4 exercises: 8 rounds = 16 minutes
20 seconds on, 10 seconds rest (after 4 minutes ((8 rounds)), 1 minute rest) = 20 total minutes
crossfit WOD version: HIIT substitute:
A goblet squats (men/green, women/yellow)
B hand stand pushups B holding handstand/holding bell overhead or press (dbl or singl)
C toe to bar C kettlebell sit up to stand/criss-cross/push-up walk outs
D burpees
*how many total reps (if wanting to make competitive like cf)
HIIT add these exercises if need more time:
E heavy as possible KB swings
F heavy upright rows
G jumping rope
H push ups
I mt climber
Friday, August 14, 2015
6 minute sets...
warm up yoga
6 minute swing (Jerry had us use gloves to challenge grip)
6 minute plank
'' '' press/jerk/or snatch
'' '' kb lunge
'' '' cardio circuit: jump rope, mt. climbers, jjs, run/sprint, skier, burpees
ab circuit: kb sit up, criss-cross, lateral leg kicks, leg lifts, superman, russian twist
cool down with pretzel and pretzel
6 minute swing (Jerry had us use gloves to challenge grip)
6 minute plank
'' '' press/jerk/or snatch
'' '' kb lunge
'' '' cardio circuit: jump rope, mt. climbers, jjs, run/sprint, skier, burpees
ab circuit: kb sit up, criss-cross, lateral leg kicks, leg lifts, superman, russian twist
cool down with pretzel and pretzel
Wednesday, August 5, 2015
UU insights
Mar 6, 2016
"Our Blue Banner" "Diversity is not a characteristic of life; it is a condition necessary for life... like air and water. -Barry Lopez
6 symbols--
The first: TAOISM: Tao de Ching/Confusionism. Lao Tzu "old master" simplicity. patience. compassion.
HINDIUSM: om- totality of the universe. carl sagan cosmos. befriend all. infinite.
JUDAISM: wisdom-- King Solomon. Ecclesiastes "The more you do for security, the more you are ___(can't read my notes). The more you do for control, the less you do for joy.
ISLAM: The Night Journey-- Mohammed as Highest-- embrace all religious teachers of past (including Christ). Mystics-- Hafiz-- Koran by memory.
CHRISTIANITY: Beatitudes as translated without so many cultures: Happy and aligned the design of the universe is rendered through your form...
BUDAISM: (ringing of bell) silence.
Feb 7th, 2016 "Slavery is not over"
charitynavigator.org
"micro-action"-- "make the world suck less"
dosomething.org
sex industry-- 30 billion dollar industry
sex trade is the 3rd illegal industry after arms and drugs
30-40 billion slaves
80% in sex trade
18% in labor
It costs $109 to free a slave in Sudan
Don't just 'feel', but also 'do'.
TC cast-- slaves are invisible victims. May 24th, 2015
Rumi-- You are not a drop in the ocean, you are the ocean held in a drop.
warriors, passivists, protestors, bystanders, veterans, conscious objectors...
"Our Blue Banner" "Diversity is not a characteristic of life; it is a condition necessary for life... like air and water. -Barry Lopez
6 symbols--
The first: TAOISM: Tao de Ching/Confusionism. Lao Tzu "old master" simplicity. patience. compassion.
HINDIUSM: om- totality of the universe. carl sagan cosmos. befriend all. infinite.
JUDAISM: wisdom-- King Solomon. Ecclesiastes "The more you do for security, the more you are ___(can't read my notes). The more you do for control, the less you do for joy.
ISLAM: The Night Journey-- Mohammed as Highest-- embrace all religious teachers of past (including Christ). Mystics-- Hafiz-- Koran by memory.
CHRISTIANITY: Beatitudes as translated without so many cultures: Happy and aligned the design of the universe is rendered through your form...
BUDAISM: (ringing of bell) silence.
Feb 7th, 2016 "Slavery is not over"
charitynavigator.org
"micro-action"-- "make the world suck less"
dosomething.org
sex industry-- 30 billion dollar industry
sex trade is the 3rd illegal industry after arms and drugs
30-40 billion slaves
80% in sex trade
18% in labor
It costs $109 to free a slave in Sudan
Don't just 'feel', but also 'do'.
TC cast-- slaves are invisible victims. May 24th, 2015
Rumi-- You are not a drop in the ocean, you are the ocean held in a drop.
warriors, passivists, protestors, bystanders, veterans, conscious objectors...
Thai Massage, Alexander Technique, and Bob Goff presentation from May 2015
Presented at Laura's May Yoga Retreat at Song of the Morning Retreat Center in Vanderbilt (I think?)
Alexander Technique
Eli noire ?
