Super Circuit HIIT Workout

Well, I had to postpone my outdoor painting session I’d intended on for today, but it’s ok. I was really happy to see a new WO from Michele. Lately I’ve been grooving on the lower weight / lots of reps thing, here in my little vacuum.


Super Circuit HIIT Workout

Part 1: 5/25 4 rounds each group
1a. Jump Rope
1b. Mountain Climbers

2a. Burpee Chair Sit
2b. Plank Jack

3a. Skier Swings 10s
3b. Oblique Mountain Climbers

4a. Side to Side Jump Lunge
4b. Pendulums

5a. Jump Squat (Wide – Close)
5b. Flutter Kicks

Part 2: Circuits √, √, √
Circuit 1: 3 rounds
1. Right Reverse Lunge – on floor, lunge back & bicep curl, SL push up, DL up  10x 15s
2. Other side
3. Plies Step Out Right (bicep curl)/ Step out Left (Up-right row) 10x 10s I’d maxed biceps yesterday, so rounds 2 & 3 here I did step outs w/ orange band, no added weight 2=1

(hold dumbbell) Reverse Side Lunge – twist to outside of front knee w/Bicep Curl/Squat & repeat on other side 12x 10

Circuit 2: 3 rounds √, √
1. Right Side Lunge (weight to right foot on floor)/Right Reverse X-Over lunge (weight to outside knee) /Right Knee up &twist over knee 10x 10 Almost picked up a 15 for 3rd round, but my right knee is still a little sore & this is just a “because I can, for now” kind of workout. Some of us less privileged types have to choose between money or fitness! I managed to work it in in NYC w/ my short commute, even withOUT mommy or daddy subsidising my rent. That’s increasingly rare these days btw, especially with BFAs from art school, not that I’ll get a medal for it, lol.
2. Other side
3. (Bar) Bicep Curl to Press Overhead (Hold at chest)/Alternate Reverse Lunge – twist bar to outside of front knee, Right then Left (Repeat) 10x 10s

Snatch Right & lower to shoulder (hold)/Left Front Lunge & twist to front Knee/Step back & Sumo Squat Deadlift (alt) 10x 15 Eliminated that little sumo b/c it felt “extra” and not enough weight to be worth making myself slower

Bonus: Abs 5/30 3 Rounds
1. Lay on Back – bent knees in air – lower right then left to floor
2. Crunch Knees in & Press Out
3. Reverse Crunch
4. Right Side Plank – Bottom knee crunch in
5. Left Side Plank – Bottom knee crunch in
6. Lay on Stomach – heel clicks w/legs off ground
7. Hyperextension

Did my own stretch, not quite as long as M but I’ll try to get in another Astanga this week.


PURE Strength Workout #2: Shoulders, Back, and Biceps by Jamie B

Almost forgot to post! This was a short WO. Instead of my usual yoga finisher I decided to pick out a random YouTube abs burnout & it was so bad! LOL. I did a set & then stopped.


PURE Strength Workout #2: Shoulders, Back, and Biceps by Jamie B

Superset | 4 sets √, √, √, √
*I added a single 10/50 interval of jump rope before every round, just to get the HR going.
1. Upright Row x8 15lbs
2. Shoulder Press x10 15s Was going to @ last start w/ 20s and try to do 2 rounds that way, but then I saw there’s a SA seated shoulder press later.

Ladder | 3 sets √, √, √
*Each move x1, then x2, etc. until x5 reps = 1 set
1. Underhand Front Raise 10lbs The 1st move is the killer.
2. Drag Curl (slide up torso bending elbows & pulling back- do not raise shoulders)

Superset | 4 sets √, √, √, √
1. SSD Bent Over Row x12, 10, 8, 6 (perform row on each arm singly, then together = 1 rep- increase weight while decreasing reps each set) 13s, 15s, 20s (for last 2 rounds)
2. Dropset: Lateral Raise x8 twice standing on orange Beachbody band & pulling up / 10lbs I didn’t want to hold a 10 & 3lb weight in ea hand for the heavy set. My other option was to do 10s & 2lb wrist weights, but I only do that for entire sets b/c it take extra time to get them on & off. Was glad I tried using the band b/c I was able to keep tension on the delts the entire time & work lateral raises in a new way.

