Fitness - Level 2 class & WOD - 10/10

I recently have tested into the level 2 class at CrossFit Seattle. It's only on Saturday, this is my third week doing it and it has been unbelievable. It is taught by Dave and is way more gymnastics based. A ton of ring work, front levers, back levers, planges etc. Lots of shoulder and handstand work and static holds on the pommel horse.

Right now we're working on developing press to handstand in free space (not against a wall). As well as a ton of core, balance, hip and flexibility work. Such as L-sits, candlesticks and other drills to promote this type of strength.

It's a completely different type of strength than I've ever trained in and I've really been enjoying the challenge. I'm learning how to do things that I've always wanted to learn. So whenever you see a fitness post on a Saturday, it's from the Level 2 class.

Here is a PDF of the skills chart from Level 4 CrossFit Seattle of what it takes to test into each level. I'm really close to getting Level 3. There are still a few things holding me back though.

Anyway, today we worked on a lot on core and handstand work. Including hand stand holds against a wall and while keeping your upper and lower back pinned against the wall and straddling your legs, rotate your hips off the wall, lowering your legs to 90 degrees, then raise them back up to the wall. Sets of three of that.

Then we did 5 rounds of L-sits, 15 seconds on 60 seconds rest. After that we did candlesticks, 4 sets of 3. Which was crazy hard after the L-sits. Then tabata handstand holds.

We finished with a pretty gnarly WOD: AMRAP in 7 minutes of,
7 figure 8's (once around each leg was one rep) - 16 Kg kettle bell
7 push ups
7 pull ups

Score: 8 full rounds
Calories burned (throughout entire class): 621

I've attached a YouTube video of how a kettle bell figure 8's are done. I chose this one because it really shows the explosiveness of how this movement should be done. We did it a little differently though. We kept our arms straight and stopped the bell with our other hand out in front of us, not pulling it in close to the chest.

This is a brutal exercise. You're supposed to really load up the leg when the kettle bell is on that side and get a good whip and pop your hips. Just like American swings, there should be very little shoulder work with these. It's mostly a core twist and a hip drive.

I'm proud of my 8 rounds, it was the most out of the other level 2'ers. I was spent after this weeks class and went home and took a nap, something I rarely do. Can't wait to see what's in store for next week.