Archive for December, 2006

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The Best Way to End the Year

Sunday, December 31st, 2006

After class this past Saturday, Shari stuck around for the usual chitchat hour while most members headed home for the week. Still inspired by her new record on the 500 meter row, she peeled off her jacket and decided to go for that first real pull-up, yet again. Sadly, her 10,000th attempt proved fruitless despite her obvious determination.

…that is until Steve rushed over and ordered her to try again before going home.

Shari

Fighting through the pain of defeat and finally calling on the necessary muscle groups (more back than arms), Shari not only cleared the bar, she added an extra 3 inches just to make sure. Finally! After months of consistent training and practice, Shari earned her first bona fide pull-up one day before the end of 2006 (reaching a goal she set for herself over 4 months ago). Happy Birthday Shari! A star is born.

Posted in Community Highlights, Parents, People, Success Stories | 11 Comments »

Deadlifting into the New Year

Saturday, December 30th, 2006

At 53 years young, Alan Pagle is one of the most well rounded athletes at the Chamber. It is no surprise that he decided to start his New Year’s resolution a few days early by tackling his deadlift record. Take a look at the mental and physical phases of such an accomplishment.

Combo 1

After he chalked his grip, he visually runs through the components of the lift.

combo 2

Alan adjusts his starting position by straightening his back, cutting the slack out of his arms, gripping tight, keeping his gaze forward, chest up, shoulders slightly in front of the bar, and imagines driving from the heels of his feet.

Combo 3

Calling on every ounce of courage, strength, and technique, Alan extends his hip and knee joints simultaneously to lift the bar off the ground.

combo 4

As his torso nears the upright position (perpendicular to the floor), Alan retracts his shoulder blades to help pull the bar to the finished position (just above mid-thigh level). He holds the bar for several seconds before dropping it – setting his new record at 315 lbs.

Posted in Exercises & Movements, Parents, People, Success Stories, Working Smart | 5 Comments »

Visit the Ice Cliff a.k.a the Depressor

Friday, December 29th, 2006

If you have at least one pull-up, you should try the Ice Cliff, also known as the Depressor. Suspended like a trapeze, this bar incorporates a thick, spinning outer sleeve that makes gripping and kipping nearly impossible. If you think you’ve got pull-ups, you may leave depressed. By the way, remember to have fun!

Josh Pullup on Ice Cliff

Posted in Exercises & Movements, Training Gear, Working Smart | 5 Comments »

Thursday Night Lights

Thursday, December 28th, 2006

Everyone worked so well together during the medicine ball circle tonight.

Group 1

Looks like solid teamwork, but wait…

Group 3

Can Mrs. Makarov and Mrs. Hinds please make this look harder?

group 4

Is anyone here to train? Kinda hard to tell…

close up

Eric was caught Krumpin’ while Gordino seemed to have his mind on something else.

swimming

As Saul and Shari practice the air swim (advanced Milling 101), Peter (left) is questioning why he showed up tonight.

You guys are just getting too good!

Posted in Abs, Comic Relief, Community Highlights, Exercises & Movements, Group Workouts, Parents, People | 7 Comments »

Pass Through the Ice Box

Saturday, December 23rd, 2006

7am Bootcampers survived the cold this week by instantly heating up with 4 sets of Pass Throughs and Box Jumps. You too can try this wilderness survival technique.

Leigh Mittens

Like Leigh and Sam (pictured above), wake up at 6am, drive to the Ice Chamber in the dark hours before sunrise and stand around until your body temperature is near freezing.

Box Jump and Pass Through

Then spring into action by forcing your brain to work in conjunction with all of your muscles during four intense supersets (feels like a double shot of espresso without the caffeine). We guarantee that you will be at least 10 degrees warmer within the first minute.

Note: Flint or matches not required.

The Ice Chamber Pass Through:
Using parallettes, start in a push up position, perform one push-up, then immediately jump to the other side and perform a dip and jump back to the starting position, keeping your hands in the same place the entire time.

For Box Jumping instructions, read our previous entry on the movement: http://icechamber.com/blog/2006/12/02/box-jumping/

Posted in Exercises & Movements, Group Workouts, People, Working Smart | No Comments »

Eva’s 20s

Friday, December 22nd, 2006

Eva Press

With less than six months of practice, Eva has developed quite a knack for dumbbell cleans and presses. She has chosen to consistently use no less than a pair of 20 lb. dumbbells for this style of Olympic lifting. This decision has enabled her to experience greater intensity, improved muscular strength, increased stamina, and even her first pull-up. While one may assume that the work load (heavier dumbbells) has something to do with Eva’s achievements, the truth is that her mindset is directly responsible. Eva’s commitment to use a weight that most women wouldn’t consider touching for the clean and press has also led her to venture to the “dark side” of other movements (pull-up, deadlift, benchpress, etc.). Each week she is getting closer to completing every personal record on the score board. We await the numbers…

Posted in Community Highlights, Exercises & Movements, Parents, People, Success Stories | 5 Comments »

Truly an Ice Chamber!

Thursday, December 21st, 2006

Boot Camp Cardio Girls

The 6am Bootcampers know how to keep warm during these frigid Winter months. From left to right (front), Barbara, Julie, Kim C., Renee, (back) Ramona, Tamara, Meliza, and Doris.

Posted in Community Highlights, Group Workouts, Parents, People | No Comments »

Frogger

Sunday, December 17th, 2006

Frogger

Leaping lizards! For part two of our series, “The Ice Chamber is full of animals” we have a move called the “Frogger.”  Start in a crouch position, then spring into action by jumping as far as you can. Repeat your way across the gym, trying for as much air time as possible. This group finished the set with the Bear Walk and a jumping pull-up. The most impressive moment, however, was when Jeff caught a fly with his tongue mid-air.

Posted in Comic Relief, Exercises & Movements, Group Workouts, People | No Comments »

Inch Worm

Saturday, December 16th, 2006

Inch Worm

The 7 a.m. bootcampers never give up! Even when they lack the strength to run, they crawl toward the finish line…

Okay, this is actually a move called the “inchworm” and you definitely feel every inch of the gym when you are doing it. You walk your hands out as far as you possibly can, and then walk your legs in to meet them without bending your knees. The hamstring stretch alone makes it worth the price of admission. While you perform this move, you are required to quietly sing to yourself, “Inchworm, inchworm…”

Posted in Exercises & Movements, Group Workouts | No Comments »

Lunge Mechanics

Wednesday, December 13th, 2006

Group Lunges

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.

Posted in Comic Relief, Community Highlights, Exercises & Movements, Group Workouts, People | 2 Comments »

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