05/21-06/02/14 - Continuing On

Added some Goun Gee, some Snake and a few WODs

Keeping on IP

D0098-50  Feeling pretty good, surely hitting to hard though.  Left ring finger and index finger metacarpal is bruised.

05/09/14-05/20/14 - Still plugging along

Introduced a little CF style WOD on Sunday

8 RFT

5 Strict Pullup
7 Chest to Floor Pushups
9 KB Clean and Press @50lb.  (alt 5/4 Left and Right)

20 Minutes

Slow and steady good WOD

Iron Palm - D0086-50   Day 86.  Going well.  Hitting the bag, probably way to hard.

Dealt with left inner thumb bone bruise.  4th and 5th Metacarpals are a bit jacked also from the last too days.  I adjust my backward smash to make it more parallel to the bag.  My new motto is "Don't be stingy with the jow."

04/21/14 - 05/08/14 - Back in the Saddle

Been struggling.  Over illness.  Maintained palm training, been adding more tension, some STO and Goun Gee

IP 0075-50

Iron Palm going well.  Bruised thumb about a week ago.  Had to adjust palm strike to avoid left thumb slapping down on bag.  Keeping thumb tucked closed to palm for now until it heals.

Qi gong going well.

04/12--20/14 - Hotel, Sick, Injured, Old!!!

Back, Abs, Shoulder, Ankle, Sick, Tired.  But still above ground.  Hop back on horse Tonight

Iron Palm 
4/12 D0049-50
4/13 D0050-50
4/14 D0051-50
4/15 D0052-50
4/16 D0053-50
4/17 D0054-50
4/18 D0055-50
4/19 D0056-50
4/20 D0057-50

04/07-11/14 Hotel Hell

Have manged to continue Iron Palm

at D0048-49

04/06/14 - (Y) Home and Yard, Loading and moving boxes for time

Boxes and Post

IP D0044-45

04/05/14 - (Y) All Day Yard and Home

Resurrected the Mower again!!!

