STRIKE, BEND, LIFT, & FLY

10/31/2017 - work travel

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10/30/2017

• Kung Fu practice - basics, Liu He Ba Fa, 8 Immortals sword, Hsing-I sword (1 hr.)

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10/29/2017

• Yoga class - crow pose (90 mins.)

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10/28/2017

• Kung Fu practice - basics, Liu He Ba Fa (30 mins.)

• Crossfit (1 hr.)

OHS - worked up to 53 lbs. x5

WOD L1 - 18:05 completed

Buy-in: 300m Run
4 Rounds:
100m Goblet Carry @ 20 kg
7 DB Thrusters @ 25 lbs.
75 Single Unders
7 DB Thrusters @ 25 lbs.
Cash-out: 300m Run

• Yoga practice (25 mins.)

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Stupidest of the Day: forgetting to do the cash-out run in the WOD until after I had put my equipment away, oh well

Best of the Day: basics at sunrise in the new space, yoga at sunset in the old space -  may it be so for many years to come

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10/27/2017

• Kung fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (26:52), Tai Chi 40 (1 hr.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

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Hardest of the Day: camel pose with sore triceps

Best of the Day: Da Bei Chuan, which despite the many challenges always feels so right

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10/26/2017

• Kung Fu practice - basics, Tai Chi 40, 8 Immortals sword, Flying Rainbow sword (1 hr.)

• Yoga practice (25 mins.)

• Crossfit (1 hr.)

back squat x5 - worked up to 123 lbs.

WOD L2 Rx - 4 rounds +30 completed

AMRAP 12 minutes:
6 Pull Ups
9 Ball Slams @ 25 lbs.
6 Sandbag Cleans @ 40 lbs.
9 Push Ups
200m Run

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Hardest of the Day: pushing through kung fu basics

Best of the Day: pull-ups in the WOD

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10/25/2017

• Kung Fu practice - Liu He Ba Fa, 8 Immortals sword, Tai Chi 42 sword (1 hr.)

• Yoga class - crow pose (90 mins.)

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Hardest of the Day: trying to keep straight arms in crow pose

Best of the Day:  feeling good in Tai Chi 42 sword

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10/24/2017

• Kung Fu practice - basics, Flying Rainbow sword, 8 Immortals sword (1 hr.)

• Crossfit (1 hr.)

Slow Pull Power Clean + Hang Power Clean + Pause Front Squat, 1+1+3 - worked up to 78 lbs.

WOD L2

10 Rounds – Every :30
Hang Power Clean + Power Clean @ 78 lbs.
 -Rest 5:00-
 10 Rounds – Every :30
2 Deadlifts @ 143 lbs.

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Hardest of the Day: deadlifts

Best of the Day: feeling good doing basics

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10/23/2017

• Kung Fu practice - basics, Liu He Ba Fa, 8 Immortals sword (1 hr.)

• Yoga practice (25 mins.)

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Best of the Day: practicing in the new addition, even without a roof

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10/22/2017 - a bit of a rest day

• Yoga class (90 mins.)

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10/21/2017

• Crossfit - kettlebells class (1 hr.)

Honestly, you do so much in the kettlebells class that I can't log it all.  Supposedly, this is a more "restorative" class.  Well, it is "restorative" only if that term means doing more work in a single hour than in the regular Crossfit classes.  True, you may not be lifting barbell-level weights, but if you are lifting lighter weights over and over and over again with minimal rest - then you are actually doing much more work.  This class is a killer, albeit subtly so.  Yet another reason to sleep in on Saturdays and go to the later regular class.

• Kung Fu practice with Pete - Liu He Ba Fa (30 mins.)

• Aerials practice - silks and sling (3 hrs.)

• Aerials lesson - hoop (1 hr.)

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Hardest of he Day: having forearms and grip so totally smoked after 4 hours  of aerials that driving home was hard

Best of the Day: getting clarity on how to lower into back balances on the hoop - sometimes a tip or two from a pro makes a world of difference

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10/20/2017

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

Overhead Squat x4 - worked up to 58 lbs.

WOD L2 Rx - 9:08

For Time:
1→10 Pull Ups
10→1 Sandbag Front Squat @ 40 lbs.
5 Burpees

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Hardest of the Day: the burpees in the WOD

Best of the Day: crumpled on the floor and gasping for breath after finishing the WOD

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10/19/2017 - rest day

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10/18/2017

• Kung Fu practice - basics, Liu He Ba Fa, 42 Tai Chi sword, 8 Immortals sword (1 hr.)

• Yoga class - hamstrings and forward bending (90 mins.)

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Hardest of the Day: muscles tender from deadlifting

Best of the Day: feeling confident in 42 Tai Chi sword form

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10/17/2017

• Kung Fu practice - basics, Wudang Yongquan, Hsing-I sword, 8 Immortals sword (1.25 hrs.)

• Crossfit (1 hr.)

sumo deadlift x4 worked up to 163 lbs.

WOD L2 - 4 rounnds +12 completed

AMRAP 12 minutes:
12 Calorie Row
7 DB Push Press @ 25 lbs.
15 Kettlebell Swings @ 20 kg
7 Box Jumps @ 20 inches

• Yoga practice (25 mins.)

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Hardest of the Day: WOD with rowing and box jumps

Best of the Day: revisiting Wudang Yongquan form - it's been a while

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10/16/2017

• Kung Fu practice - basics, Liu He Ba Fa, 8 Immortals sword (45 mins.)

