The 300 challenge

The Original 300 Workout <ADVANCED> 
- Pullups - 25 reps 
- Barbell Deadlift with 135 lbs. - 50 reps 
- Pushups - 50 reps 
- 24-inch Box Jumps - 50 reps 
- Floor Wipers - 50 reps 
- Single-Arm Clean-and-Press 35 lbs - 50 reps 
- Pullups - 25 reps 

The Scaled Back Variation <INTERMEDIATE> 
- Pullups - 25 reps 
- Dumbbell Deadlift 2 X 35-45lb - 50 reps 
- Pushups - 50 reps 
- Body-Weight Squat Jumps - 50 reps 
- V-Ups - 50 reps 
- Dumbbell Push Press 25lb - 50 reps 
- Pullups - 25 reps 

The Easy Version <BEGINNER> 
- Body-Weight Rows - 15 reps 
- Body-Weight Squats - 25 reps 
- Pushups - 15 reps 
- Jumping Jacks - 50 reps 
- Mountain Climbers - 20 reps 
- Close-Grip Pushups - 10 reps 
- Body-Weight Rows - 15 reps 


source: Tyler Bramlett

How to get focused

As I practiced primary last night, I was having a hard time to find my breath. It seemed my focus was all over the place, poses constantly readjusted, constantly not good enough, loosing count after 2, too many engagements to focus and work on in every pose and transition. I was thinking of closing half way through.

Then in Marichasana D someone came over to talked to me. The conversation was done quickly and I noticed the time. I had 20 minutes left to finish and had to meet someone by my house.

As I stepped on "gas", I focused. Finally, it was get to pose, breathe, count, release, transition, pose, breathe, count, transition. When I got myself to Shavasana, as usual, I asked myself, have I done everything I could: I was surprised with how MUCH I've done and with what quality.

Lesson off the mat: time constrain forces focus.

Where the strength grows

January. Monday morning. I got up at 4:30 am. Dressed, coffeed, drove downtown.
As I walked in I saw a couple in their handstands, slowly lowering legs to land gracefully between their hands. The girl noticed me and came over asking if she can help.

I'm here to practice. I've never gone through primary series. It's my first time.
Have you done yoga before?
Yes, 3 years or so.
I won't be giving instructions, only the count. Set up at the back, look around, try to follow.
What's the worst that can happen? I say
She agrees.

Changed. Rolled out my mat at the back of a half dark room.
6 ripped men, aged 25 - around 60, only 4 women: slim, defined, young.

I do weights and yoga. Weights are usually on the heavy side, often heavier then men around me at the gym. My circuits are in the Cross Fit style: fast, intense. If I don't start sweating within 5 minutes of my workout, this routine is not enough for me.  Yoga goes wild for 75 minutes: crows, cranes, handstands, inversions, peacocks, flying pigeons. I can't find a class that would challenge me as much as my usual routine. People say I'm strong. I think I am.

I hear the chant to start the practice.  Om. Count. Ekam inhale. Dve exhale.
We started moving. One breath - one movement. In 7 minutes I realized that I can't go into the pose everyone is in right now. No problem - I skip. I see transitions with floats I can't do. I realize I miss transitions on every vinyasa. I don't do half of what they do now. Postures get harder. I keep going. Even the poses I did easily before I am surprised to not be able to hold for 5 breaths now. My breath is all over the place. There is no pace or sound. I try to find a clock with my eyes. Am I going to make it to the end?
Attempted Chakrasana (backward roll). Why does it look so easy when they do it?
Headstand. Body is shaking. Legs down half way. Why am I enjoying this?
Final vinyasa. This is it, right? No, Utpluthih. Pick up. 10 breaths. No way. Savasana.

Drove to work. Got out of the car. Almost screamed in pain. Every muscle is alive. Alive differently than when it's sore. I feel every pocket of muscles down to fingers.

Loved it.

I am weak, inflexible and uncoordinated. I am not even a beginner. Now I have something to learn. If 10 people in that room can do it, it's doable.



Primary Series with Sri K. Pattabhi Jois

Total recall

1 leg Deadlift
Db Curl +thruster
Duck squat to kneel
Triceps kick back
X 2

Decline plank +step off
Renegate row
Sit out
Decline pushups
Peacock on the bench

"Leg oriented" circuit

Jump lunges
Plank with feet on the ball,  Alternating feet step off the ball.
Pistol squat
Triceps extension
Deadlift
Swing

8 reps,  no rest,  2 rounds

Finisher 3 min:
Bench press
Full body extension

Mike's sweet 16

16 min workout.

Shuttle x6
Renegate row x6
Jump and stick x6
Explosive pushups +triple pushups x6
Alternating diagonal lunge x6
X-mounain climber x6/ side

Finisher
Total body extension 30 sec on, 30 sec off
5 rounds

Mike's daily

1 min each exercise,  1 min rest after circuit,  5 rounds

Double unders
Burpees
KB front squat
KB swing
High pull