Did another #ashtanga #yoga practice, a little more this time

I’m probably going to be doing a whole lot more yoga. It goes well with my studies, which I cannot wait to talk about (in April).

In other news, I FINALLY GOT MY IPHONE UNOCKED FROM AT&T & CONNECTED TO VERIZON! Woot! Woot! Am just finishing up the process of restoring the stuff on it from this morning’s backup!

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Random thoughts that came up

  • Static stretching & my tendency to do everything my own way: It’s funny that I was doing static stretching for years as a warm-up to ashtanga practice, for which the “conventional wisdom” and recommendations are that you do as close to nothing to prepare, before the Suryas, as possible. In my case there are certain poses that address specific bodily imbalances which, if done briefly before an ashtanga routine, make the whole thing much more enjoyable. Contrary to some indications I try to limit my masochism
  • The beginner’s mind & the irony that excessive ego attachment is so much more prevalent in adept yoga practitioners. It makes total sense. People are attracted to things they’re good at, hence most yoga teachers are individuals who’ve experienced a lot of ego gratification via yoga, especially in the Instagram age.

Today’s practice

  • Suryas & fundamentals
  • my basic Primary, with standard omissions and additions
  • Realized I’d forgotten the Ardha Baddha Padmo yesterday. No wonder why Titthibhasana B was hard to bind! Was more of a slow, tedious practice than yesterday, but yoga is harder in a way that is not recognized by “the burn”. Also, problematically, if you increase your range of motion you kind of have to maintain attention to this permanently. This is because when lifting or building strength, things travel more than they should, and if you don’t stretch & smooth them out regularly they congeal in bad formations.
  • 2nd thru Laghu Vajrasana, then a Kapo B. I’m still not attempting a bind and lowering elbows these days. Too risky. And I didn’t precede that with an EPRK (Eka Pada Rada Kapo) because I haven’t been practicing consistently.
  • But I did do my 3 drop backs and 3 ticks after Urdhva D.
  • Finishing to my Sirsasana menu. I skipped the rest of the finishing because I’d decided to do my daily sit & pranayama after.

Timings

  • 1:17 to end of series poses for the day (to Kapo B today, w/ no Kapo reg. This is my way, post “Miami”).
  • 1:27 to finishing

 

#ashtanga #yoga was EXACTLY what I needed today

I had to start a bit late though, because I ate some of the most excellent (and vegan!) bean soup I made yesterday for a late lunch. I actually cooked a totally untested recipe for jam night without really worrying. It was spontaneous.

I say this over and over but I really can’t afford to neglect the yoga. I should do one full practice a week, meaning something that involves some decent forward bending, back bending, drop back and ticks. I was stiff! For the first time in memory I couldn’t just stroll into the Titthibhasana B [EDIT UPDATE, correction] that I usually do right before Kurmasana. I couldn’t get the bind! So I threw in an extra LBH that isn’t  normally in this mix, Eka Pada Sirsasana. Even then it was really tough to bind that Titthi (lol). Other LBH was as usual though, not harder.

Because it was enough to “get on the mat” in a real way (it happens so rarely) I didn’t do any of the beginning of 2nd, that I sometimes will do after my version of primary. I wanted to save my psychological fortitude for the 3 drop backs and 3 ticks. I hadn’t done ticks downstairs, where someone might witness, in ages. Mission accomplished.

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Ha! I burned only 297 doing a workout that says it’s good for 700 calories

Julia has spoiled me! That’s why I didn’t post the supposed burn as part of the routine title, which is how it’s shown on YouTube. I at least expected to hit half way though, not like 42%. Goes to show just how hard I’m working when I actually DO burn north of 700.

I should’ve done one of Julia’s short routines with a more serious yoga. I haven’t done anything approaching a “complete” yoga practice in quite awhile. Oh wells. I added on 35min of the easy stuff & at least cracked 400.

