STRIKE, BEND, LIFT, & FLY

9/30/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, 8 Immortals sword (45 mins.)

• Aerials workshop - focus on inversions (2 hrs.)

• Yoga practice (25 mins.)

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Hardest of the Day: straight-leg and straight-arm inversions - yow!

Best of the Day: focus  on aerials fundamentals

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9/29/2017

• Kung Fu practice - basics, Tai Chi 24, Da Bei Chuan (23:09, pretty happy with that time), Dragon-Phoenix (1 hr.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

trap bar deadlift - worked up to 160 lbs. x5

WOD L2 Rx - AMRAP 13 minutes: 11 rounds +1 completed
2-4-6
Push Press @ 75 lbs.
Sandbag Shoulder + Squats @ 40 lbs.
Kettlebell Swings @ 24 kg

• Yoga practice (25 mins.)

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Hardest of the Day: push presses in the WOD

Best of the Day: doing Da Bei Chuan

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9/28/2017

• Kung Fu lesson - learning 8 Immortals sword, Ba Gua dao (1 hr.)

• Crossfit (1 hr.)

Barbell Push Press + Thruster, 2+2 reps - worked up to 73 lbs.
Pull Ups

WOD L1 - 4 rounds - completed 12:12

100m Farmers Carry @ 20 kg.
5 Hang DB Snatches / arm @ 30 lbs.
10 Ball Slams @ 25 lbs.
75 Single Unders

• Yoga practice (25 mins.)

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Hardest of the Day: feeling like my arms were ready to fall off, and wishing that they would

Best of the Day: finishing the WOD

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9/27/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Da Bei Chuan (7:26, before I was interrupted and had to stop practice) (30 mins.)

• Yoga class - hamstrings, ouch! (90 mins.)

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Hardest of the Day: not getting to finish morning practice

Best of the Day: forward bend

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9/26/2017

• Kung Fu practice - basics, Tai Chi 24, Da Bei Chuan (20:39), 8 Immortals sword, Hsing-I sword, Ba Gua dao (1.25 hrs.)

• Crossfit (1 hr.)

Hang Power Clean + Power Clean, 1+2 reps, 1st power clean = slow 1st pull - worked up to 73 lbs.

WOD L2 - 15 rounds +1 completed

3 Cycles – 3:00 On / 3:00 Off:
3 Power Cleans @ 75 lbs.
6 Push Ups
9 Air Squats

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Hardest of the Day: power cleans in the WOD

Best of the Day: doing Da Bei Chuan

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9/25/2017

• Kung Fu practice - basics, Tai Chi 24, Da Bei Chuan (18:56), 8 Immortals sword (1 hr.)

• Yoga practice (25 mins.)

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Hardest of the Day: sore legs

Best of the Day: forward bend

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9/24/2017

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

• Yoga class (90 mins.)

• Da Bei Chuan review seminar (2 hrs.)

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Hardest of the Day: two hours of low stances in Da Bei seminar

Best of the Day: soak in tub after seminar

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9/23/2017

• Crossfit (1 hr.)

Farmers Carry x2 laps @ 24 kg.
Fat Gripz SA Dumbbell Press x5 L/R @ 25 lbs.
Weighted Pull Up x3-2 w/ 20 lbs.

WOD L2 Rx

5 Rounds:
10 Dumbbell Snatches @ 35 lbs.
200m Run
 -Rest 1:00 between rounds-

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• Yoga practice (25 mins.)

• Aerial hoop practice (15 mins.)

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Hardest of the Day: not enough time to do more hoop

Best of the Day: sprinting

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9/22/2017

• Kung Fu practice - basics, Tai Chi 24, 8 Immortals sword, Tai Chi 42 sword, Hsing-I sword (1.5 hrs.)

• Teach Tai Chi class (1 hr.)

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Hardest of the Day: 3-jump combination in basics

Best of the Day: enjoyed teaching my class

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9/21/2017

• Kung Fu lesson - 8 Immortals sword, Dragon Phoenix sword (1 hr.)

• Yoga practice - (25 mins.)

