01/31/13 - KF and CF

45 Minutes

1 Hu Chaun
5 Pullups
5 Hang Clean with 80#
5 KB Swing with 50#
5 Situps

14 Rounds

01/30/13 - KF Training

20 Reps of Hu Chaun Tao

3 x  Goun Gee  good intensity and pace.

01/29/13 - Active Rest

Little work on Hu Chuan Tao

01/28/13 - KF Training

30 Reps Hu Chuan Tao Steps 1-30

3 sets Goun Gee

01/27/13 - KF Training

40 Sets of Hu Chuan Tao
Steps 1- 30

3 sets Goun Gee

01/26/13 - KF Training

Hu Chaun Tao

30 Sets of steps 1-21
With 5 Pullup and 5 Pushups after each set

total of 150 pullup
and 150 pushups

Shoulder a little tweaked out.

01/25/13 - Rest Day

01/24/13 - KF Training

Goun Gee 3 Sets

Work on Hu Chaun Tao steps 1-10

01/23/12 - Rest Day

01/22/13 - Snake Turns Over

20 Minutes, tiger style, lots of rotation, lower than normal stance.

Good.

01/21/13 - Goun Gee Kuen

3 Sets of GGK
+ 1 set of 5 Animals tension set

01/20/13 - Rest

01/19/13 - Run-Pull-Push-KB

10 Rounds for Time

Hill Run
5 Pullups
Hill Run
5 Pushups
Hill Run
5 KB Swings

29:36

01/18/13 - Snake Turns Over

20 Minutes tiger style

01/17/13 - Goun Gee Kuen

3 Sets  faster

01/16/13 - Goun Gee Kuen

3 sets.

Faster, around 5:00 minutes a set.
More power, a little less tension

Definitely more aerobic.

01/15/13 - Rest Day

01/14/13 - Goun Gee Kuen

3 Sets
3 to 4 Minutes in between

01/13/13 - Run Pushups

5K Run, drop and do 10 pushups every 100 yards


Cold, rainy, windy, awesome!

01/12/13 - 5 Mile Ruck

Garrison Loop on Natchez Trace

01/11/13 - Goun Gee Kuen

3 Sets

Sore Traps

01/10/13 - Snake Turns Over

20 Minutes
Chicoine style

Nice and hard

01/09/13 - Rest Day

GGK - TaiChi Style

15:00 Minutes

01/08/13 - Goun Gee Kuen

3 Sets

01/07/13 - Goun Gee Kuen

3 Rounds

01/06/13 - Snake Turns Over

G. Chicoine Style

25 Minutes.

01/05/13 - CF WOD for 122712 "Scaled and Mod"

Two rounds for time

20 x 80lb Front Squat
20 Pullups
20 x 80 Hand Power Clean
20 Situps

Time 10:28

Thursday 121227

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

01/04/13 - Goun Gee Kuen

Times 3

01/03/13 - Rest Day

01/02/13 - Goun Gee Kuen

3 Sets

01/01/13 - Snake Turns Over