IP D0043-44

04/04/14 - (K) Snake and IP

50 Snake Turns Over

IP D0042-43

04/03/14 - (K) 40 Reps of Earth and Wall

40 Reps Earth and Wall
18 Min

IP D0041-42

04/02/14 - (R) Iron Palm Only

IP D0032-41

04/01/14 - (R) Iron Palm Only

IP D0031-40

03/31/14 - (K) Goun Gee Kuen

3x Hard
then

Iron Palm D0030-39

03/30/14 - (Y) 5 Hour Fence Repair and Yard Work

IP-D0029-38

03/29/14 - (R) Iron Palm Only

IP D0027-36

03/28/14 - (K) Goun Gee Kuen

3x Hard

IP D0026-35

03/27/14 - (W) Easy All Arounder

20 Rounds

5 Pullups
10 Pushups
5 bottom bounce squats

IP-D0026-35

Index finger knuckles on both hands still bruised. Getting Better

Achilles Heel Injury getting improving

03/26/14 - (K) Iron Palm Only

IP-D0025-34

03/25/14 - (K) Snake Turns Over

50 STO

IP-D0024-33

03/24/14 - (K) Goun Gee

3X

IP - D0023-32

03/23/14 - (Y) All Day Fence Repair

IP D0022-31

03/22/14 - (Y) Yard Work Achilles Issue

IP D0021-30

03/21/13 - (R) Becky BDay

IP D0012-29

03/20/14 - (K) Goun Gee

3X HArd

IP D0019-28

03/19/14 - (W) Modifed Sevens

Modified Sevens WOD

15 Min AMRAP


7 HSPU
7 DL @95lb
7 KB Swings
7 KTE
7 Squat
7 Pushups
7 Pullups

5 + 5 DL


IP D0018-27

03/18/14 - (R) Drinks with Kurt

IP D0017-26

03/17/13 - (W) Bear Complex

Full Bear Complex  at 95

DL to
Clean to
Overhead to
Squut to
Overhead to Ground

5 x 5

Work to Rest
1:1

the

IP D0016-25

03/16/14 - (R) Tear out ceiling drywall in kitchen

IP D0015-24

03/15/14 - (Y) Saw, Stack and Clean wood for 4.5 hours

Plus
IP D0014-23

03/14/13 - (R) Hand Training Only

IP D0013-22

03/13/14 -(W) Clean, HSPU, and Pullup

20 Minute AMRAP

1 Clean at 95
2 HSPU
3 Strict Pullup

23 Reps + 1 Clean

 IP D0012-21

03/12/14 - (K) Goun Gee and IP

3 Rounds Goun Gee

IP D0011-20

03/11/14 - (WK) Burbee Clean, Pushups and Pullups

8 Rounds for Time

4 Burpee Clean with 3 Pushups
6 Pullups

19:00 Minutes

Iron Palm D0010-19

03/10/14 - (IP) Iron Palm Only

IP D0009-18

03/08-09/14 - (W) Cut down tree and Scotts Gulf

Hike down Polly Brach Campsite and then back on Chestnut Ridge Trail

IP D0007-16
IP D0008-17

03/07/14 - (R) Rest Day

IP D0006-15

03/06/14 - (KW) Cindy and THS

10 Rounds of
5 Pullups
10 Pushups
15 Squats
1 Tiger Hand Set

22:00 Minutes

Then IP D0005-14

03/05/14 - (K) THS and IP

Tiger Hand Set Work

Then IP  D0004-13

03/04/14 - (KW) Bear Complex and IP

Bear Complex
5-5-5-5-10
at 95lb

Then IP  D0003-12

03/03/14 - (K) THS and IP

IP-D0002 - 11

Tiger Hand Set Work

03/02/14 - (KW) THS, IP, and Bench Pullup

IP-D0001 - 10

10 Rounds

6 Pullups
1 Clean at 95
10 Bench and 95
2 Tiger Hand Set

03/01/14 - (K) Tiger Hand Set

20 Reps

 Put the screens in 5 Hours

02/28/14 - (R) Rest Day

02/27/14 - (W) Burpee Clean and Pullups

10 Rounds for Time

5 Burbee Cleans at 75lb
5 Pullups (varied grip)

Time 18:30 Minutes

Knocked 3:30 off my time from 2/22
I was pacing myself the first time, felt pretty good

02/26/14 - (K) Snake Turns Over

20 Minutes Grind

02/25/14 - (W) All Arounder Descending

Rounds of
20/18/16/14/12/10/8/6/4/2

KB Snatch each side
Squat
Pushup
Situp

Time 24:02

Lung buster

02/24/14 - (R) Rest Day

Root Canal Fun

02/23/14 - (K) Yoga and Tiger Hand Set

25 Minutes Yoga
10-15 Reps working Tiger Hand Set

02/22/14 - (W) Burbee Clean and Pullups

10 Rounds for Time

5 Burbee Cleans at 75lb
5 Pullups (varied grip)

Time 22:00 Minutes

02/21/14 - (K) Yi Jin Jing

12 Reps 22 Exercises
10 Minutes Meditation

02/20/14 - (K) Work on Tiger Hand Form

02/19/14 - (K) Snake Turns Over

25 Minutes Hard and Low

02/14-18/14 -Snowshoe Mtn Skiing

02/13/13 - Brosien Arrives - Recovery

02/10-12/14 - Gut Attack

02/09/14 - (W) - All Arounder

20 Minute AMRAP

15 Abmat
15 Pushup
10 CNP or Snatch with 35lb KB

9 Rounds

Should be 10+ 

02/08/14 - (K) Goun Gee Kuen

3 Times hard and faster 5-5:30

02/06-07/14 - (R) Travel Louisville

02/05/14 - (K) Yi Jin Jing

Fairly easy, just to get the kinks out

02/04/14 - (W) All Arounder

8 Rounds for Time

10 Abmat, hands behind head, no rocking
10 Pushups
10 KB Circular Clean to Press, to Overhead Alt Lunge (35#)

Time 19:20

02/03/14 - (K) Snake Turns Over

Low and hard,

23 Minutes

02/02/14 - (K) Yi Jin Jing

12 reps of 22 exercises
10 minutes meditation

02/01/14 - (W) Run Push Run Pull and more

8 Rounds for time at Trinity Park

100m Run
10 Pushups
100m Run
10 Pullups

22:30

Felt rough, beautiful day.

