I wanted to take it easy today, less fast motion and more strength based today. I only worked my aerial today and I was very happy with the session. Also fairly happy with the strength work today. lets review the video.
Lesson Learned:
Push down more with jumping leg in my aerial and straighten the trailing leg as I am coming down. I know that when I was doing my Bboy Swipes especially in the last two sets that I felt a little cramped. I need to open up more and make the movement longer. Flags felt strong and so did the Baby Iron Cross, time for the next progression of those. Front lever is just where it needs to be that's the best I have done it in straddle with a bit more work I will bring down to parallel insted of just above shoulder level. The korean dips I feel I need to do slower but my big butt gets in the way I guess that means I just need to push more.
What an awesome session. I had a nice run before it and it opened up my muscles a bit more, I completely forgot that when I run for about 5 to 8 minutes barefoot prior to my sessions I almost always do better. Some dynamic stretching in there for ya and me getting back to working on my Cave Man squat, Depth Squat, Third World Squat. My ankle has had some damage the past year so I lost some mobility in there and I am working to get it back. Enjoy.
Lessons Learned:
Short runs are awesome, do them! I am getting the confidence back in my ankles so I can push harder in ending skills out of my back handsprings, where as before my ankle would buckle. Standing Double Backs went well today. I decided to go off a lower platform to force me to rotate faster. I am going to keep this up for a while and then eventually go off the higher platform and this time hopefully land the stupid thing. I'm trying to get a really good Side Swipe (inverted 540) so I did that a little today and it felt very strong, however I need to delay the tucking back of the non kicking leg so I get more laid out. A friend of mine complemented me on my fast progression. I thank him for that but also realize I have been training in many art forms for 10 years now and that allows me to make changes in form quite easily. Especially with the help of the camera and reviewing my form. See you next time.
I did so many corks today. And it was a good thing. Because If I had not done that many I probably would never had seen the habits I have been forming. I threw a good one here and there but I know now what I have to do to fix them. Enjoy the vids, train safe.
Lesson Learned:
I was trying to modify my Webster with doing a slightly side ways set up, the only problem with that is that it would screw up the second one. I went back to my old set up but tried to work on laying my body out more like a front aerial and feeling the foot position of the first webster so I could duplicate it in the second one. The final two in a row I did were the best I did, I'll remember that for next time.
The corks... I'll talk about the corks in a bit.
The windmill...Well the thing is I wanted to do something that required me to keep my self in straddle so I could better develop my split. Windmills work perfect for that, they are a great active stretch for the middle split. I need to feel my legs squeezing straight though it will give me a better torque.
I had a second wind so I did some more work after I was done teaching.
Lesson Learned:
I thing the best thing for me to do is to start trying to swing my leg while I feel it squeezing straight when I had my best cork of the day I felt that present along with me stacking my hips over my jumping leg. You can see I have a habit of taking off at an angle (my hips are not stacked over the jumping foot) and it throws me backwards instead of straight up. I think if start doing a combo after the cork it will give me more drive through the end. I feel that I am trying to slow down and stop and it kills my momentum. My left side of my back was getting a little sore from spinning to much that way so I did some movements that were similar to the cork but on the opposite side in order to make the muscles pull on both sides. I think my next practice in these two flipping skills are going to be really good.
So after a nice training session putting together a little bit of Partner Acro and working on Partner Trapeze I went home and was like "I am not finished yet" so I did this. Also I had been only drinking liquids the whole day so I was interested to see my fatigue levels after it.
The back pack has 20lbs in it and I held the skin the cat at the end for 1 minute.
Okay you're going to need 2 small cans of El Pato Sauce Jalapeno Sauce (the one with the Green Duck on it) Black Pepper, Fresh Garlic, A lime, Eden Trace Mineral Salt, Small Chicken Wingets. Preheat oven to 350-400 Degrees F.
Peel the Garlic and seperate them and then crush them with a knife to get them out of the sheaths. About 9 to 10 should do.
Put them in a food processor or mince them on your own.
Add to top of Chicken in a Bowl
Add the El Pato Sauce and mix with minced Garlic.
Cut Lime into fourths
Lightly oil baking trey and add wings and legs to pan and cover them with remaining sauce from bowl. When sauce is spread evenly take the Lime and squeeze them so the juice covers the wings.
Spread Black Pepper and Salt to desired amount.
Mine looked like this >>>>>>
Add some Cholula for extra zing if you want.
I let this batch cook a bit longer, almost an hour. So awesome. Enjoy
This morning I was quite tired from the Partner Trapeze work I did the night before. I couldn't get that on video because it is for an upcoming show and I don't want to spoil it.
Today I decided to do a series of moves only about 5 to 6 times and do them right after one another. I chose to do High Bar Giants and Toe Shoot Front Tucks, J Step to Cork, and Lever to handstand in Hollow Position. This was a very minuscule workout but like I said I was tired and High Bar was a B$*^$ to say the least, I had one of my worst falls ever off the high bar, but some how when I was falling I was just like "Don't Care, too Tired" and just let it happen. Remember that these are my training sessions they are not the cool videos I like to make that show me landing all of my skills, this is the down and dirty work when I screw up a lot and learn from my mistakes.
Lessons Learned: I have to learn how to slow down my giant if I want to combo it into the toe shoot front tuck. Also I have to do much better shapes in general because my giant is strength based and I could be making it a lot easier on myself. Secondly the Cork Screw, Until know I didn't realize why I was having such a hard time with it, especially since I was doing very well with them for a while, however I think it has a direct correlation with doing my Rudy (front layout with a one and a half twist) with an opposite side take off to my front aerial. You see when you do an Aerial Rudy you spin away from your kicking leg and when you do an opposite side take off kind of like a Raiz you spin into your kicking leg and in my opinion that is way easier because your going with the kick instead of against it. You can see in this earlier video what I mean.
Also keep in mind I was very fresh that day so I had much greater spin and lift.
Any way what I am trying to explain is that in my recent cork I would do my J step Cheat Gainer kicking my right leg up high and over my shoulder I would chase my trailing leg (left jumping leg) to aid my spin, for some reason it helped me get more twist, but only further training will tell me if this actually works or was just a fluke. As far as my handstand goes it felt pretty good, Trying to slow it down and find the push through my shoulders more and in my opinion I accomplished that.
