Gotta be careful with that kapo B #HIIT #ashtanga


Abs & Arms Workout

  • (50/10) with skipping for a 30min set
  • 32min = 280 burn
  1. Spiderman Pushup
  2. Crunches Legs up
  3. Superman
  4. Mountain Climbers
  5. Side Plank Leg Lift (right) forearm
  6. Side Plank Leg Lift (left)
  7. Rotating Pushup
  8. Reverse Curl 3lb weight, crunch & then tap feet
  9. Heel Press Plank (right) Forearm plank, bend leg & press foot to ceiling
  10. Heel Press Plank (left)
  11. Angel Abs
  12. Frogger straight in alt with wide
  13. Superman Pushup
  14. Cheek to Cheek Plank
  15. Pushup Jacks Push-up when feet are jumped out


About 60min. Suryas, standing, tiny bit of 2nd, back bending & finishing.

The Reaction: Did 5 drop backs & I wasn’t going to do the ticks anyway. With all the hand standing I currently do as a part of any ashtanga practice & the push-up heavy HIIT before hand, I figured I’d worked my upper body hard enough for one day. But when I sat down for paschimo I knew it would’ve been a really bad idea anyway, because I’d gotten “The Reaction” today, meaning I’d gone a bit too far in my Kapo B.

In that case it takes 10-20 breaths to get fully into the paschimo & I cut out most to all of any finishing vinyasa. For instance, instead of chakorasana, I get into a halasana and then push off gently to turn myself over. I don’t jump back after utplutihi. Normally I swing into a lotus jump back. Today I just sat myself down and laid down for savasana.

Tomorrow will be a no jumping / skipping day. I’ll be cautious with the back bending. I suppose it’s a good thing I didn’t notice I was in reaction mode during the drop backs. If it’s really bad, I’ll feel it then.

I am truly amazing #skipping #jumprope #reps

If you read the Batcave you’ll know why I say this!

Moved my drawing session to tomorrow in favor of lounging with Sir Henry on the couches all morning, but I got my workout in & it was a damned good one. I feel much better. (Right knee feels/felt just fine, as well.)


Full Body Bender: Home Workout

  • 1min skipping before every move
  • 20 reps on #d exercises
  • Time = 38:15
  1. Supergirl Push Ups Lift arm & opp leg but don’t crunch in. Each side = 1rep
  2. Lunge Hop (right) Lunge backward, then come up lifting knee & hop, holding 10lbs
  3. Lunge Hop (left)
  4. Scissor Touch Abs 5lbs in each hand, reach toward opp foot
  5. Prone Heel Press Lie on belly, bend legs & touch heels together. Press up toward ceiling on bench
  6. Boat Tap C-sit, legs & arms straight. Lowering lumbar spine to floor between foot taps – for more work
  7. Bird Dog (right) Left leg is bent & on knee. Extend right leg straight out & push toward the back wall, tightening glutes. Bring in to chest & tap knee. (Arm is extending when leg is out) with ankle weight
  8. Bird Dog (left)
  9. Single Leg Hip Thrust (right) Table, right leg extended out straight. Tap butt to floor & then come back up.
  10. Single Leg Hip Thrust (left)
  11. Bent Over Row 40lbs
  12. Good Mornings 40lbs Weights on shoulders. Bend forward to right angle & then come back up.

Low Impact Lower Body Workout

  • 1min skipping before every move
  • 20 reps on #d exercises
  • time = 30:01
  1. Standing Kick Back (right) holding wall
  2. Standing Kick back (left)
  3. Heel Taps (right) lying on back
  4. Heel Taps (left)
  5. Plank Leg Lift (right) Straight up for 10 & across for 10
  6. Plank Leg Lift (left)
  7. Chair Heel Pulse on toes
  8. Push-up Squat Reach Utkatasana, jump back to wide arm push-up & jump forward
  9.  Cross Leg Hip Thrust (right) Table, cross leg over the other, press up, lift leg out to the side & return
  10. Cross Leg Hip Thrust (left)


About 20min easy stretching

Eventually I may learn that listening to my body is more important than maintaining a weekly exercise quota

If I’d just taken the day off Saturday, the first morning I woke up with a sore knee, I’d probably have been better off. But no! I had to get in my five days, and now I’ll need the larger part of a week off.

