With the first Open workout set to drop tonight at 8pm EST tonight, the focus of Tuesday was decidedly more low impact than normal as class transitioned from fast to slow to bendy. Oddly enough, I think the last part probably made the more lasting impression on people.
For this iteration of the death-by-sprints, we turned things sideways, going width-wise across the basketball court. Everyone started off in the middle of the court, and at the top of the first minute, ran to the sideline, touched the line, and then ran back to the middle of the court (25 feet each way for a total of 50 feet).
On the second minute, everyone ran to the first sideline, then across the width of the court to the other sideline, and then back to the middle. An additional sideline touch was added each minute. Athletes continued in this fashion until the could no longer complete the number of sidelines touches required within the minute.
Speed demons Scott and Mark each completed a full 13 rounds, with Robin, Sebastian and Erica all steps away from reaching the mid-court line on the 13th round. Impressive!
A few reminders on performing the TGU:
Bend the leg on the same side of the body as the arm which is holding the weight (i.e., if you are holding the weight in your right arm, bend your right leg so that your right foot is flat on the floor and keep your left leg extended).
Keep the arm supporting the weight extended the entire time – your extended arm doesn’t need to be perpendicular to the floor the entire movement, but you do need to keep the arm EXTENDED in front of you and KEEP YOUR EYES ON THE WEIGHT at all times.
Finally, after standing up, slowly lower yourself back down to the ground using the same movement you used to stand up, and fight the urge to collapse to the ground to complete the movement – every part of the movement, including the very last part of laying supine on your back, should be slow and controlled.
Once everyone had gotten in at least 3 sets, it was time to stretch out, and boy, did people get to do some stretching.
Both evening classes were lucky enough to have Winnie Au come work them through some much needed stretching. Winnie is an extremely accomplished Iyengar Yoga instructor, and she takes her flexibility seriously, blending well chosen positions with direct instructions and a lot of hands-on adjustments. As much as we might push you in your workouts, it probably pales in comparison with where Winnie will take you in your stretching.
The fact of the matter is, though, that this is exactly what all of us (and I do mean ALL) need. If stretching were easy and comfortable, and if only flexibility came with wishful thinking, we’d all be limber as acrobats and gymnasts. The sad truth is that most of us are as bendy as log. Flexibility comes with hard work and you can always do more than you think you can. Sometimes, it’s simply a matter of gritting your teeth and getting down to business.
Many thanks to Winnie for the great session last night. Here’s hoping we see a few more of those sessions in the near future.
We’ll be sure to post the first Open workout on the blog as soon as it’s announced, so if you’re interested, feel free to stop back in and check it out. See you all Thursday!