Really Squeezing it In

Tuesday
Was again tak puas that I didn't get in any form of workout on Monday. I remember that I was pretty busy doing stuff but what exactly it was, I have no clue. I knew that I had an all day camp out to conduct some research on Tuesday from 8am to 1am the next morning so I was a good boy and fell into bed at 10pm, much to the astonishment of Denise. Alas, the battle was not won as I woke up at midnight with that distinct wired feeling. After half an hour of tossing in bed, I decided to take matters in my own hands and popped one of Denise's motion sickness pills. Half an hour later I didn't know what hit me. Fast forward to 6am, bright eyed and bushy tailed in my living room, in my underwear, I

Warmed up for about 20 minutes with some ginga's, balancas and fintos and maybe 100 basic rotados of all shapes and sizes. Stretched it out a little more ... damn core and back are really tight these days, or maybe I'm just paying more attention to them. I dunno.

Proceeded to bang out:

• 50 press ups
• 100 crunches
• 30 ponte push ups

repeat 3 times

Finished with a long cool down stretch. Felt good and ready for war. With the Rocky soundtrack playing in my head.

Wednesday
Damn 17 hours of sitting on your ass really does something to your body and mind. Haven't had a desk job in so many years.... I really forgot about that zombified fried feeling. Not good. Managed to get in some decent shut eye and woke to for my morning Celeb class.

This class is progressing pretty well, the students are interested to learn more and always have lots of questions. I've taken to showing them some situations and possible responses to broaden their capoeira horizons and they seem to be enjoying it. Usually start the class with a decent length warm up to wake the body up combining warm up, joint mobility, static and some dynamic stretching as well.

Strength work:
10 press ups,
30 sit ups
30 ponte push ups.

Line drills:
Ginga and ginga strengthening exercises ~ 10 minutes
Movement in ginga to block opponent's role

I chilled after this and gave them some partner work for the last 25 minutes of class

After class continued my routine at the personal training area. Still working on body weight calisthenics:

Dynamic stretch
Core stretch

Ponte walkover x 10
Ponte walkover w/ legs together x 10

Handstand push up to saudacao x 10
Saudacao switch legs x 10 ea side
Repeat 3 times

Finished off with a static stretch with emphasis on core and lower back.