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
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Maybe I’ll start teaching #hermetics…

Instead of marketing myself as a private yoga teacher. This came up in conversation when Sam was here, the fact that I could try marketing myself to locals who can afford a minimum of $75 an hour for private instruction. I’ve got 28 years of experience in yoga. And meditation! My introduction to both occurred at once, when I enrolled in two six-week intensive, college credit classes during the summer 1998 at Rivier University in NH. I wanted to get some non studio credits out of the way so I could focus even more on painting my junior year. I took Yoga, Meditation and Mysticism and The Psychology of Communication.

During my first experiences with basic, hatha yoga, the meditation was of equal importance.

I like the fact that with my introduction to yoga, there was a simultaneous introduction to experiential learning in meditation. We used the basic method outlined in Lawrence Leshan’s How to Meditate. See? I still remember the f-ing title. I’ve been recommending it ever since is why.

The class was taught by a couple in their early 70s, thereabouts, and met twice a week for 3-hours a session. During each class we sat for meditation for 20-minutes, and also did 40-minutes of very basic, democratic asana. The rest of the time we discussed our reading and writing assignments, the history and philosophy part.

It took awhile, but I did get the RISD liberal arts department to accept BOTH of my grade A credits. I got into a phone fight with the head of the department while I was still in NH. Must’ve gotten a notice of the rejection of that course in the mail… I’d done my homework though, and had checked to see that Rivier was fully accredited before I enrolled. I’d worked hard too! Taking two classes together was so intense I couldn’t work my normal menial summer job at the same time. I wanted my As, see… As part of Yoga, Meditation and Mysticism I’d vowed to do the 20-min sit and 40-min yoga every single day the entire 6-weeks of the program, while completing all the reading and writing assignments of course. This had a profound and lasting effect.

There were some total bullshit liberal arts classes at RISD, like one where you grew a plant and kept a journal of its progress for a semester. Didn’t waste my brain cells on that one but I’d heard about it and snorted. I’d slammed the phone down on the department head, after he said I “must be crazy” if I thought he was going to accept those credits. I decided to wear him down. When I got back to school in the fall, I brought all of my heavily highlighted course books and all my papers for the class tied up in a nice, little bundle with a bow. I dumped the lot on his desk and said, “You can’t tell me this isn’t as much real work as a lot of the classes you’ve got going here.

I got my way.


How might I market myself?

If I do this, I’ll still teach whatever yoga (cardio and strength training) would be appropriate to the client, but I’ll include the meditation and advise from the beginning that meditation takes priority. Five minutes is a good place to start for beginners.

Kabbalah, Magic & the Great Work of Self Transformation

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My new read

I’m still reading Initiation into Hermetics, but I’ll be in that for 2-3 years if I stick with it. It’s more like a bookshelf of encyclopedias crammed into one tomb of practical exercises than a mere book, and it’s not all that user friendly in figuring out the practical application of all the insanely difficult, mental exercises. As in the first chapter title of Kabbalah Magic, Though Only a Few Will Rise. And this is another set of practical exercises – “A COMPLETE COURSE” – though I haven’t gotten that far into it yet.

The first ritual detailed is the LBRP, which I already know. I wouldn’t include the Lesser Banishing Ritual of the Pentegram in any yoga teaching program! It’s far (+1,000,000) more esoteric than any asana class or (the lite description) “relaxation exercise”.


My visitor

Figures that it’s suddenly much warmer and brighter outside, the last morning my friend is in town. She’s at the airport now… We had a last afternoon of sight seeing and hanging out yesterday. I’ll post some pictures once I get clearance.

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I’m all into archangel Gabriel still.

Stopped by New Renaissance Bookstore yesterday for a second time. She picked up some things for the kids. I got two goldstones, specifically for working with the archangel Gabriel, and a pear candle (ditto). I’d been looking for another of the inexpensive, great light & long burning apple candle. All they had was pears. Then I revisited this site and noticed that his/her “angelic thoughtform” is a pear. All right then! They’re the same price as the apple shape and probably just as good.

#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

#Jumprope and #abs, #reps & some closing #yoga

Hadda go a long time to get a workout in, but it was ok as we have no plans for the evening.

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Skipped the video warm-up & did my own, the usual, (10/30×6=4min) jump rope intervals. Then I added it in a bunch more.


Rina’s 1000 Rep Ab Challenge

Sit-Ups/Crunches– 175 reps total, 25 reps/exercise (@ about 10min into video) 

Did this 1st set from a list. I think it’d be good to split these up & do them with light weights bet feet on ankles as ab burn-outs after a HIIT or Tabata.

1. Bent Leg Sit-Ups extending arms overhead on the down & trying to get head through the “window” at the top & get slight upper backbend
2. Sit-Up to 45 degrees Arms out straight, pointing towards feet. Can put feet under something.
3. Frogs Feet together, knees out wide.
4. Sit-up Down to 45 degrees
5. Star Crunches Arms & legs go out wide on the low.
6. Suitcase Sit-Ups
7. Running Rope Pulls SL comes in while arm reaches up 1=1

  • (10/30×6=4min) jump rope intervals
  • Bhujangasana – (10/60)

Started back up with video here.