• Crossfit (1 hr.)

back squat - worked up to 133 lbs. x2

WOD L2

In 8 minutes:

1K Row Test - completed in 4:42.8
-Rest in the remaining time. Then-
 Tabata Burpees – Score is worst round - score = 7

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Worst of the Year: stupidly causing barbell to tip off of rack and crash onto floor

Best of the Day: learning more of 8 Immortals sword

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9/20/2017

• Kung Fu practice - basics, Tai Chi 24, Ba Gua dao, Hsing-I sword, 8 Immortals sword (1 hr.)

• Yoga class - twisting focus (90 mins.)

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Hardest of the Day: pu bu training with foot against the wall

Best of the Day: reclaimed flexibility in forward bend

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9/19/2017

• Kung Fu practice - basics, Yan Qing, Tai Chi 42 sword, 8 Immortals sword (1.5 hrs.)

• Crossfit (1 hr.)

Front Squat + Jerk, 1+3, 4-5 sets - worked up to 78 lbs.

WOD - 10 sets, OTM:

2 Power Cleans + 1 Front Squat + 1 Jerk - 4 sets @ 73 lbs. and 6 sets @ 78 lbs.

• Yoga practice (25 mins.)

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Hardest of the Day: attempting free-standing mirasana (not much success)

Best of the Day: lifting, among friends and with loud music

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9/18/2017

• Kung Fu practice - basics, Yan Qing, 8 Immortals sword (1.25 hrs.)

• Yoga practice (25 mins.)

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Hardest of the Day: feeling blah

Best of the Day: sticking to my schedule, despite feeling blah

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9/17/2017

• Yoga class - lots of standing poses, so not easy (90 mins.)

• Aerial hoop practice in attic (30 mins.)

• Kung Fu practice - walk through of 8 Immortals sword (30 min.)

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Hardest of the Day: no energy

Best of the Day: cool new hoop move

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9/16/2017

• Kung Fu lesson - learning 8 Immortals sword (1 hr.)

• Crossfit (1 hr.)

Hang Dumbbell Snatch x5 L/R @ 30 lbs.
Weighted Chin Up Practice - worked up to 1 RM @ 35 lbs. (PR)
Plank - alternating hands

WOD - 1 mile run, completed 8:04 (PR)

• Aerials practice - silks and hoop, frustrated myself trying to figure out a variation on the egg-beater, but stumbled upon a cool and easy drop series from cross-back straddle (3 hrs.)

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Hardest of the Day: 5:45 am wake-up on a Saturday

Best of the Day: learning 8 Immortal sword (making the early wake-up worth it)

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9/15/2017

• Kung Fu practice - basics, Tai Chi 24, Tai Chi 42 sword, Flying Rainbow sword, Hsing-I sword (1.25 hrs.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

Thrusters x5 - worked up to 3 sets @ 73 lbs.

WOD L2 - completed 2 rounds , 200m run +30

AMRAP 12 minutes:

200m Run

5 Box Jumps @ 20 inches

10 2KB Cleans @ 12 kg

15 Wall Ball @ 10 lbs.
15 Calorie Row

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Hardest of the Day:  tassel troubles

Best of the Day:  feeling like my legs were brand new during basics because of yesterday's massage

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9/14/2017

• Kung Fu lesson - Ba Gua dao, Tai Chi 42 sword, Hsing-I sword, 8 Immortals sword (1 hr.)

• MASSAGE! (90 mins.)

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Hardest of the day: slogging through morning rush-hour traffic returning home from Kung Fu lesson

Best of the day: starting to relearn 8 Immortals sword, a beautiful form where the sword switches from right to left hand throughout

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9/13/2017

• Kung Fu practice - basics, Tai Chi 40, Wudang Yongquan, Tai Chi 42 sword, Flying Rainbow sword (1.25 hrs.)

• Yoga class (90 mins.)

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Hardest of the day:  Flying Rainbow, just so many details

Best of the day:  finding out that space is available for me to practice aerials on Saturday

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9/12/2017

• Kung Fu practice - basics, Tai Chi 42 sword, Flying Rainbow sword, Hsing-I sword, Ba Gua dao (1.25 hrs.)