Superset | 4 sets √, √, √, √
1. Seated SA Shoulder Press x8/arm 15s rnds 1&2, kept palms facing in. Added 2lb wrist weights for 3rd round, Used 20s 4th round Julia does 24s, lol. I’ve had a persistent sore spot @ the back of my left elbow for a bit.
2. Bicep 21’s 7 high / 7 low / 7 full 10s For me, the flow made more sense doing the highs before the lows (lol!), opp of video.

Incline High Volume Tri-Set | 3 sets √ I don’t have an incline so…
1. SA Back Fly x15/arm (One hand & knee on bench) 10
2. SA Hanging Bicep Curl x15/arm (One hand & knee on bench) 10s 1st rnd, 2nd rnd added 2lb wrist weights for this & the next move 12lbs still felt a bit light for this move, even after all the other biceps! But I was a weanie & didn’t step up to 15s b/c of the amount of reps.
3. Around the World x15 (on dinosaur, a thoracic back bending propArms out OH bring out & around down by sides & back – 5s. Thought about just doing it standing, bodyrock style, decided doing it in a backbend might be nice, since my only real “incline” option is this yoga prop. Was interesting! 7lbs was challenging for the targeted muscles @ this point in the WO. I’d do 8 at most but don’t have those.

Time = 55. Then I paused my timer to decide what to do next. I did a search for “10, 15 minute abs” on YouTube & picked one (which was right @ the top). Not a fan! I’d had it embedded but I wouldn’t link b/c I didn’t think it was any good. No transition time & unnecessary 30-sec breaks in short ab intervals, then a 1-min rest! Decided to just stop at an hour. Screw it, maybe I will get in a WO tomorrow before painting.


Lenula’s Killer Legs and Buns

This is a 2016 WO that someone posted about on the FB group recently, which I’d been meaning to get around to. Holy shit! They’re not kidding with the “killer” in the description. Kicked my ASS, which I needed. And I haven’t done a full yoga practice yet this week, so that’ll have to be the last WO of the week, tomorrow.


Warmup: (10/30×6=4min) jump rope

Lenula’s Killer Legs and Buns

Burn-in: 10 of each: This is the 1st ½ of the burn-out, but I hate long reps sets @ the end.
1. Yoga tricep pushups
2. Jack shoulder tap pushups Jump feet out on the down & tap opp shoulder on the up.
3. Dive bomber pushups
4. Pike slider abs Elv ball pushups slide feet in from plank – pike push-up
5. One arm pushups Tried from knees, alt arms. V awkward! I’d do staggered push-ups if repeating

Part I: 15/60 x3 I pushed pause after all 3rounds! LOL. “Don’t sit down,” Julia says, as I’m sitting down. Sweating like crazy.

+8lb vest rnds 2&3, except for during the pistols. Even alternating, those are challenging enough 4 me that I don’t want to add any extra weight.
2. SL BOX JUMPS & ½ BURPEE  Ya f that single leg bizness. (If there weren’t already pistol squats I might’ve done lateral SL box jumps to pistol – is a bit easier from the side, for me to jump up)

1. DEADLIFT L (10) 15s
2. DEADLIFT R (10)
3. BACK LUNGE + step up + 4 SIDE LEG LIFTS L (10) stand parallel 2 bench. Lunge & step up IMMEDIATELY 2 bench, w/ leg closest to bench – the the leg lifts This was SO HARD! Second round I shortened to 5x per leg b/c I couldn’t see timer. Moved onto 5th move. Was gonna finish but there was like 5 seconds left. Moved on!
4. BACK LUNGE + step up + 4 SIDE LEG LIFTS R (10)
5. PLIE HEEL CLICKS (10) No weight! Was thinking when previewing maybe 10 max

Burn-out: 10 of each:
6. SL pushup to T stand
7. Kickthrough froggy pushups
8. Tricep hold + toe taps
9. Pushup + plank tuck jumps
10. Explosive pushups

Time = 1:08


Timed, non-vinyasa

Yoga / Shoulder Focus WO / more Yoga

Excellent WO today, woot!! I guess the solution to my low energy spell awhile back was indeed exactly what I chose to do, keep it regular but with more moderate WO intensity for a bit. I was choosing to not go 100% for awhile, but today I felt up to it.


