STRIKE, BEND, LIFT, & FLY

1/31/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Hsing-I (45 mins.)

• Yoga class (90 mins.)

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1/30/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (25:42), Tai Chi 42 sword (1 hr.)

• Crossfit (1 hr.)

High Hang Power Snatch + Overhead Squat, 3+1 - worked up to 38 lbs. (seriously, that's all, just too tired to do more)

WOD L1 - all rounds completed

Alternating EMOM 12 minutes:
10 DB Floor Press @ 30 lbs.
:45 Row

• Kung Fu practice with Pete - Hsing-I 5 fists, linking forms, and dragon (30 mins.)

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1/29/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Hsing-I 5 fists and linking forms (1 hr.)

• Aerial show rehearsal - group piece (2 hrs.)

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1/28/2018

• Yoga class - worked up to splits (90 mins.)

• Kung Fu lesson - Hsing-I 5 fists, linking forms, and dragon (1 hr.)

• DC Stunt Coalition training session - learned some pro-wrestling moves, among much else (2.5 hrs.)

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1/27/2018

• Crossfit (1 hr.)

Hang Power Snatch + OHS, 2+3, 4 sets - worked up to 48 lbs.

WOD L1 - 465 reps completed

2 Rounds:
1:00 Sit Ups
1:00 Calorie Row
1:00 Single Unders
1:00 Burpee Sprawls
 -Rest 1:00 between each movement. Score is total number of reps completed-

• Kung Fu review with Pete - Hsing-I palm liking form (30 mins.)

• Aerials - choreograph and practice for show (3 hrs.)

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1/26/2018

• Teach Tai Chi class (1 hr.)

• Kung Fu review with Pete - Hsing-I palm liking form (30 mins.)

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1/25/2018

• Kung Fu lesson - Hsing-I 5 fists and linking forms (1 hr.)

• Crossfit (1 hr.)

Snatch Deadlift 3×5 reps @ 83 lbs.
Weighted Push Up 10 reps with 20 lb. vest

WOD L2 - 142 + 170 reps (with Lud as partner)

Partner WOD
AMRAP 6 minutes:
1) 2 laps Farmers Carry @ 20 kg
2) Max reps Wall Balls @ 10 lbs.
-Rest 2 minutes-
AMRAP 6 minutes:
1) 1 laps Bear Crawl
2) Max reps Kettlebell Swings @ 20 kg

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1/24/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (24:45), Hsing-I (1 hr.)

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1/23/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (24:03), Hsing 5 fists and linking forms (90 mins.)

• Crossfit (1 hr.)

Overhead Barbell Lunge 4×10 total (5L/5R) @ 53 lbs.
Hanging Leg Raise x4 set

WOD L1 - 6 rounds +26 completed

AMRAP 12 minutes:
5 Plate Burpees
7 Long Lunge Rows / arm @ 30 lbs.
9 Plate Ground to Overhead @ 25 lbs.
75 Single Unders

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1/22/2018 - rest day

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1/21/2018

• Yoga class (90 mins.)

• Kung Fu lesson - Hsing palm linking form (1 hr.)

• DC Stunt Coalition training session (2 hrs.)

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1/20/2018

• Aerial rehearsal (2 hrs.)

• Aerial meeting (2 hrs.)

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1/19/2018

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

Strict Press 4RM - worked up to 63 lbs.
Fat Gripz Pull Ups x3-5 reps

WOD L2 - failed to complete 5 rounds (just did not feel strong today)

Alternating EMOM 14 minutes
2 Push Press + 2 Thrusters + 2 Front Squats @ 75 lbs.
10 Pull Ups (Max strict, finish with kip)

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1/18/2018

• Kung Fu lesson - Hsing-I 5 fists, learned Wuxing linking form (1 hr.)

• Crossfit (1 hr.)

High Hang Full Clean, 4×3 reps - worked up to 73 lbs.

WOD L1 - 71/145 completed (worked Jess, who did a terrific job on her first regular class WOD)

Partner WOD – AMRAP 6 minutes:
1) 2 laps 2KB Rack Walk @ 16 kg
2) Max reps Plate Burpees

-Rest 2 minutes-

Partner WOD – AMRAP 6 minutes:
1) 2 laps Farmers Carry @ 24 kg
2) Max reps Goblet Squats @ 16 kg

• Kung Fu practice - review Wuxing form (25 mins.)

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1/17/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Hsing-I 5 fists, mook form (45 mins.)

• Yoga class - hip opening, internal and external rotation, very good (90 mins.)

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1/16/2018 - a well-deserved and much needed rest day

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1/15/2018

• Crossfit (1 hr.)

front squat 3RM - worked up to 108 lbs.

WOD L2 - 4 rounds +19 completed before timecap

5 Rounds:
10 DB Push Presses @ 30 lbs.
10 Ball Slams @ 25 lbs.
12 Calorie Row
20 Kettlebell Swings @ 16 kg

14:00 time cap

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1/14/2018

• Yoga class - hamstrings and twisting (90 mins.)

