STRIKE, BEND, LIFT, & FLY

12/31/2017

• Kung Fu practice - warm-up, Tai Chi 40, Liu He Ba Fa, mook form, nunchucks (1.5 hrs.)

• bar work/play - tuck levers, close-grip chin-ups, leg raises, single-arm dead-hangs ( I love, love, love bar work - don't know why since most of it hurts like hell and just shows me how much more work is to be done)

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12/30/2017

• Crossfit (1 hr.)

Pull Ups x 2,3,5 reps

Fat Gripz SA DB Press x6 / arm @ 25 lbs.

WOD L1 - completed 19:22 (got to work with Joan, which is always terrific)

Partner WOD – For Time:
100 Calorie Row
100 Goblet Squats ( I did 5x10 ring rows due to injury)
150 KB Swings @ 12 kg
100 DB Push Press @ 20 lbs.
 -Complete the exercises in any order you wish. All reps must be completed before moving on to the next exercise. ‘Bell cannot touch the ground on the goblet squats-

• Aerials choreography session (2 hrs.)

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12/29/2017

• Kung Fu practice - warm-ups, Liu He Ba Fa, Yang Qing form review (1.25 hrs.)

• 8 rounds of pseudo-Cindy (10 sit-ups, instead of 15 air squats; alternating rounds pull-ups/chin-ups)

• Mook form/balance disk/nunchucks (40 mins.)

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12/28/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, Wudang Yongquan, short Tai Chi 40, Flying Rainbow sword (1.25 hrs.)

• Crossfit (1 hr.)

2KB Press 5×8 reps @ 10kg/12 kg

x2 strict pull-ups with 20 lb. weight vest

WOD L1 - completed 9 rounds +2

AMRAP 5 minutes:
1 lap Farmers Carry @ 20 kg
5 Ball Slams @ 25 lbs.

• Mook form/balance disk/nunchucks (30 mins.) (that was fun!)

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12/27/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, Tai Chi 24 form, short Tai Chi 40, Tai Chi 42 sword, Tai Chi 13 sword review (1.25 hrs.)

• Yoga practice (25 mins.)

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12/26/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, Liu He Ba Fa (1.25 hrs.)

• Yoga practice (25 mins.)

• 5 rounds of Cindy (all pull-ups)

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12/25/2017 - cleaning, cooking, and eating day

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12/24/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, Da Bei Chuan (25:41)

• 7 rounds of Cindy (alternating pull-ups and chin-ups)

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12/23/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, 42 Tai Chi sword, Hsing-I sword (1 hr.)

• Crossfit (1 hr.)

DB Power Snatch x4 / arm - worked up to 35 lbs.
Goblet Rack Box Step Ups x6-8 / leg w/ 12 kg KB
Weighted Plank x3 sets @ 40 lbs.

WOD L1 - 1261 meters

In a 3 person team, AMRAP 12 minutes:
Partner 1 – Row
Partner 2 – Farmers Hold @ 16 kg
Partner 3 – 10 Burpees
-Team switches exercises once someone breaks the Farmers Hold-

• Aerials practice - in the theater at Joe's, which was lousy (3 hrs.)

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12/22/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, Wudang Yongquan, Hsing-I sword (1 hr.)

• Crossfit (1 hr.)

trap-bar deadlift - 4x @ 160 lbs., 2x @ 170 lbs.

WOD L1 - 19 rounds +2

AMRAP 5 minutes:
5 2DB Push Press @ 25 lbs.
5 KB Deadlifts @ 28 kg
-rest 2 minutes-
AMRAP 5 minutes:
5 2DB Front Squats  25 lbs.
10 Kettlebell Swings @ 16 kg

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12/21/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, Liu He Ba Fa (1 hr.)

• Crossfit (1 hr.)

Snatch Push Press + OHS, 2+3 reps @ 53 lbs.

WOD L2 - 3 rounds completed @ 55 lbs.

AMRAP 15 minutes:
3 Snatch Deadlifts
3 Muscle Snatches
3 Snatch Push Presses
3 Overhead Squats
12 Push Ups*
 -Rest 1:00 every 2 rounds. Perform push ups every other round –

• Yoga practice (25 mins.)

• 5 rounds of Cindy (4 pull-up rounds, 1 chin-up)

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12/20/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, Tai Chi 42 sword, 8 Immortals sword (1 hr.)

• Yoga practice (25 mins.)

• 6 rounds of Cindy (alternating pull-ups/chin-ups)

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12/19/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, Da Bei Chuan (24:17) (1 hr.)

• Crossfit (1 hr.)

Front Squat x6 @ 93 lbs.
Push Up Practice

WOD L1 - 3 rounds +22 completed

AMRAP 12 minutes:

10 DB Floor Press @ 25 lbs.

10 Pull Ups
20 Lunges
12 Calorie Row

• Yoga practice (25 mins.)

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12/18/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, 8 Immortals sword (1 hr.)

• Yoga practice (25 mins.)

• 4 rounds of Cindy (all pull-ups)

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12/17/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, short Tai Chi 40, 42 Tai Chi sword (1 hr.)

• Yoga practice (25 mins.)

• 5 rounds of Cindy (4 pull-ups, 1 chin-ups)

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12/16/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, Tai Chi 40 (develop short version for competition) (1 hr.)

• Crossfit (1 hr.)

Kettlebell Swing Ladder 12-9-6 @ 20 kg, 24 kg, 28 kg
SA DB Floor Press x8 / arm @ 30 lbs.

