STRIKE, BEND, LIFT, & FLY

​8/31/2020

• Aerial silks lesson - angel roll-up, back dive, Illusion, beats (1 hr.)

 

8/30/2020

• PT exercises (20 mins.)

• Aerial silks practice - knee climb, review belay entries, wheel-downs, review various flips and drops, run through "Shambala" (1 hr.)

​

8/29/2020

• PT exercises (30 mins.)

• Aerial silks practice - russian corkscrew, knee climbs, angel roll-ups, review belay entries, run through "Shambala" (1.5 hrs.)

​

8/28/2020

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

 

8/27/2020

• Kung Fu practice - warm-ups, Wu Tai Chi, Tan Tui 7-12, new Tan Tui form, Hsing-I sword form (1 hr.)

• PT exercises, kung fu review, and flexibility (1 hr.)

• Aerial silks practice - warm-up, review Belay for Days material, run through most of "Shambala", experiment with rigging  and run through part of "Drown in My Own Tears" (1.5 hrs.)

 

8/26/2020

• Kung Fu practice - warm-ups, Wu Tai Chi, new Tan Tui form, Hsing-I 5 fists and forms, Tai Chi 42 sword (1 hr.)

• PT exercises, push-up form practice, hip-flexor stuff, flexibility (1 hr.)

• Training Club - virtual (1 hr.)

core​ strength - 3 rounds

hollow holds 10-15 breaths

3 superman holds 3-5 count

plank to toe touch x20

WOD - 7:46 first part, 16:33 finish

In 11 minutes, 
100-80-60-40-20 Single Unders
50-40-30-20-10 Sit Ups
-Then-
For Time:
18-15-12-9-6-3
Burpees 
Air Squats

 

8/25/2020

• Kung Fu practice - warm-ups, Wu Tai Chi, new Tan Tui form, Tai Chi 42 sword (1 hr.)

• PT exercises (15 mins.)

• Aerial silks practice - work on banana-split and posting into knee belay sequences, work on "Shambala" (1 hr.)

• Yoga class (90 mins.)

 

8/24/2020

• Training Club - virtual (1 hr.)

core strength - 3 rounds​

double leg raises x10

single leg glute bridges 10/leg

Russian twists x20

WOD  - :30 on / :30 off x 30 minutes:

Step Through Lunges (switch legs each round)
Mt. Climbers
Bear Crawl
Air Squats
Burpees

• flexibility (20 mins.)

​

8/23/2020

• PT exercises (30 mins.)

• Belays for Days workshop - learned two sequences - cocoon belay and hip-key trap belay entry.  Really liked the hip-key trap since I like anything involving a hip-key, although a little disappointed that the sequence required a foot-lock later on, since I always prefer any sequence without a foot-lock.   (2 hrs.)

• review and video workshop sequences (20 mins.)

 

8/22/2020

• PT exercises and warm-up for aerial workshop (45 mins.)

• Belays for Days workshop - learned two sequences for entry into belay - banana-split roll-around entry and posting into thigh/knee belay with arm-breaker poses.  Lots of different stuff and new ideas.  (2 hrs.)

• review and video workshop sequences (30 mins.)

​

8/21/2020 - work day

 

8/20/2020

• Kung Fu practice - warm-ups, Tai Chi 40, Tan Tui 7-12, new Tan Tui form, Hsing-I 5 fists and forms (1 hr.)

• Training Club (1 hr.)

Sumo Deadlifts 8 x 4 reps @  93 lbs.​

WOD L1 - 4 rounds +38

AMRAP 12 Minutes: 
7 2DB Thrusters @ 20 lbs.
15 Kettlebell Swings @ 16 kg
7 Pull-ups
75 Single Unders

• PT exercises, tri-ceps band pulls, foam-rolling (1 hr.)

​

8/19/2020

• Kung Fu practice - warm-ups, Tai Chi 40, Tan Tui 1-6, new Tan Tui form (40 mins.)

• PT exercises, hip flexor strengthening, headstands, flexibility (1 hr.)

• Aerial silks practice - work through belay tutorial video in preparation for workshop (1.5 hrs.)

​

8/18/2020

• Kung Fu practice - warm-ups, Tai Chi 40, Tan Tui 7-12, new Tan Tui form,  Hsing-I 5 fists and Chicken Siba (1 hr.)

• PT session (1 hr.)

• Yoga class - twisting (90 mins.)

 

8/17/2020

• Kung Fu practice - warm-ups, Tai Chi 40, Tan Tui 7-12, new Tan Tui form, Hsing-I 5 fists and forms (1 hr.)

• PT exercises, basics kicks sequence, ring chin-ups 3x5, flexibility (1 hr.)