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111 average is an indication the whole thing was tedious, lol

7X7 Workout | Strength, Cardio, Booty, Core

Section 1: Warmup + Cardio (50:10)
1) Jumping jacks
2) squat and twist
3) bird-dog
4) glute bridge
5) pendulum lunge + switch
6) side lunge into plank
7) prisoner squat jumping jacks

Section 2: Upper Body AMRAP (7 minutes) 2 rounds + 7 bicep curls
1) bicep curls – 12 reps 30LBS
2) tricep dips – 10 reps
3) army press – 10 reps 20lbs 1st round & 26lbs 2nd
4) SA row – 10 reps 20lbs (too light)

Section 3: Cardio (50:10) +8lb vest
1) jugglers
2) speed skaters
3) 2 plank hops, 1 tuck jump
4) fast feet
5) plank jack w/ shoulder tap
6) toe touch jacks
7) hop over weight 6x, 10 mountain climbers

Section 4: Lower Body (50:10)
1) goblet squats 35lbs
2) squat jumps
3) step up, lunge back (right leg)
4) step up, lunge back (left leg)
5) switch lunges
6) SL Deadlift hip thrust (right leg) 30lbs I did enough hip thrusts yesterday!
7) Other side

Section 5: BURPEES (50:10) No vest. Is too loose and annoying for a burpee set.
1) star burpees
2) plank row burpees 40lbs I can do hammer curls w/ 20lbs in each hand now. Who knew? BTW the last Bodyrock workout I did, forgot to mention that I hadn’t brought my crossfit assist band downstairs so I did full range pull-ups & chin-ups w/ no assist. I’ll have to note how many reps I got for each next time.
3) pike pushup/regular pushup burpees
4) frog burpees
5) tricep burpees
6) 180 degree burpees with tuck jump
7) squat jump pushup burpees

Section 6: Booty Burnout (50:10) With 5lb ankle weights (5lb ea leg)
1) glute kick backs (right leg)
2) glute kick backs (left leg)
3) laying leg lift (right leg)
4) laying leg lift (left leg)
5) squat and leg lift (right leg)
6) squat and leg lift (left leg)
7) elevated plank glute raises

Section 7: Core Burnout (50:10)
1) knee-in sliders
2) side plank (right side)
3) pike sliders
4) side plank (left side)
5) russian twist
6) baby plank walk with sliders
7) V HOLD

(Time 59:34 burn 297!)

Yoga

  • 35min
  • Suryas, fundamentals, some twisting, savasana

Great workout today, after 2 days off

I’m really loving Tabata lately, and Velvet Hammer Fitness.

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Extra warm-up (10/30×6=4min) jump rope intervals

Matt’s Metabolic Mayhem

Warm-up @ 3:10


Tabata Pairs 20:10 20 Minutes with 8lb vest

Box Squat Jump
Face Melters Feet elevated plank, jog feet down & back up, changing leading foot ea interval.

Quadzillas
Push-up Jacks These are still SO challenging for me w/ an 8lb vest!

Tucks Did mine slow & controlled, no bounce, 7 or 8 per interval
2 Froggers, 2 tricep push-ups, 2 superman

Super Skater Jump 3x, hop up on the 3rd
Broad jump forward bunny hops back

Twist Mountain Climbers
Overhead switch lunge + squat Holding arms overhead

(Took a few minutes break here for notes & happy sitting)


Light Dumbbell Tabata 20:10 20 Minutes

Rolling Squat + 2 punches 2 10lb weights
Split Switch with press up

Side Plank Under & Up (L) 10lbs really challenging by the last interval
Full Burpee+ 4 punches

Side Plank Under & Up (R) 10lbs
1-leg squat,1-arm press, single leg crunch I did alt sides by mistake & took out the crunch cause I was using 20lbs

Bulgarians, alt legs per round 30lbs + 8lb vest, this & last set
Plank rows

Squat + forward press
Grocery Bag Punches


Dumbell Gauntlet (5 rounds, 5 reps per move) 40lbs + 8lb vest all the way thru (kicked my ass)

Curtsy Lunges (L)
Squats + Press 
Curtsy Lunges (R)
Shoulder Presses 
Double Squat Pulses (5 per leg)


Yoga

  • Suryas & fundamentals, one urdhva d
  • Finishing to sirsasana, savasana

#Tabata #strength & #ashtanga #yoga

That felt good today! And sometimes it’s better to have a time limit (a lunch date in this case), so you don’t dither endlessly.

