**December Review:**

Impromptu two-week break. Took 8 days completely off and seven days with light exercise.

Have been dealing with a lot of stress and approaching burnout. Physically I felt as good as I’ve ever felt. Strength, endurance, flexibility are all at peaks.

Felt refreshed after the break. Ready to add more capacity and push myself.

**January Goals:**

**Yoga:**

Consistency. I’m currently up to Marichyasana D. This is the tricky part, as this is the furthest I’ve ever gone in my personal practice. I’m a bit scared. I’m not going to set a definitive goal on how many poses I add. As many as I can, with a minimum of one every seven days of consecutive practice. At this point practicing consecutively, for the 75 minutes or so I’m at right now, is of vital importance. As my body and mind become accustomed to that, adding poses won’t feel so gargantuan.

**StrongLifts:**

Two days a week.

Classic 5×5 StrongLifts on one day:

Squats: 175 lb x 5

Bench Press: 165 lb x 5

Overhead Press: 110 lb x 5

Bent Over Barbell Row 140 x 5

Deadlift: 175 lb x 1

The Olympic lifts: Snatch, Clean & Jerk on another day. No weight on the bar (45 lb) just yet; need to feel more comfortable with the form before I start adding weight.

At least one set of push-ups, pull-ups, chin-ups and reverse forearm curls afterwards.

**Biking/Running:**

25 miles/week from biking, which I shall accomplish simply by biking to school two days a week.

Would like to start running one mile a week again. But I am treading carefully. I want to make sure I don’t bite off more than I can chew. The biking/running goals are optional, simply if I feel up to it.

I’m starting to get ripped. Pretty excited. Have a long way to go!

**Thursday, January 1:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Finishing Sequence

**Friday, January 2:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Finishing Sequence

**Saturday, January 3:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Finishing Sequence

StrongLifts:

Squats:175 x 5

Overhead Press:110 x 5

Deadlift:175 x 1

Reverse Forearm Curls: 65 lb, 2 x 8

Wide-Armed Pull-ups:1 x 5; 1 x 32 x 15

Wide-Armed Push-ups:

Chin-ups: 1 x 5; 1 x 3

**Sunday, January 4:**

Full Moon

**Monday, January 5:**

Two more days of the yoga practice and I will add Navasana. For now:

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Finishing Sequence

Strong practice.

**Tuesday, January 6:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Finishing Sequence

**Wednesday, January 7:**

Ran with Nathaniel. Dunno how long; on a trail without mile markers. Maybe a mile or a mile and a half.

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana

Finishing Sequence

Mental barrier broken!

**Thursday, January 8:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana

Finishing Sequence

Ran with Nathaniel. Same trail, longer run. Mile and a half or so.

Yoga has been getting a little easier but is still mentally tough. Have had thoughts about quitting yesterday and especially today. Fantasizing about taking weeks off or needing to rest or what have you. But pushed through it. I’m fine.

Mentally I feel myself becoming fortified. Astonishing, really.

Navasana is no joke. The core strength, the inner thighs, the lower back. Wow.

I am beginning to thoroughly enjoy all of the seated postures aside from Purvottanasana. I no longer hate Purvottanasana, but it always gives me pause: ‘Uh-oh.’

The vinyasas between each postures/sides are becoming refreshing rather than arduous.

**StrongLifts:**

Snatch: 45 lb

Clean & Jerk: 45 lb

One set of pushups (15), pull-ups (5), chin-ups (5), reverse forearm curls (8)

Will hire a personal trainer soon to get my technique down on the Olympic lifts. Not happy with it.

**Friday, January 9:**

Yoga:

Surya Namaskara A & B, 5x (each)

Baddha Padmasana, Padmasana, Tolasana

Savasana

Ease back a little today. Chill out, read a lot. Back to the entire practice tomorrow, as well as 5×5 SL.

That would put me on track for the next posture to be added next Thursday (15th).

I’m thinking ~4 poses this month, ~5-6 next month, ~6-8 the following month. That will be the entire sequence. Then practice for a month consecutively. Then return to ATY.

Calves hurt. Running with Nate, lol.

**Saturday, January 10:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5)

Finishing Sequence

Tough, tough practice. Scattered mentally.

**StrongLifts:**

Squats: 175 x 5

Bench: 165 x 4; 160 x 1

Bent Over Barbell Row: 140 x 5

Reverse Forearm Curls: 65 lb, 1 x 8

Wide-Armed Pull-ups:1 x 51 x 15

Wide-Armed Push-ups:

Chin-ups: 1 x 5

Squats were awesome! Bench was strenuous. Could feel the extra 2-3 pounds I lost. Barbell Row was slightly harder than usual.

I’m cool with chilling at these weights for the month. Will add some pounds next month. Slowly but surely. No rush here.

Felt blah today but I’m proud of myself that I didn’t give in on my exercise. This is essentially important to me and I have never been so determined. The weather was overcast and it even started raining when I began lifting.

No matter. Mind over matter. I feel great now!

**Sunday, January 11:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5)

Finishing Sequence

Strong practice. An emotional one. A lot of “Caitlin” thoughts. Well, today does mark a week.

A bit sore and tight to begin. But the supplements are doing their job. Was not as sore as I typically am.

**Monday, January 12:**

I realized I have been overpracticing.

Traditionally, in the Mysore yoga tradition, one is only supposed to practice six days a week.

