02/27/13 - Rest Day

02/26/13 - KF Work

45 Minutes of Qi Xing
3 x Goun Gee, (slower tension)

 Back issues

02/25/13 - Rest Day - Foam Roller

Working on the Foam Roller

Pleasure and Pain

02/24/13 - KF anc CF Work

9 Rounds

Roughly 5-6 Minutes of Qi Xing Work, then,
15 Pullups and 15 Pushusp

Foam Roller work

02/23/13 - Long KF Work

Outside at the park, beautiful day,  55 and sun,slight breeze

10 x Lohan Arhat (left and right)

1 x Goun Gee

10 x Hu Chuan

1 x Goun Gee

10 x Lohan Arhat (left and right)

1 x Goun Gee

1 x Goun Gee Tai Chi Sytle

Time 2:20

02/22/13 - Rest Day

02/21/13 - Snake Turns Over

22 Minutes 60-70 Reps
Chicione Style

02/20/13 - Bear Complex and KF Work

5 Rounds

5 x 95lb Bear Complex
2 x Lohan Arhat for rest (1Left / 1Right)

Shoulder still tweaked but getting better.

02/19/13 - Hu Chu'an

1 hour of Hu Chu'an, from both the left and right.

about 40 sets

02/18/13 - Rest Day

02/17/13 - Goun Gee

3 Sets Goun Gee with 5:15 - 6:00 between rounds

Good

02/16/13 - KF and CF Training

10 Rounds of

3 Lohan Arhat, then

3 Hand Stand Pushups
6 Pullups
9 Situps
12 Kettlebell Swings w 50lb
15 Pushups

Time 1:08

02/15/13 - Rest Day (Emancipation Proc)

History Museum for viewing of Emancipation Proclamation, dinner and movie

02/14/13 - Valentine's Day

Nice evening with Rebecca

02/13/14 - Snake Turns Over

Snake Turns Over about 15 minutes

Then full set of 5 Animal Tension Set

02/12/13 - KF Training

3 Rounds about 1:10 Minutes

10-15 minutes of 
Hu Chuan
Lohan Arhat

Then
Goun Gee 

02/11/13 - KF and CF Training

10 Rounds

1 x Lohan Arhat
5 x 95 lb Clean from Floor

 Then

10 Rounds

1x Lohan Arhat
10 x 50 lb KB Snatch (5 a side)

About 1:00 Hour

Shoulder sucks!!

02/10/13 - KF and CF Training

30 Rounds

1 - Lohan Arhat Boxing
10 - Ring Pushups
10 - Situps

Time 1:18

A few Hu Chuan
and one Goun Gee Tai Chi Style for cool down

02/09/13 - Rest Day - Chattanooga

Visit Alexander in Chattanooga

02/08/13 - KF Training

20 Hu Chuan
3 Goun Gee
Some work on 18 Arhat

02/07/13 - KF Form Work

Worked on 18 Arhat

30 Reps, pretty easy

02/06/13 - KF and CF

Kung Fu and CF

10 Rounds

1 Hu Chuan
5 Pullups
5 Ring Dips
5 Situps
5 Snatch (alternate left and right)

About 30 Minutes

02/05/13 - Rest Day

Rebecca return from Columbus and get some Peter's Sushi

02/04/13 - Snake Turns Over

A little Hu Quan (some reps mirror image)

20 Minutes or Snake / Tiger Style

Sore from yesterday, not the greatest tension or effort, but completed it.

G

02/03/13 - CF WOD 'The Chief"

Modified.


As RX'd

The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.



Modified

3 Rounds of
 95 pound Hang Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 8 cycles.

22:26

2:22
2:09
1:55
1:47
1:45
1:50
1:50
1:39

02/02/13 - KF Training

Good warmup

20 Hu Chuan
3 Goun Gee

2:00 Hours

02/01/13 - KF Traing

20 Hu Chaun
12 Minutes of Snake Turns Over

Very strange arm and hand sensations.  After 10 Minutes unable to get good tension so stopped.