Strength and Cardio HIIT #2: Shoulder Focus

Warm Up: Timed asana = 7.5min
Since I’d already decided to do the one reps set on my own it made sense to skip the warm-up & just joined in for the first Tabata. I woke up w/ a little tweak in my neck & my hip flexors are always sore lately. Wanted to stretch it out.

Strength Set: Shoulders :
Set 1: decreasing Evens Pyramind combo moves 10-2
1. Wide push-ups and weighted press up jacks 15, weight held goblet style
2. T-stand presses and commandos 10s +2lb wrist weights. Get into t-stand & do 10 presses ea arm / commandos are 1=1 W gonna do 15lbs but left shoulder / neck stiffness…  Commandos were clunky w/ bulky wrist weights on but it was ok.
3. Ski squat swings 35lb kettle bell and ssd military presses 15s, palms facing in
4. plank hops and front raises 10s, I did my front raises palms facing down Yogified the plank hops round 6 on, by having hands just a bit further apart & aiming to jump from bear crawl to toes lined up with fingertips, or at least past the toes. LOVE this new move…

Set 2: tabata pair 1: 20:10 8x 4 minutes @ 18:45
1. push press 20s
2. turkish get ups 10

Set 3: Tabata Pair 2: 20:10 8x 4 minutes
1. Decline pike pushup clean and press 20s moved to floor after 1st interval to try to get more of the move in. (Setting dumbbells down just the right way 4 decline takes extra seconds.)
2. Lateral raises 10s

Body weight Cardio Hiit set: Set 1: 50:10 2x
1. High knees & mtn climbers (increasing)
2. Decline tricep burpee switch lunge squat jump
3. Heel clicks (increasing)
4. Donkey kick up and over 2 curtsy hops
5. Down dog glute raise to spider knee pushup 2nd round I tried a def stop in plank & then doing the spider-knee push-up w/ chest facing straight down (not turned to that spider knee like usual) & knee- touching / getting a little bit of support by that arm. Interesting!

Set 2: Tabata Pair time pyramid: 6 mins
1. lateral box jump 180 Felt my “slept wrong” stiffness in the back just a little here but it forced me to really pay attention to my landing, jumping down as soft as possible to the balls of my feet.
2. 3 Groiners and 2 front kicks

Set 3: Tabata Pair: 4 mins
1. Plank frog hops bunny hops (increasing)
2. SL burpees hitch kick 15s

Skipped the yoga flow cool-down, as per usual.

I wish there were breakdowns on this channel, but there aren’t so I did from video. (I’d been planning on trying a 30min HIIT, but since I’d already gotten a great WO (sweat dripping down back & shoulders as I type this) I decided an ab burnout (again) and a bit of closing stretching.

I think she said her name is Crystal! Was looking 4 that info last time. Anyway I like her abs sets. It occurred to me awhile back that, perimenopausal abdominal softness none-withstanding, when I got ripped abs it was initially through lots of targeted ab work. No WO felt complete without it. Also shitloads of cardio and (I’ll admit it) a boost from small doses of ephedra, when it was legal & you could get it.

PURE Strength Workout #3: Full body , back bending intervals & finishing poses

Here’s my birthday workout!!


I was going to do an Astanga, but then decided to check out this other Jamie, having just tried the first one. Skipped 2 and 3 for now b/c those are upper body focused & I didn’t want that. The vid is 46min, but I knew I could make it last over an hour, lol.

Previewed one round of each set & then did entire WO by breakdown, with music.

