2017 Holiday HIIT #11: 12 AMRAP of Christmas By Jen A

This was be my 2nd “unmeasured” WO. I guess it’s useful as an experiment in detachment, but shit… Most people depend on gyms or yoga studios, workout buddies and often coaches. I have none of that shit to keep me motivated, not even a regularly updated supply of current exercise clothes. If you work out with other people, this is inspiring.

And so I have a new monitor on the way, even though I shouldn’t because I’m not earning any money, at this point. I was shocked to see the cheapest I can get a Polar strap replacement is $72, and I just got the last one May 26, 2017. I went ahead and ordered the new battery, and then today ordered the other monitor, which is cheaper and newer. It seems like that entire market has really died off though.

Without stats I knew I was going to be unmotivated, but an AMRAP appeals. I can go slow & not extend my WO time too much, other than when I take my breaks! (After every set usually, lol.)

11:08am – 12:55pm, so 1 hour 47min for WO part, plus equipment stowing & stretching….

1hr 54min

2017 Holiday HIIT #11: 12 AMRAP of Christmas By Jen A

  • Rounds 1 (12 min / reps) – 5 (8min / reps) with breakdown, as that was as far as I’d previewed yesterday.

12 minute (12 reps) 1 full round, then move 1 & 2 dragon lunges
1. Standard burpee w/ push-up
2. Dragon lunge burpee 6/6, sandbag
3. Plank jack Burpee step up 6/leg 15s, no push-up Next time, up weights to 20s and do the push-up.
4. T stand (SA press up) 3 bunny hop burpee @ the top, 6/side 1st rnd – 15s

11 minute (11 reps) +8lb vest 1 full round, 2nd round to 2nd move & 4 on each side for curtsies
1. Deadlift to squat 20s +2lb wrist weights
2. 1&3/4 box squat BL sandbag All the way down, 3/4 up, back down, fully up.
3. Right curtesy to lat leg lift 15s +5lb ankle weights Left these on 4 2nd round to save time. Next time put on @ beginning
4. Left curtesy to lat leg lift

10 minutes (10 reps) 2 full rounds, box jumps, ½ round face melters
1. Plank hop box jump
2. Face melters 10/leg Feet elevated, jogging on & off bench.
3. Lateral box jump oblique plank hop 5/side Hop up. Hop down. Lateral plank hop.
4. Weighted Chair lunges 2=1 20

9 minute (9 reps) 1 full round, 2nd round full on move 1
1. Plank row to t stand 9/side, 10s +2lb wrist weights
2. Reverse lunge and curl 9/side, 10s +2lb wrist weights +8lb vest
3. Hang clean 20s +2lb wrist weights +8lb vest
4. Reverse grip push-ups bi curl 15s

8 minute (8 reps) 2 full rounds. For 3rd round cut all but the swings to 4 b/c wasn’t sure I’d finish. Did the double moves both sides, then 4 more SA swings ea side, then 20 kettlebell swings to the beep.
1. SA swing right 15
2. SA clean and press right 20
3. Swings Slams 35lb kettle bell
4. SA swing left 15
5. SA clean and press left 20

7 minute (7 reps) Almost 2 rounds. Finished ½ way thru 6th rep of move 4.
1. Rotational chest press 20s
2. Yoga tricep pushup
3. Get up press up tricep extension 10s
4. Tricep pushup tricep kickback 10s

6 minute (6 reps) 1 full round, moves 1,2 & 1 rep of the criss-cross burpee
1. 6 high knee /1 drop and pop= 1 rep
2. Broad jump snatch 20s
3. Criss cross burpees
4. 3 switch lunge handstand

5 minute (5 reps) 1 full round, up to 4 ea side on the split lunge snatches
1. Clean and press 20s
2. Traffic director lunges 5/leg, 10s
3. Split lunge snatches 5/leg, 15s
4. Arnold press 15s

4 minute 4 full rounds, the 5 push-ups & 5 rows ea side (so minus 5 push-ups, NOT full range of motion either, or nose tip to mat)
1. Increasing reps manmaker to step ups 20s Really wanted to drop weight here but satisfied self w/ a note break before starting

3 minute (3 reps) 1 full round & 2 turkish (1 ea side)
1. Turkish Get up right 10
2. Turkish Get up left
3. Clean and press to oh Squat sandbag, but I’d have dropped to 15s if I’d made it thru to here a 2nd time.

