Monday, November 16, 2009

Fitness - Level 2 - 11/14

I was excited to get back into the level 2 class after missing two weeks. Today we did a lot of work.

We started off with some hand stand work. First against the wall with some sets of a few hand stand push ups. Next we did some hand stand holds in free space with spotters. I've noticed I've gotten a lot better with "free space" hand stands. Much better core and shoulder strength and ability to stabilize and keep still. I still needed a lot of spotting though.

Next we got into some l-sits and rotated between those and the hand stands. We worked on holding a really tight angle with the l-sit and bringing your legs as high as possible into a pike position. Then, rotating forward and bringing your legs through and underneath you.

After that work, we did a little circuit:
4 good mornings - 40 Kg on the bar
4 l-sit rope climbs (4 pulls up, control on the way down)
2 press to handstands

This was pretty intense and my hamstrings are so, so tight from the good mornings. the rope climbs felt good as well, it's been a while since Dave brought down the ropes. I did the rope climbs with a straddle. Meaning, I centered the rope between my legs and spread them into as wide a V ass possible. then I held the straddled l-sit while I climbed. Keeping my legs as high as possible and spread apart as much as possible. This was incredibly taxing on the hips.

The press to hand stand is something we do quite often in the level 2 class. It's where you post up in a hand stand with your back pressed up against the wall. You then spread your legs into a V and rotate your hips lowering your feet to the ground. All the while keeping in control and keeping your back and shoulder blades pressed against the wall.

It felt really good to get back into the level 2 class. I've missed the last two weeks due to the flu. Looking forward to a recovery day tomorrow and lots of sleep tonight.

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