GET PUMPED #5: Back focus, yesterday’s walk WO

Had sort of a rest day yesterday. My upper body was spent and I wanted to get off The Hill and downtown, so I got a trim (disappointing – I miss having one, regular, long-time hairdresser), and a coffee & cookie @ Powells. Then I walked home. I’d have had the tedious 1/2hr (for me) walk up Dosch anyway, and then with waiting for the bus I’d probably only save a half hour. Plus it wasn’t raining! It took about an hour and fifteen and was actually a pretty good workout. Getting up the north side of The Hill, the way map lady suggested, was super steep, unabashed huffy-puffy time.

College Rd, the tiny, narrow & very steep road that seems foot-path wide
House @ the top of College has a really nice view.
And most parts of the “town side” of The Hill have SIDEWALKS!
This is a house on 16th I want to paint. It’s the chartreuse door with the gray house. Now with pumpkins!!

So I had a bit of exercise yesterday anyway. It was much more than just going up to Council Crest Pk and back down anyway. Was wishing I was wearing my lowbrow, plebian, chest-strap HR monitor.


This was today’s WO, shorter than usual b/c I didn’t do my yoga after as planned. I got distracted. There’s a lot of potential work / clients / jobs up in the air right now. I’m busier than I’ve been since I moved to Portland, but no one is paying me yet. Today?

  1. Freelancing for Pixelkeet in SF.
  2. Some light organization for freelance for Crest Brands in NYC.
  3. A phone interview for a contract spot here in PDX.
  4. Contact about potential full-time and relocation back to the east coast (NJ).


GET PUMPED #5: Back focus

cardio warmup: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys

HIIT Tabata 20:10 4x each move 10 minutes
1 Lateral lunge sword pull 10
2 Push Press 20s
3 Renegade rows 20s
4 Sumo DL upright row 15s
5 SA superman row 20

HIIT superset 50:10 2x 4 minutes
1 Burpee back fly 10s
2 Halo slams 1x 20 / Swings 1x 35lb kettlebell

Tabata pair time pyramid 6 minutes

1. Kick through burpee
2. Shoulder stand and Urdhva D (back bend) I

HIIT Tabata 50:10 2x 10 minutes
1 Lateral lunge sword pull
2 Push Press
3 Renegade rows
4 Sumo DL upright row
5 SA superman row

HIIT Superset 50:10 2x 4 minutes
1. Get up press up and slam 20
2. Suitcase DL oblique plank hop lateral tuck jump 20s I didn’t preview this WO and didn’t “get” this move somehow. So I stood in middle of mat & did the suitcase DL, the plank up & just tuck jumped in place, elbows tapping to thighs

Tabata pair time pyramid 6 minutes
1. Alt windmills 15
2. Split lunge snatch burpee 15s

cardio burn out: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys

Time = 58min


Full Body Goals: ERMAN’s BIRTHDAY WORKOUT by Kristin R

I knew this one would be really hard and that’s exactly what I needed today. Did it entirely from the breakdown, because after the first set it was all reps, and started off with a “½ juggernaut” set of 25 reps per move.

I did better on the time than I thought I would, but actually I wouldn’t have cared if it took me twice the video length.



20:10 – 4x per move before moving to the next
1. Squat Thrusters 20s Deep squat & press up. Weights stay @ shoulders
2. Broad jump SA snatch 20s Put 1 at each long end of mat
3. Backload Alt Rev Lunges 20s
4. Pushup + Plank Hop
5. DB Clean & Press 20s

½ Juggernaut:13″ elevation
Time = 17:24 That was SUPER challenging!!!