Yesterday’s yoga did make it worse, though it felt good and beneficial while I was practicing. I’d been thinking maybe I’d just do yoga & no skipping Monday & Tues and take Wed/Thur off, while training at my new job. Nope! Instead it’s four days in a row. (I think. I’ve done it before very occasionally however & did not “die”.)

Despite the fact that I’m writing about it, I’m not all bent. On the plus side, it’s good to have “light weeks” every 4-6 weeks of training. I’m not good about doing this! I never even considered the concept until I got ever-so-briefly into Beachbody workout DVDs.

This post is a documentation rather than a complaint. There’s a little lament in there though, over the fact that I’m still overtraining at times when I know better from years of experience. I’m going to try to sit for 20min today, later, and I’ll lay on the dinosaur to stretch out my back & shoulders.

Dear Toby & Tom, Love you guys! 🙂

Had a great time visiting my from-NH friends yesterday, close to their place on N Mississippi. I do like that neighborhood. I’d have definitely considered living there if I’d gotten a job in the NE. Went to Radar for brunch. The cocktails were delicious; food was delicious & filling, conversation was fun & our table was perfect. Hung out a bit after at their place after and they gave me a gift bag that made me feel really spoiled.

The best thing about the required fitness break is that I have a little extra time to chill in the morning. I’m ready to start drawing goddesses! I’m gonna log 15 hours this week.


OK I did a quick #primary anyway, #ashtanga #yoga

I wouldn’t recommend a big brunch & cocktails right before ashtanga, but at least I waited an hour. I was just lounging, after we got back from N Mississippi. (OMG absolutely lovely & spot on bday gifts from friends T&T!)  C was doing chores. I wanted to get up & move my body so I did. Marichy C and D were a little nauseated, as was supta kurmasana, but it worked out. No ticks today. Was quick.

Heart rate tends to be higher later in the day & I had an ok time practicing because of that.

I think no skipping for at least two days… Knees.



Sunday rest day in the interminable PDX rainy season

There IS this collusion of the locals to claim they love the rain & never, ever, ever complain about it. It’s weird! I do love it when sleeping (or just lounging in bed) though. This I will admit. I’m under a flat roof and that amplifies the musical, soothing sound.

This morning I woke up with a somewhat sore right knee, the right, same as yesterday, AND a sore left foot! Both are a little better now than when I first got out of bed, but we’re leaving for a brunch with friends in two hours. Also it’s a new week so I can rest today, but I’ll have to exercise on one of the days I’m working downtown, which means early evening. I have to be on the 8:26am bus for the shorter ride, the trip down, because the next later bus would put me in danger of being late.

The thing is, I’d like to fully enjoy the days I’m going downtown. I’m done my shifts at 2:30pm so I can do a little grocery shopping, have some lunch, stop at a brew pub etc. I have an hour to kill anyway before the bus, and four before the last Cinderella 51 of the evening. Hmmm… Maybe I’ll only work out 4x this week. Won’t kill me.

Last minute, mild #HIIT and #asana #yoga

I wasn’t going to work out today. My knees were a little sore, nothing major, but… Then I looked back on my week and discovered I’d already taken two rest days, so I went downstairs to get it done.


Body Weight Workout

  • 1st round (50/10) with skipping for a 38-min set
  • 2nd round no cardio for an 18-min set
  1. Spiderman Plank-Right Lift leg straight out to the back after touching elbow. Move quickly.
  2. Spiderman Plank-Left
  3. Warrior III Squat-Right Squat to warrior 3.
  4. Warrior III Squat-Left
  5. Reverse Curl With 3lb weight bet feet.
  6. Leg Series-Right Bridge, Straight leg, tap to floor then lift to point at ceiling & press up.
  7. Leg Series-Left
  8. Leg Lift In C-sit on bench, straight legs. Try to pull in close to abs on the lift.
  9. V-Lift 1st roundStraight Abs 2nd round
  10. Rest
  11. Butt Lift 
  12. Butt V-Lift
  13. Plie Jumps / Pulse 2nd round
  14. Squatting Side Leg Lift-Right
  15. Squatting Side Leg Lift-Left
  16. Wall Sit Leg Lift-Right
  17. Wall Sit Leg Lift-Left
  18. Side Plank Drop-Right
  19. Side Plank Drop-Left


Timed poses, no vinyasa

#HIIT & #asana #yoga (tiny bit of #second)


24min core HIIT

Because I wanted to give the lower body a bit of a break.

