Tabata Pairs #3

OK, ya I just started my 3rd month of Zgym, but I put an alert in my iCal to cancel at the end of it. There is just no need! If just one of these five, Tabata pairs WOs can make five Zgym Tabata routines, for instance, I need to put aside my ego issues and start sampling.

I should try joining Julia on Patreon too, only, back to the ego issues – I just don’t have time to do her WO’s 3 or more times a week. I fall short in way too many areas as it is right now. I don’t want to give myself any added psychological pressure.

I probably shouldn’t have done any Julia today though, after a hard routine yesterday in so long it was unfamiliar. I had the clunkiest yoga in recent memory. Dropped myself on ass standing from wheel the first time. Hadn’t done that in years. I’d just ceased to pay attention. Turned on some lights & started again and that helped. I was going to skip the ticks but didn’t them anyway which was good.

Whatever it was good that I did it but doing the few more of the easy 2nd poses I normally do would’ve been better than a longer warmup w/ too much upper body.

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Tabata Pairs #3, sets 1 & 2 only

Each Tabata pair is 20:10 8x (4 minutes).

Group 1: 8lb weighted vest & 20s 
1. Front alt curtsy lunges
2. Rev alt cursty lunges + kick

Challenge Move: 50 tornado jump lunges (curtsy switch lunge)

Group 2: @7:45
1. SL pushups & T-stand, alt
2. Skier (L & R plank hop & pushup) burpees

Challenge Move: 50 elv hand pushups to single arm tuck jump Hands on bench. Push-up & then touch alt hands to knees, tuck jumped in & touch.

15:15

Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Kraunchasana Skipped vinyasa out after 2nd side.
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

 

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Tabata warm-up & a PAINFUL Astanga

OK I lied about not doing any Zgym before. I just didn’t do a 20+ minute set. But it didn’t help. I ought to have just done the 4min jumprope. Tight, sore & tedious prax. TIKR says 623 it was probably, actually half that.

It wasn’t from not having stretched yesterday though. This was a PMS practice. I needed it, in spite of the fact that it was a shitty workout.

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8 Minute Tabata #2

10/20×4=8min ppl Xband These are all pretty simple moves so I just watched the breakdown vid & did from these notes.

  1. Goblet Squat 26lb kettlebell, held goblet style @ chest
  2. Pike Abs / Plank Jack pike abs (but kept legs straight, not bending as per vid) to plank jack
  3. Jump Tuck to Side Step Squat, alt sides
  4. Side Step Push Up

Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – 3lb weights on last 3. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Summer Shred #8 & a full Astanga

First the Monday Zgym WO. I’d only previewed one before & didn’t want to spend too much time exercising. But today? I can do whatever.

The new beloved

Still getting to know my iMac & feeling inspired. I woke up this morning and, despite the quantities of good, red wine consumed during Charlie’s birthday dinner, immediately started design concepting. Working on uploading files carefully – in a very organized fashion – into my new, clean docs.

One thing on my list of “to dos” was to get my scanner driver on there, but it’s already there. First time ever for that! I’ll do the Wacom later. Since I’ve got three inputs on this machine I don’t bother bringing my tablet home from work every day, but actually I might want to for a 3-4 hour tile build session. I wonder if the pen works with my trackpad! I’ll check. I’ll bring it home & get that installed…


The Workout

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Summer Shred #8

This was my warm-up. Time = 28ish w/ notes & breaks

x7 Round Ladder 8:35. Not sure if the first move was 1=1 since I previewed days ago but that was a long enough first part for me!

  • Frog Hop / Spider Knee 1=1 x10 Frog up fwd. Knee to outside same side arm. Frog hop & other side = 1. So u do it 70x.
  • Jump Lunge – ladder: 10 – 15 – 20 – 25 – 20 – 15 – 10

Jump rope: 30 sec side hops I’d thought this would be harder in terms of coordination but it wasn’t. Still the 2:40 set jacked me up so high I immediately decided on 15sec recovery time for the next one, w/ the DUs. / 30 sec high knees x 2
Z does continual intervals 30/30×2. I did 10/30×4-2:40min.

Sumo / rockstar / sumo / jump tuck x10

Weighted reverse burpees to plank rows x10 15s, but not doing the punch up OHs like Z, who’s using 12s. Kept weights down by sides for a squat hop. Kicked my ASS. Did ½ leading w/ LA row & then took a break to sit down & write this.

Jump rope: 30 sec Double unders / 30 sec scissors x2 15/30×4-3:00min Extra rest didn’t help for the DUs. Even though is early is 77 muggy degrees in the office. It’s a suddenly high, hello July level of humidity (for PDX). I got 6 in the first round and only 3 in the 2nd. LOL. But I tried! I’m better when not as hot.

