STRIKE, BEND, LIFT, & FLY

10/21/2020 - finally able to pancake somewhat

10/31/2020

• Training Club (1 hr.)

SB Back Rack Lunges x 8 / leg @ 40 lbs.
2KB Deadlifts x 8 @ 20 kg
SA DB Push Press x 6 / arm​ @ 25 lbs.

WOD (sprints are always exhausting, always)

You Go, I Go
Hill Sprints x 40, 60, 80 yards

Rest = walk back to the start. Repeat x 3 cycles

• Aerials at Joes's - PT exercises, hip-hitch transitions, figuring out sequence for Vertical Theater workshop, marionette climb, over-the-hip-key sequence (2.5 hrs.)

​

10/30/2020

• PT exercises (30 mins.)

• Aerial silks practice - hip-hitch transitions, learned ASO hip-key hook, practiced recent sequences (1 hr.)

10/29/2020 - rest day

• PT exercises (30 mins.)

​

10/28/2020

• PT exercises (20 mins.)

• Aerial silks practice - continue working through video of slack drag workshop, work on Broken Egg and Waist-Loop Split sequence (1.25 hrs.)

• Training Club (1 hr.)

plank hold retest - 3:31​

WOD - 12 rounds +6 completed

AMRAP - 4:00 on/1:00 off

9 push-ups

9 SA DB clean + squat @ 20 lbs.

30 single unders

10/27/2020

• PT exercises (20 mins.)

• Aerial silks practice - work through video of slack drag workshop (1 hr.)

• Kung Fu practice - review Tui Chuan (30 mins.)

• Yoga class - twisting focus (90 mins.)

10/26/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Hsing-I 5 fists and Za Shi Chui (1 hr.)

• Aerial silks practice - recent stuff, Broken Egg, Shambala work (1 hr.)

• flexibility (20 mins.)

​

10/25/2020

• PT exercises (30 mins.)

• Kung Fu review - warm-ups, Tui Chuan (45 mins.)

• Kung Fu lesson - Tui Chuan, review Hsing-I forms and animals (1 hr.)

10/24/2020

• Training Club (1 hr.)

WOD - 4 rounds completed​

Partner 1 - 800m sandbag ruck @ 40 lbs.

Partner 2 - AMRAP

12 plat ground to OH @ 25 lbs.

16 OH plate lunges @ 25 lbs.

100m farmer carry @ 16 kg

sled push w/ 15 lbs.

• Aerials at Joe's - PT exercises, little bit of all the recent stuff (2.5 hrs.)

​

10/23/2020

• PT exercises (30 mins)

• Aerial silks practice - recent stuff, tried to figure out ASO Broken Egg sequence (1.25 hrs.)

10/22/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Tui Chuan, Tai Chi 42 sword (1 hr.)

• Aerial silks practice - warm-up, work on ASO thigh hitch lay-out and thread-through, Grapefruit sparkles, new knee lock entry (figured out cool exit) (1 hr.)

10/21/2020

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Chen Yi Lu, Tui Chuan, Hsing-i linking forms (1 hr.)

• Training Club (1 hr.)

EMOM 16:00​

4 handstand push-ups

12 DB straight-leg deadlifts @ 30 lbs.

12 deadbugs

12 DB long lunge rows @ 30 lbs.

AMRAP 10:00 - 5 rounds +3 completed

20 step ups

20 SA push press @ 20 lbs.

5 burpees

• flexibility (30 mins.)

​

10/20/2020

• PT exercises (30 mins.)

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

• Yoga class (90 mins.)

10/19/2020 - rest day

​

10/18/2020

• Kung Fu lesson - learn more of Tui Chuan Yi Lu (1 hr.)

• Video recording session for "Drown in My Own Tears" (1.5 hrs.)

​

10/17/2020

• Aerial's at Joe's - warm-up, rehearse "Drown in My Own Tears", stretching cool-down (1 hr.)

• Video recording session for "Drown in My Own Tears" (3 hrs.)

10/16/2020

• PT exercises (30 mins.)

• Aerial silks practice - Grapefruit Sparkles, belays, waist loop split sequence (1.45 hrs.)

​

10/15/2020 - rest day

• Massage (2 hrs.)

