When executing the bench press make sure your lumbar spine is arched, heels glued to the floor, shoulders retracted, and head firm on the bench. Most importantly, be certain that your entire body is tense so that your muscles can provide the adequate support for your skeletal structure during heavy loading. These little gems go a long way.
Sometimes when Steve wants an ego boost, he makes the bootcampers bow to him over and over. Bootcampers get off easy: the Core class folks have to bring him sacrificial offerings.
Ahem. Okay, Piera and Sunny are actually modeling a little move we call “Sit-up Stand-up” (and you have to sing that Bob Marley song while you do it. Yes, I know Bob Marley sang “Get up, Stand up” and it’s not really about exercise, but just go with me on this, people.) Start on your back in your best sit-up “ready” position, then whip out that sit-up so fast you actually come up onto your feet in a standing position with your arms stretched overhead. Pause for only the teensiest second to admire your perfect balance, then bend those knees and drop down backwards until you are back where you started from. Repeat the whole thing, and be sure to enjoy the head rush.
In terms of gender, ethnic background, sexual orientation, socio-economic status, age range, and fitness levels, the IC has become a place of extraordinary diversity. One of the best ways this collective dissimilarity plays out each week is through the music we blast.
This has got me wondering, what tunes get you groovin’ and in the mood to train like a champion? Which songs, bands, or artists toot your horn and inspire you to run faster, jump higher, lift heavier? We just may add a few of your favorites to the IC playlist.
Click on comments to read a few of ours… you might be surprised!
Now here’s 7 a.m. bootcampers Jill and Leigh doing the same kettlebell sumo squat and chair dips on the paralettes you saw Maria and Peter doing in the previous post. Notice how these two also have excellent form: Leigh’s arms are at a 90 degree angle, and putting her feet on the box makes the dips that much more challenging. Jill has beautiful posture, and… wait, is Jill smiling? She looks almost happy. Don’t worry–she’s probably muttering something wicked under her breath.
For anyone who has yet to visit 7 a.m. bootcamp, we’ve nicknamed it “the box of tigers” because of dedicated athletes like Jill and Leigh (and Maria and Peter) who give 110 percent each and every workout.
Maria and Peter, two regulars from our 7am bootcamp crew, demo excellent form on both the sumo squat (Maria is using a 12kg kettlebell) and chair dips (Peter is using mini parallel bars). Notice Maria’s active spine (great lumbar curve in her low back, yet her chest is elevated and her shoulders are behind her knees). Peter is at a full elbow lock-out and you can tell from the look on his face that executing full ROM on this simple movement is working quite well.
Tara, Kirsten, Liz, Kim C., Kim K., Todd, Maina, Meliza, Jeff, Stephanie, Craig, Hayley, Jennifer, Wendy, Ramona, Susan, Doug, Kerri.
You all rock!
Yours truly,
Steven
p.s. you were all named without me referencing these pictures or the sign-in sheet. Not too shabby for a sleepy-eyed trainer at six in the morning. 
Kat and Jen locking elbows to support their bodies on the rings (while doing a tuck-sit too).
Eric and Shari going head to head for time.
By the way, it was a stellar night for Echidna as he learned the proper mechanics for the overhead squat and more than doubled his dip record (from 6 to 13)!
The Martinez family recently celebrated their one year anniversary at the Ice Chamber. (Congrats guys!) They’ve logged more mileage on our Stairmasters than most. Could this be due to the fact that young Miles is a stair-climbing fanatic (hmm…)? Of all the toys at the IC, Miles prefers the Stairmaster. He just loves it and is destined to turn it into a sport.
If you love the Stairmaster as much as Miles, please post your name to the comments section. We’ll have Miles induct you into the IC’s inaugural Stairclimbing League.
The importance of the barbell cannot be overstated. It is an essential tool for developing strength and power and also the key piece of equipment on which an Olympic sport is based.
We incorporate plenty of barbell exercises at the Ice Chamber. They include the bench press (above), deadlift, various overhead presses, back squat, front squat, overhead squat, jump shrug, clean, jerk, snatch, Russian twist, and bent rows to name a few.
The next time you’re at the IC, pick one up and try a new move.