PURE Strength Workout #3: Full Body by Jamie B

Banded Tri-Set

ppl band 4 sets √, √, √ √ 20:54min for first set. Took a break.
1. Slow Tricep Burpee x10 (slow lower into deep squat and place hands on floor, jump feet back and perform tricep push-up, jump feet up to hands again and raise torso to be in low squat, jump up)
2. Glute Bridge + Chest Press x20 (hips pressing up @ the same time as weights) 15s 1st rnd 1/2 set on bench – kept sliding. Moved to floor to work lower body more & then upper body had less work (not lowering below bench). 2nd rnd 20s, 3rd rnd back to 15s
3. Double Bench Squat + Press Up x10 (sit on bench, DB held horizontally at chest, perform squat x2, press DB straight up x2 = 1 rep) 20, held horizontally @ chest goblet style. 1st rnd – stood & pressed up by accident. Was harder, and slower(!) doing the 3 rounds as written.

SA Giant Complex

4 sets @18:02 √, √, √, √
*All moves performed with only 1 arm/set- switch arms each set
*Perform each move 2 different ways: I did from plank on floor first x8 and then standing with regular movement x8 That’s 64 reps per move, for each arm – 10lbs. Did as a complex ea round, not putting down weight. Could’ve gone slightly higher for biceps but would’ve wasted too much time getting wrist weights on & off.
1. Lateral Raise
2. Bicep Curl
3. Front Raise Hardest one to do from a plank on the floor. Tried turning palms in for 2nd rounds ea arm and that made it worse than palms down!


4 sets √, √, √, √
1. Sumo Squat + Pulse x8 (DBs held low between legs, lower into squat, pulse x2 = 1 rep) 20s
2. Romanian DL + Upright Row x10 (lower down into DL, rise up and perform upright row = 1 rep) 10s I sometimes used 15s for upright rows, but didn’t want to for 40 reps, so I did alternating SL deadlifts. I did a lot of lower body yesterday so that was ok.
3. Lateral Lunge + Twist x8/leg (hold DB horizontally by ends at chest throughout, step into lateral lunge, rise and raise same leg bringing knee to opposite elbow = 1 rep) 10s, held goblet style

No Rest Tri-Set

3 sets 15s Managed to do all 3 rounds w/out putting down the weights once! 15lbs would be all my grip strength endurance could manage tho.
1. Arnold Press x10
2. Alt Reverse Lunge x10 5 per leg
3. Bent Over Row x10

Time = 55:37


15/30 back bending intervals ) 21:45min

  1. Virasana
  2. Supta v
  3. Malasana
  4. Hanuman upright 1 RL
  5. Hanuman backbend RL
  6. Hanuman upright 1 LL
  7. Hanuman backbend LL
  8. Standing arch A
  9. Forward bend
  10. Stanging arch B
  11. Forward bend
  12. Standing arch C
  13. Uttana
  14. Standing arch C
  15. Seated moving twist
  16. Standing arch D
  17. Uttana
  18. Standing arch D Normally I’d hold 3lb weights for this last one, but I got a bit of the Miami reaction, coming up from supta v in a hurry. Got the back crack / release in move 13, the uttana, but I didn’t wanna push it.
  19. Seated moving twist
  20. Ustrasana 1
  21. Cat / Cow, sitting on heels
  22. Ustrasana 2
  23. Cat / Cow, sitting on heels
  24. Urdhva D 1 All 3 of these w/ hands on blocks
  25. Rest
  26. Urdhva D2
  27. rest
  28. Urdhva D3
  29. rest

Finishing poses paschimo to matsyasana – lying leg twist

PURE Strength Workout #1 & abs


Occurred to me that I could just “get over” the idea that a WO should always be 90min. Wahoo TICKR says I burned 642, so it was probably about half that. That’s ok! Normally I rest on Thursdays. I think maybe I’ll do another Astanga tomorrow, on my birthday.