10/14/2020

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, work on thigh wheel-down, work on Grapefruit Sparkles, figure out drop from single-silk catchers belay sequence (1 hr.)

• Training Club (1 hr.)

EMOM 12:00 alternating​

5 pike push-ups

12 sandbag rows

AMRAP 10:00 - 6 rounds completed

10 DB cleans @ 30 lbs.

10 OH reverse lunges @ 20 lbs.

60 single unders

​

10/13/2020

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, review various belay entries, work on Grapefruit Sparkles sequences (1 hr.)

• Kung Fu practice - Tui Chuan form, Chen Yi Lu, Tai Chi 24 (45 mins.)

• Yoga class (90 mins.)

10/12/2020

• PT exercises (20 mins.)

• Aerial silks practice - warm-up, learn AOS Grapefruit Sparkles sequence (1 hr.)

• Crossfit style workout (45 mins.)

warm-up​

WOD - 11:44 completed

Buy-In - 100 single unders 

6 rounds:

3 ring pull ups

5 push ups

7 DB goblet squats @ 30 lbs.

9 SA DB floor presses (R/L alt. rounds)
11 sandbag sumo deadlifts

Cash-Out - 100 single unders

sandbag shoulder walks

waiter walks @ 20 lbs.

• flexibility (20 mins.)

10/11/2020

• Kung Fu practice - warm-ups, review Tui Chuan form (30 mins.)

• PT exercises (30 mins.)

​

10/10/2020

• PT exercises (20 mins.)

• Aerial silks - make test video of "Drown in My Own Tears" (1 hr.)

• Aerial jam session - testing out theory ideas (1.5 hrs.)

10/9/2020

• Aerial Nerd Conference - swapping and slicing (2 hrs.)

• Aerial silks practice - working on stuff from conference session, particularly transitions into knee-lock, seems to have found another entry to a belay from knee-lock (1 hr.)

• PT exercises (30 mins.)

• Flexibility (20 mins.)

10/8/2020

• PT exercises and aerial warm-up (40 mins.)

• Aerial Nerd Conference - crossings (2 hrs.)

• Aerial silks practice - work on concepts from crossings workshop - transitions from catchers to thigh hitch and back, work on one-shot entry to catchers, wheel-downs, belay stuff (1 hr.)

​

10/7/2020

• PT exercises (20 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa (focus on 2nd part) (1 hr.)

• Training Club (1 hr.)

EMOM 12:00​

4 pistol squats /leg (had to use a stack of mats)

30 sec. extended arm plank hold

6 DB lunge rows /arm @ 30 lbs.

WOD - completed 17 reps in final round of 14

AMRAP 14:00

14-12-10-8-6-4-2

air squats

push-ups

- rest 1:00 -

2-4-6-8-10-12-14

DB clean and push-press @ 20 lbs.

reverse lunges /leg

​

10/6/2020

• PT session (1 hr.)

• PT exercises (15 mins.)

• Aerial silks practice - warm-up, reviewed new belay entry from CASH climb set-up, worked on waist loop split into some kind of waist hitch, worked on "Shambala" (1 hr.)

• Yoga class - hamstrings - youch! (90 mins.)

​

10/5/2020

• PT exercises (15 mins.)

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

• Crossfit-style workout

warm-up​

8 rounds - 11:09 completed

3 ring pull-ups

5 DB rows @ 30 lbs. R/L alt. rounds

7 DB floor press @ 20 lbs R/L alt. rounds

9 sandbag sumo deadlifts

Cash-out 100 single unders

run a mile (did not time)

• flexibility (15 mins.)

10/4/2020

• PT exercises (15 mins.)

• Aerial silks practice - play around with tension locks, figure out new belay entry, tried out some new JF tutorial moves (1.25 hrs.)

​​

10/3/2020

• PT exercises and aerial warm-up (30 mins.)

• Aerial Nerd Conference (2 hrs.)

10/2/2020

• PT exercises (15 mins.)

• Aerial Nerd Conference (2 hrs.)

​

10/1/2020

• PT exercises and aerial warm-up (30 mins.)

• Aerial Nerd Conference  (5 hrs.)

​​

Previous Month