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Agility Tabata + Posterior ChainAgility Tabata + Posterior Chain

Warmup (10/30×6=4min) jump rope intervals


Tabata Pair Workout excellent cardio set!

  • Was gonna do this w/ a list & timer initially, but in previewing the first few sets I decided it was too “dancey” for me to remember, so I did it with the video. I’d put 30 seconds for the rest between intervals though…
  • With 8lb vest

    1. Mini Suicide Shuffles
    2. Heel Clicks From standing & with hands on floor

    1. In/Out Fast Feet x4+ plank shoulder taps X4 + heel click
    2. Butt kick lateral hops x3, SL (outside leg)forward and back hop x4

    1. Falling off a log + 2 side heel clicks + 3 bunny hops back Kind of like a forward, crossing one leg over the other forward skip x4. Stop with one foot raised & do 2 kicks out to the side. Alt which leg starts.
    2. 1-2-3’s Sideways shuffle lifting inner knee (like Insanity move)

    1. Hit-the floors
    2. Fencing Shuffle Forward and back, 180 and Switch

    1. In/Out quick squats
    2. Shuffle, Drop and Pop

    1. Cross Hops (L)
    2. Cross Hops (R)

    1. 2 Plank Jacks, 2 Toe Taps
    2. 2 Froggers, 2 Low Cross Jacks

    1. 4 fast feet, 4 in/out fast feet Video sequence got mixed up in the edit but it was ok.
    2. Around-the-World Squats (4 left, 4 Right)


Back Body Finisher/Posterior Chain
(1 minute intervals/15 seconds rest)

  1. Pull-over+ narrow press 30lbs
  2. Supine Rows+Deadlift 40lbs
  3. Squat walk x4 + Upright row x2 30lbs
  4. Pigeon toe DL +Shrugs+ Calf Raises 40lbs
  5. Renegade rows + Glute Raises (alt) 40lbs

Yoga

Was gonna do a Bodyrock isometric thing for part 2, but then I’d have had no time to stretch! Decided yoga would feel better.

  • 32min Suryas & fundamentals, the Linda way, first 3 poses of primary, one 5-breath urdhva d and then a 1min savasana

Monday workout, #HIIT and #ashtanga #yoga

So I will be on C’s phone plan. Not sure yet if my number will change and it turns out we’ll have to deal with that Wednesday. He can’t do it early or I may get hit with more fees.

Then and Now

The menial doesn’t even pan out because they’re either incredibly abusive, while expecting an unwarranted “passion” for the job, OR they totally lie about the hours. You agree on what you can do and then you show up and everything’s different. The latter thing was particularly sad for me because now I can never shop there again. I just can’t deal with any corporation on a menial level, no matter how well reputed it might be generally, the minions are never treated well.

Didn’t used to be like that. When I’d expected to have these kinds of shit jobs (while in high school, during and then right after college, since I was stupid enough to go to art school, no matter how good the school and how well I did), they were much, much different. Back then, all of the retail spaces that I encountered employed mostly full-time staff, with benefits that were actually useable. Even the part-time staff had regular hours.

Shit I did so far today

  1. Dealt with phone issue.
  2. Meditation / hermetics: all fucking over the place internally and a lot of Aaaaaarrrrgh!!!! energy in the anahata (heart) chakra.
  3. Moved about 140lbs of equipment from the 2nd floor to the 1st.
  4. Worked out. Did my circuit training downstairs, and then spent 6min putting my stuff away & getting myself ready upstairs for the yoga portion. I was going to do more – the back bending & shit – but I didn’t feel up to that today.

Do these things count as accomplishments? I have to consider them as such. After all, it’s tempting to just lie there like a slug. But no. It’s my anniversary with life on The Hill. I will buck up. I will help cook. I will apply to more jobs I will not be considered for. But first I’ll shower and move the futon to the office.