PURE Strength Workout #1: Booty by Jamie B

Banded Superset | 12 reps each, 4x √, √, √, √ orange band. If I do this routine again I might cut it in half and do ppl band here & heavier weights move 2.
1. Side Step Squat (feet start together, step out to 1 side and lower into squat, alternate side steps each rep) BL sandbag
2. Alt Sumo Pulse Box Squat + Full Sit (toes pointed out, lower down to just above bench and pulse x3, rise fully, next rep sit fully on bench and rise, continue alternating each rep- legs wide enough apart to keep tension on glutes throughout) 1st rnd – 35lb kettlebell – too heavy! 20lbs next 3 rounds

Tri-Set | 4 sets √, √, √, √
1.Reverse Lunge + Static Lunge x8/leg (step back into reverse lunge, keeping feet planted rise up, lower back down and then step back to start = 1 rep) BL sandbag
2. KB Sumo DL + Squat Rise x8 (KB held low between legs, toes pointed out, lower down into DL, bend knees to lower into low squat, rise up from squat = 1 rep)
3. KB Sumo Squat + DL Rise x8 (same feet placement as above, opposite movement, lower into squat, straighten legs and rise in DL) 35lb kettlebell – I could’ve used my 20s but the grip was comfy on the bell. 

Banded Superset | 4 sets ppl band
1. Hip Thrust + pulse x10 (back on bench, hold at top for 3 count- final rep for a count of 20 sandbag across hips
2. 3-way Abduction x20/way (sit on edge of bench, 3 ways = leaning back, sitting upright, and leaning fwd- keep core tight)

Tri-Set | 3 sets Seems like this set should’ve been first!
1. Dropset: SL Romanian DL x8/weight, reduce weight by ½ and repeat on 1 leg before the other) 1st rnd 20s / 20, next 2 rnds 15s / 20
2. Wide Glute Bridge x20  1st rnd body weight, feet elevated, next 2 rnds feet on floor w/ sandbag
3. Frog Pump x20 (soles of feet together, knees out wide, minimal movement)

Time = 51min Not bad! Only 6min longer than vid.

I’d found this new channel via Fitness Friend Anna. Was gonna do a 15min shoulder but I felt more like abs so did this. Excellent, little burnout! Love her personality too.

Plateau Busting Strength Workout

I’m finding it very difficult to accomplish my (previously usual) 5x a week workout count lately, ever since I got thrown off track at the end of January, with the 4-days at the Portland cat show & the two, consecutive 3x weeks, one due to the show itself and the next due to the bad cold I caught there. Last week I managed five days, but the last three were all a struggle and I managed to tweak out my left side during Sunday’s, the last one of the week. It started with my neck, then moved to my shoulder. Yesterday I could feel it in my lower back.

So it’s funny that I picked this WO because, in keeping this title, there’s a pep talk at the beginning about what plateaus can tell you. In my case it’s “Lighten up!”, I’m pretty sure. I tend to get a really low burn when I do a Velvet Hammer & today was no exception, though it surprised me b/c it’s lower than my last couple Astangas, even the one w/ no jump rope warm-up! Maybe I do one of those tomorrow.


Plateau Busting Strength Workout

EMOM Upper-Body Strength 7 Mins 10s + 2lb wrist weights

Hammer Curl
Hammer Curl to Row
Hammer Curl to Row to Tricep Ext.
Hammer Curl to Row to Tricep Ext. to Upright Row
Row to Tricep Extension to Upright Row
Tricep Extension to Upright Row
Upright Row

Chest Set Tabata (20/10)
Chest Presses 20s
Narrow SA Chest Presses 20s

Back Set Tabata (20/10)
Flys 10s
SA Wide Rows 15

EMOM Lower Body Strength 7 Mins 8lb vest & 20s I have 2 admit I was gonna use 15s but Mackenzie started off w/ 25s. (I don’t have dumbbells that heavy). Grudgingly I picked up my 20s. Hard on the grip strength! Set the weights down for the 5sec pause bet moved.
Squat + Curtsy L
Squat + Curtsy L + Curtsy R
Squat + Curtsy L + Curtsy R + DL
Curtsy L + Curtsy R + DL
Curtsy R + DL