2 minute
1. Bulgarian to bulg hop to Sl push-up 1 min per leg

1 minute
Plank hold


Very minimal yoga after

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Unpleasant, late Astanga

At least I did it! Was gonna bail because the pets’ rabies update clinic took a lot longer than expected. But I did it. No warmup & I was sore from an upper body WO yesterday. And then my HR monitor crapped out a half hour in, so I knew the whole time I wouldn’t have stats. (I don’t know why they motivate me but do.)

2017 Holiday HIIT #10: All I want for Christmas is Buns and Guns! By Christine C

This was a good full body WO. I’m going to feel all the OH sandbag stuff later in my arms & shoulders, I think…

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2017 Holiday HIIT #10: All I want for Christmas is Buns and Guns! By Christine C

Bodyweight Buy in: 4:11
1. 25 squats ppl band
2. 50 split squats left (25/leg)
3. 25 sumo squats
4. 25 squat jumps ppl band


HIIT round #1 (50:10 x2) 12 mins  This set & next w/ video
1. clean press to OH box squat sandbag (vertical straps b/c others too long)
2. Deadlift + bent over row (sandbag standing on block)
3. Alt rev lunge + good morning BL sandbag
4. Deadlift + alt plank row 20s jumping back to plank, no push-up
5. Squat and press + surrender 15s
6. SA snatch + SL deadlift 20s

Swing circuit (30:10 x4, 2 per side) 8 mins @17:54
1. Curtsy swing + SA press 15
2. Halo swing + staggered pushup snatch burpee 20 one side. Snatch weight up & then grab w/ both hands, slam & halo. Then put it down on that arm’s side for staggared push-up.
3. SA swing +SA plank hop + concentration curl in squat Maybe just kettlebell swing next time, or take out the swing. Couldn’t get a good flow in this one.


Mat set (1x) @27 This & next 2 sets from breakdown.
10 pushups
12 chest press + leg lowers 20s on bench
10 pull-ups pushups 4 unassisted I like to vary the pushing & pulling, a bit more. Switched to the lighter (less help) red band for the assisted reps too.
12 chest fly + bridge 15s
10 pushups
12 lat pull over 15s
10 pull-ups pushups x unassisted
12 T stand presses (6/side) 15
10 pushups

Squat tabata set (20:10 x4 each move 8 minutes)
Option of body weight squats during the 10 seconds Did this except for b4 last move where I hadda get my band on.
1. OH squat to good morning x4. Keeping weight on shoulders.
2. ski squat + front raise SSD 10s
3. Sumo squat with t-curl + stand to Y presses 10s
4. Squat jumps ppl band

Lunge set (2x) √,
20 weighted chair lunges 1=1 20
10 Bulgarian/leg BL sandbag
10 curtsy lunge/leg BL sandbag
20 rocket step ups 10/leg
10 deficit rev lunges/leg BL sandbag rnd 1, then dropped to 20s. It was a lot for me to do Bulgarians w/ the sandbag & then the next one! Plus I’d done more clean & press w/ the sandbag than usual, with that first move in the first HIIT set.
10 lunge back touchdown kick /leg


HIIT round #2 (50:10:30:10 x1) 10 mins Back w/ video.
1. SA plank hop +SA clean and press 20
a. Mountain climbers
2. Dragon lunge burpees sandbag
a. Oblique burpees
3. Goblet side lunge + toe touch 20
a. 3 skaters
4. Switch mountain climber + arnold press 15s
a. Wide leg mountain climbers
5. SL tricep push up + step up
a. Lateral box jumps
6. Manmakers 20s
a. Burpees

Time = 1:17. Only 12min more than video w/ breaks & note time included! That’s pretty good for me, but then I had a rest day yesterday. (I could’ve managed a yoga but I wanted to focus on art.)

Yoga

About 15min

2017 Holiday HIIT #9: Shoulder Boulder Builder & yoga

Well… Got going slowly today for no real reason. Hemmed & haw-d about what WO to do. I could take a rest day but I don’t want to. In the mood for another moderate WO. So no jump rope before hand. Just a little stretching. Then I did more after. Quads really sore!