25 Decline Pushups 15/10
25 Box Jumps 6 lateral-6 fwd- 6 other side, 7 facing fwd, squatting on the land, standing up & squeezing ass & stepping down
25 Incline Chest Press 20s 15/10
25 In & Out bosu Squat Jumps 2=1 touching floor every landing
25 Arnold Presses 15s
25 Box Squats 20s
25 Deadlift 20s
25 Twisted Plank Rows 15s Rowing up & twisting w/ opp knee toward that arm New move 4 me! I’d planned on 20s but changed my mind immediately! Dropped down & planted the back foot “yoga foot”, flat & sightly turned out, in order to keep good form on the twisted row. 
25 Dynamic SL Pushups moving quick

5 Reps 5x: √, √, √ After round 3 I’m all, “Jesus CHRIST, 2 more rounds,” but really, I have the time. And I wanna be WORN OUT after this. √, √ Time = 15:54

End of the last round ur like “OMFG I made it!!!” This was the first time I ever heard Julia suggest ‘maybe even 4min’ for the mid set pause-rest. I always take that much tho, lol.
1. Clean & Press 20s
2. Backload Curtsy Lunges (5 per leg) 20s
3. Pushup + 2 Plank Rows 15s
4. Bulgarians/leg 15s

Back Set: 3x √, √, √ Time = 15:33
20 SL Stiff Legged DL 10 per leg, 20s dropped to 15s rounds 2 & 3 – spent
15 Renegade Rows (2=1) 15s
10 Straight Pullovers on bench w. Twist 15s
5 Manmakers 15s So I could make it thru a set of 5 continually. Manmakers here was CRUEL! lol

10 Repeater Kickthroughs/side Like a kickthru burpee but the fwd leg stays planted. Moving leg goes from plank touch-down to kick
10 SA Plank Hop / Row / Snatch (5/arm) 20
20 DL & Squats 20s sumo
20 Weighted SL box squats (10/leg) 10
30 Mtn Climbers (2=1)
30 Skaters (1=1)

J gets to this point at an hour!!! FFS. Took me 16min longer, tho that’s better than I thought I’d do.


About 17min

She does a yoga flow after, about 14min I think, but I prefer my own, non vinyasa after a WO like this. I tend to like vinyasa and “flow” mainly when yoga is a at least a 3rd of the whole thing, but mostly when it’s the main focus.







Short but effective workout, HIIT & yoga

I lightened up today’s routine

I’d been planning to do one of J’s no-equipment workouts I hadn’t gotten to yet for today, but it’s got a shit ton of push-ups and my shoulders and triceps are sore! I didn’t want to spend too much time looking for a more moderate, mostly lower body wo. And then I realized I was in the mood for a more moderate flavor.

Julia is super hardcore. I’m so-so-so grateful for her channel but I’m not always up for it! I think I’ve got a really good mix though. The Astanga is important, even if I only practice a full thing once or twice a week. I decided to do a Bender. Melissa’s really presenting WOs for the masses, people who just want to get “a little exercise”. That’s how it seems to me now. I’ve gained a lot of fitness since I first discovered HIIT, via BodyRock’s RTC or “real time challenge”, in late 2014.


Warmup: (10/30×6=4min) jump rope My added warm-up. Just a little bit of jump rope makes things so much better. Plus the WO isn’t that cardio, but I decided to do once along w/ the video, to practice the unfamiliar moves & just to have a practice buddy. She’s got a really pleasant, soothing voice too.

21 Minute Total Body Workout: Home Exercise and Fat Burn

After 4min jump rope I did the warm-up & one round along w/ the video. Then I was thinking before I’d repeat w/ sets of 30/50 jumprope & then #s moves, 15sec transition. But that half hour was good! I wanted to do some yoga. Skipped her cool down.

I should’ve done either another set tho, or the suryas & fundamentals b4 back bending. But oh well. I got a surprisingly good sweat on in the first set & a really good stretch so it’s all good. I hadn’t practiced standing arches in awhile. I’ll do a quick one in the suryas but it’s not the same as holding it 30sec a bunch of times.



  1. Side Squat Reach-Alternating twisting while turning & reaching
  2. Lateral Hop with Reach
  3. Forward/Backward Kick-Right
  4. Forward/Backward Kick-Left
  5. Plie Squat Side Kick-Alternating Add orange band?

WO: Blue means I changed the move 

  1. Twister Leg Lift Sit-ups
  2. Squat Jump with Hammer Curl 15s Goblet Bicep
  3. Lunge Back & Kick-Right 20s
  4. Burpees
  5. Lunge Back & Kicks-Left
  6. High Knees
  7. Alt SL Deadlifts 20s Chair Elbow Twist Decided
  8. Mountain Climbers
  9. Bulgarian-Right 15s
  10. Russian Kicks
  11. Bulgarian-Left
  12. Mat Jumps  Jumping Jacks
  13. Scissor Leg Lifts
  14. Pushups & Pushup Rows wide feet 20s
  15. Forearm plank – Jack Leg / Leg Lift
  16. Bicycle

Took a long ass break while I figured out what yoga to do next. Usually I’ve got more of a plan but… Finally hit pause on my cheap ass WO timer while I got it together.


