STRIKE, BEND, LIFT, & FLY

10/29/2021 - playing an aerial zombie for the October challenge sequence.  Spent so much time obsessing about the details of zombie movement.

10/8/2021 - so happy that I participated in the showcase.  I learned a lot about what it takes to polish a piece enough for a performance.

10/31/2021

• Yoga class (90 mins.)

• Kung Fu lesson - review Fanzi Chuan (1 hr.)

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10/30/2021

• Aerials at Joe's - warm-up, review slack drag sequence, vertical split into belay sequence, half Iron T sequence, B. Figari sequence (2.5 hrs.)

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10/29/2021

• Aerial silks lesson - R. Leach workshop, vertical split into belay (1.25 hrs.)

• Aerial silks practice - warm-up, final video of October challenge sequence (1.5 hrs.)

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10/28/2021

• Training Club (1 hr.)

TNG Sumo Deadlifts, 3-3-3 reps - worked up to 143 lbs.
Box Jumps x 3 reps​

WOD L1 - completed 9:48

Partner WOD - 10 Rounds, For Time:
5 Trap Bar Deadlifts @ 120 lbs.
5 Ball Slams @ 25 lbs.
:30 Bike Sprint

10/27/2021

• PT exercises (15 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Fanzi Chuan (45 mins.)

• Aerial silks practice - warm-up, 30-day splits challenge, shoulder brace split sequence, B. Figari sequence, cool-down (2 hrs.)

10/26/2021

• Training Club (1 hr.)

WOD L1 - 3,260m​ total/2:27 avg.

8 x 2 Minute Row (meters)
1 Min Rest b/t efforts

• Aerial silks practice - warm-up, try out B. Figari sequence, work on J. Franklin knee hang sequence, cool-down (1.5 hrs.)

10/25/2021

• PT exercises (15 mins.)

• Kung Fu practice - warm-ups, Wudang Yuangong, Fanzi Chuan (45 mins.)

• Aerial silks practice - warm-up, 30-day splits challenge, shoulder brace split sequence, October challenge sequence (2 hrs.)

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10/24/2021

• Yoga class (90 mins.)

• Kung Fu practice - Fanzi Chuan (30 mins.)

• Kung Fu lesson - Fanzi Chuan review, learn Yang Tai Chi 95, review Wudang Yuangong (1 hr.)

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10/23/2021

• Training Club (1 hr.)

WOD L2 - Alternating EMOM 30 Minutes:
1) 5 Box Jump Overs + 10 2DB Floor Press @ 25 lbs.
2) 20 Step Ups
3) 10 Sumo Deadlifts @ 93 lbs. + 10 Push Ups
4) 10 Cal Bike (only managed 7 cals or less)
5) Rest​

• Aerial at Joe's - warm-up, tried out a bunch of different stuff from IG (2 hrs.)

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10/22/2021

• Aerial silks practice - warm-up, work on October challenge sequence (1.5 hrs.)

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10/21/2021

• Training Club (1 hr.)

WOD L1 - 2:20 avg.

10 Rounds:
Row 1 Minute (meters)
Rest 1 minute b/t efforts​

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10/20/2021 - rest day

10/19/2021

• Training Club (1 hr.)

TNG Sumo Deadlifts, 4-4-4 - worked up to 133 lbs.
Box Jumps x 3 reps​

WOD L1 - completed 5 rounds +74

AMRAP 12 Minutes:
12 Dumbbell Muscle Snatches @ 25 lbs.
25 Air Squats
100 Single Unders

• Aerial silks practice - warm-ups, worked on slack drag workshop sequence, worked on catcher wrapped spilt set-up sequence, cool-down (2 hrs.)

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10/18/2021

• Aerial lesson - worked on split fabric corkscrew climb variations and belay entry from climb (1 hr.)

• Aerial silks practice - warm-up, worked on catcher wrapped spilt set-up, worked on October challenge sequence, cool-down (2 hrs.)

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10/17/2021

• Yoga class - padangustasana series (90 mins.)

• Kung Fu practice - Fanzi Chuan (30 mins.)

• Kung Fu lesson - learn Fanzi Chuan #8 (1 hr.)

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10/16/2021

• Training Club (1 hr.)