Quads Tabata (20/10) BL sandbag
Bulgarians L
Bulgarians R

Hamstrings Tabata (20/10) 20s

UB Rep Set 2 sets x 12 reps  + 2lb wrist weights ea move 2x before moving on
Hammer Curl 10s
Row 15s
OH Tricep Extensions 10s Changed this b/c I’d felt the extensions in my sore spot on the left, during the EMOM. OH was better.
Upright Row 10s
Chest Presses 20s
Narrow SA Chest Presses 15s I did these 12x per arm both sets but was using a light weight
Flys 10s
Wide Rows 15s

LB Rep Set 2 sets x 12 reps Legs Turned off vid & put on music here
Squats BL sandbag Kept weight on shoulders first 3 move – did curtsies alternating to eliminate breaks after ea set. Did bulgarians & SLDLs the same way, but I hadda take a break after doing both legs, in the middle of the combined sets.
Curtsy L BL sandbag
Curtsy R BL sandbag
DL 20s
Bulgarians L 15s
Bulgarians R
SLDL L 15s

Time = 1:12:29


Non-vinyasa, for the remaining time

This was supposed to be a really chill, easy to moderate workout

And it was supposed to happen yesterday, but I got distracted with a variety of projects and decided to take my 2nd rest day for the week. Granted I am really tired today – up periodically in the night (waking from dreams, cats, noise in the house) and got up at 5:30, which is highly unusual these days. MUCH easier to get up for ritual than 2+ hours of a ridiculously strenuous Astanga practice though, like I did for years, back in “ye old days”. I do really enjoy my greatly scaled down, when I want practice! I guess going as far as I did was useful for learning how much is really (personally) necessary or desirable.



26 Minute Crazy Tabata Cardio

 Tabata is my go-to when I don’t want to work all that hard. And then she kicked my ass! I skipped the cool-down & took a break before moving onto my reps set.

Standing Lower Body Low Impact Workout

Pretty sure I did this at one point, for time. I decided to do for reps & add some light equipment here and there. Melissa had a sore neck when she recorded this so I figured it’d be perfect for me today, lol. I did a

Level 3: 20 Reps Time on 1 round = 24:40
+8lb vest

1. Squat ppl band
2. Wall Sit Leg Lift (right) reps 10x, switch legs, then repeat These are f-ing hard! My vest made balancing harder too.
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right) 5s front, side & backward lunge (so w/ the vest, 13 extra pounds)
5. Other side
6. Step-Up (right) +2lb ankle weights – lift back leg straight out to the back. Foot stays on bench
7. Other side
8. Split Squat (right) 20lbs
9. Other side
10. Sit to Stand (right) Was gonna hold merely 10 extra pounds & then I got here & I’m like, Nope. My little 8lb vest is quite enough added weight. And then I still hadda split it up into two sets of 10 w/ a break in the middle.
11. Sit to Stand (left)
12. Side Step Up Lift (right) +2lb ankle weights
13. Other side
14. Goddess Squat Reach (right) +2lb ankle weights. Plie squat & then come up to stand on right leg, reaching up & out w/ right hand, 5lbs in hand
15. Other side


  • adapted from an old BodyRock WO, 10/50. Was gonna do 2 rounds & I really should’ve, but did one, 10/30 – 6:40min
  1. Same arm & same leg crunches, holding 5lb dumbbell
  2. Other side
  3. Keep legs up together & straight & press 10lbs towards them
  4. Tuck abs w/ one ankle crossed over the other
  5. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  6. Reverse curls same leg on top
  7. Tuck abs w/ other ankle crossed over the top
  8. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  9. Reverse curls same leg on top
  10. Swimmers (on belly)


Timed, non-vinyasa – longer holds than usual on some poses.











Meh mood, lackadaisical, 1/4 normal effort mash-up

I really didn’t want to do much of anything exercise-wise today.

Someone posted the first video in Julia’s group, asking if anyone had tried any of her WOs. Seems like a new channel. I previewed round one of this “for time” routine. Took her 17min 9. I decided to do my version as slow as possible, lol. Seriously, when I’m consulting a list w/ new moves, not being pushed along by a demonstrator’s pace, I can get really lackadaisical. I blame my yoga background. Slowing down, mindfulness, extreme attention to detail – these are all good things when you’re practicing asana.