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Warmup: (10/30×6=4min) jump rope

25 Minute Manmaker Burst by Kristin

“No Rest” 1 manmaker at minute interval: (24” Elevation) 60:20 Manmaker in 20-second interval – 13:30 no rest setThis set is INTENSE. I got thru it by using two 15s sometimes, as opposed to two 20s all the way through, and not wearing a vest.

1. Plank Rows 40lbs
2. Burpees
3. Renegade Rows 40lbs
4. Squats to Arnold Press (palms towards face and twist and press at top) 30lbs set + MM
5. ½ Burpee / Box Jumps 13” elevation
6. Burpee + Bicep Curls 30lbs set + MM
7. Elevated Plank Alt Cross Knee (to opp arm) Toe Touches + Tricep Pushup I did 2 cross touches & 1 push-up in between
8. Alt Curtsy Lunges 40lbs
9. Mountain Climbers On floor
10. Manmakers (30lbs set, 40lbs closing MM) Do one more in last, shorter interval

EMOM – finish suggested reps and the rest of the time is your rest period:
1. 10 Alt SA Chest Press + Scissor Leg Cross Crunch 40lbs 2=1 Same leg comes up as hand
2. 10 SL Decline Pushups 1=1
3. Weighted In & Out Squat Jumps 20lbs 2=1
4. 10 Dynamic SL Tricep Pushups
5. 10 DL squats + 10 Box Jumps 40lbs 

Tabata Pairs Finisher! : (8 min)
1 Romanian DL’s 30
Swings 35lb kettlebell

1 Broad Jumps + Clean & Press + Bunny Hop Back 40lbs
2 Clean & Press 40lbs


Yoga

About 46min

  • Suryas & fundamentals, dandasana, paschimo & purvottanasana
  • no vinyasa, count 5 or 10 depending on how much I felt I needed: marichyasana A-D, pashasana, eka pada sirsa
  • my favorite finishing poses (10/60)

Rest day, #ashtanga #yoga

Rest from the HIIT that is! I was ridiculously stiff & sore last night and this morning. I’ve been over emphasizing the Julia circuits of course, and I’ve been getting a little bit low-level tweaky. So today jumping was absolutely forbidden! Well… not counting the jump throughs and jump backs and hand stands of my Primary+.

I wasn’t going to wear the monitor… But even if I know it’s going to be low part of me wants to know the stats, and that part always wins, lol.

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A 106 average! That’s not even a brisk walk. This is about what a normal, low energy primary would be for me. And part of me is like, Oh man, you stopped just 2 short of cracking 400! I could’ve jogged in place for that last two. Silly.

  • Suryas & fundamentals
  • My primary+
  • Second to Laghu Vajrasana,
  • Urdhva D, 3 drop backs, 3 ticks
  • Finishing

About 60min #circuit #training & 40min #ashtanga #yoga

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I actually really loved this routine! Only thing I wasn’t sure of was the amount of biceps sets, just because I’ve got that weakness in my left arm that’s particularly triggered in bicep work. It did get a little bit pissed at me but not too much.


Warmup: (10/30×6=4min) jump rope. I hadn’t done jump rope in a whole day & was ready for more, lol.

Full Body Reps, Tabata, and HIIT #1 by Jamie B

Perform 3 rounds of each strength w/ the different tabata pairs. Then HIIT the 3x.

Strength
1. R Curtsey Lunge + Wide Bicep Curl (10 reps) 26lbs
2. L Curtsey Lunge + Bicep Curl (10 reps) 26lbs
3. Get-ups (10 reps) 20lbs Start on back, move weight over head & use momentum to come forward to stand, then do a “slam”. This is HARD for me w/ 20lbs, even no vest. It’s got a yogic appeal. I oughta film my rendition some time.
4. Deadlift (15 reps) 40
5. Push-up + Knee Tuck (10 reps) 5 SL push-ups & change

Tabata Pairs (20:10 x8)
Round 1. Box Jump + 2 strict mtn clibers // decline Tricep Burpee
Round 2. Plank Row + pushup // weighted Squat Jumps 30
Round 3. Rocket Lunge + Heel click Stay on one side 2x and then switch // staggered pushup to goblet hold surfer pivot jump 20 I did a 180 jump b/c I hadn’t previewed this far but that’s ok.

