Three of our Core Performance regulars pictured here are working on mastering the mechanics of the stationary lunge. While Doug (wearing red) is praying that his form won’t break until Steve calls time, Dan (in brown) is hoping we won’t pick on him about a wider split stance. Tony, in the meantime, is just grateful that all those Capoeira classes are finally paying off.
While the thought of “going outside” may give some of you chills as you realize that running intervals or walking lunges are most likely on the menu, we just had to give our beloved awning a moment in the spotlight. It allows for full use of the lot on rainy mornings like today and yet the only wetness people walk away with is from their own sweat. Now if only we could have figured out a way to help you guys through the flooding and horrible traffic on Interstate 80 this morning!
Here the Saturday class demonstrates one of the more popular moves at the Chamber, the “Mill Around.” It’s sort of like the “Farmer’s Walk” without the strength gain or calorie burn. To perform this movement correctly, follow these steps. 1. Keeping your shoulders and arms loose, wander in small circles around the gym, being careful not to collide with anyone. 2. From time to time, pick up equipment, like a set of dumbells or a kettlebell and move it to another part of the gym, then set it down and start again. 3. Complain to anyone who comes into your orbit that your legs are killing you from the IC workout two days before. When they ask, “What did you do at that workout?” reply, “I don’t even remember. Something evil.”
It is important to maintain proper form for this exercise, as it is used frequently at the gym. If you want to do a modified version, simply forgo the equipment and keep the complaining. Instead of walking, do it while lying on the floor in the fetal position.
Flexibility training is often the most neglected aspect of strength and conditioning programs. Why? It’s apparently not exciting enough! …but, it’s key to achieving full range of motion (the degree of movement that occurs at a joint) thereby improving an athlete’s performance and also decreasing the risk of musculoskeletal injury. Stretching post-workout also helps lessen muscular soreness. So, before you pack it up and head off for that morning latte or to watch the season finale of Grey’s Anatomy, stick around for the mat work!
We are inspired by our members who join the Ice Chamber on a mission to change their lives from the inside out. Kelley Hinds is such a person. Since signing up for Bootcamp Express in February 2006, she has lost over 20 pounds and dropped 6.5 percentage points in body fat (and counting!). Despite facing serious health concerns in recent months, she has continued her training without pause. What is most remarkable about Kelley however, is how open she is about the emotional and spiritual components of her journey toward better health.
Sara “Bear-Bear” Nelson has one of the best front squats at the IC (check out her wrist flexibility; her elbows are pointed forward and humeri parallel to the floor, allowing the weight of the barbell to rest on her anterior deltoids instead of her hands) and that explains her elegant transition into the power clean. Her other two recent claim to fames are rowing 500 meters in 1:45 seconds in addition to losing 20lbs. since she joined the IC in April 2005. Try not to be jealous of Sara’s brains, brawn, and beauty; instead, ask her how she does it all.
Our Monday night crew practiced the shoulder and elbow lockout (the support position) in preparation for overhead pressing movements. Despite the cold and dark conditions, this committed assembly of folks cranked through one hour of intense upper body work, then left happily awaiting tomorrow night’s torture.
Our members are well accustomed to the “Ab Attack” we include in every class at the IC. Some of them, like our boy Theo here, actually get through each series with a smile! Many of you ask, “What is the secret to six-pack abs?” …hard work!
Lynn is not only one of our most dedicated and jovial Bootcampers, but also a respected researcher and author on greenhouse gas emissions and climate change. In addition to expending most of her own power during our 7am workouts, Lynn can be found traveling to all parts of the world lecturing on industrial energy efficiency!
Jeff jumps higher than 30 inches to clear the height of this plyo box. When attempting this movement, start with feet shoulder width apart, knees slightly bent, and torso leaning forward with shoulders in line with the knees (countermovement). Jump as high as you can with forward momentum, flexing the hips and knees so that the feet can clear the height of the box. Remember to keep your gaze forward as to prevent the spine from rounding. Land with knees bent in a half-squat position so that the center of gravity is over the body’s base of support (shoulders in line with the knees). Stand tall, step off, and repeat the process.
Start with a 12 inch box and gradually move up. Have fun!