• Crossfit (1 hr.)

front squat - worked up to 103 lbs. x5

WOD L1

AMRAP 6 minutes: 4 rounds +10
100m Run
5 Push Ups
5 Pull Ups
5 Box Jumps
 -Rest 2 minutes-
 AMRAP 6 minutes: 6 rounds +30
50 Single Unders
10 Alternating Lunges
5 Burpees

• Yoga practice (25 mins.)

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Hardest of the Day: wheel pose

Best of the Day: Ba Gua dao, slow but precise

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9/11/2017

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

• Yoga practice (25 mins.)

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9/10/2017

• Yoga at CFSS - my regular yoga class is between sessions, so I dropped-in for Chad's yoga class at CFSS.  It was a great class.  Too bad that my schedule won't allow me to attend regularly.  (75 mins.)

• Kung Fu practice - Liu He Ba Fa, Tai Chi 42 sword, Hsing-I sword (1.25 hrs.)

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9/9/2017

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

• Yoga practice (25 mins.)

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9/8/2017

• Kung Fu practice - basics, Tai Chi 40, Tai Chi 42 sword, Flying Rainbow sword, Hsing-I sword, Tai Chi 24, Ba Gua dao (1.25 hrs)

• Crossfit

trap-bar deadlift - worked up to 170 lbs. x5

WOD L2 Rx - completed 4 rounds +200m run

AMRAP 12 minutes:
200m Run
7 2KB Front Squats @ 16 kg
15 Push Ups
7 Box Jumps @ 20 inches
1 Rope Climb

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9/7/2017

• Kung Fu lesson - Liu He Ba Fa, Ba Gua dao (with cooler weather, the big sword is back!), Dragon-Phoenix, Hsing-I sword, Flying Rainbow sword, Tai Chi 42 sword (1 hr.)

• Applied for visa application to China (2.5 hrs. waiting, argh!)

• Crossfit

Push Press - worked up to 75 lbs. x4 (PR, but not really since I can go heavier, but just have not yet, working up slowly and carefully)

WOD L1 - partnered with Graham (who used heavier weights, of course) and was glad to be able to keep pace - 12 rounds +7 completed

Partner WOD – AMRAP 12 minutes:
1) 7 Dumbbell Thrusters @ 25 lbs.
14 Kettlebell Swings @ 20 kg
2) Single Unders
-One partner performs a round while the other performs single unders-

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9/6/2017

• Kung Fu practice - (back at the rec center) warm-ups, pu bu 4x32, Tai Chi 40, Liu He Ba Fa, Hsing-I sword (45 mins.)

• Yoga practice (25 mins.)

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9/5/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Da Bei Chuan (20:37), Yan Qing (1 hr.)

• Crossfit (1 hr.)

Hang Clean + Jerk, 2(1+1), 4-5 sets - worked up to 73 lbs.

WOD L1 - completed 10:53

Kettlebell Complex, L/R - 8 SA KB Deadlift + 6 Dead Clean + 4 Push Press @ 16 kg
200m Run
 -Rest 60 seconds, repeat x4 total cycles-

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9/4/2017

• Yoga practice (25 mins.)

• Kung Fu practice - Liu He Ba Fa, Hsing-I sword, Tai Chi 42 sword, Flying Rainbow sword (1.25 mins.)

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9/3/2017

• Kung Fu practice with Pete - Liu He Ba Fa, Dragon-Phoenix (1.25 hrs.)

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

• Yoga class - restorative yoga (90 mins.)

• Kung Fu practice - pu bu 4x32, Hsing-I sword, Tai Chi 42 sword, Yan Qing (1 hr.)

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9/2/2017

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

• Crossfit (1 hr.)

Dumbbell Thruster x8 - 5 sets @ 25 and 30 lbs.
Weighted Plank, 5 sets @ 40 and 45 lbs.

WOD L1 - completed 12:40

4 Rounds:
100 Single Unders
5 SA KB Swing + 5 Dead Clean + 5 Push Press, L/R
15/12 Calorie Row

• Aerial practice - silks and hoop (2 hrs.)

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9/1/2017

• Kung Fu practice - basics, Tai Chi 24, Liu He Ba Fa, Hsing-I sword (1.5 hrs.)

• Teach Tai Chi class (1 hr.)

• Yoga practice  (25 mins.)

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