HIITx3 (10/50)
1. Bear Hold Donkey Kicks
2. Split lunge snatch to kneel back front kick 20
3. Burpee back flys 20
4. 3 Strict Mountain Climber + SA front raise 20 Changed this to both arm front raise on the 2nd round
5. Weighted X Crunch 20 / 10 / 10 Forgot to grab my 5s for the 1st round so did this move with a 10 in each hand, which made it more of an arms than abs move. Plus there’s a lot of this difficulty in the Get-Ups. Got my 5s before starting round 2!!

(Time for routine = 56min)


Yoga

  • Suryas & fundamentals, Linda style
  • 1min on the rack
  • (10/30×6=4min) Urdvha D, rest, Urdvha D, rest, Urdvha D, Paschimo
  • Finishing to Sirsasanas, 1min savasana

 

Jump rope #HIIT & #yoga

That wasn’t pleasant but at least I got some exercise in today.

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adapted from: BodyRock – Full Body Skipping Fat Burn HIIT Circuit

  • From list on my own timing, (15/50)=49:40 for 2 sets.
  • Last done 12/17/16 & is further adapted here

Repeat cardio: Jump rope

  1. Squat 40lbs / Jump Squat
  2. Push-up, clean & press, squat & press, 40lbs
  3. Side to side squat, 40lbs (alt leg stepping out to the side, holding weight in middle)
  4. 180˚ jump squats (touching floor @ bottom)
  5. Heel Click / Donkey Kick
  6. Wood chops, 15 (subbed for side to side swings)
  7. Other side
  8. Alt Pistol Squats
  9. Tricep Push-ups to reverse plank ½ dip, hands on blocks
  10. Bulgarian RL 30lbs
  11. Other side
  • 2min rest
  1. Dips
  2. RL Overhead tricep & stationery lunge, 20
  3. LL Bicep curl pulse & stationery lunge, 20
  4. Plie squat & Y press-swing up, 20 (weights swing down bet legs on the down)
  5. Elevated side plank, lift bottom leg & then bring knee in to top elbow
  6. Other side
  7. Half burpee & hop lunge back alt sides
  8. Deadlift, pulse @ the bottom & swing weights toward back of body on the up 40
  9. Leg lift, table top on up, then swing hips back toward L-sit on the down(Bender style)
  10. Other side
  11. Swings 35lb kettlebell

Yoga

About 44min

  • Suryas & fundamentals
  • various non vinyasa poses

#reps #HIIT & a tiny bit of #yoga

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Chaos Workout by Jori

From A to Z, 10 reps or as indicated
Time = 30min. Flew by so fast I couldn’t believe it!! Really enjoyed this low reps set.

  1. Rev. Lunge + OH Press/leg, 40lbs do 1 leg & switch
  2. Butt Kick Burpees
  3. Crunches w/ Straight Legs (30 reps) lie on back, legs straight & perpendicular. Arms straight. Holding 10lbs
  4. Downward Dog Push-ups w/ Alt. SL Glute Raise
  5. Elevated Row w/ Opp. Spider Knee 30 Row 1 arm & the opp knee comes in for a spider (make sure you touch) = 1 rep
  6. Switch lunge to kick
  7. Low Squat 40
  8. Kick Through to Handstand Loved this!
  9. C-sit, alt overhead press 20lbs Too light! 30lbs next time.
  10. Frog Hopper Hip Stacker Jumping Jacks
  11. Knee to Opp Elbows in Decline Plank 2=1
  12. Switch Lunge 2=1
  13. Mountain Climbers (decline 30) 1=1
  14. Negative Push-ups + explode up Get hands to leave the floor
  15. Alt Pistol (5 per leg)
  16. Plank Hip Twisted pistons 2=1 Kind of hopping into an alt, bent leg hip to the floor, hopping back to plank
  17. Quadzillas
  18. Russian Twists 2=1 15lbs
  19. Squat to Star Jump
  20. Pendulum Tricep Dips Use blocks. Jump through to crab dip. Jump back.
  21. Mat Jumps 2=1
  22. V- Ups oblique 3lbs bet feet, 10 each side
  23. Forward Lunges 10/leg 40lbs Stepping back leg forward to tap on every rep.
  24. X-Crunches On back, arms & legs out wide to tuck
  25. Pull-ups (15 reps here cause using the band) Y-Presses As suggested by Julia – “If u have a pull-up bar…”
  26. Zottman Curls 30 Bicep curl up, rotate palms to face down to lower

