Athens, Greece (the view from my room)

This morning was like a scene out of Elizabeth Gilbert’s first novel—all the right ingredients for a perfect departure: no traffic on the Bay Bridge, printed boarding passes, and my son reaching out for mama’s big hug at curbside drop-off. I was hoping he would say goodbye to me like that, but I still couldn’t control the tears as I buckled him into his carseat. How could I leave my baby for an entire week? I reminded myself how cool the iChat would feel this time tomorrow and shut the car door in silence.

Considering my insane level of anxiety over our spontaneous decision to send me rather than Steve to an intensive WKC kettlebell sport camp in Greece (to train with and learn from Valery’s teacher: the legendary Coach Filikidis), things were off to a great start. We boarded our flight for the first leg of the trip en route to NYC with the good fortune of a window seat and enough leg room for three. Maybe this was a good idea after all.

Unlike our previous ICKB trips, my traveling companion this time is none other than my own young spirited mama. “I finally found the new Kanye song I was telling you about,” she peppered as the plane prepared for takeoff, “all this time I thought it was Akon.” How many other spunky grandmas out there know the difference? Lucky for me, my mom is a musical fun machine.

When my husband initially suggested she escort me to Athens, she seemed uncertain that it would actually happen. I don’t blame her; the last time she went on vacation Ronald Reagan was in office. But, could we really pull this together in less than two weeks? We were at the State Department’s San Francisco Passport Office the next day.

Fast forward eleven hours into our second leg of the trip and the reality of our decision is finally sinking in. Of course, it’s a totally different scenario now. After being sandwiched between a six foot Greek Goddess (no kidding) and a sweet Southern missionary (with a hip Richard Simmons afro I must add) for the past eight hours, I long for some fresh air with a view beyond the leather seat in front of me, a little elbow room, and a precious voice from home.

Only time will tell if the risk of such spontaneity is worth the reward. Stay tuned, our Greek adventure is just beginning…

-Maya

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See the ICKB Girls in action from last weekend’s meet in Columbus, OH.

Congrats Jason – you just won six months of Flex Access! Jason lost 15 lbs. and went from 18% body fat to 13.9%

This challenge brought out the best in so many of you. Out of 129 registrants, 61 completed the challenge successfully. Here are the top five contenders:

Jason Mooney: 22.78% reduction
Mary Dang: 19.25% reduction
Tracy Tingle: 18.32% reduction
Craig Sterry: 18.31% reduction
Tracy Lenihan: 17.45% reduction

You all deserve great recognition for your effort and determination.

With over 160,000 attendees and 18,000 athletes at the Greater Columbus Convention Center in Ohio, the Arnold Sports Festival is the single largest sport and fitness expo in the country.  This year’s inauguration of its Kettlebell Sport Championship was also the largest KB competition in the U.S. to date.

In true ICKB Girls’ fashion, our team represented by bringing home national championship titles!

Bear Bear – Gold Medal: Women’s Pro Biathlon

Maya – Gold Medal: Women’s Pro Long Cycle

Surya – Silver Medal: Women’s Pro Biathlon

Jess – Bronze Medal: Women’s Pro Biathlon

(unfortunately Heidy could not be with us due to injury).

This was the most jam packed and insane event ever.  It lasted almost 12 hours; we were even visited by Arnold (yes, our governor).  We couldn’t have done this without Doug and Rylee Reeves, who flew out to support us.  And of course, thanks to the WKC/AKC, IKFF, and NAKF for making this happen for everyone.

A special shout out to our IC family for keeping us on our toes!

Best,

Steven

More highlights:

The ICKB Girls medal with Absolute Biathlon Champion Cate Imes.

Arnold visits the KB Competition.

Jess delighted with her new PR in the 16kg Jerk.

Some of the men of the Pro Biathlon Division.

The West Coast Avengers, Maya and Bonnie, in the Women’s Pro Long Cycle.  Bonnie also set a new competition record in the 16kg LC with 153 reps!

It’s tough to keep pace with the Champ!  Surya holds her own next to Cate Imes.

Some action from the Men’s Amateur Long Cycle Division.

Sara at her best – sets a new PR in the 16kg Jerk.

 
Juniors in action.                          Steve Cotter steps on the platform.

Last men standing: Andrew and C-Duff.

Words of advice before the competition begins.

Thanks to Jess’ valiant efforts, her set was one of the most exciting to watch.

Kukka came all the way from Finland to compete. John Wild Buckley and Dougie, according to Steve Cotter, are handsome fellas.

Slide Show

Check out Maya and Bonnie in the Women’s Pro Long Cycle

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We are proud to announce that Olympic hopeful Michael Eldred has selected the Ice Chamber to help him build the power base required to compete successfully in the 2012 Games in London.  Michael is currently the #1 ranked Judo athlete in the country at 73 kgs.  IC Strength Coach Thomas Henry will be responsible for designing and implementing Michael’s unique program in preparation for the Pan Ams, World Championships, as well as Olympic Trials.

Here is the latest interview with Michael as he describes his competition schedule for the coming months.

I joined the Ice Chamber last June with the excuse of needing to lose the “baby fat” with my baby hitting seven by the end of summer.  The irony is that after I had both my children, my weight was at all time lows, simply because of breastfeeding and daily walks, holding my children and weekly yoga.  But in the past few years, I’ve found it more difficult to maintain a real exercise regiment.  I went in waves where I was working out multiple times a week to absolutely nothing for weeks, even months on end.  By last spring, I knew I needed to find something that would keep me engaged, that I could commit to at an hour in the day that would not impact my family time.  My weight was higher than it had been, but more importantly, I didn’t feel comfortable in my own body, clothes didn’t feel or fit the way they should, and the belly area was just, well, let’s say, sort of out of control!