Followup with 40 Circular KB Cleans a side.

Some Kung fu and yoga

01/31/14 - (R) Easy Goun Gee for relaxation

01/30/14 - All Arounder WOD

First "real" WOD in over a month

10 Rounds

10 Abmat
10 Pushup
10 Squat
10 KB Curl and Press

22:30

Relaxed Pace

1/28-29/14 - Not very Restfiul travel to Lex and Louisville

01/27/14 - (K) Snake Turns Over

20 Minutes hard and low

01/26/14 - (K) Yi Jin Jing

12 reps 40 min
10 min meditation

01/25/14 - (K) Yi Jin Jing

12 reps 40 min
10 min meditation

01/24/14 - (K) Yi Jin Jing

40 Min
10 min Meditation

01/23/14 - (K) Yi Jin Jing

12 reps of 22 exercices,  could tension

10 standing
3 sitting meditation

01/22/14 - (K) Goun Gee Kuen

3x hard

ave 5:40ish a round

15 minutes mediation

01/21/14 - (K) Easy K and Recovery

5 minutes fast easy STO
120 Pushups
Easy rouund of SW, slow and breathing a few reps per exercise.

10 minute meditation

01/20/14 - (K) Yi Jin Jing

12 reps of 22 exercises.

10 Minutes of meditation

01/19/14 - (K) Stone Warrior

Harder and faster.

10 Minutes Meditation

01/18/14 - (K) Muscle Tendon Changing Classic

Fairly hard

10 Minutes Mediation

01/17/14 - (R) Active Rest Kung Fu

30 Reps Snake Turns Over
10 Minutes of Balance the Qi

01/16/14 - (R) Active Rest Kung Fu

1 Easy Goun Gee
Easy 6 Reps of Muscle Tendon Change
10 Minute Meditation

01/15/14 - (K) Stone Warrior

Very Hard,
about 33 minutes

10 minutes meditation

01/14/13 - (K) Muscle Tendon Changing Classic

Did 12 reps of the 22 exercises in about 40 min
and 10 minutes meditation

01/13/14 - (K) Muscle Tendon Changing Classic

Did 12 reps of the 22 exercices in about 40 min
10 minutes meditation

01/12/14 - (K) Muscle Tendon Changing Classic

Learning,

Did 12 reps of the 21 exercices and 10 minutes meditation

01/11/14 - (K) Easy Stone Warrior and Goun Geen

Slow easy Stone Warrior 45 min
2 Goun Gee's later in the day

01/10/14 - (R) Rest and Mediation

01/09/14 - (R) Snake Turns Over

01/08/14 - (K) Snake Turns Over

20 Minutes hard and low
15 Minutes Standing Meditation

01/06/14 - (R) Active Rest Meditation

01/05/14 - (K) Goun Geen Kuen

3 times very hard

01/04/14 - (W) Hard Cindy WOD

Modifed Hard Cindy WOD
Scheduled 20 Min AMRAP of

Wearing 20lb Vest
5 Pullups
10 Pushup
15 Squats

Did 9 Reps

then interrupted.  on a 1:30-135 Ave pace
estimate 13-14 Minutes

Took 1:30-2:00 Break  then did 4 rounds for time

Time 4:13

Gassed

01/03/14 - (R) Rest Day

01/02/14 - (K) Goun Gee Kuen

3 x hard

01/01/14 - (K) Snake Turns Over and 5 Animals

Good tension

12/31/13 - (K) Goun Gee Kuen

3X Hard

12/30/13 - (R) Rest Day

Recovery from Drive back and Ohio