Becky consistently exhibits anomalous endurance. We have to devise innovative ways to slow her down!
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In the Press this Week: Vote IC as the Best Place to Work Out!

Olga Yaremenka sets new world record with 190 snatches using the 24kg kettlebell. Can you guess what t-shirt she is wearing?

Check out JD and James competing for the first time... but keep in mind, learning to lift kbs properly does NOT mean you have to step on the platform too. You're welcome to learn to use them for fitness!

Beginning tomorrow February 7th, the IC will now hold supervised kettlebell practice sessions every Tuesday and Thursday between 5:30-6:15pm. Open to all levels (beginners and children 10yrs. and older are welcome)!

Congratulations to all the participants in today’s running technique clinic! We witnessed drastic improvements in less than an hour’s time.

Here are notes from today’s seminar.  We hope you find this helpful.

1)  Head

• head in neutral position
• eyes straight ahead
• neck relaxed

2)  Torso

• good posture
• hips neutral
• body upright and tall
• shoulders relaxed

3)  Arms

• arms swing from shoulders
• angle at elbows
• swing front to back / do not cross body in front
• shoulder blades moves free

4)  Legs

• cycling action
• knees high
• back kick
• knees slight bent on landing

5)  Feet

• foot strike – distribute force
• dorsi flexion
• land on mid foot, not heel nor forefoot
• lean from the ankles – forward lean comes from ankle – not the waist
• let gravity move you forward, landing under center of mass

6)  Balance / Synchronization / Synergy / Rhythm

• nervous system controls range of motion, timing, rhythmic breathing
• maintain front side dynamics, backside dynamics
• lower and upper extremities working in unison
• foot lands directly under center of mass, head and hip in alignment, avoid vertical displacement
• relax and contract cycles – looking for smooth and relaxed, not stressed and tensed

The Albany Thunder working hard every Tuesday and Thursday afternoon.

Battlezone Mondays are heating up.

Congratulations to every lifter who participated in our in-house kettlebell competition! The best part of this event was seeing each one of you put 100% of yourselves on the platform.  Thank you for giving us your ALL!  Despite this being a practice meet (no rank or prize money on the line), many new personal records were set. It was an honor to witness.

We were also fortunate to have Jorge Gonzales fly here all the way from Hawaii to compete!

Thank you Kenny and Brittany for all of your great help throughout the day… and HUGE thank you to our wonderful volunteers: Karen Dutina, Steven Bard, Sara MacDonald, and Kirk Pelarde for their superior judging and efficient meet administration.

Get inspired by some Jen Cord action from the 2011 WKC Championships in Chicago!