Anyway, since joining the IC I’ve lost just over 10 pounds, have gained lean muscle mass (loving my arms these days!) and have dropped a full dress size.  But the most significant benefit about my time with the gym is a renewed sense of confidence around my physical capabilities; I feel stronger and more confident about pushing my own limits.  I know that no matter how tired I might feel during a given exercise or activity, that I can still try to push through.  I exercise during my “off days” from the IC (6am class, 3 days/week).  As we have access to a fitness center at my work, I go and do my own little circuit of extended jump roping or running, squats, lunges, push-ups, sit-ups and work with medicine balls.  On the weekends (when the weather is nice) I try to go running in the neighborhood.  This past fall and winter, I ran two races, (a 7k and 5k), something I had always wanted to do, but had been too intimidated to try.  Now my goal is to work up to a 12K, so that I can keep my runner of a father company.  Finally, I know that I’m modeling good practices for my children, and that encouraging them to be active isn’t hollow anymore, because they see their mama active right next to them.  I do the monkey-bars, climb play structures and jump rope with them.

In terms of eating patterns or potential changes, I haven’t really altered much.  I still enjoy all foods, eat balanced and well-proportioned meals, but I don’t really deprive myself of anything, except that I don’t eat anything after 7:30pm.  I love to cook and am surrounded by a community of cooks so preparing food and eating with friends and family are part of our routine.  The other key for me is that I minimize caffeine and I drink endless cups of hot water (it’s the Chinese in me!) throughout the day.  Green tea is my drink (on the way to the IC) each morning and ginger tea is my ritual nightcap.  Also, almonds and dried cranberries make up my favorite snack at my desk during the day.

Thank you Steve, Maya, Jess and Danielle for inspiring and challenging me.  I’ve loved every moment of it.

Want to improve your kettlebell snatch?  So do we!  Maya called on Coach Catherine Imes, U.S. Master of Sport, for some valuable lifting advice we can all benefit from.
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When did you begin snatching kettlebells? What were your early challenges?

C. Imes: I started snatching in 2003 with a DD Bell.  The basics came pretty easily, in terms of fixing the bell overhead without smashing my forearm and being able to use snatches in the context of a workout.  However,  my technique was unrefined.  Consequently, I could only train snatches 2 times per week because of hand issues.  This was prior to meeting Valery and there were really no definitive suggestions that addressed the hand issues at the time other than to just keep the callouses trimmed.

When did you begin to feel measurable progress? 

C. Imes: I felt measurable progress the first time after working with Valery and following his timed set protocols.  I still didn’t have the refinement I needed with my technique and I was inconsistent.  In 2007, I made a real effort to work on my technique and paid great attention to the supplemental exercises, i.e. swings and one arm jerks.   By 2008,  I made another big leap not just in terms of numbers but in distance I could go, i.e. longer than 10 min.

What are 5 important tips you would give a female kettlebell lifter (with smaller hands, for example) wanting more reps and longer distance on a snatch set?

• Commit to snatching 4-5 days per week.
• Don’t be afraid to go lighter and slower if your hands need a break.
• Work for at least 6 min on the sets [single hand switch].  This is the most important point.  Snatching several days in a row will get you acclimated.  It will be tough for the first few weeks, but it will get easier.
• Work heavier Swings and One Arm Jerks (OAJ).  Since a slow snatch pace requires rest overhead, heavier OAJ will build the stability needed for the slower paced snatches.
• Supplement your training with rowing or running for some additional cardio.  When you do slow paced snatching to build duration, sometimes you don’t work your cardiovascular system because the pace is too slow.  So, this will help fill in the gap.

Thank you Cate!

Team 0700′s Brian M. came up with some simple rules for everyone to follow for this month’s Pull-Up Challenge.  Enjoy!

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Pull Up Challenge Rules:

Quite simply, the team with the overall highest score is the winner (Participants:  Team 0600, Team 0700, Team 0900, Team 1000, Team Core)

• Any grip style can be used but it cannot be changed during your routine

• The type of pull-ups a participant attempts cannot change. If someone completes a 1 arm pull-up they cannot change after completing one and start doing full two handed extension pull-ups.

• Any pull-up technique can be used. Examples (Kipping, swinging, dead hangs, elevatoring, clawing to the top, etc). Technique can not be changed during your routine.

• A pull-up is only counted if the entire head of the participant is higher than the top of the bar

Points are awarded for the following types of pull-ups:

–100 points: one arm pull-up (starting at full extension)
–40 points: jumping one arm pull-up.
– 6 points: strict dead hang full extension pull-up from bottom position
– 3 points: swinging, kipping, etc. pull-up
– 2 points: pull-up with half-bent arms. See below
– 1 point:  jumping two arm pull-up (feet touch the floor each time)

• one arm pull-up: only one hand is used to grasp the bar, the other hand must be unattached and free

• full extension: arms/elbows are straight in the hang position; armpit must fully open up

• half-bent: arms must be opened to at least a 90-degree angle.  Half bent is for any angle 90 or greater but not fully extended.

• jumping pull-up: The participant’s hands must still be on the bar but their feet can touch the ground. With feet on the ground and still clasping the bar, a participant’s arms must >120 degrees open

The fine details:

-Everyone gets one attempt
-Any failed attempts will result in a set stoppage
-Everyone can start their routine with a jumping pull-up if desired and then switch techniques.
-Any points awarded to Jill, now of the 10AM class will still be credited to the 7AM team.
-As you can probably figure out by now, participation matters greatly.

Liz and Adina from Team 0600 pushing through to the finish.
Final weigh-ins will happen between March 2-5th.  The winner will be announced on March 13th!