 


Yoga

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As – no weights. Two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Summer Shred #7 & a sampling of Astanga

Normally I’d be doing a full Astanga today, but… I did end up doing 3 drop backs & 3 ticks anyway. Plus I have the holiday this week where I can get in a full practice, maybe with the Zuzka tabata I missed this week. (Thought about doing it after the first set, but I hadn’t previewed and realized I’d probably need that, after glancing at the breakdown.

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Summer Shred #7, Linda style

High Intensity Interval Training 

Previewed this & split up moves that were divided intervals. Then I added stretches / yoga moves to make even 10/50×8=8min intervals. With 1min rest between parts, my version of the routine is a total of 35min.

Part 1, weights – 

  1. JR – Scissors For all the 2 sided move, I did one full interval on one side & then the other, doubling the time for those moves. Was actually every one but #5.
  2. Lean forward backward lunge with a row 25 sec /25 sec Stay low on front, supporting leg – 15s?
  3. Other side
  4. Weighted side lunge deadlift 25/25 20s.  Supporting leg stays stationary. Other leg extends out to the side while u DL
  5. Other side.
  6. weighted jump squats 15s
  7. Surrender to kick up 25/ 25 15s Kneel down. Sit on heel. Come up & kick. (U don’t go down to both knees & come back up.)
  8. Other side

Part 2, plyo – 10/50x

  1. JR – Double unders 13 – I have to bounce 5x in between attempts.
  2. Jump Over pillows box
  3. One leg elevated jump lunge 25/25 sec.
  4. Other side
  5. Jump Over pillows box
  6. Elevated Plank Knee Tuck to Heel Raise 25/25 sec.
  7. Other side
  8. Hips @ the wall, standing backbend I added a stretch to keep the same amount of intervals as the first round

Part 3 – kettlebell

  1. JR – High Knees
  2. Swing 35lbs
  3. Pendulum 26lbs
  4. One arm Swing 26lbs OMG since it’s a weekend I got to work out before the sun puddle is dead center in my working area, and it’s overcast and a relatively cool 72 in here. I still hadda pause in the middle of this interval…. let my HR lower.
  5. Other side
  6. Hanuman
  7. Other side
  8. Ustrasana Added 3 stretches / asana for the same reason

Part 4 – body weight

  1. JR – One leg jump 25/25 This is the one split move I didn’t double up on, mainly b/c I wasn’t sure I’d be able to do it. Messed up 2x ea side.
  2. Sumo Jump Squats
  3. Jump Lunge
  4. Plank Jumps Push Up
  5. Side Lunge Jump
  6. JR – Side to side jumps
  7. Urdhva D @ wall
  8. Upavistha Konasana Added 3 stretches / asana for the same reason

___________________

When counting reps during double unders, only count the double unders themselves, not the jumps between.

Yoga

About 45-50min

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd- 5th, 5-breath handstands @ the end
Primary First 3 poses only
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2-3min savasana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Full Astanga practice, minus the stats

Instead of swiping the timer app off I swiped the WahooTICKER. I hate that! I had a good practice though. I always look to see what day of the weekend is forecast to be the warmest & wait for the afternoon. Today I waited until the 2nd hour of the day ruled by the sun that is also ruled by the sun (Tipareth) to click through my iMac order. The free delivery takes a little while but I’m betting I’ll have it before July 4th.

3pm felt a little late to be starting, but I could handle it b/c of getting somewhat accustomed to doing my express WOs after work. My time was just a hare over 90 minutes I’m pretty sure, including savasana and the putting away of the equipment.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 4th & 5th, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman 1min, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Block B (under hips) single interval of 10/60, feet on the wall
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 4min savasana

Saturday Astanga & another super productive day

Accomplishments:

  1. Finalised album cover, exported, dropboxed and got paid.
  2. Went online shopping with about half of it, buying some long overdue (though discount!) clothing.
  3. Did the agreed upon weekend watering & took out some recycling.
  4. Updated freelance resume, redesigning & adding a bunch new links. Uploaded a ton of carpet designs to the appropriate Flickr album. Really went down the rabbit hold there… Worked outside on the deck for at least three hours. Wasn’t really keeping track. Went inside and tried to stop but worked another hour. Hence…

Early evening practice

No warm-up, besides a bit of supta virasana. My binds are really good! Both sides in pashasana and an easy wrist bind in supta kurmasana. Back bends are stiff, but I’m being really restrained with them. S’ok. Had a good time.

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Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, no hand held weights at all, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Rack single interval of 10/60
Block B (under hips) single interval of 10/60, feet on the wall
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 4min savasana

An hour’s WO was enough for this victorious day

Since I’ve gotten into express WOs, I’m not nearly interested in routines I know will take me at LEAST a full hour. I’d looked at an older one of Julia’s, legs, but if the vid was 45min for me that means an hour or more, generally.