• Kung Fu lesson - Hsing-I five fists (1 hr.)

• DC Stunt Coalition training session - exhausting workout, big fun - learned break-falls and much else (3 hrs.)

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1/13/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Hsing-I five fists (45 mins.)

• Aerials practice - silks and hoop (A bit of a disappointment, since I find that I am very out of shape for aerial.  You really do have to do aerial consistently to maintain the conditioning for it and I simply have not had the opportunity lately.  All that should change once the addition is functional.  But frustrating for now.) (2.5 hrs.)

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1/12/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Hsing-I five fists, mook form (45 mins.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

Strict Press 4×6 reps @ 53 lbs.
Fat Gripz Pull Ups x3 reps for 4 sets

WOD L2 - completed 9:52

5 Rounds:
7 Push Press @ 55 lbs.
7 Ring Rows
7 Push Ups
7 Barbell Row @ 55 lbs.
:30 2KB Rack Hold @ 12 kg
-Rest :30 between rounds-

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1/11/2018

• Kung Fu lesson - Hsing-I five fists (1 hr.)

• Crossfit (1 hr.)

WOD L2 Rx - missed 2 rounds on the row

20 Rounds – 1:00 ON / :30 OFF:
14 Calorie Row
1 Round of “Cindy”
-Complete given task within the 1 minute time-frame. Rest 30 seconds, then alternate tasks-

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1/10/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 40, Yang Qing form, Hsing-I sword (1 hr.)

• Yoga class - hamstrings and twisting (90 mins.)

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1/9/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (25:50) (1 hr.)

• Crossfit (1 hr.)

2-Position Hang Clean (High Hang, Above Knee), 1+1, 4-5 sets - worked up to 73 lbs.

WOD L1 - completed 13 rounds

Partner WOD – AMRAP 15 minutes:
Partner A: 6 Goblet Squats + 12 Kettlebell Swings @ 20 kg
Partner B: Row 250m / 200m

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1/8/2018

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

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1/7/2018

• Yoga class (90 mins.)

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, Da Bei Chuan (24:16) (1 hr.)

• DC Stunt Coalition training session - challenging workout with lots of great stuff, including zombie fighting (perhaps the most fun thing I have done in decades - and that is saying a lot because I do tons of fun stuff) (2.5 hrs.)

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1/6/2018

• Crossfit (1 hr.)

push jerk 4x5 - worked up to 73 lbs.

WOD L1 - dropped 1 round of rowing (this WOD was odious, truly horrible)

Alternating EMOM 16 minutes:
9 Calorie Row
8 Ball Slams @ 25 lbs. + 9 Burpees

• Aerial rehearsal/meeting (2 hrs.)

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1/5/2018

• Kung Fu practice - warm-ups, pu bu 4x32, Tai Chi 24, short Tai Chi 40, Tai Chi 42 sword, mook form (1 hr.)

• Teach Tai Chi class (1 hr.)

• Crossfit (1 hr.)

trap bar deadlift 3x10 - worked up  to  140 lbs.

WOD L1 - completed 11:07

5 Rounds:
9 Goblet Squats @ 20 kg
9 2DB Floor Press @ 30 lbs.
15 Kettlebell Swings @ 20 kg
1:00 Single Unders
-Rest 1:00 after every round-

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1/4/2018

• Kung Fu practice - warm-ups, pu bu 3x32, Tai Chi 24, short Tai Chi 40, Wudang Yongquan, mook form review (45 mins.)

• Crossfit (1 hr.)

DB Suitcase Reverse Lunge x8/leg @ 30 lbs.
Power Swings x8 @ 24 kg
Handstand Hold - worked on freestanding

WOD L2 Rx - 8:49 completed

For time:
Buy-In: 25 Calorie Row
12-10-8-6-4-2
Burpee over Sandbag
Sandbag Shoulder + Squat @ 40 lbs.

• MASSAGE - great, but a bit painful (2 hrs.)

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1/3/2018

• Kung Fu practice - warm-ups, pu bu 2x32, Liu He Ba Fa, Hsing-I  sword (45 mins.)

• Yoga class - good to be back (90 mins.)

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1/2/2018

• Kung Fu practice - warm-ups, pu bu 2x32, Tai Chi 24, mook form (30 mins.)

• Crossfit (1 hr.)

2KB front squat - 5x8 @ 12 kg

deficit push-ups 5x8

WOD L2 -  7 rounds +10 completed

AMRAP 5 minutes:
5 Burpee Box Jumps @ 20 inches
5 Toes to Bar
5 Ball Slams @ 25 lbs.
5 Wall Balls @ 10 lbs.
-Rest 2 minutes, repeat-

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1/1/2018 - rest day

 

 

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