Dharma Flow

YDL
65 min flow

*headstand 5:30

Swings

had to workout at 4pm


Swings
At the top of :30
20kg   10sw/:15rest  (5r/5l)
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round

repeat 5X

All rounds -
At the top of :30

20kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


24kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


20kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


24kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


20kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round

5 rounds (alternated the 20kg and 24kg)

At the top of :30
24kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round

Repeat 5X

total 15 rounds
300 swings
80 w/20kg;  70 w/24kg; 150 w/36kg

Farmers walk 2-24kg  1:00

Hip Openers

*Headstand 10:00

Yoga article

Yoga- origins



... I couldn't agree more. I think this is why I gravitated to Ashtanga - the moving meditation and breath - trying to learn to clear my mind...starting my yoga journey...

Ashtanga Yoga John Scott

:)

*headstand 4:30

Ashtanga Yoga John Scott

as always a great practice.   Always so much to learn and further to go :)

*headstand with dvd... started to go longer, but couldn't quiet my mind and started playing with taking my head off the floor and then of course ;) fell out of headstand...

Swings

Swings

At the top of :30

20kg  10sw/:15 rest (1st rd. 2hd; rest of rd's 5r/5l)

36kg    5sw/:22 rest

36kg    5sw/:22 rest

= 1 round

Repeat 10X

At the top of :30

24kg   10sw/:15 rest

36kg    5sw/:22 rest

36kg    5sw/:22 rest

= 1 round

Repeat 5X

* extra :30 rest after last 2 rounds

Total 15 rounds

300 swings - 100 w/ 20kg;  50  w/24kg; 150 w/ 36kg

Farmers Walk 2-24kg  1:00

Sage rountree Hip Openers and Pigeon pose - Hips were really tight this morning

*headstand 6:00

Ashtanga Yoga John Scott

as always, an awesome practice!

practiced @ 4pm

Dharma Flow

65 min practice
*headstand 4:30 - running REALLY late!

Swings

week 5

Swings
At the top of :30
20kg 10sw/:15 rest (5r/5l)
36kg   5sw/:22 rest
36kg   5sw/:22 rest
= 1 round

repeat 10X

At the top of :30
24kg 10sw/:15 rest
36kg   5sw/:22 rest
36kg   5sw/:22 rest
= 1 round

repeat 5X

Total 15 rounds
300 swings:
100 w/20kg
50   w/24kg
150 w/36kg

Farmers walk 2-24kg  1:00

Hip Openers

*headstand 6:00

... dropped the TGU- not feeling it...

Primary Series with Kino

1  hour 15 min practice
*headstand with dvd

okay, tried it again. still not loving it, but it is short enough to do before work.... out of the four practices I have this is my least favorite.   plus i don't know why she keeps saying for the beginner version of a pose go to the end of the dvd... david swenson just tells or shows what the versions are.  if I was a beginner i would be ticked...

Ashtanga Yoga John Scott

another fun practice

*headstand with dvd

- every time on the mat is a different practice - not better or worse... just different

Ashtanga Yoga John Scott

love this practice!

*headstand with dvd

TGU & Swings

TGU 16kg  1r/1l - wasn't feeling the TGU love today...


Swings
At the top of :30
20kg   10sw/:15 rest (5r/5l)
36kg     5sw/:22 rest X2
= 1 round

repeated 15X  -23.5 min
* extra 1:00 rest after 12th round

300 swings total
150 w/36kg; 150 w/20kg

Farmers Walk 2-24kg  1:00

Sage Rountree Hip Openers

*headstand 4:30

Ashtanga Yoga John Scott

1 hour 40 min practice
* headstand 6:30

Great practice!! (surprising since it was so late in the day! (3:30pm))

Dharma Flow

YDL
60 min practice
*headstand 5:30

Slow, mindful practice.  really liked it

TGU & Swings

Week 4

TGU  18kg  3r/3l

Swings
At the top of :30
Alternating:
20kg  ** 10sw/:15 rest
36kg         5sw/:22 rest
= 1 round

Repeat 20X - 20 min total
300 swings:  100 w/36kg; 200 w/20kg

** Started off alternating the 20kg 10 sw as follows
2hd
5r/5l
after 4 rounds just did 5r/5l every time I swung the 20kg

Farmers Walk 2-24kg  1:00

Sage Rountree Hip Openers

* headstand 10:00

David Swenson Primary Series

1 hour 30 min practice
- headstand with video

Ashtanga Yoga John Scott

1 hour 40 min practice
*headstand 4:30

Great practice!
Wish I had time to do this on the weekday mornings!

