STRIKE, BEND, LIFT, & FLY

8/3/2017 - super-proud of this . . .  years in the making

8/31/2017

• Kung Fu lesson - Liu He Ba Fa, Dragon-Phoenix, Hsing-I sword, Flying Rainbow (1 hr.)

• Crossfit (1 hr.)

Hang Power Clean + Jerk, 1+5 -worked up to 78 lbs.

WOD L2 - Alternating EMOM 12 minutes:

Even: 6 Push Press @ 65 lbs. + 6 Burpees
Odd: 6 Front Squat @ 65 lbs. + 6 Toes To Bar

(In retrospect, I should have put a little more weight on the bar.  Next time.)

• Yoga practice (25 mins.)

​

8/30/2017

• Kung Fu practice - Liu He Ba Fa, Hsing-I sword, Flying Rainbow sword (45 mins.)

​

8/29/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, relearning Tai Chi 42 sword, Hsing-I sword (1.25 hrs.)

• Crossfit (1 hr.)

EMOM Sumo Deadlift, 8×3 @ 123 lbs. (should have gone a little heavier)

WOD L2 - completed 14:47

For time:
10 → 1
Dumbbell Floor Press @ 30 lbs.
Pull Ups (kipping felt off today)
Calorie Row

• Yoga practice (25 mins.)

​

8/28/2017 - rest day

​

8/27/2017

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

• Yoga class (90 mins.)

• Kung Fu lesson - Hsing-I sword, Flying Rainbow sword, Dragon Phoenix, Liu He Ba Fa, Tai Chi 42 sword (1 hr.)

​

8/26/2017

• Kung Fu practice - basics, Liu He Ba Fa, Hsing-I sword, Flying Rainbow sword (1.25 hrs.)

• Crossfit (1 hr.)

WOD L2 - completed 3 rounds +5 (this was viciously exhausting)

AMRAP 20 minutes:
2 Rope Climbs
7 Burpee Box Jump @ 20 inches
1 lap DB Waiter Walk / arm @ 35 lbs.
10 Sandbag Cleans @ 40 lbs.
1 lap Walking Lunges
Sled Push (high/high) +50 lbs.
 -Brief rest between rounds as needed-

• Aerials practice - silks, hoop (rekindled my enthusiasm for hoop a bit) (2.5 hrs.)

​

8/25/2017

• Kung Fu practice - Dragon Phoenix, Tai Chi 24, Tai Chi 40 (felt kinda transcendent), Hsing-I sword, Flying Rainbow sword, Wudang Yongquan (1.25 mins.)

• Teach Tai Chi class (1 hr.)

• Yoga practice - I think I am addicted to my short afternoon practice now (25 mins.)

​

8/24/2017

• Kung Fu lesson - Dragon Phoenix double jian, Flying Rainbow sword, Hsing-I sword (1 hr.)

• Crossfit (1 hr.) - really, the highlight of my day, as is so often the case

press - 63 lbs. x3. 68 lbs. x2

WOD L2 Rx - completed 15:35

4 Rounds:
250m Row
10 Knees to Elbows
10 Sandbag Shoulder + Squat @ 40 lbs.
100m 2KB Rack Walk @ 16 kg

• Yoga practice (25 mins.)

​

8/23/2017

• Kung Fu practice - basics, Liu He Ba Fa, Hsing-I sword, Flying Rainbow sword (1 hr.)

• Yoga class (90 mins.)

​

8/22/2017

• Crossfit (1 hr.)

Overhead Squat 4×3 - worked up to 58 lbs.

WOD L2 - 29 T2B; 40 push ups; runs - 1:03, 1:08, 1:10, 1:11

2:00 Max Unbroken T2B + Max Push Ups
-then-
Every 3 minutes: 4x300m Run
 -Score is slowest run-

• Yoga practice (25 mins.)

​

8/21/2017

• Kung Fu practice - Liu He Ba Fa, Wudang Yongquan, Hsing-I sword (1 hr.)

​

8/20/2017

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

• Yoga class - focus on twisting (90 mins.)

• Kung Fu lesson - Liu He Ba Fa, Dragon Phoenix, Hsing-I sword, Flying Rainbow (1 hr.)

​

8/19/2017

• Kung Fu practice - basics, Liu He Ba Fa, Dragon Phoenix, Hsing-I sword (1 hr.)

• Crossfit (1 hr.)

Barbell Row + Press + Push Press + Front Squat, 5+5+5+5, 5 sets - worked up to 68 lbs.

WOD L1  - completed 14:47

“You Go, I Go” – For Time:
5×5 Box Jumps @ 20 inches
8×5 Ball Slams @ 20 lbs.
5×8 2-Hand KB Deadlifts @ 28 kg
5×8 DB Push Press @ 20 lbs.

-Number of sets are per person. After each movement is completed, run 200m with your partner-

• Aerials practice - silks - worked on new drops, hoop (2.5 hrs.)

​

8/18/2017

• Kung Fu practice - basics, Tai Chi 24, Yan Qing, Flying Rainbow sword (how cool is it to practice something called "Flying Rainbow"? -even though the execution this morning was a bit lacking), Hsing-I sword (1.25 hrs.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

​

8/17/2017

• Kung Fu lesson - Dragon-Phoenix, Flying Rainbow, Hsing-I sword (1 hr.)

• Crossfit (1 hr.)

Hip Power Clean + Hip Clean, 1+2, 5 sets - worked up to 68 lbs.

WOD L2 - Alternating EMOM 12 minutes:

6 SA DB Thrusters / arm @ 30 lbs.
6 DB Snatches / arm @ 30 lbs.
12 Burpees

• Yoga practice (25 mins.)