Odd things of late

  • The yoga makes my glutes more sore than other kinds of WOs.
  • I’m just not as into lifting heavy right now, for whatever reason.


  1. Lateral jump. (jump over mat) Rev lunge w/ outside leg & then side kick 12x
  2. Running man jump shuffle, 2=1 10x punch fwd, 10x punch up (3x ea direction) 5s
  3. Hang clean to deep squat & stand, 20s 12x
  4. Half-way push-ups 8x followed by 5 full push-ups (2x)
  5. Lateral Switch lunge to pistol 12x 1=1 Changed this move Regretted making this harder! Managed one continual round of reps first time thru but took a little break ½way thru 2nd set.
  6. Lie down arms pull OH & press up 15s 10x Kept dumbbells pressed together during 2nd round. Weight was a little heavy but I lived.
  7. Plie squat, lift heels & come up, BL sandbag, 12x
  8. Plank, knee to opp elbow & same side elbow 1=1, 12x

Time = 25:03

Then I did 3 of 4 rounds of the abs routine below. Pretty funny to realise I’d sort of tweaked my left arm during the first set I did, and then I started off this last set w/ ankle weights, swapped them for one 3lb bet feet for 2nd round but hit failure during the first move. And then when I got to an hour’s WO time I’m like, You know what? I’m done. Wasn’t curious enough about the following tabata to even look at it.


Full Body Goals #2 by Kristin R

Well… all these hang cleans are really getting to me! I’m going to have to vary up my WOs a bit more. More Michele. More Astanga. Maybe some Velvet Hammer. Maybe even a little easy-peasy Bender. It e a good workout for today, but I only want one or two of these a week, I’m thinking. Too much heavy lifting & crossfit inspired moves make my upper body joints all crackly. Seriously, I stretch first thing after waking now & if I’ve been doing too much of that, my elbows & most of my fingers crack, lol. Ah the joys of ageing. That shit never used to happen.


Full Body Goals #2 by Kristin R

HIIT 50:10 – 2x (10 min)
1. Incline Pushup to bench hop
2. 3 Weighted Switch Lunges + 3 Bicep Curls 15s
3. Rollback to Box Jump
4. 2 Plank Rows + 2 Oblique Plank Hops 20s
5. Decline Toe Touch Burpee

Did this whole middle section w/ breakdown

Combo Moves, Pyramid, Evens: 10 – 2:
1. Goblet Box Squat + 2x Pulse Used 2 weights rather than 1 – on shoulders // SL DL’s 20s 
2. Bent Over Rows 20s // Rev Grip Pushups
3. DB Clean & Press to Push Press 20s // Fly Chest Press + pull over 15s Changed 1st move to one that’s more challenging for me w/ 15s. First move kicked my ass. Hadda take a break 1/2 way thru 10,8 rep rounds. Discovered that 6 consec was my max here 4 today.

Tabata: 4x each move before going to next (8 min)
1. Clean & Press 20s After last pyramid superset I put this move last in the tabata
2. Pushup Alt T-Stand Press 10s
3. Tricep Burpee Juggler
4. Bridge Hold Skullcrushers 10s

Reps 10 reps – 3x √, √, √
1. Staggered pushup bent row Snatch (5 per side)
2. Pull-ups Hang Cleans I was like Ya, fuck that on the hang cleans. I used the blue crossfit assist band too, not the harder (lighter & less help) red one. But I got a REALLY full range of motion, on the bottom part of the move.
3. Static Leg Split Lunge BL sandbag

Circuit Finisher: 50:10 – 2x (10 min) +2lb wrist weights
1. DL 20s
2. Squat curl and press 10s
3. Bodyweight Chair Lunges 3x + 2 Rocket step up Lunge back
4. Burpee Rows (no pushup) – 2 rows in plank, 2 bent rows
5. Alt curtsy + SSD Arnold press 15s

Time = 1:18