visit with Dr. No / 30 minute kettlebell gymboss workout / teaching a yoga practice on the 15th

[Guest guest]

I'm so glad I went to see Dr. No (Noel Snodgrass  www.portlandchi.com )  today!  While my knee isn't *that* bad it's still wonky after a month and I can't sleep on my right side with it like this.  I'm pretty sure it was from doing all that Turbo Fire one after the other almost every day for 2 weeks :/   It turns out my knee adductors are very, very tight.  There are other parts involved too but I forgot the names of them. After moving my good leg and knee on the left around he then did the same thing on the right.  He got some shea butter and rubbed what felt to be very hard against that part of the knee, up and down.  Man, did that hurt (he said it would, I was warned)  Kind of like when you're getting a massage and you have bad knots how it hurts to get them smashed out only worse.  He said he was breaking up " adhesions " in there.  I involuntarily clenched my fists and stomped on the table and threw the pillow onto the floor.  He kept going, that was normal, and I trust him.  He showed me how hard he was pressing there on my left knee, the good knee, which felt like nothing at all in comparison.  He followed up with 4 minutes of laser.  I'll probably go back in a week or two for a follow up.

That said, tonite Junior watched while I did my own 30 minute upper body workout with kettlebells, the Gymboss, and music from Guillermo Gomez' South Beach Boxing Workout by Dynamix, 145 bpm to keep me energized.  I set the Gymboss for 40 seconds on, 20 seconds rest.  I took no breaks, went from one exercise to the next in this fashion and did three sets of everything.  Here's what I did and what I used (I used kettlebells but this can be done with dumbells too)  I wound up doing between 13-18 reps for each.

single arm chest presses 20, 20, 20pullovers 25, 30, 30seated presses 15, 10, 10crush curls 20, 25, 25tricep overhead presses 25, 25, 25single arm rows 25, 20, 20 (that area was fatigued from the pullovers and seated presses to some extent already)

abs:  three 40 second planks on toesMy upper body felt pumped afterward.  Sometimes I'm just not in the mood for a video. Lastly I was asked to lead a yoga practice at a dinner party I'm going to on the 15th.  I will probably dig up my notes from Yoga Stretch, a master class I took through 24H. Basically you do 12 poses on one side then go back down the pyramid doing them on the other side.  It's nice.  This is a group of out of shape people so I will keep things very basic and show lots of options.  I also might steal a basic practice from Yoga Complete for Every Body.  I'm looking forward to this.  I've always wanted to teach yoga and this is the perfect group to try it with.

I really need to work my lower body but with this knee I don't think weights are a good idea so you know what that means - PILATES!   I miss doing intense cardio.  I've walked the bridges every day this week at work which I suppose is better than nothing but still... I need to be out of breath and to sweat!