  1. Paschmo
  2. Hanuman upright, R
  3. Hanuman backbend, R
  4. Hanuman upright, L
  5. Hanuman backbend, L
  6. Standing arch A
  7. Forward bend
  8. Stanging arch B
  9. Forward bend
  10. Standing arch C
  11. Uttana
  12. Standing arch C
  13. Seated moving twist
  14. Standing arch D
  15. Uttana
  16. Standing arch D
  17. Seated moving twist
  18. Urdhva @ wall 1
  19. Rest
  20. Urdhva @ wall 2
  21. Rest
  22. Urdhva @ wall 3
  23. Rest
  • Some non -vinyasa, 5-10breaths.
  • 5min sirsasana
  • 3min sarvangasana
  • some more finishing, eka pada sirsasana, 1min savasana

Excellent but unfortunately conflicted astanga practice

I’d just received some confusing news.



  • Didn’t do any cardio warmup but did include the 5 handstands in the Surya As today. I also did the hanuman in the prasaritas, but slightly differently from how I had been doing it. I missed it, after I took it out of the space between laghu vajrasana & kapo b.
  • My HR was 140 in the marichys! Ya, ya that is angst for SURE.
  • Got to finishing at 1:20, to the bulk of the work was that long. Took 10min in finishing poses and then a full 5min relaxation in savasana.

Strength + Recovery Workout by Christine C and Julia

She made a yoga flow & lifting workout! It was really nice. I changed some of the yoga moves to be more challenging. Might need a full astanga tomorrow again. I need some deeper stretches and back bending.


Warmup: (10/30×6=4min) jump rope I know this is a recovery workout but I’m a little tired & needed to get the blood moving. Took my shoes off after this tho & joined J in a barefoot routine.

Strength + Recovery Workout  by Christine C and Julia

Yoga flow warmup: followed along.

HIIT triplets 2x each, 5:20 min each set

SET 1:
1. Tricep push-ups and bent tricep ext 15s
2. yoga push ups to dolphin plank, yoga push-up 
3. Prasarita padottanasana B w/ gomukhasana arms Didn’t change the move. Just put it in Sanskrit so yogis will know what it is. 

SET 2:
1. SL deadlift
2.pistol / Dighasana A I could do the full release pistol! Extended my arms forward for the 2nd part of the move, as per the yoga pose. J calls it “airplane” & has arms back
3. humble warrior hold

Threw in a quick prasarita padottanasana C

SET 3:
1. Backload squats to forward Lunge 40s
2. Handstand Down dog squats to kick up
3. Cataranga spider knee balance

SET 4:
1. Switch lunges and alt SA presses 10s
2. Down dog to alt crescent Lunge caturanga
3. Fallen triangle hold

SET 5:
1. Oblique burpees + suitcase DL 20s
2. T-stand dip, reach under and leg lift
3.Vasishthasana Side plank toe hold This was hard to hold for 30sec right after doing a side plank interval for 50sec on the same arm. I could still do it! I was on my hand as per the link. This is the first pose of 3rd series.

SET 6:
1. Ski squat drop weight ski squat jump
2. Chair-forward fold- lengthen-chathuranga to down dog and hop back to chair pose.
3. ½ chair pose

Burpee and flow 50:10 2x Did a bit of my own thing w/ the flows. I should contribute some ideas here!
1. forward fold to caturanga to upward dog back to downward dog and jump in to stand (this should be down flowing instead of holding each pose)
2. Standard burpee
3. SL of the flow from #1 (left)
4. SL burpee (left)
5. SL flow from #1 (right)
6. SL burpee (right)

No rest tabata pair 1 Video: “rest” is flowing from chair pose to forward fold back to chair. I switched to one standing arch about 1/2 way thru.
1. ski squat swings 35lb kettlebell
2. utkatasana hold alt lunges added 15s rounds 2-4

No rest tabata pair 2

1. Overhead pullover to sit up (weight rotating to one side) 15
2. Boat hold + russian twist arms Picked up a 10 for rounds 2-4 & kept legs straight. Still felt easy! I’ve moved up to 15s for this move alread.
“rest” single leg back twist (marcichyasana C w/out the bind)

No rest tabata pair 3
1. Sumo deadlift + sumo squat 20s
2. Active prayer squat hold

“Rest” is wide leg forward fold twist and reach

Time = 1:26

I needed to stretch my neck so did some astanga finishing poses after.