  • (50/10) skipping
  • 1-6: BodyRock FBC day 3, abs & skipping
  • 7-12: my own, random choices for core
  1. Cross Foot Touch, on back, 5lbs in each hand, legs straight & feet off floor
  2. Suitcase Crunch, crunch & tap on bench
  3. Bike legs low, straight, extended & off floor
  4. C-Sit Tuck & Press 10lbs in each hand
  5. Knees Toes Legs up in air, crunch elbows to knees and then reach hands to feet
  6. Flutter kicks, on bench, shoulders off floor
  7. Temple Tap Abs
  8. Oblique V abs, 3lbs bet feet
  9. Other Side
  10. Knee In & Opp, elevated feet, pull knee in to touch arm same & then opp side, alt
  11. Reverse Plank Tap bring opp leg up & tap out to side, alt
  12. Sliders


My bit of 2nd. I’d like to work on it a little more… If I could bring myself to repeat the Kapo B that’d be a start. I was checking out the dining room table situation to see if I could use that for a brace for supta vajrasana. I used to always use my bed, in the hovel. Any hotel I stayed always had something I could use. The dining room table has this heavy cross-beam running under the middle of it, at about the right height from the floor, but I’d totally whack my face on the edge of the table coming up. I’d need like 6″ more space. Oh wells. I could teach Charlie how to assist me when he’s around while I’m practicing, maybe, though today that was not the case. And anyway, three Kapo Bs would be the thing to do first. Perhaps I can interest myself in attempting to grab my feet during the 3rd go.

It’d be nice to do the twists, the pinca m… I’ve been thinking it might be nice to do a version of the pinca m in a hollow-back at the wall… But if I want to script another variation of my routine with more asana, I’ll need to cut down on the HIIT. Perhaps I’ll try a routine with just “my” 10min skipping warm-up (the Bender routine I like).

Time to shower, eat and get to my illustration work!


49 drop backs in honor of my birthday yesterday

But man was that a painful practice, lowest average heart rate ever. It’s only 104 because of the 17-minutes I spent doing drop backs too. The rest of the time I barely broke 100. It’d have been 98, probably, if not for that extra bit.

I also started off with sore thighs. Yesterday’s lower body work was evidenced in both hamstrings and inner thighs, so that’s good!

I only do the purely Ashtanga workout once a week anyway, because it’s so much more pleasant and enjoyable at a higher heart rate, with a HIIT before.


Birthday workout #intervals #reps and #asana

Skipping intervals (10min worth, so not “heavy”), reps for lower body, reps for core & then some asana.

Solar eclipse in my birth sign on my bday!

I planned that way it many decades ago, out of time & space, before this incarnation.


Booty Sculpt Workout

  • 1min skipping intervals, 20 reps on all the numbered exercises
  • time = 39:31
  1. Squat, 40lbs
  2. Side Step-Up: Right Step up & then lift non supporting leg, 20lbs
  3. Side Step-Up: Left
  4. Warrior Deadlift: Right, 30lbs
  5. Warrior Deadlift: Left
  6. Curtsy Lunge: Right, 30lbs
  7. Curtsy Lunge: Left
  8. Plie Low Squat, 40lbs
  9. Lunge Lift: Right Lunge backward, then shift weight forward & lift back leg straight out, 20lbs
  10. Lunge Lift: Left

Tight Stomach Toning Workout

  • 20 reps
  • time = 26:54

1. Crescent Plank (right) Plank. Pull knee to opp elbow & then extend back & over supporting leg
2. Crescent Plank (left)
3. Pike Abs / Reverse Curl Lowering heels to just above floor after reverse curl
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Frog Hopper
8. Sliders
9. Boat Twist Each side twisting is one rep
10. Burpee Tricep style push-up


About 25min of mostly 1min timed poses, though I did throw in an untimed,  not at all prepped Urdhva D and three drop backs. They are pretty consistent, no matter what I do before them, as long as my body’s warmed up. Ashtangis get used to the ritual of a certain order and many never get past thinking they’re dependent on it, and thus they are. But it’s all in your head!


The coming year has the potential to be one of the very best. Forget about everything that has gone before and focus only on the future. What is the one dream you still want to pursue? Now is the time. Don’t think about it, just go for it.