• Training Club - via Zoom (1 hr.)

core and glutes work

Alternating EMOM - 20 mins. (all body-weight WOD was exhausting, but satisfying)

5 burpees/15 sit-ups

5 jump squats/15 push-ups

5 burpees/ 20 reverse lunges

5 jump squats/20 mountain climbers

​

8/16/2020

• Kung Fu review - Tan Tui 1-11 (40 mins.)

• PT exercises (15 mins.)

• Aerial silks practice - Russian corkscrew, double-knee climb, explore possible "Appalachian Nightmare" movements (1 hr.)

• Kung Fu lesson - review Tan Tui 1-11, learn Tan Tui 12, begin learning form incorporating Tan Tui movements (1 hr.)

​

8/15/2020

• Aerials at Joe's - warm-up, Shambala sequences, review recent NECCA material, tried a few APTV moves (thigh wheel-down and split lever), rehearse "Drown in My Own Tears" (2.5 hrs.)

​

8/14/2020 - sick day

​

8/13/2020

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

 

8/12/2020

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

• PT exercises, headstands, crow pose, flexibility (1 hr.)

• Aerial silks practice - angel roll-ups, double-knee climb, mermaid/Buddha climb, same-side standout and split, belay entries, front-balance to hip-key (1 hr.)

​

8/11/2020

• Training Club (1 hr.)

Front Squats, 5-5-5 - worked up to 68 lbs.
Chin Ups x5​

WOD L1 - 5 rounds +38

AMRAP 12 Minutes:
3-6-9-12-15... 
Goblet Squat
Kettlebell Swings 
Cal Row

• Kung Fu review - Tan Tui (40 mins.)

• Yoga class - hamstrings (90 mins.)

 

8/10/2020

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

• PT exercises and flexibility (1 hr.)

• Aerial silks practice - Russian corkscrew, learn mermaid/Buddha climb, work on "Shambala" (exhausting in the heat and with sticky fabric) (1 hr.)

 

8/9/2020

• PT exercises (20 mins.)

• Aerial silks practice - Russian corkscrew, split fabric double-knee climb, tried ti figure out croc and single silk hip-key stuff it roll (1.25 mins.)

​

8/8/2020

• PT exercises (20 mins)

• Aerial at Joe's - angel roll-ups, Shambala elements, rehearse "Drown in My Own  Tears", wheel-downs (2 hrs.)

​

8/7/2020 - rest day

​

8/6/2020

• PT exercise (20 mins.)

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

• Training Club (1 hr.)

Barbell Press x5 @ 48 lbs.
Chin Up Practice​

WOD L1 - 6 rounds completed

AMRAP 12 Minutes: 
5 2DB Push Press @ 25 lbs.
5 T2B
5 2DB Front Squats @ 25 lbs.
5 Ring Rows 
Run 200 Meters

• MASSAGE (2 hrs.)

 

8/5/2020

• Kung Fu practice - warm-ups, Wudang Yuangong, Tan Tui 1-11 with emphasis on 10 & 11 (1 hr.)

• PT exercises, pull-ups/push-ups, gentle stretching (1 hr.)

• Aerial silks practice - creative play time - tried some pretty goofy stuff, most of it looked shockingly bad on video with occasional moments of something worthwhile, but I am told that is how it works (2 hrs.)

 

8/4/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Tan Tui 10 and 11 (40 mins.)

• Training Club (1 hr.)

Tempo 2DB Floor Press x 6 @ 25/30 lbs.
Parallel Stance DB Rows x 8 / arm​ @ 30 lbs.

WOD L1 - 6 rounds +2 completed

AMRAP 15 minutes:
4, 6, 8 reps
Sandbag Front Squat (total)  @ 40 lbs.
Sandbag Shoulder @ 40 lbs.
2DB Press  @ 20 lbs.
Run 200 meters

• Yoga class (90 mins.)

 

8/3/2020

• Kung Fu practice - warm-ups, Wudang Yuangong, Tan Tui 1-11 (1 hr.)

• PT exercises, pull-ups/push-ups, hip flexor strengthening, flexibility (1 hr.)

• Aerial silks practice - angel roll-ups, The Illusion, infinity thread-through, work on transition from knee-lock to secretary drop, "Shambala" (1 hr.)

​

8/2/2020 - rest day

 

8/1/2020

• PT exercises and gentle stretching (40 mins.)

• Kung Fu review - Tan Tui 1-9 (30 mins.)

• Kug Fu lesson - review Tan Tui 1-9 and learn 10 and 11 - for the record, Tan Tui is exhausting (1 hr.)

​​

Previous Month