  • Therefore I decided to do just ½ the WO I’d previewed.
  • Then I changed my mind & said Let’s start w/ a cardio pumped Zgym, instead of the other way around.
  • Then I changed my mind again, (counting out a bunch more reps didn’t seem so appealing) & did yoga for part II.

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Lifted Butt Series #20 X

Z does this “for time”, 16:57. I decided to add 10min of cardio. Time = 35:09. I’d do it faster the next time, now that I know the moves & what equipment works best for me for each.

*repeating cardio 10/50 jump rope interval, before every #d move.

  1. Clams x30 / 30 ppl band, band above knees like usual
  2. Weighted Side Lunge to knee Knee Up. Back down to lunge / jump to switch x20, 1=1 15s
  3. Hip Raises x30 ppl band + sandbag across hips (Z just uses band)
  4. Kettlebell Swing x40 (20/20 w/ a little break in the middle) 20 35lb
  5. Abductor press x40 ppl band – on back, hips stay up.
  6. Deadlift sandbag on blocks x20 My bag is like 47/48lbs, so just a little heavier than the beast.
  7. Side Leg lift with power band (x5) to Side Squat (x5) x5 sets on each leg 1st 2 reps had orng band, just above ankles, like vid, but these bands are turbo. Moved to above knees for 3-5 both legs, same band. Heavier ppl band above knees probably perfect for this, for me. 
  8. Weighted Backward lunge x10/10 BL sandbag reps ea leg, taking BIG step back & touching back knee to floor lightly.
  9. Kneeling hip abduction to heal raise x10 5lb ankle weights and ppl band. Band too strong – orange next time.
  10. Kettlebell Swing x 40 20 35lb

Yoga

About 25min: Suryas (no weights in the As but a back bend & handstand in every one) to fundamentals. No hanuman. First 3 poses of primary & some of the finishing. Closed w/ v short savasana. Felt great!

First Astanga practice since May 6

And amazingly it was pretty good. Gods, did I need it. So much drama lately. It’s been pretty relentless since Wednesday, April 4th.

Did a plein air session today

I had some preliminary movement more than just lying about. I went downtown & painted for a bit. I’ve gotta research a parking spot next time. I went to do the same view as I’d done in a watercolour last year, 2400 SW Park Place, viewed from the entrance to Forest Park. Tried to parallel park on the hill. I got it in one spot & it’d probably have been ok, but it was more than 18″ from the curb. I moved to an easier spot, that was 3 or 4 blocks down the hill. Carrying 50lbs on my back up it was something. And then I wasn’t quite sure if the spot I’d gotten was legal or not. Guest parking was supposed to be 90min if I’d read correctly. I was there a bit over that. I think there might be a paid parking area just to the right of the steps, where I was though… I should check that shit out next time.

Even to a homeless woman, another lady daring to be grey is a BFD

Funny enough I was so nerved up I forgot how to mount my pochade box on the tripod and had to struggle with it. Then the first person who comes by is a homeless woman who wants to start a long chat right as I’m finally set up & looking to focus. The funniest part was she wanted to comment on my grey hair.

Hey, I’ve been told, right in my current home, that I’m lucky Charlie doesn’t kick me to the curb for daring to let my hair do its thing!

It’s no wonder I hung out with mostly men in high school. Insecure women are the worst.

I accidentally closed my HR app before saving the WO so I don’t have any stats, but I got to finishing at 1:10, because I didn’t stop before Kapo B to do any timed poses. Interestingly I was pretty open. Straight into a wrist bind in supta kurmasana, for example. Got my wrist in the easier, 2nd side of pashasana… Not that it matters. Just interesting how that happens sometimes when you wouldn’t expect it. My left shoulder is still a bit twinge-y!!! Nothing serious tho.

My full practice was about 1:26, including all finishing & savasana.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, no hand held weights at all, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Kapo B 5 breaths & then one walk-in for 5 more
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with full 5min savasana

Astanga yoga & seated meditation

I’d stopped my daily meditation practice last Tuesday, when I started my new job, because with the speed I get going at in the morning, I’d have to get up a half hour earlier to get it done before leaving. But I still need it! To navigate the beginnings of my new thing. I was just giving myself four days off. I’m not sure I’ll practice meditation daily, but regularly is fine, in the evenings.

And I wasn’t planning on sitting today, but my asana practice was “enough” at 90 minutes and I’ve already decided to feel free to devote two hours a day to the mind body maintenance on weekends… It’s really nice to sit immediately after yoga. I always change into a completely dry shirt first, but still…

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Warmup: (10/30×6=4min) jump rope

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in Surya As, 3lb weights on the last 2, two 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind – is helping crack open the Pashasana again
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman 1min, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Block
Kapo B 10 (fast) breaths
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing to the sirsasana/s & brief child pose – skipped 3 closing poses in favour of a 22min sit, followed by 5min savasana (this row is not in stats tally)