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Old 11-24-2006, 05:28 AM   #1
Sarena Kopciel
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15 lat pull downs
15 push ups
15 sit ups
15 back extensions
all x3

1 min handstand
3 min headstand

Not timed otherwise. new to this on my own!
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Old 11-24-2006, 12:38 PM   #2
Sarena Kopciel
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Last post was from Thurs workout. Forgot to add that 75 min Vinyasa class.

Friday
5 Sun salutation A
------------
15 Pull ups
15 Push ups
15 situps
15 back xtensions
X3

1 min handstand
---------------
75 min Vinyasa yoga class

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Old 11-25-2006, 04:06 PM   #3
Sarena Kopciel
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15 each
lat pull downs
15 push ups
15 sit ups
15 back xtensions
15 deep squats
allX3

1 min handstand
3 min headstand

Feel awesome after although I thought I was going to puke during!
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Old 11-26-2006, 12:45 PM   #4
Keith Wittenstein
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Now start using your stopwatch. You should time each workout and try to lower the time to under 15 minutes.
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Old 11-26-2006, 08:43 PM   #5
Sarena Kopciel
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90 min HOT Vinyasa yoga class.

Was supposed to be an active rest day but felt bloated after a late dinner. Had to move so did a short few minute thing:

10 pull ups
10 sit ups
10 back xtensions
10 push ups
10 squats.

Off to bed. Def need my sleep!
Sorry keith didnt see your message til aft I was done.....
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Old 11-27-2006, 04:15 AM   #6
Sarena Kopciel
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10 pull ups
10 sit ups
10 back xtensions
10 squats
all X3

first round did push ups, forgot the other 2 rounds. Guess I really was tired this morning! Total 6min5 sec

will add 90min Vinyasa class and 75 min private yoga coaching/workout later. Let's see what keith has in store for me today!
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Old 11-28-2006, 07:13 PM   #7
Sarena Kopciel
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warm up w/ 2 set 15 each:
overhead squats
sit ups
back xtensions
----
weighted overhead squats
weighted 1 arm lunges
weighted windmills
------------
3x 10 ea
10 front squats 45 #
10 assisted pull ups
---
1 min headstand
2 min forearm squats
3 min headstand
-------
1 hr Vinyasa class

---------------------
wow those front squats are SO MUCH FUN! LOL


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Old 11-29-2006, 06:41 PM   #8
Sarena Kopciel
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1 hr vinyasa class
---------------------
5-5-5-5 OH squats
2 reps with 20#
2 reps w/ 30#

2 assisted pullups
5 knees to chest
10 leg lifts

am sore from yesterday and too little sleep
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Old 11-30-2006, 05:23 PM   #9
Sarena Kopciel
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Warm up with 50 leg lifts
1 min handstand

Then WOD of the day as RX'd for time.
20 pull ups, 30 push ups, 40 sit ups, 50 squats
Did 3 sets as time was a factor
1. 10:56, 2. 10:26, 3. 13.23
Coach said I was sandbagging forst two, last set was more accurate. He does know me well at this point!

Was surprised how much easier squats are getting for me! Tough but fun overall.

Then later a 60 min Vinyasa class.
Overall, a great day.
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Old 11-30-2006, 06:51 PM   #10
Sarena Kopciel
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I just got my abmat today and was excited to try it so I also knocked off:
20 sit ups
20 back extensions
20 side crunches (each side)
20 reverse crunches.

Its cool. Next time I will try to do for time!
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