I read a Kino MacGregor article discussing how new students typically start at three days a week and add one day a week every six months. El oh el! I’ve blasted past that and almost immediately went right into 5-6 days a week as often as possible.

I will now change my schedule thusly:

Yoga, six days a week. Off one day a week *and* (maybe) on New and Full Moons.

This will give me one to two days off every week.

Complete off days, too. No limited days. I need it. My body has been clamoring for it. I have refused to listen. Finally, I shall listen.

**Tuesday, January 13:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5)

Finishing Sequence

Barely got through the practice. Very tough. Surprisingly stiff.

~15 miles on the bike.

**Wednesday, January 14:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5)

Finishing Sequence

Mentally the practice has been absurdly difficult. Almost quit.

Ran ~1.25 miles with Nathaniel.

**Thursday, January 15:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5)

Finishing Sequence

Another tough practice.

**StrongLifts:**

Squats:175 x 5

Overhead Press:110 x 5

Deadlift:175 x 1

Reverse Forearm Curls: 65 lb, 1 x 8

Wide-Armed Pull-ups:1 x 5; 1 x 31 x 15

Wide-Armed Push-ups:

Chin-ups: 1 x 5

The T+ is working. I feel noticeably stronger.

I was tired before but felt great during and after. Yee-haw!

Running later with Nathaniel. 1.25 miles.

**Friday, January 16:**

Did not run with Nathaniel, fyi.

Very tough day. Biked to school, ~10 miles. No yoga, however. Attempted it in the evening but broke down and cried. Caitlin.

**Saturday, January 17:**

No exercise. Sort of planned on yoga and lifting, but got off to a slow start in the morning — Caitlin — and then leaned on friends for support. It was a day of friendship, reflection, cathartic therapy, and re-connecting. Excellent day and a needed break.

**Sunday, January 18:**

The entire Primary Series at Addicted to Yoga!

Whew. Broke through a mental wall here. Best practice in a very long time. I will be back every Sunday!

**Monday, January 19:**

Trip to NorCal. Brought my yoga mat but ran out of time.

**Tuesday, January 20:**

New Moon

**Wednesday, January 21:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5) (including handstand)

Bhujapidasana

Finishing Sequence

One of the sickest practices ever! TWO POSES ADDED! Well, technically one, I s’pose; handstands are included in Navasana. But wow!

I hadn’t practiced in two days — one day in NorCal, the other a New Moon — and four in five days (last Friday and Saturday being “Caitlin” days, el oh el), so I was a wittle scared — but also extremely limber. Wildly limber! My practice is progressing so much!

StrongLifts soon!

**StrongLifts:**

Squats: 175 x 5

Bench: 165 x 5

Deadlift:175 x 1

Reverse Forearm Curls: 70 lb, 1 x 8

Wide-Armed Pull-ups:1 x 51 x 15

Wide-Armed Push-ups:

Chin-ups: 1 x 5

Whoops — did Deadlifts again. Didn’t realize I was to do barbell row. So gotta do barbell row two consecutive weeks. Got it.

Next month we’re definitely upping squats and DL to 180. Bench will stay the same. Barbell row probably the same. Overhead Press the same.

Great workout! I’m feeling so much stronger! But being patient. Going to take my time. If it ain’t broke, don’t fix it.

**Thursday, January 22:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5) (including handstand)

Bhujapidasana

Finishing Sequence

Sick practice! Very tough, physically, by the end!

Bike ride to school and partially back. Probably 15 miles.

**Friday, January 23:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5) (including handstand)

Bhujapidasana

Finishing Sequence

**Saturday, January 24:**

6 mile trail run

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5) (including handstand)

Bhujapidasana

Finishing Sequence

Starting to get more comfortable with bhujapidasana.

**Sunday, January 25:**

Yoga:

Entire Primary Series(ATY)

**Monday, January 26:**

Yoga:

Surya Namaskara A & B, 5x (each)

Baddha Padmasana, Padmasana, Tolasana

Savasana

Just not into it. Quite fatigued. Will either do the same thing tomorrow or go back to the full practice. Will take a nap later today.

**StrongLifts:**

Squats:175 x 5

Overhead Press:110 x 5

Bent Over Barbell Row:140 x 5

Reverse Forearm Curls: 65 lb, 1 x 8; 1 x 5

Wide-Armed Pull-ups:1 x 5; 1 x 4

Chin-ups: 1 x 5; 1 x 4

Wide-Armed Push-ups:2 x 15

Awesome workout!

**Tuesday, January 27:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5) (including handstand)

Bhujapidasana

Finishing Sequence

First half sucked. It was shaping up to be one of my worst practices in some time. Then I took into account Polina’s adjustment during Prasarita Padottanasana D and my head touched the ground. I knew I was flexible enough to accomplish this, and have been for some time, but something in my technique was off. Polina fixed it, I spontaneously applied it, and — just like that — my mood shifted ever-so-slightly. The rest of my practice built on this slight momentum and it ended up as a pretty darn good one, all things considered!

Biking ~15 miles to school.

**Wednesday, January 28:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Janu Sirsasana A, B, C

Marichyasana A; B, C, D (modifications)

Navasana (x5) (including handstand)

Bhujapidasana

Finishing Sequence

Did not enjoy any second of it. Maybe that’s a slight exaggeration. But only slight. Today was a *grind*.

**Thursday, January 29:**