Part 2: 30-60-90: 30 sec Hardest Exercise, 60 sec Moderate, 90 sec Easiest (31:42)
Did this part w/ the video b/c I wasn’t sure how I’d set my timer for these intervals!

Cardio Set:
30 sec Burpees w/ Push-up
60 sec Jugglers
90 sec Plank Kick Out Right, Kick Out Left, Jump Feet to Hands 180 Tuck Jump (Repeat)

Arms Set:
30 sec Tricep Dips
60 sec Push-ups (Elevated)
90 sec Commandos (can add kick outs L/R)

Legs Set:
30 sec Switch Lunges + Squat
60 sec Squat Jumps 20 Used lighter weights all the way thru & touched them to floor each squat
90 sec Step Ups 30

Core Setwith ankle weights
30 sec V-ups
60 sec Bicycles
90 sec Straight Leg Lifts


Time for these 5 reps sections = 50min

Killer Deadlifts: 2x Through
1. 10 reps Good Mornings 30
2. 10 reps SL DL 30 (Get 2nd leg on 2nd round thru)
3. 10 reps Straight Leg DL 40
4. 10 reps Sumo DL 40

Finisher after 2 rounds: 50 Jump Lunges 1=1

Arm Stripper: 2x Through (10 reps each)
1. SA Kick Back  + Press (Right Arm Kick Back bent over, stand and Left Arm Press OH) 10 tricep hand / 15 OH press hand
2. SA Kick Back + Press (Left Arm Kick Back bent over, stand and Right Arm Press OH) 20
3. One arm Hammer Curl one arm wide Hammer Curl 30lbs 1st round / 26lbs 26lbs 2nd
4. Low Half, Upper Half, Full Curl (bicep 21’s:do 7 reps of each) 26lbs

Finisher after 2 rounds: Chin-ups Reverse Grip Push-ups (15 reps)

Shoulder Cooker: 2x Through (10 reps each)
1 OH Press 40
2 Boat Hold SA Front raise alt 15
3 Sumo Squat Upright Row 30
4 Squat w/ lat Raise (raise while in squat) 20 I should watch myself in a mirror here if possible if I repeat this. Caught myself squatting REALLY shallow, lol.

Finisher after 2 rounds: 16 Traffic Directors lunges 20

Back Breaker: 2x Through
1. 3 Way Bent Over Rows 5 reps each grip (Wide Grip, Standard, Reverse Grip=1) 40
2. Renegade Rows (2=1) 30 Standing bent over, alt arms pumping fast
3. ManMakers 5 reps 40
4. Y press 10 reps 20lbs 1st round / 30lbs 2nd, fast

Finisher after 2 rounds: Swimmers, Rumi style (20 reps)

Chest Shredder: 2x
1. 3 Way Push-Ups 5 reps each hand position (Wide, Standard, Close = 1 rep)
2. T-Stand Push-ups (5 each side)
3. Chest Press 10 40lbs
4. Chest Fly+ sit up 20lbs

Finisher after 2 rounds: (5 reps Right, 5 reps Left)
Staggered push-up + SA Plank Row + shoulder tap 15lbs (2)


AMRAP: 5 Min Score = 2 full rounds & 3rd round to the 1st skater
5 Squat Jumps
10 Skaters 1=1
5 Burpees
10 Russian Twists 15lbs 2=1
10 Mt. Climbers 2=1

(Total Time = 1:48)


Yoga

Only 10min, lol. More tomorrow.