517.303.4795
'float across floor" not locking joints, be supple. head/spine relationship. sitting in chair-- efficient in getting up, using root of floor to get up rather than thrusting neck, etc. Doing dishes: use lets more than back. Lengthen up, THEN reach. Enjoy the process. :)
For me specifically.... She cued me to have string attaching head to sky-- stand taller and keep a slight bend in knees :)
Thai Massage workshop by Michael McCarthy.... awesome! Full body... walking on feet, butt, active stretching. Given on floor. Feet to head. Works out energy lines.
Bob Goff-- Love Does-- wonderful, whimsical story :)
"Be not Afraid"-- aim for humble. "People will feel like they met heaven". Quit something every Thursday. Charge $500 a word, think before you speak. :)
Alexander Technique
Eli noire ?
517.303.4795
'float across floor" not locking joints, be supple. head/spine relationship. sitting in chair-- efficient in getting up, using root of floor to get up rather than thrusting neck, etc. Doing dishes: use lets more than back. Lengthen up, THEN reach. Enjoy the process. :)
For me specifically.... She cued me to have string attaching head to sky-- stand taller and keep a slight bend in knees :)
Thai Massage workshop by Michael McCarthy.... awesome! Full body... walking on feet, butt, active stretching. Given on floor. Feet to head. Works out energy lines.
Bob Goff-- Love Does-- wonderful, whimsical story :)
"Be not Afraid"-- aim for humble. "People will feel like they met heaven". Quit something every Thursday. Charge $500 a word, think before you speak. :)
Monday, August 3, 2015
Sara's classes
8/4/15
childs pose cat/cow/arch R/L
table to plank... walk hands out... eagle leg 3 times, front back front to noble,
DD, plank, right finger tips to right hand reaching out, lower, shoulder rolls, pu, dd, other side
round 2 include leg with straight arm
fwd fold, toe fan to mt. dd
L foot roots, r flies, knee bend, shoulders square, rotate 3 a side
DD glue thigh to chest, shift to plank, plant R foot, lunge matrix, look back at toes, high lunch back knee bends to release posts, 3 lunges, cactus twist, plant and twist, vinyasa,
chair, dive, plank, dd, flip dog
vera I, II, side angle with elbow in rib, extend both arms out like holding ball , reverse, boat, leg lifts, bridge wheel, back and roll, squat, crow repeat
warrior II, triangle with elbow arms and reverse, low ninja squat, return to front, lizard roll to outer feet, twist into noble, side crow option, unspiral to wide leg fwd fold
7/28/15
Lets to sk-- reach flexed feet to sky- lower x 3
side to side (activate obliques) farthest side to side
roll like a ball
while seated, foot taps and opposite leg extends like in criss-cross x 6
reverse table, then shoot through lift up seat with straight legs out in front x3
- - - -
DD, plank, cobra with shoulder rolls,
DD, knee taps tricep, push up, knee to chest, lunge matrix, twist, side plank w/ 3 dips
Childs post, walk hands to right... repeat all on left side
- -- -- -
standing arm swings, sunsal A, sunsal B
knee to tricep, plan, open heart, push-up, meet feet, lang foot vera II, peaceful, side angle, half-moon with 3 toe touches with raised leg, standing splits, vinyasa flow... left side...
- - -
sunsal with flying chair,
tricep, maybe fly this time, plant feet, heartfull, meet feet,
R foot roots, L foot to fallen triangle, return. L foot roots, R foot rises, heal to behind, flip, warrior II, peaceful, side angle with bind, revolved half moon, standing splits, hand stand, vinyasa, fwd fold (melts)... other side
-- -- -- --
yin stretches:
lizard, splits, hamstrings, on back pigeon, twist
childs pose cat/cow/arch R/L
table to plank... walk hands out... eagle leg 3 times, front back front to noble,
DD, plank, right finger tips to right hand reaching out, lower, shoulder rolls, pu, dd, other side
round 2 include leg with straight arm
fwd fold, toe fan to mt. dd
L foot roots, r flies, knee bend, shoulders square, rotate 3 a side
DD glue thigh to chest, shift to plank, plant R foot, lunge matrix, look back at toes, high lunch back knee bends to release posts, 3 lunges, cactus twist, plant and twist, vinyasa,
chair, dive, plank, dd, flip dog
vera I, II, side angle with elbow in rib, extend both arms out like holding ball , reverse, boat, leg lifts, bridge wheel, back and roll, squat, crow repeat
warrior II, triangle with elbow arms and reverse, low ninja squat, return to front, lizard roll to outer feet, twist into noble, side crow option, unspiral to wide leg fwd fold
7/28/15
Lets to sk-- reach flexed feet to sky- lower x 3
side to side (activate obliques) farthest side to side
roll like a ball
while seated, foot taps and opposite leg extends like in criss-cross x 6
reverse table, then shoot through lift up seat with straight legs out in front x3
- - - -
DD, plank, cobra with shoulder rolls,
DD, knee taps tricep, push up, knee to chest, lunge matrix, twist, side plank w/ 3 dips
Childs post, walk hands to right... repeat all on left side
- -- -- -
standing arm swings, sunsal A, sunsal B
knee to tricep, plan, open heart, push-up, meet feet, lang foot vera II, peaceful, side angle, half-moon with 3 toe touches with raised leg, standing splits, vinyasa flow... left side...