Forecast for March 2016 to March 2017

If You Were Born Today, March 9:

You are an imaginative person who is also resolute and determined, so you can go very far in life. There are many extremes in your nature, and you tend to go through a lot of ups and downs on an emotional level. You often have impulsive mood changes. Love improves when you learn to be a little less accommodating. Your career is extremely important to you, and you are likely to be very successful. Self-mastery is a goal, and you are always searching for ways to improve and grow.Famous people born today: Bobby Fischer, Juliette Binoche, Raul Julia, Chaske Spencer.

Your Birthday Year Forecast:

The New Moon Solar Eclipse in your Solar Return chart points to a significant year ahead, and suggests that you will instinctively begin a new phase of your life. A decisively new direction has come about in your life. This can be an emotionally stimulating time in which you feel the urge to initiate and project, even if you are not quite clear about what you are projecting. Much of the energy in your life can have a magical quality to it as things are just automatically going in a certain direction. It is important to be intuitive at this time and allow the natural course to show you the way to the next step. Surprises (mostly very pleasant) pepper your year. New beginnings are in order, and you are bound to feel some level of excitement as the year unfolds.

This can be a year in which you experience important turning points, or you could begin new projects or goals that have a long-term impact on your life.

You are taking pride in your relationships this year, and it’s a strong time for strengthening and supporting others, as well as for building trust. You tend to instinctively know how to behave in ways that boost others’ confidence. This can be a pleasantly ambitious period when pairing up to accomplish goals can be especially successful.

There may be a stronger need for solitude when you work, or this can be a year in which you often retreat to work on specific tasks on your own. Watch carefully for self-defeating thinking. Seek out your spiritual center and talk through concerns and problems with those you trust, who can help you to make more objective decisions.

You are more sensitive artistically, your imagination is stirred, and you have an increased appreciation for subtleties this year. You are inspired and could even inspire others with your words. Some of your hunches could be prophetic. You are thinking more creatively, and express yourself with more sensitivity, compassion, and warmth. This is a good year for artistic expression and writing projects, particularly in the second half of your birthday year.

You seek out nourishment and naturally nurture and support others in the period ahead. Needs and cravings are in strong focus, and you are drawn to those things you see as wholesome, healthy, and natural. It’s a strong year for nurture and establishing healthier habits.

You can experience more popularity or a stronger interest in others and making connections. This is a year of general fortune through your relationships and meetings.

You may be starting a whole new “chapter” in your life story this year, and there can be significant new beginnings. It’s a strong year for showcasing a new and improved “you”. The connections you make this year are growth-oriented and encouraging. You are especially creative and inspired at this time, and relationships are in strong focus.

PISCES (Feb. 19-March 20). Language is always evolving and so are the other methods and tools we use to understand one another. Because you keep learning about communication and improving your effectiveness, you’ll get more of what you need.

TODAY’S BIRTHDAY (March 9). Before things get interesting (and they will), it’s important to remember to cherish eventless times! Lightness and triviality is a rare and beautiful thing in any lifetime. April features an upgrade of your home, wardrobe or vehicle. June is the most romantic. November will show you a different part of the world. Cancer and Gemini adore you. Your lucky numbers are: 6, 3, 20, 25 and 41.

A 640 burn in 90min with 9.5 poses of #secondseries? I’m an #ashtanga #genius!

How’d I do it? A 30-min skipping HIIT before hand to start, of course, lots of handstands, my drop backs & ticks…


30-min #HIIT & #asana #yoga

No Equipment: Full Body Workout

  • (50/10) with skipping for 30-min HIIT
  1. Squat Jump
  2. Hip Press-Right Did these with straight legs. I’ll change to a glute-bridge tap if I repeat this set.
  3. Hip Press-Left
  4. Surrender Squat Slow Ninja
  5. Warrior III-Right Keeping arms straight & extended & back leg too. Hinging at hips go into warrior & then come up tapping back toes
  6. Warrior III-Left
  7. Double-Tap Surfer 1/2 Burpee
  8. Supergirl no push-up
  9. Marching Glute Bridge Pull knee in. Set foot back down & squeeze glutes to raise hips, alt.
  10. Side Plank-Right With leg lift.
  11. Side Plank-Left
  12. Forward/Backward Lunge Hop-Right Do 1-leg hop in the middle, trying not to put foot down.
  13. Forward/Backward Lunge Hop-Left
  14. Plie Pulse with Heel Lift Lifting heels every 3rd pulse
  15. Burpees


  • Handstanding-back bending Surya As to end of fundamentals
  • My usual 2nd series poses, with EPRK and a Kapo B
  • Drop backs & ticks – 3 each
  • Finishing