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2017 Holiday HIIT #9: Shoulder Boulder Builder

Hiit set 50:10 2x 10 mins Great warm-up set
1. Weighted walk out plank front raises walk back 10s
2. Traffic director lunges 10s
3. Squat hold Burpee with front raise in squat 10s
4. SSD seated Arnold press 20s
5. Commando jack to pike push-up

Paused for 10breath quad stretch ea side

Tabata cardio circuit 20:10 do as a circuit 4x 8 mins
1. Squat jack weight touch down and press 10s 
2. Dumbbell battle ropes (light weights)1st rnd – 10s, then 5s which was too light. Next time hold the 5s & 3s together.
3. Hands and knees (table top) front raise to fly 10 GREAT core work in trying to keep the body tight while doing those 2 moves.
4. Wall runners shoulder taps

Superset: 3x √, √, √  10:44 Hadda take a break after ea round to rest quads. Seriously grateful breakdown doesn’t call for 4. I HATE four rounds, lol.
1. 8 OH rev lunges/leg sandbag Discovered that I CAN keep handles on lengthwise handles & clean, but the handles are so long & I am so petite I can’t really get much of a press UP there, lol. Started over on last round to change grips to do the OH lunges. I have to use the ones w/ the shorter straps.
2. 5 Bear crawl fwd (4 “steps) to box commando up incline pushup bear craw back 2 squat jumps The push-up is the rest here! Quad rest. Realized I’m  not sure if opp hand from foot is how bear crawl is supposed to go. That’s the way I settled on.

Superset: 3x √, √, √ 8:55
1. 8 front raise and drive 15 Front raise. Twist 1 way, then the other way & down.
2. 8 Decline tricep pike push-up Burpee bent arm lateral raise 10s On weights for pike push-up. Changed the push-up style b/c of left tri weak spot. Couldn’t get any decent range of pike motion @ that angle w/out it complaining.

Burnout: 50:10, 40:10, 30:10, 20:10 @34:25
1. Clean and press + to OH squat 20s +ppl band, I should try to learn how to clean & press the sandbag withOUT changing grips, so I can do a continual move like this, b/c also that’s the only way I can squat safely w/ weight OH. I’ve tried! It’s better w/ a sandbag than even as light as 15s. Didn’t want to bother w/ it today tho.
2. Alt SA snatches 20
3. Weighted jab/cross/hook/elbow 5s
4. Commando jack + commando up angry donkey
5. Squat & press up palms facing in + eccentric lateral lower 10s

1:06 Maybe Julia was “efficient & fast” lol.

Yoga

About 35min. Suryas & fundamentals. (As with handstands & standing back bends). Also the hanuman & samakona in there b/c not saving anything up.) Then dandasana & paschimo, finishing to fish. Why is that pose the one Sanskrit name I can NEVER remember? Usually I look it up but screw it.

I could feel that left tricep thing in the surya Bs and really tried to bounce my weight past it. Was gonna maybe do Astanga tomorrow but we’ll see. Either that or a rest day I’d say.

1/2 full body reps & 1/2 yoga

Jamie is one of the fitness friends & she posts her WOs in the Facebook group pretty often. I’ve saved a few of them before, meaning to try, but a bit nervous about it. A lot of these women are more extreme than I, which might surprise any old friends from my yoga days. Today though, she posted this one & some people asked about how long it takes her. The consensus was an hour if lifting heavy, maybe 45min if not. But for me? You never know if it’s going to be close to 2 hours! (My endurance is high anyway :))

I wasn’t sure how hard I wanted to workout today. I need to exercise, but I also need to cook for jam night, and my body is still feeling Sunday’s glutes routine. I take stretching breaks while drawing… Anyhow I decided to change up the order of the workout and cut it way down. I’d like to do the full thing some time; I just needed a good amount of stretching today, and I didn’t have time to go for two, full hours.

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Warmup: (10/30×6=4min) jump rope

Full body by Jamie 2, halved

  • I halved everything except the ladder, which was 2/3rd. Decided to leave it open whether at that point I wanted to 1) move on to some yoga, 2) do one more round or 3) do two more rounds (of supersets & triset, to make it same rep count as breakdown). Doubtful on the last option. I didn’t want to work out too hard today. Sometimes moderate is good.

Ladder: 1x, time = 6:44

  • Breakdown calls for 3 full sets of this @ the end. I wasn’t sure I wanted to do it more than once or twice. I decided to start w/ one round & time it.
    • Rnds 1-4 continuous, then breaks after ea round. Round 7 changed hammer to bicep curl, even tho harder @15 for me, to change it up
  • 15s Movement fluid thru ea exercise.
    Continue adding 1 more rep w/out rest until x8 = 1 set
  1. Plank Thruster
  2. Hammer Curl
  3. Front Squat
  4. Shoulder Press

 

Superset 1: 2x time = 6:16

  1. Squat (butt to bench) + Good Morning x10 BL sandbag
  2. 1 and 3/4 Lateral Rail x8 10s Raise arms up to lateral, lower 3/4, raise fully again & then lower = 1 rep LOVED this move! I was only lowering like 1/2 way tho, if that, to be able to do the 8 reps w/ 10s, lol.