​

8/16/2017

• Kung Fu practice - basics, Liu He Ba Fa, Flying Rainbow sword, Hsing-I sword (1 hr.)

• Yoga class - beginner and gentle class, very interesting (90 mins.)

​

8/15/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Tai Chi 40, Da Bei Chuan (22:50) (1 hr.)

• Crossfit (1 hr.)

front squat - worked up to 93 lbs. x5

WOD L1 - completed 9:21

4 Rounds:
10 Dumbbell Floor Press
20 Kettlebell Swings
10 Ball Slams
20 Alternating Lunges (total)
-Rest 1 minute between rounds-

• Yoga practice (25 mins.)

​

8/14/2017

• Kung Fu practice - abbreviated basics, Liu He Ba Fa, Hsing-I sword (1 hr.)

• Yoga practice (25 mins.)

​

8/13/2017

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

• Yoga class - focus on Warrior III, great class (90 mins.)

• Kung Fu lesson - Flying Rainbow sword, Hsing-I sword - got to practice with one of my Kung Fu brothers who was visiting from out of town, had a blast (1 hr.)

​

8/12//2017

• Crossfit (1 hr.)

hang power clean x4 - worked up to 78 lbs.

heavy KB swings @ 28 kg x8

WOD L2 - completed 10:07

10 Alternating Sandbag Shoulder + Lunge @ 40 lbs.
12 Push Ups
100m-200m-300m-400m Run

• Aerials practice - silks, hoop (2 hrs.)

• Aerials lesson - silks, learned two very cool drops, reviewed crochet stuff (1 hr.)

​

8/11/2017

• Kung Fu practice with Pete - abbreviated basics, Dragon-Phoenix (1 hr.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

​

8/10/2017

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

• Crossfit (1 hr.)

Goblet Rack Lunge x8 / leg - worked up to 20 kg
Push Up Practice - one hand elevated on KB, sets of 10 R/L

WOD L2 Rx - completed 9:38 (mostly body-weight movements, my favorites)

10 Rounds:
5 Pull Ups
6 Kettlebell Swings @ 24 kg
7 Burpees

• MASSAGE - best goddamned day of the month (90 mins.)

​

8/9/2017

• Kung Fu practice with Pete - abbreviated basics, Liu He Ba Fa, Flying Rainbow sword, Dragon-Phoenix (1 hr.)

• Yoga class (90 mins.)

​

8/8/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Dragon-Phoenix, Flying Rainbow sword (another kind of bullshit practice, better than nothing, but need to address) (1 hr.)

• Crossfit (1 hr.)

trap bar deadlift 5 RM - worked up to 170 lbs.

butterfly kip practice - pattern below the bar

WOD L1 - completed 3 rounds +30 in 15:00 time cap

4 Rounds:
100 Single Unders
20 Kettlebell Swings @ 20 kg
10 Dumbbell Thrusters @ 30 lbs.
300m Run

extra credit - 25 toes-to-bar in sets of 5

• Yoga practice (25 mins.)

​

8/7/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Flying Rainbow sword - lame practice (45 mins.)

• Yoga practice (25 mins.)

​

8/6/2017

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

• Yoga class (90 mins.)

• Kung Fu - review Flying Rainbow sword (45 mins.)

• Kung Fu lesson - Flying Rainbow sword, Wudang Yongquan (1 hr.)

​

8/5/2017

• Crossfit (1 hr.)

Max distance Waiters Walk L/R @ 12 kg
Max distance Farmers Carry @ 20 kg

WOD L2 - 5 rounds

10 Kettlebell Swings @ 24 kg
Hill Sprint

• Aerials practice - silks (developed a little routine stringing moves together), hoop (improv exercise with group) - incredibly fun, I only wish I could do more (3 hrs.)

​

8/4/2017

• teach Tai Chi class (1 hr.)

• Yoga practice - surprising pleasant and satisfying (25 mins.)

​

I was not as sore today as I feared that I would be after yesterday's pull-up/push-up extravaganza (although there may be soreness still to come) - just really tired, like the energy tank had been completely drained.

​

8/3/2017

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

• Crossfit (1 hr.)

back squat - worked up to 123 lbs. x3

WOD L2 - 38 pull-ups and 63 push-ups completed

In 2:00: Max Pull Ups + Max Push Ups - 26 pull-ups (a new PR!!!!), 29 push-ups
-then-
3 rounds, every 4:00:
400m Run
-then-
In 2:00: Max Pull Ups + Max Push Ups - 12 pull-ups, 34 push-ups

(kinda dreading how sore I will be tomorrow and wondering if it is possible to teach tai chi without using my arms)

• Aerials seminar - with Andrea Burkholder on aerial sling, excellent work-shop and lots of fun (2 hrs.)

​

8/2/2017

• Kung Fu practice - basics, Liu He Ba Fa, Wudang Yongquan, Dragon-Phoenix, Flying Rainbow sword (90 mins.)

• Yoga class (90 mins.)

​

8/1/2017

• Kung Fu practice - warm-ups, pu bu 4x40, Hua Gong, relearning Flying Rainbow sword (45 mins.)

• Crossfit (1 hr.)

push-press 5x5 @ 68 lbs., 1x5 @ 73 lbs., 1x5 at 78 lbs. (need to go heavier to start)

WOD L2 - 140 reps completed

Alternating Tabata: 8 rounds each
Box Jump
Toes to Bar

• Yoga practice (25 mins.)

​

Next Month                                                                           Previous Month