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

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.

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

Laura B wisdom

http://greatist.com/move/jason-khalipa-20-minute-bodyweight-workout

http://darebee.com/programs/30-days-of-hiit.html?showall=&limitstart=10

http://lifespa.com/be-fit-thin-calm-in-12-minutes-a-day/

birthday cake for becky

dynamic warm up

1st tier of cake:

4 rounds

20 kb swings
20 mt climbers
20 single leg bridges

finishers run outside until everyone finishes (icing)

2nd tier of cake: (most moist/most sweat :))

4 rounds

10 dbl kb cleans
10 dbl kb squats
10 push-ups

finishers lunge around the hall until everyone finishes (icing).

3rd tier of cake:

4 rounds

10 upright rows (or snatches)
5 burpees
5 jackknives or other core exercise

250/200

180 jumps or jump squats touching floor with fingers and kicking butt with heels on jump, or burpees
ab jumps (Denny demonstration)
swings

experienced:   100 reps of each, then 75, 50, 25  = 250 reps

modified:  80, 60, 40, 20 = 200 reps

Archs, buttresses, and keystones

warm up:  one minute each (11 minutes)

ribbon
russian twist
wipers (on back)/superman
bridge
double legs (u)
side legs L
side legs R
side banana
fire hydrant
plank L
plank R

SET 1:  (10 minutes)  3 rounds per exercise, except 4 round of swings

swings
jjs
kettlebell transfer hand to hand around body


SET 2: (10 minutes) 3 rounds per exercise, except 4 rounds of squats

squats (4 sets:  arms overhead, arms to side, arms overhead to tricep dip, arms to side and straighten alternative legs)
lunges (with yellow ball archs)
            shoulders (yellow balls)

extra time:  repeat warm up and do  max rep. bell swings