Superset 2: 2x time = 7

  1. Static Lunge & SA Tricep Kickback x10 ea arm 10s + 2lb wrist weights
  2. InchWorm + Push-up x10 (Kept wrist weights.) Added standing arch even tho it took extra time Replace next time, maybe w/ elevated pike, pike jump burpee.

Triset: 2x time = 5:54

  1. Arnold Shoulder Press x8 15s for all
  2. Upright Row x8
  3. SL DL X12 ea leg

Ladder: 1x, time = forgot 2 set

  • Repeat of 1st set. This time I did hammer alt w/ bicep curls for move 2. That was the only change.

(46:18 when I stopped after 2nd ladder, including warm-up.)

Non-Vinyasa Yoga

About 45min. Threw in a 5min sirsasana & 3min sarvangasana. Felt good.

 

 

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Surprisingly good yoga

Not sure how, since I am generally practicing once or, at most & not too often, twice a week, but I almost had a wrist bind in Supta Kurmasana today. And overall my practice was surprisingly fluid, considering

My glutes are still REALLY sore from my Sunday WO.

Didn’t really mean to take a rest day yesterday, New Year’s. Normally I make a point to workout hard that day. But we’d stayed up much later than usual by accident. Went to bed at 1am, and since I can’t sleep past day break with my two kitties…

We got Theodora’s application in for the big, grueling, 4-day event at the Portland Airport Holiday Inn at the end of this month. That’s the closest I get to air travel, since I left the NYC garmentos in my rearview.

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Warmup: (10/30×6=4min) jump rope

Astanguesque

1:28

I went at a good clip. Still doing a non-vinyasa, Linda style Ardha Matseyendrasana before Pashasana. The Kapo B prep varies according to what I feel I need any particular day. Tweaks have mostly subsided so I did less than last time. My only real news is that I added one Pinca Mayurasana after my ticks. I didn’t want to do it before them, because the ticks are important to check off the list.

I’d have to work to learn how to pike the legs up straight again. This is clear. I strapped my arms & tried that straight away. Wasn’t happening. So I took off the strap & did the pose (although not the astanga exit). That’s a “play” kind of pose. Whatever I feel like doing, before finishing… maybe it’ll become a habit. I used to have fun, back in the day, touching toes to the floor and then coming back. But back then I could get my toes in my driste.

Much needed Astanga yoga practice

The last one only four days ago! I’m doing better at keeping it in the mix. I really have to! Otherwise I get too uncomfortable.

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Somehow I’ve managed to bruise my tailbone. I can’t imagine how, but it’s definitely there. I’m still a little gimpy on the left side of my body too, and I can tell I’m going to be compulsively twisting tonight. I could also definitely feel yesterday’s WO in my glutes!

  • Warm-up (10/30×6=4min) jump rope
  • Yoga 1:41

 

2017 Holiday HIIT #6

Note to self: repeat this WO.

Paused the vid for the first time after Triplet 2. Took me like five min to delete a couple paragraphs & type this one because iPhone. But I left my 5lb ankle weights on for that last move. Holy shit!

Tabata 3: changed the 1st move to broad jump fwd/ bunny hop back just because it’s a favorite.

Last set killed me! So many sets she can cruise through back to back….She lost me in the middle of the 3rd & then I finished that move & took a nice long break, lol. Move 4, changed bench hops to mat jumps. Also did 1st round of squats with 20s but then changed to BL sandbag. Made it through moves 5-7 before pausing again. Went light with 15s for the Bulgarians but was glad for it on the 2nd side, my weaker left leg.

I’d strongly prefer last 2 moves way slower and catching balance. Will do that way next time. Loved this last set though. Killer.

Time = 1:33. Some minimal yoga after.

Average of 140 ya I was working hard. Haven’t got my sit in yet though. That’ll have to happen in the evening.

2017 Holiday HIIT #5

Couldn’t copy & paste the text so couldn’t do an effective preview (jotting down intended weights for example) so didn’t bother previewing at all.

I guess I don’t mind that I couldn’t do a breakdown because this one, while enjoyable & good for a low energy, tweaky day, isn’t as good of a workout as my baby Astanga (with a warmup).

It got my blood moving though and went by super fast, like Julia says at the end, so I’m glad I did it.

Astanga

Almost forgot to post, not that it’d make any difference to anyone but me.

Days of typing on a goddamn iPhone is making me go f*ing crazy

Anyway: 4min jump rope intervals warmup & then basically same primary+ as last time. I discovered a sore spot in my left(!) lumbar. It’s always the right. Despite that my body felt REALLY strong.

I still am not willing to hop my feet up to the bench after the last tick, but it was a full prax.