Ashtanga Yoga John Scott

1 hour 40 min practice
* headstand 6:00

Ashtanga Yoga John Scott

1 hour 40 min practice
- new dvd arrived today - previously i was using you tube
*headstand 6:00


** did this at 3pm - love the practice, but not the practice time.  I am definitely a morning practice gal!

TGU & Swings

TGU 18kg  3r/3l

Swings
At the top of :30
Alternating
20kg **   10sw/:15 rest
36kg          5sw/:22 rest
= 1 round

Repeat 20X - total 20 minutes
300 swings: 100 w/36kg; 200 w/20kg


** each round changed up the 10 swings with the 20kg as follows:
2 hd
5  2hd/5r
5  2hd/5l
5r/5l
10r
10l
last 2 rounds 5r/5l

Farmers walk  2-24kg   1:00

Sage Rountree Hip Openers

*headstand  10:00

Yoga Body Buzz

YDL
45 min practice

It was okay.... not very challenging ....  easy flow


*headstand 10:00

Ashtanga Yoga John Scott

1 hour 40min practice

*headstand 6:00


Wow! I love this practice - nothing stretches me out like this does :)!!


** did this at 2:45pm :)

TGU & Swings

Week 3

TGU   18kg  3r/3l

Swings
at the top of :30
Alternating:
20kg    ** 10sw/:15 rest
36kg      5sw/:22 rest
= 1 round

repeat 20X  - total 20 minutes
300 swings
200  w/20kg; 100 w/36kg

** each round change up the 10 swings with the 20kg as follows
2 hd
5 2hd; 5r
5 2hd; 5l
5r/5l
10r
10l
* last 2 round 5r/5l

Farmers walk 2-24kg  1:00

Sage Rountree hip openers

*headstand  10:00


***** Changed today and Tuesday since I am going to DC tomorrow and not sure if I will have time for practice - since i only do kb's 2x a week, better to miss the yoga practice for a day (though I am hoping to practice after I get home.....)

Kino Ashtanga Yoga

dvd
very disappointed with this.  very fast breath counts - what's the rush!?

* only did the sun salutations a and b and standing asanas
* headstand 5:30

Ashtanga Yoga - John Scott

1 hour 40 min practice

really enjoyed!!
has standing vinyasa's during the  sitting poses

did headstand with dvd

TGU & Swings

Snow Day - extra time! :)

TGU  16kg  4r/4l

Swings
at the top of :30
Alternating
20kg**   10sw/:15 rest
36kg         5sw/:22 rest
= 1 round

Repeat 20X   - 20:45 total time
*extra :30 rest before final 5 swings with the 36kg

300 total swings - 200 w/20kg; 100 w/36kg

20kg Swings Alternated as follows:
2 hd
5 2hd; 5r
5 2hd; 5l
5r/5l
10r
10l
- last 2 rounds 5r/5l

Farmers walk  2-24kg  1:00

Sage Rountree hip openers

* headstand 10:00  - so in the groove today!
won't be able to do this on a regular basis, but it felt so good! :)

David Swenson Primary Series

Snow Day!! :)

1 hour 30 min practice

*headstand 7:30 - totally in the groove!


**great practice.  every practice i get better at utilizing my locks!

Becoming Unbound

60 min practice
- one of my favorites :)

*headstand 7:00

TGU & Swings

TGU  16kg  4r/4l

Swings
at the top of :30
Alternating:
20kg**  10sw/:15 rest
36kg    5sw/:22 rest
= 1 round

repeat 16X - 16 minutes total
240 swings
160  20kg;    80  36kg

** 20kg swings as follows - changing each round
2 hd swings
5  2hd sw; 5r
5  2hd sw; 5l
5r/5l
10r
10l
* last 4 rounds just did 5r/5l each round

Farmers Walk  2-24kg   1:00

Sage Rountree hip openers

* headstand 6:30

David Swenson Primary Series

1 hour 30 min practice

*headstand 6:00

**snow day, had extra time :)

David Swenson Primary Series

1 hour 30 min practice

*headstand 7:00


used video tape - worked great! :)