grip, salto with shoulder drape, learn set-up for illusion drop progression

• warm-up

• juggling lesson

• discussion time with coaches

• creative movement exercise

• conditioning/cool-down

 

6/25/2020

• PT exercises (20 mins.)

• Aerial silks practice - review "Down in My Own Tears," review flips from private lesson, secretary drop (1 hr.)

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6/24/2020 - NECCA on-line program (5.5 hrs.)

• warm-up

• handstand training

• conditioning

• flexibility training

• creative movement exercise

• private lesson on silks - reviewed footlocks, full secretary drop, J-flips from arrow and star-drop wrap, review black dove 

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6/23/2020

• PT exercises (20 mins.)

• Aerial silks lesson - review footlocks, J-flips from arrow and star-drop wrap (1 hr.)

 

6/22/2020 - NECCA on-line program  (4.5 hrs.)

• warm-up

• flexibility training

• handstand training

• conditioning

• postural awareness

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6/21//2020

• PT exercises (15 mins.)

• Aerial silks practice - little bit of everything (1.5 hrs.)

 

6/20/2020

• Kung Fu practice - Tan Tui 1-7 (1 hr.)

• Kung Fu lesson - review Tan Tui 1-7 and learn 8 & 9 (1 hr.)

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6/19/2020

• PT exercises (15 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa (1st half), Tan Tui 1-4 (1 hr.)

• Crossfit (1 hr.)

WOD - ​ 6 rounds +111 completed

AMRAP 12 minutes
5, 10, 15, 20, 25, 30… 
Sit Ups
2x Single Unders
10 SA DB OH lunges (total)
Part 2:
Run 1 Mile

 

6/18/2020

• PT exercises (15 mins.)

• Aerial silks practice - bicycle climb, "Dusty Trials" development, wheel-downs, front balance to hip-key (1.25 hrs.)

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6/17/2020

• Kung Fu practice - warm-ups, Liu He Ba Fa (1st half), Tan Tui (45 mins.)

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6/16/2020

• PT exercises (15 mins.)

• Aerial silks practice - angel roll-up prep, basic climbs, bicycle climb (45 mins.)

• Crossfit - outside workout (1 hr.)

complex and carries with 20 kg KB​

WOD - 3 rounds 

21 KB swings @ 16 kg

15 push-ups

9 ball slams @ 25 lbs.

300m run

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6/15/2020

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

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, Russian twist climb, inverted climbs, work on sequence to "Dusty Trails" exploring hip-key to catchers transition (1.25 hrs.)

 

6/14/2020

• PT exercises (20 mins.)

• Aerial silks practice - inverted climbs, wheel-downs, front balance to hip-key, "Shambala" development (1 hr.)

 

6/13/2020

• Kung Fu lesson - Tan Tui 5-7 (I was so tired due to stupid work turmoil, but I decided to show up to this lesson so that the crap did not overwhelm the good.  My master was very gracious and understanding, immediately recognizing his student vulnerability at the moment, but still  urging me to make it a useful session.  People of the caliber and humanity of my teacher are the ones with whom I need to spend my time and my life's energy .  Not these other assholes who I currently work for.  Sometimes a kung fu lesson is about so much more than just about how do do some moves.  Kung fu is really about cultivation of character.)

• PT exercises (15 mins.)

• Aerial sling play - trying out some open hammock stuff that I saw on instagram, much needed fun and diversion (45 mins.)

 

6/12/2020

• PT exercises (30 mins.)

• Aerial silks practice - angel roll-up prep, front balance into hip-key, knee-lock roll-up combo, Buddha sequence, "Shambala" development (1 hr.)

• Crossfit (1 hr.)

Alternating EMOM 30 minutes:
100 Single Unders
5x5 Fwd / Rev. Bear Crawl

20 sandbag RDLs
20 Lateral Lunges 
15 High Low Plank 
20 Bench Hip Thrust​

 

6/11/2020

• PT exercises (20 mins.)

• Kung Fu review - Tan Tui (30 mins.)

 

6/10/2020

• PT exercises (30 mins.)

• Aerial silks practice - wheel-downs, knee-lock roll-up combo, double catchers split, flag/front balance/hip-key (1 hr.)

 

6/9/2020 - work day

 

6/8/2020

• PT exercises (20 mins.)

• Aerial silks practice - angel roll-up prep, bicycle climb, knee lock roll-up combo, flag/front balance/hip-key, single foot-lock to hip-key (1 hr.)

• Crossfit (1 hr.) - so proud of my Crossfit gym for disaffiliating from Crossfit HQ over the ignorance displayed regarding BLM and matters of racial injustice.  I am trying to sort through whether or not to use to name "Crossfit" going forward on this site.  

WOD - 17:33 completed

7 Rounds, For Time:
5 SA Push Press + 5 Thrusters, L
12 sandbag RDL
5 SA Push Press + 5 Thrusters, R
15 Double Unders  + 50 Single Unders

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6/7/2020

• PT exercises (20 mins.)

• Aerial sling practice - Lena sequences, free play (1 hr.)

• Kung Fu review - Tan Tui 4 (20 mins.)

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6/6/2020

• Kung Fu lesson - review Tan Tui 1-3 and learn 4, review Tai Chi 24 (1 hr.)

• PT exercises (20 mins.)

• Aerial sling practice - Lena sequences, free play (1 hr.)

 

6/5/2020

• PT exercises (30 mins.)

• making NECCA application video (30 mins.)

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6/4/2020

• PT session (1 hr.)

• Aerial silks lesson - via Zoom, foot-locks (including tension lock), work on wheel-down (super tips, which make me think I might actually be able to get this skill), niffy transition from single foot-lock to hip-key (1 hr.)

 

6/3/2020

• PT exercises (20 mins.)

• Aerial silks practice - angel roll-up prep, bicycle climb, knee-lock roll-up combo, Fred Deb sequence, catchers leg triple-wrap (1 hr.)

• Crossfit - via Zoom  (1 hr.)

WOD

EMOM 14 minutes:
1) 4 sandbag shoulders + 4 sandbag RDL + 9 Push Ups
2) 12 goblet squat @ 20 lbs + 6 High to Low Plank

 

6/2/2020

• PT exercises (20 mins.)

• Aerial silks practice - angel roll-up prep, bicycle climb, knee-lock roll-up combo (1 hr.)

• Yoga class - via Zoom (90 mins.)

 

6/1/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-up, Tan Tui 1-3 (45 mins.)

• Crossfit - via Zoom

WOD - 4 rounds +190  completed (a real just-keep-moving WOD)​

AMRAP 15 minutes:
20, 40, 60, etc...Double Unders
10, 20, 30, etc... No Jump Burpee Sprawls
10, 20, 30, etc... Walking Lunges
5, 10, 15, etc... Push Ups

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