GET PUMPED for Fall #4: XFIT focus

Today could’ve been a rest day, but 1) Charlie’s grilling steaks tonight and 2) we’re getting a surprise houseguest for an indeterminate length of time. This will likely mean even more merrymaking than usual, certainly not any less. And then Julia uploaded one of these shorter gems and it’s almost all time based. Perfect! She tricked me with last, descending pyramid. And I had to stop following along before the box jumps on the 8-round. HR too high! LOL. Took a break & typed this & finished sans video.

This was an awesome burn considering the workout part was accomplished in under an hour.


GET PUMPED for Fall #4: XFIT focus

Warmup: 30:30
1. Down dog plank up dog
2. walk out pushups
3. runners lunge twists
4. kickthroughs and reaches
5. frog pumps
6. squat forward folds

HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings 20!! Challenging for me
2. Decline hang clean burpees 20S
3. Lateral box jump SA snatches 20 I am still a fearful jumper & don’t wanna wipe out on my bench. Changed this to actually box jumping on & off the bench, but laterally, and then doing the snatch.
4. Pistol squat to rocket step up lunge back hop Stay on same leg 2 rounds
5. Jump rope, feet together Staggered pushup sandbag pull Don’t have a sandbag or single, heavy-enough weight for drag moves. And then I always love jump rope. Did feet together b/c that’s more challenging for me / good for 20sec intervals.

HIIT superset 50:10 2x 4 minutes +
1. Slam to goblet squat and press 20
2. DL Squat drop weight box jump 20s

Circuit 30:10 3x 6 minutes
1. Decline pushups plank hops
2. OH alt rev lunges 15s Dumbbells! This was REALLY challenging for me, holding free-floating 15s overhead. Thought I wasn’t going to make it 2nd and 3rd rounds but did.
3. Front squat to front press 15s Palms stay facing in during press up 

HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings
2. Decline hang clean burpees
3. Lateral box jump SA snatches
4. Pistol squat to rocket step up lunge back hop
5. Jump rope, feet together

HIIT superset: 50:10 2x 4 minutes
1. Shoulder load box squat with 3 pulses 20s This was fucking TOUGH. Oof-a
2. Alt SA snatch with SA plank hop 20

Circuit 30:10 3x 6 minutes 20
1. RL SL DL to squat to curtsy to squat
2. LL SL DL to squat to curtsy to squat
3. Goblet fwd lunge toe touch SA clean and press

BURNOUT: descending evens combo move 10-2
DL pushups plank hop box jumps

Total time w/ breaks = 58min 


Non-vinyasa, about 28min


Well, I actually had a good ashtanga

Despite not having done a full practice since the Friday before last and the fact I was stiff and sore. Pretty sure I mostly have that neck tweak worked out now though! At least I did some yoga yesterday, after the upper body.

Also I went to bed at like 8:15pm for whatever reason. It gets dark and I’m like, OK bored now! See ya’all tomorrow.

Today I did the full thing.

  • Suryas & fundamentals
  • Primary+ with the added LBH but (-) the 4 subtracted, unnecessary poses.
  • 2nd to laghu vajra
  • Difference today is I didn’t do the hanuman before the EPRK. It’d been feeling clunky and not like it was helping the the EPRK… Plus it was feeling like extra procrastination. So I decided to try without and it was fine.
  • Urdhva D, 3 drop backs, 3 ticks. My head got messed up, somehow, before the last stand-up. I lost my focus and fell on my butt when the stand should’ve been the easiest, lol. This can happen sometimes. I did one extra drop back just to fix the mental track.
  • Finishing & a full, 5min savasana.
Felt good even though my HR average wasn’t even 120