- - -
sunsal with flying chair,
tricep, maybe fly this time, plant feet, heartfull, meet feet,
R foot roots, L foot to fallen triangle, return. L foot roots, R foot rises, heal to behind, flip, warrior II, peaceful, side angle with bind, revolved half moon, standing splits, hand stand, vinyasa, fwd fold (melts)... other side
-- -- -- --
yin stretches:
lizard, splits, hamstrings, on back pigeon, twist
HIIT outdoors :) w/ bells
DBL bell farmers carry to the dock. :) - 5 minutes
one minute sprint
10 minute set:
swings, plank/push-ups, step ups, lunges, squat jumps, dbl rows, side planks, arm dips, dragon lunges, bell hip hikes
two minute sprint
same 10 minute set:
three minute spring
farmers carry back to the studio.
Remaining time, if there is some, do 30 seconds of the 10 minute set exercises.
one minute sprint
10 minute set:
swings, plank/push-ups, step ups, lunges, squat jumps, dbl rows, side planks, arm dips, dragon lunges, bell hip hikes
two minute sprint
same 10 minute set:
three minute spring
farmers carry back to the studio.
Remaining time, if there is some, do 30 seconds of the 10 minute set exercises.
tiny house info and resources
Tiny House details:
Propane Gas Stove: -take out before moving trailer -- worth $2k, Jay paid 1.3k at Hearth and Home due to being a floor model.
-gas knobs always turns to left
-push in, turn to pilot
-push in for 35 seconds (thermal cup has to heat up before it will light... once it catches, hold for a few more seconds)
-open gate, look back at bottom left corner to see igniting flame, then...
-turn to on, in 35sec-1.5 minutes, the large heat flames should appear
-Lo/Hi... keep in middle. Off-- turn off completely. DON"T FORGET TO TURN OFF YELLOW KNOB (in summer or after 'wintering' it). In winter, set to 50/55 degrees when not home.
Winter:
Drain hot water heater
Disconnect water pump
Open valves and unscrew shower head and kitchen sink airrater
Water tank out poor is in the bottom... so drain most of water before letting it freeze, or won't get any water out!
-before filter, disconnect pump, buy a plug
Trailer: $2,800
and Frame:
8 x 20, 3x5 steel tubing, dual axel, 10k gross vehicle weight
Galaxy trailer from Kalamazoo-- custom built
underpinned with 22 gauge steel sheet
2 foot by 8 foot bays
3 1/2 inches closed cell foam
R value of R18-R19
3/4 inch sub floor (plywood)
double 2x4 band, 2 x 4 construction (walls)
2 x 6 header over all indoor windows/door
roof is 2x6 construction, 16 inch OC (on center) between
insulated with R19
fiberglass bat (strip roof has double layer of Grace ice and water as well as the roof is 1/2 inch CDX quality plywood
35 year asphalt shingles
hitch:
2 and 5/16 ball
torsion control (ask Mike) use special hitch
Windows:
low e argon, double hung
vinyl clad windows, (priced at $800, 500, 100 size dependent)
Door:
paid $450, normally $1k
1 3/4 douglas fir, built @old mission door and windows
Wall:
coverings are 1 by 6, tongue and groove pine, some sections are AC plywood pine
floor:
3/4 in maple (amish) wood, 4 coats of poly e floor sealer
Trims: Heart pine (frame of battery box), white oak (battery box windows and kitchen window), cedar (all bathroom to prevent rotting) curly purple heart Brazilian hardwood (door floor threshold)
1/20 or 1/50 to sand
water:
PVC waterfill. 1 1/4 cap, suck in tube with water raised above fill to let gravity work. There is an inline strainer cup to clean if needed.
-water sputters when tank is low.
-turn heat lower when in shower, higher when in kitchen
-water heater has batteries, if something is wrong, check batteries
Other:
$20 breaker box, 15 amp circuit, runs everything.
circuit gets power from orange cord that's plugged into the inverter. 1000 watt inverter ($400), pure sine wave. 6 volt batteries. $100 a piece from batteries plus. 215 amp hour, 3-5 year duration.