Pulses-75 Reps total, 25 reps/exercise
1. Side to Side Heel Touch Pulses
2. Crunch Pulses
3. Straight-leg Crunches

Obliques-150 Reps, 25 reps/exercise I actually move faster than the video in this case & had time to type the notes w/in all the sets! If I repeat this routine in part or in full, I’ll do it with just a list & more cardio, possibly some ankle weights.
1. Russian Twists 10lbs
2. Side V-ups (L)
3. Round of Applause C-sit w/ bent knees but feet off floor, arms out wide. Turn to one side & clap hands, back to center & alt 1=1
4. Side V-ups (R)
5. Sit-Up and Twist 10lbs
6. Alt. V-Ups

  • (10/50×5=5min) jump rope intervals Hadda get my heart rate up a bit.

Lower Abs-125 Reps, 25 reps/exercise
1. Flutter Kicks 2=1
2. Reverse Crunches
3. Leg Raises Over Chair
4. Leg Raise + Knee In (L)
5. Leg Raise + Knee In (R)

  • (10/50×5=5min) jump rope intervals

Planks-175 Reps, 25 reps/exercise Arm fully extended for all
1. Reptiles
2. Side Plank Hip Dips (L)
3. Side Plank Hip Dips (R)
4. Side Plank Knee Tuck
5. Other side
6. Plank Toe Taps (26 reps) feet elevated on bench, tapping alt foot to floor. 
7. Forearm Side to Side Hip Drop (26 reps) Knee Tucks

Scrambler-350 Reps, 25 reps/exercise
1. CW Leg Circles (same direction)
2. CCW Leg Circles (same direction)
3. Sit-Ups with Weight Overhead 10lbs
4. 1-Leg Reptiles (L)
5. 1-Leg Reptiles (R)
6.Knee Tucks (On bench)
7. Leg Lowers
8. Scissors 2=1 crossing legs over each other horizontally in boat
9. Leg Circles (circle in)
10. Leg Circles (circle out)
11. Rowing sit-up 10lbs Kind of like a sit-up w/ 1 russian twist at the top
12. Straight Leg Raise, Spread Legs at Bottom

  • (10/30×6=4min) jump rope intervals Just to crack 500, lol

Death By Box Squats! #reps #legs #abs #yoga

Finally a high, over-the-top sort of burn! I’d gone through some of Lisa’s (BodyRock) live workouts & detailed them out, changing things here and there. For the first set I went super heavy.

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Warm-up: (10/30×6=4min) jump rope


Legs

100 Day Challenge #348lb vest, whole set, except for 15 & 16. I hadn’t realized how many box jumps! Could NOT calm my heart rate down quickly. .Generally I was working heavy enough I had to take a break at every 15-count. Lisa was working on a step bench too, and for once my 13″ elevation is more challenging than the video.

  1. 25 Squat Knee Lift – Left  15lbs, Bicep Curls 20lbs Standing leg on the bench
  2. Other side 
  3. 25 Box Jumps Hadda take a break at 15 & walk down the heart rate! I like to slow down when I break into the 170s.
  4. 25 Jumps Overs (50 Total)
  5. 25 Curtsy Lunge – Left  35lbs kettlebell, held in one hand, & touching down on floor every rep (same arm as lunging leg) On floor
  6. Other side
  7. 25 Box Jumps These things are fucking killer w/ an 8lb vest and 13-inch elevation
  8. 25 Jumps Overs (50 Total)
  9. Lunge back, deep. Then come forward & lift knee – Left 40lbs
  10. Other side
  11. 25 Straddle Box Jumps just to change it up a little & oops hit 179 when I looked @15
  12. 25 Jumps Overs (50 Total)
  13. Bulgarians 30lbs Didn’t do more press-ups. Arms can feel yesterday’s heavy rows & manakers! 
  14. Other side
  15. 25 Box Jumps no vest! for this & next repeat element
  16. 25 Jumps Overs (50 Total)
  17. 25 Lateral Step-Out Squat – Left  30lbs Could put working leg on the bench but meh. Heavier weights better.
  18. Other side
  19. 25 Box Jumps
  20. 25 Jumps Overs (50 Total)
  21. 25 Switch Lunge Squat 1=1 Squat hop, jump back in a lunge & return.

 

Post Your Time: 50:27!!! Higher elevation & heavier weights.
Lisa – 24.56


Abs

100 Day Challenge #33

No vest.

  1. 25 Oblique Hip Dips & Leg Lifts– Left
  2. 25 V Abs – R (3lbs bet feet)
  3. 25 ObliqueDips & Leg Lifts – Right (
  4. 25 V Abs L (3lbs bet feet)
  5. 25 Straight Abs Full range of motion, curling down controlled & bringing elbows to legs
  6. 26 Reverse Curl Twist on bench, lowering legs slightly below
  7. 25 Cross Over – Left
  8. 25 Cross Overs – Right
  9. 25 Tuck Obliques – Left (hanging from pull-up bar)
  10. Other side
  11. 25 (50 Total) Forearm Plank Drop Hips
  12. 26 Plank Opp Arm Elbow Touch (feet elevated)
  13. 26 Elbow Plank Elbow Knee Touch
  14. 25 (50 Total) Russian Twists 10lbs
  15. 25 Crunches, feet on floor This routine is about obliques but I wanted to add some straight abs
  16. 30 Crunches, legs bent & feet off floor

Post Your Time: 27:46
Lisa – 12.46


Yoga

23min of a super enjoyable adlib

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