WOD L1 (most crowded WOD ever at CFSS)

Alternating EMOM 16 minutes:
8 2KB Deadlifts @ 24 kg
10 Burpees
6 DB Goblet Squats @ 35 lbs. + 12 Lunges (BW, total)
1:00 Single Unders

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12/15/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, Wudang Yongquan, Da Bei Chuan (25:23) (1 hr.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

Thruster 4×4 @ 68 lbs.
Farmers Hold, 3 sets @ 20 kg for 45 sec.

WOD L2 Rx - completed 10:33

“Jackie” – For time:
1000m Row
50 Thrusters @ 33 lbs.
30 Pull Ups

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12/14/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Wu Ji, Tai Chi 24, review Yang Qing, review Tai Chi 13 sword  (1 hr.)

• Crossfit (1 hr.)

sumo deadlift 5 x 2 @ 153 lbs.

WOD L2 - completed 11:10

7 Rounds:
5 Box Jumps @ 20 inches
6 Barbell Push Press @ 75 lbs.
7 Ball Slams @ 25 lbs.
8 Heavy Kettlebell Swings @ 24 kg

• Yoga practice (25 mins.)

• 5 rounds of Cindy (alternating pull-ups and chin-ups)

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12/13/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Liu He Ba Fa, Da Bei Chuan (23:03) (1 hr.)

• 4 rounds of Cindy (chin-ups)

• Yoga class - restorative yoga (90 mins.)

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12/12/2017

• Kung Fu practice - basics, Tai Chi 40, Ba Gua dao, Tai Chi 13 sword, Hsing-I sword (1 hr.)

• Crossfit (1 hr.)

Front Squat x2 - worked up to 113 lbs.

L-sit hangs x3 for 20 secs.

WOD L2 Rx - 12:27 completed

For time:
Buy-In: 350m Row
10 → 1
Toes to Bar
Sandbag Clean + Front Squat @ 40 lbs.
Cash-Out: 350m Row

• Yoga practice (25 mins.)

• 3 rounds of Cindy

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12/11/2017

• Kung Fu practice - basics, Tai Chi 24, Ba Gua dao, Tai Chi 42 sword, Flying Rainbow sword (1 hr.)

• Yoga practice (25 mins.)

• 4 rounds of Cindy

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12/10/2017 - rest day

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12/9/2017

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

• Crosfit (1 hr.)

2DB Front Squat x8 @ 25 lbs.
Weighted Pull Ups x4 - body-weight or with 10 lbs.

WOD L2 - Alternating EMOM 15 minutes:

25 KB Swings @ 16 kg
10 SB Clean + Front Squats @ 40 lbs.
15 Ball Slams @ 25 lbs.
1 lap Walking Lunges
10 Lateral Jump Burpees

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12/8/2017

• Kung Fu practice - basics, Liu He Ba Fa, Da Bei Chuan (26:14, with a stop to turn the propane heater off) (1 hr.)

• Crossfit (1 hr.)

Push Press 4 x3 @73 lbs.

WOD L2 - 6 rounds completed (partnered with Emily again - always a delight except that trying to keep up with her is going to kill me)

Partner WOD – AMRAP 16 minutes:
1) 500m Row
2) 15 DB Floor Press @ 30 lbs. + 15 Pull Ups (partition as needed)

• Yoga practice  (25 mins.)

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12/7/2017

• Crossfit (1 hr.)

Hip Power Snatch x3 - worked technique

WOD L1 - 8 rounds completed

AMRAP 12 minutes:
1 KB Cleans
2 SA Push Press
3 SA KB Front Squats
6 SA KB Swings
:45 seconds, Single Unders

• 3 rounds of Cindy

• MASSAGE (2 hrs.)

• Yoga practice (25 mins.)

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12/6/2017

• Kung Fu practice - basics, Tai Chi 40, Tai Chi 42 sword, Tai Chi 13 sword review, Ba Gua dao, Hsing-I sword (90 mins.)

• Yoga class - forward bending focus (90 mins.)

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12/5/2017

• Kung Fu practice - basics, Wudang Yongquan, Tai Chi 42 sword, review Tai Chi 13 sword, Hsing-I sword (1 hr.)

• Crossfit (1 hr.)

Front Squat 4 x3 @ 113 lbs.

EMOM 10:00

7 burpees

7 ball slams @ 25 lbs.

Extra Credit - 3x 10 SA KB swings @ 16 kg

• Yoga practice (25 mins.)

• 2 rounds of Cindy

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12/4/2017

• Kung Fu practice - basics, Liu He Ba Fa, 8 Immortals sword (1.25 hrs.)

• Yoga practice (25 mins.)

• 2 rounds of Cindy

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12/3/2017

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (24:11) (1 hr.)

• Run to Yoga class (walked home) (10 mins.)

• Yoga class - twisting focus, compass pose was new (90 mins.)

• 1 round Cindy

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12/2/2017

• Kung Fu practice - basics, Wudang Yongquan, review 8 Immortals sword **first practice in the new space**(45 mins.)

• Crossfit (1 hr.)

Overhead Squat x6 - worked up to 45 lbs.

WOD L2 Rx - 283 reps completed (partnered with the awesome Emily, just glad to be able to keep up with her)

Partner WOD – AMRAP 7 minutes:
12 Calorie Row
 -Rest 2:00-
 Partner WOD – AMRAP 7 minutes:
6 Toes to Bar
9 Ball Slams @ 25 lbs.
12 Walking Sandbag Lunges (total) @ 40 lbs.

• 1 round Cindy

• Aerials practice - silks (1.25 hrs.)

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12/1/2017

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• Teach Tai Chi class (1 hr.)

• Yoga practice (25 mins.)

• 1 round Cindy

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