-yellow plug under trailer feeds AC outlet when plugged in.
-the power system is reverse from typical home... in this case the batteries feed the inverter, and the inverter feeds the AC. If able to plug in elsewhere, remove orange cord form inverter and plug into outlet with yellow cord.
-call tri-gas for propane
-when propane tank is out, indicator will be red
- for the fan, white is positive, black is ground
scissor jacks lift when moving (4 pt. stabilization)
rod goes 8 feet in ground (must have grounding rod)
-terra cotta heater as extra
Solar Panels:
daisy chained and grounded
electrical box is grounded
scissor jacks lift when moving (4 pt. stabilization)
tinyhouseblog.com
tinyhousedesign.com
tinyhousetalk.com
tinyhouselistings.com
thetinylife.com
Builders:
hummingbirdtinyspaces.com
padtinyhouses.com
seattleth.com
tumbleweedhouses.com
zylvardos.com
fourlightshouses.com
tinyhousemap.com
Propane Gas Stove: -take out before moving trailer -- worth $2k, Jay paid 1.3k at Hearth and Home due to being a floor model.
-gas knobs always turns to left
-push in, turn to pilot
-push in for 35 seconds (thermal cup has to heat up before it will light... once it catches, hold for a few more seconds)
-open gate, look back at bottom left corner to see igniting flame, then...
-turn to on, in 35sec-1.5 minutes, the large heat flames should appear
-Lo/Hi... keep in middle. Off-- turn off completely. DON"T FORGET TO TURN OFF YELLOW KNOB (in summer or after 'wintering' it). In winter, set to 50/55 degrees when not home.
Winter:
Drain hot water heater
Disconnect water pump
Open valves and unscrew shower head and kitchen sink airrater
Water tank out poor is in the bottom... so drain most of water before letting it freeze, or won't get any water out!
-before filter, disconnect pump, buy a plug
Trailer: $2,800
and Frame:
8 x 20, 3x5 steel tubing, dual axel, 10k gross vehicle weight
Galaxy trailer from Kalamazoo-- custom built
underpinned with 22 gauge steel sheet
2 foot by 8 foot bays
3 1/2 inches closed cell foam
R value of R18-R19
3/4 inch sub floor (plywood)
double 2x4 band, 2 x 4 construction (walls)
2 x 6 header over all indoor windows/door
roof is 2x6 construction, 16 inch OC (on center) between
insulated with R19
fiberglass bat (strip roof has double layer of Grace ice and water as well as the roof is 1/2 inch CDX quality plywood
35 year asphalt shingles
hitch:
2 and 5/16 ball
torsion control (ask Mike) use special hitch
Windows:
low e argon, double hung
vinyl clad windows, (priced at $800, 500, 100 size dependent)
Door:
paid $450, normally $1k
1 3/4 douglas fir, built @old mission door and windows
Wall:
coverings are 1 by 6, tongue and groove pine, some sections are AC plywood pine
floor:
3/4 in maple (amish) wood, 4 coats of poly e floor sealer
Trims: Heart pine (frame of battery box), white oak (battery box windows and kitchen window), cedar (all bathroom to prevent rotting) curly purple heart Brazilian hardwood (door floor threshold)
1/20 or 1/50 to sand
water:
PVC waterfill. 1 1/4 cap, suck in tube with water raised above fill to let gravity work. There is an inline strainer cup to clean if needed.
-water sputters when tank is low.
-turn heat lower when in shower, higher when in kitchen
-water heater has batteries, if something is wrong, check batteries
Other:
$20 breaker box, 15 amp circuit, runs everything.
circuit gets power from orange cord that's plugged into the inverter. 1000 watt inverter ($400), pure sine wave. 6 volt batteries. $100 a piece from batteries plus. 215 amp hour, 3-5 year duration.
-yellow plug under trailer feeds AC outlet when plugged in.
-the power system is reverse from typical home... in this case the batteries feed the inverter, and the inverter feeds the AC. If able to plug in elsewhere, remove orange cord form inverter and plug into outlet with yellow cord.
-call tri-gas for propane
-when propane tank is out, indicator will be red
- for the fan, white is positive, black is ground
scissor jacks lift when moving (4 pt. stabilization)
rod goes 8 feet in ground (must have grounding rod)
-terra cotta heater as extra
Solar Panels:
daisy chained and grounded
electrical box is grounded
scissor jacks lift when moving (4 pt. stabilization)
tinyhouseblog.com
tinyhousedesign.com
tinyhousetalk.com
tinyhouselistings.com
thetinylife.com
Builders:
hummingbirdtinyspaces.com
padtinyhouses.com
seattleth.com
tumbleweedhouses.com
zylvardos.com
fourlightshouses.com
tinyhousemap.com
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