• Yoga practice (25 mins.)

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Hardest of the Day: not much of a kung fu practice

Best of the Day: some progress inn the splits

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10/15/2017

• Yoga class - frog pose again (90 mins.)

• Kung Fu lesson - 8 Immortals sword, Hsing-I sword, Flying Rainbow sword (1 hr.)

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Hardest of the Day: getting out of bed

Best of the Day: working through some glitches in 8 Immortals

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10/14/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Da Bei Chuan (26:54), 8 Immortals sword (1.25 hrs.)

• Aerials session - planning for show and a little time on silks and hoop (3 hrs.)

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Hardest of the Day: feeling klutzy with 8 Immortals

Best of the Day: hanging out with my fellow aerialists

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10/13/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (26:52), 8 Immortals sword (1 hr.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

front squat - worked up to 123 lbs. x2 and 133 x1 (PR)

WOD L1 - 9 rounds +7 completed

3 Cycles – 3:00 On / 1:30 Off:
10 Dumbbell Push Press @ 25 lbs.
10 Kettlebell Swings @ 16 kg
10 Air Squats

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Hardest of the Day: sub-par energy level, all damned day

Best of the Day: front squatting 133 lbs. - did not think that I could do that

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10/12/2017

• Kung Fu lesson - learn last part of 8 Immortals sword, Hsing-I sword, Dragon-Phoenix double jian, Flying Rainbow sword, Ba Gua dao (1 hr.)

• Yoga practice (25 mins.)

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Hardest of the Day: recalling a shit-ton of different forms in my lesson

Best of the Day: improving my stepping in Ba Gua dao form

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10/11/2017

• Kung Fu practice - basics, Tai Chi 40, Da Bei Chuan (23:00), 8 Immortals sword (1.25 hrs.)

• Yoga class - hip opening for frog pose

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Hardest of the Day: remembering latest part of 8 Immortals

Best of the Day: frog pose, a favorite

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10/10/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (25:27) (1 hr.)

• Crossfit ( 1 hr.)

back squat - 3x10 @ 103 lbs.

WOD L2 Rx: completed 8:25

25 cal row

25 T2B

25 cal row

25 T2B

• Yoga practice (25 mins.)

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Hardest of the Day: splits practice, painful and poor quality

Best of the Day: improvement on the rower

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10/9/2017

• Kung Fu practice - basics, Liu He Ba Fa, Da Bei Chuan (24:18, skipped a section), 8 Immortals sword (1.25 hrs.)

• Crossfit (1 hr.)

Press - worked up to 63 lbs. x5

WOD L2 - 11 rounds +4 (partnered with Meagan and just tried to keep up)

Partner WOD – AMRAP 12 minutes:
1) Barbell Complex @ 75 lbs.
2 Hang Power Clean
2 Front Squat
2 Shoulder to Overhead
2) 200m Sandbag Run @ 40 lbs.

• Yoga practice (25 mins.)

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Hardest of the Day: sandbag runs

Best of the Day: working out with the noon crew at CFSS, lots of laughs

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10/8/2017

• Yoga class (90 mins.)

• Aerial hoop in attic (30 mins.)

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Hardest of the Day: feeling lazy

Best of the Day: at least doing a little hoop

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10/7/2017 - no training due to family obligations

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10/6/2017

• Kung Fu practice - basics, Tai Chi 24, Da Bei Chuan (26:51, felt like being in a trance), Tai Chi 42 sword, 8 Immortals sword (1 .5 hrs.)

• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

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Hardest of the Day: camel pose, oh my quads!

Best of the Day: entire morning practice in that transcendent place

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10/5/2017

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

• Crossfit (1 hr.)

Barbell Thruster + Front Squat, 2+3 - worked up to 83 lbs. (PR for thruster)
Pull Up practice

WOD L2 - Alternating EMOM 12 minutes:

1) 7 Front Squats @ 83 lbs.
2) 5 Box Jumps @ 20 inches + 5 Ball Slams @ 25 lbs. + 5 Burpees

• Yoga practice (25 mins.)

• MASSAGE (2 hrs.)

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Hardest of the Day: absorbing the new section of 8 Immortals

Best of the Day: obviously, a 2 hour massage, absolute heaven

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10/4/2017

• Kung Fu practice - basics, Tai Chi 40, Tai Chi 42 sword, 8 Immortals sword (1 hr.)

• Moon Festival dinner (the food was particularly good this year and I ate a ton)

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10/3/2017

• Kung Fu practice - basics, Tai Chi 40, Da Bei Chuan (24:39, very happy with this), Tai Chi 42 sword, 8 Immortals sword (1.5 hrs.)

• Crossfit (1 hr.)

Push-Press (sans rack) - worked up to 83 lbs. x3 (PR)

WOD L2  - 17 rounds completed

AMRAP 15 minutes:
1 round of “The Chief” (3 Power Cleans @ 75 lbs. + 6 Push Ups + 9 Air Squats)
 -Rest :30 between rounds-

• Yoga practice (30 mins.)

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Suckiest of the Day - banging my knee on a power clean, ouch!

Best of the Day - lifting 83 lbs. overhead - if you told me a few years ago that I would one day lift over 80% of my body-weight overhead, I would not have believed that.  Thanks CFSS!

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10/2/2017 - rest day

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10/1/2017

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

• Yoga class - hamstrings again (90 mins.)

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

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Hardest of the Day: running after hamstrings focus in Yoga class

Best of the Day: more cool moves in 8 Immortals

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