Partner WOD - 2 Rounds:
1) 800m Sandbag Carry @40 lbs.
2) AMRAP:
25 Kettlebell Swings @ 16 kg
20 Bodyweight Walking Lunges (total)
15 2DB Push Press @ 25/20 lbs.
10 Ball Slams @ 25 lbs.​

• Aerials at Joe's - warm-ups, mostly worked on sequence from slack drag workshop a couple of weeks ago - found it not very exciting (2.25 hrs.)

• Kung Fu practice - Fanzi Chuan (30 mins.)

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10/15/2021

• Aerial silks practice - warm-up, made IG video of thigh-hitch slack bubble sequence (1.5 hrs.)

• Kung Fu practice - Fanzi Chuan (30 mins.)

10/14/2021

• Training Club (1 hr.)

Alt. Dumbbell Power Snatch x 8 @ 30 lbs.
Broad Jumps x 5
Reaching Deadbugs x 15 @ 30 lbs.

WOD L2 - completed in 15:15 @ 55 lbs.

For Time:
15 Overhead Squats
300m Run
20 Toes 2 Bar
300m Run
15 Thrusters
300m Run
20 Back Rack Lunges (total)
300m Run

• Yogalates (90 mins.)

10/13/2021

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Fanzi Chuan (30 mins.)

• Aerial silks practice - warm-up, explore single-strand thigh hitch with slack bubble, work on October sequence (2 hrs.)

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10/12/2021

• Training Club (1 hr.)

Farmers Carries @ 20 kg
Push Ups
Deficit Reverse Lunges @ 12 kg​

WOD L1

Alternating EMOM 20 Minutes:
1) 5 LH Trap Bar Deadlifts @ 120 lbs.
2) 10 Suitcase Pos. Reverse Lunges @ 20 lbs.

10/11/2021

• Aerial silks practice - warm-up, play with some moves from R. Leach library, work on October sequence, cool-down (1.75 hrs.)

• Kung Fu practice - Fanzi Chuan #7 (20 mins.)

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10/10/2021

• Yoga class (90 mins.)

• Kung Fu practice - warm-ups, Fanzi Chuan (45 mins.)

• Kung Fu lesson - learn Fanzi Chuan #7 (1 hr.)

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10/9/2021

• Aerials at Joe's - warm-up, begin learning October sequence (2.25 hrs.)

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

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10/8/2021

• Aerial silks lesson - R. Leach double-catchers workshop, looked at moves to do from double-catchers (1.25 hrs.)

• Aerial silks practice - run through "Clowns" (20 mins.)

• Aerial silks practice - warm-up and prepare for showcase performance (40 mins.)

• Showcase Performance

10/7/2021

• PT exercises (35 mins.)

• Massage (2 hrs.)

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10/6/2021

• Aerial silks practice - warm-up, make final "Clowns" video, cool-down (2 hrs.)

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10/5/2021

• Aerial silks practice - warm-up, "Clowns" practice, cool-down (1.5 hrs.)

• Kung Fu practice - new section of Fanzi Chuan (20 mins.)

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10/4/2021

• Aerial silks practice - warm-up, "Clowns" dress rehearsal, aerial demonstration (1.5 hrs.)

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10/3/2021

• Yoga class - so good to be back for another session (90 mins.)

• Kung Fu lesson - more Fanzi Chuan (1 hr.)

10/2/2021

• Training Club (1 hr.)

Box Jumps x 3-5 reps
2KB Pause Front Squats x 6 reps 10/12 kg
2DB Floor Press x 8 reps 25/30 lbs.

WOD (untimed, but seemed long)

4 Rounds:
8 Trap Bar Deadlifts @ 100 lbs.
8 Ball Slams @ 25 lbs.
50m Sled Push @ no weight to 25 lbs.

Rest as needed b/t rounds

• Aerials at Joe's - warm-up, run through "Clowns," review some belay stuff (2 hrs.)

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10/1/2021

• Aerial silks lesson - R. Leach double-catchers workshop and some extra warm-up and practice (1.75 hrs.)

• Aerial silks practice - warm-up, work on "Clowns" piece (1.25 hrs.)

• Kung Fu practice - Fanzi Chuan (20 mins.)

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