Surya and Double D demonstrate a simple way to express power: jump high and fast.

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Here’s some fast-twitch action of Newton, our 2x Brazilian National Judo Champion.

These are clips of him training for and fighting in two of his most recent competitions. At The Battle of the Bay Submission Grappling Tournament, Newton took home the gold medal by submitting all his opponents. At the Brazilian Jiu-Jitsu World Championships, Newton again submitted everyone in his way to the semi-finals before a suspicious referee gave the critical match point to Newton’s opponent (who ultimately became the World Champion). Enjoy!

Inspired by the Thursday night Core group (mostly Kat), we decided to issue another gym-wide challenge (remember the last one?). This time it’s the wrist roller! We still need a consensus on the number of complete rotations to qualify for the win. Let’s just say that 1 round (up and down) is the minimum, but does 10 rounds seem a bit excessive? Post your suggestions to comments. The Jedi Master will issue the verdict as well as complete rules shortly.

You may have noticed that while some people are steady as they come on the long laps, others smoke the short sprints. The difference has to do with fast-twitch versus slow-twitch muscle fibers; one makes you quick as lightning, while the other gives you the endurance to run for days. These differences can also be seen on things like multiple reps with weight versus one super-heavy lift. We all have a mix, but usually lean towards using one type more than the other. Both are great, especially when used at the same time within the same workout, but in your opinion which one better describes you:

Rock-steady or greased lightning? …or both?

Peter and Lan-Ling broke their DL records after a brief 15 minute clinic on the topic. Not only did Lan-Ling beat her previous number, she relieved the lower back pain caused by her lifting style.

Kai shows us the cool way to hang from the pull-up bar.

Speaking of cool, check this out:

Bootcamper Nina Meehan is extending a special ticket offer to all Ice Chamber members and their families for the opening weekend of “James and the Giant Peach” at the Julia Morgan Center in Berkeley, which she directed for her theatre company, Active Arts Theatre for Young Audiences. The offer is good for either September 29th at 2 p.m. or September 30th at 2 p.m.

Full price tickets are normally $18 for adults and $14 for children, but for Ice Chamber folks those two performances are just $10. For more information about the show visit www.activeartstheatre.org. To reserve tickets, email nina@activeartstheatre.org and put Ice Chamber Tickets in the subject line or call 510-296-4433.

A foundation in strength and knowledge of mechanical efficiency is prerequisite to kipping.

Tips from Thursday night’s pull-up clinic.

A refresher in no particular order:

1) Initiate the pulling action with your lats, not biceps.

2) Drive your elbows towards your lats (ideally behind them) to finish.

3) Be fast on the rebound. Get your elbows less than 90 degrees asap.

4) Bring your center of mass closer to the bar by raising your knees to your chest.

Patty Harper does the unthinkable. Two IC workouts in less than 12 hours. Insanity.