STRIKE, BEND, LIFT, & FLY

11/30/2017

• Crossfit (1 hr.)

Sumo Deadlift, 3×6 reps - worked up to 143 lbs.

WOD L1 - Alternating EMOM 14:00

15 Kettlebell Swings
:40 Row

• Yoga practice (25 mins.)

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11/29/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Liu He Ba Fa (1 hr.)

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11/28/2017

• Kung Fu practice - warm-ups, pu bu 4x32, wuji, Tai Chi 24, Da Bei Chuan (23:39), basics, review Dragon-Phoenix double jian (90 mins.)

• Crossfit (1 hr.)

Hang Power Clean + Slow Pull Power Clean + Power Clean, 1+1+1 - worked up to 83 lbs.

WOD L2 - 6 rounds +21 completed

AMRAP 12 minutes:
1,2,3,… Power Clean @ 85 lbs.
1 Round of “Cindy”

• Yoga practice (25 mins.)

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11/27/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (22:37), basics, Hsing-I sword (90 mins.)

• Yoga practice (25 mins.)

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11/26/2017

• Kung Fu practice - basics, Tai Chi 40, Da Bei Chuan, Hsing-I dao short form (2 hrs.)

• Yoga practice (25 mins.)

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11/25/2017

• Crossfit Kettlebells (1 hr.)

• Yoga practice (25 mins.)

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11/24/2017

• Kung Fu practice – warm-ups, pu bu 4x32, wuji, Tai Chi 24 (45 mins.)

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11/23/2017 - rest day (extreme jet-lag)

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11/22/2017 - return travel from China

• 7 minute workout x2

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11/21/2017 - travel from Huangshan City to Shanghai

• Kung Fu practice – basics, Wudang Yongquan (45 mins.)

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11/20/2017 - all day sightseeing

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11/19/2017

• Kung Fu practice – basics, Tai Chi 40, Da Bei Chuan (30 mins.)

• 7 minute workout

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11/18/2017 - Liu He Ba Fa conference

• Kung Fu practice – Liu He Ba Fa (30 mins.)

• Liu He Ba Fa demonstration (3 mins.)

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11/17/2017 - travel from Shanghai to Huangshan City

• Kung Fu practice – basics, Da Bei Chuan (30 mins.)

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11/16/2017 - rest day due to rain

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11/15/2017

• Kung Fu practice – Liu He Ba Fa (45 mins.)

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11/14/2017

• Kung Fu practice – basics, Liu He Ba Fa, Da Bei Chuan (1 hr.)

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11/13/2017

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

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11/12/2017

• Kung Fu practice in People’s Park– Liu He Ba Fa, 8 Immortals sword, Da Bei Chuan (90 mins.)

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11/11/2017

• Kung Fu practice – Liu He Ba Fa (45 mins.)

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11/10/2017

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

• Visit People’s Park – watch Chen Tai Chi demonstration

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11/9/2017

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

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11/8/2017

• Kung Fu lesson – Liu He Ba Fa, Ba Gua dao (without dao) (45 mins.)

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11/7/2017 - still traveling to Shanghai

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11/6/2017 - travel to Shanghai, China

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11/5/2017

• Aerial silks seminar - variations out of half dancer's lock (2 hrs.)

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11/4/2017

• Crossfit kettlebells - endless activity, as always (1 hr.)

• Aerials practice - silks (2 hrs.)

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Hardest of the Day: devilish kettlebell swing ladder

Best of the Day: hanging with the gang at Joe's

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11/3/2017

• Kung Fu practice - basics, Tai Chi 24, Liu He Ba Fa, 8 Immortals sword (1 hr.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

press - worked up to 68 lbs. x2

WOD L2 - 124 reps completed

3 Rounds – :30 on / :30 off
Calorie Assault Bike
Alternating DB Snatches @ 30 lbs.
Double Unders
Alternating DB Snatches @ 30 lbs.

Extra credit - alternating lunges 50 per leg

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Hardest of the Day: slogging through traffic to and from Crossfit

Best of the Day: finally getting to Crossfit for the first time in almost of week

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11/2/2017

• Kung Fu practice - basics, Tai Chi 24, Wudang Yongquan, Flying Rainbow sword (1 hr.)

• Yoga practice (25 mins.)

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Hardest of the Day: not getting to Crossfit

Best of the Day: ending the day with some yoga - namaste to me!

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11/1/2017

• Kung Fu practice - basics, Da Bei Chuan (25:25), Tai Chi 42 sword (1 hr.)

• Yoga class - focus on stretching psoas muscle and pigeon pose (90 mins.)

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Hardest of the Day - King Arthur pose

Best of the Day - better than usual pigeon pose

 

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