“Just the type of thing I like to do after a devastating deadlift work out. Did you say I would be sore tomorrow?!”

Beth

The hurdle and broad jumps performed from a static position require strength and flexibility of the hips flexors prior to power expression of the lower extremities.

The parallel position of the femur to the floor while in mid-air makes it possible for the feet to clear the obstacles.

Take a sneak peek into the training sessions of 14 year old Junior Olympic Ski Champion, Foreste Peterson, with her Performance Coach, Jessica Dibiase. This Gym Short will provide insights into the power and speed training that is required for our young ski racer to win. In addition, check out Jessica “leading by example” – providing the motivation for Foreste to go above and beyond.

Click Image to Watch Video

Tsan:

OK, so I stopped following my own advice for a month and went for the
sandwiches and burritos we routinely furnish. Several pounds (and a
morning of I-cant-get-these pants-zipped) later, I’m back on
plan. . . . it took 5 minutes to make (start to fork):

Mixed greens
1/2 can of tuna
cucumbers
apple
almonds
vinaigrette

!!!

Let the pounds begin to shed (again).

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Need help managing your weight? 

Last month’s Weight Loss group was a huge success. To register for this month’s program, click here.

Those dreaded sandbags… As annoying and troublesome as they can be to your workout, the constantly shifting load provides a great stimulus for the stabilizer muscles of the core.

The picture above shows four ways to work with sandbags: shoulder/get-up, clean, shoulder/walk, and side bridge.

It’s summer. I’m all about the slaw. But after pounding through an episode of Jessica’s sit-ups, I’m not going to let that slimy white stuff (AKA mayonnaise) pass through my lips. But what’s a slaw-gal to do?

This slaw’s got it all: flava, freshness, and best of all, a way to use the leftovers. That’s right, kids, this slaw can be cooked the next day for a sauteed cabbage taste sensation. Bon Appetit.

INGREDIENTS

1 head red cabbage sliced thin (I use a mandoline)
1/2 red onion, minced
1 bunch cilantro, chopped (about 1/3 cup)
1 apple, julienned (or if you don’t have the patience, just chop it)
1/4 cup soy sauce
2 tbl water
2 tbl rice wine vinegar
1/4 tsp five spice powder (optional)
1 tbl sesame oil
1 tsp pepper

Toasted sesame seeds for garnish

In a large bowl, mix the cabbage, onion, cilantro and apple. In a separate bowl, whisk together the remaining ingredients and toss. You’re done. Garnish with seeds and eat.

The next day, dump the leftovers into a saute pan, add 1/4 cup of water and 2 tbl cider vinegar and saute until the cabbage is tender. If Steven would let you eat brats, I’d say pair it with a bratwurst. Instead, go for a grilled chicken breast.

-Dish It Out Tsan!

Prior to becoming a legal goddess, Tsan worked in the food industry, both as chef (in Cambridge and New Hampshire) and as an event planner (in Vail). She also ran the Culinary, Hospitality and Restaurant Management Certificate Program at UCLA Extension. 

Team 0600 made use of med balls and dumbbells to crank out some heavy chest presses.

Never let your lack of equipment get in the way of a good workout. Look around you. What do you see? Rocks, stones, sand, trees, perhaps cans of tuna? Your environment is the best gym you have.

10 minutes of clean and jerks with a heavy rock, plyo push-ups and mountain climbers in the sand, tree climbing (… throwing cans of tuna across the yard?) all make for good workout routines.

The key is good biomechanics and safe progressions.

Lisa, Tim, and Tomas report that they’ve been working out every day in Mexico. We asked for proof so they sent some very nice pictures of the family zip lining and in their hotel gym overlooking the ocean, of course! Since exercise was the theme of their family trip this year, perhaps IC workouts can be considered their extended vacation. We look forward to witnessing all the great things in store for this crew!

Surya and Sara have been working diligently with the yellows recently. In the pursuit to move into the national pro division, our female competitors have been making steady progress on a daily basis. You will even see them working with the purples occasionally.

The technical qualities, not just the strength, required to do a minimum of 100 reps in the Long Cycle Clean & Jerk are key to success. Please join us in supporting every member who’s been practicing, as those of you who’ve been attending our KB Sport classes know how difficult it is to become technically proficient.

Although the one and only Wendy B. has not been seen in Bootcamp most recently, she and Jess continue to devise ways to keep her in peak condition. Wendy is one of many fabulous moms at the IC who can kick some serious butt. This is one person I would like to have with me in a dark alley.