Archive for April, 2007

How Much Can You Get Done In One Minute?

Monday, April 30th, 2007

Our Saturday Core class answers the question in the title: plenty. They met the challenge of whipping out maximum reps of squats, high jumps, push ups, pull ups, and sit ups in one minute for each exercise. For two rounds. There was enough sweating to make a sauna look like a refreshing breeze, and we even pulled out the barf bucket just in case. By the time the whole thing was over, we had one tired group, but it was about as inspirational as it gets.

Here are the scores: 429, 416, 364, 360, 354, 342, 339, 336, 320, 308, 306, 302, 300, 232.

Note: Some folks had to modify because of injury and therefore couldn’t rack up as many points, but believe me, no one rested.

medball core

Joanna’s Fridge

Saturday, April 28th, 2007

Last month we asked you to submit photos of the contents of your fridge. Only one lone soldier stepped up to the task. We salute Joanna Sapir for coming “clean.”

Joanna's Fridge

Here’s what Joanna had to say:

“So you guys are actually asking me to share what’s in my fridge? Do you know that you just put the soapbox out for me? I’m kind of a zealot about food…the local, sustainably grown kind, that is. I believe strongly in eating food that is good for your health, yes, but is also good for the earth, for farmers and farm workers, and for local communities here and in the Third World (as opposed to good for agribusiness and other transnational corporations).”

“So here’s some of my refrigerator’s contents (pictured). More than half of my produce comes in a weekly box from Riverdog Farm, which is in Yolo County, as part of a CSA (Community Supported Agriculture) box. The other half comes from my weekly Farmer’s Market – I go to the Temescal one in Oakland. In the picture you can see some of Riverdog’s bounty: red chard, a bunch of spinach, carrots (yes, they’re still covered in dirt), baby parsnips, a head of red lettuce, and some leeks. There are a couple oranges from Blue Heron Farm and some apples (I’ve been buying, like 25 a week this winter!) from Pinnacle Farms. There’s also some sesame paste (not local, but from a brand whose nut butters I find superior), some yam soba (also not local) and some Red Tail Ale from Ukiah. In the dairy department we’ve got some yogurt from Straus Dairy, a wonderful Marin County sustainable dairy operation, and some milk from Organic Valley, which is a nation-wide cooperative – a real cooperative – of dairy farmers.”

We dare ask, “What’s in your fridge?” Do share your photos (email Steve: info@icechamber.com).

A Matter of Technique

Saturday, April 28th, 2007

Sara's One-Arm Power Snatch

While her demeanor is more teddy than grizzly, don’t think for a second that Bear is tame. Her one-arm snatch highlights the perfect lumbar spine curve, upright chest, and locked out arm so crucial to proper execution of the move. And that doesn’t look like a teeny little body sculpting weight to us. As we say often in Berkeley, Go Bear!

Parental Advisory

Friday, April 27th, 2007

Helen KB Swing

With lightening-quick reflexes honed by catching flying sippy cups and holding onto a flailing baby, Helen makes that kettlebell swing so fast it’s impossible to catch on film. Look how she uses her ponytail as counterweight to achieve the perfect swing. Helen is part of our rough-and-ready class of moms and dads, which meets at the civilized hour of 9:30 a.m. and sometimes includes a few babies (although we don’t swing them like kettlebells, in case you were wondering.) With iron wills forged by forced indifference to whining, and quick minds trained by keeping track of soccer practices, music lessons, and school vacation schedules, our parents come in ready to kick kettlebell and take no prisoners.

Need more proof? Check out Peter near the door, doing a very advanced mill-around. Show off. beginners, don’t try that one at home…

Go Deep

Thursday, April 26th, 2007

Newotn Push-up Push Thru

When performing push-ups, make sure you bring your chest low enough so that the angle of elbow flexion is 90 degrees or less. Newton’s push-up form is ideal.

Under the Radar

Tuesday, April 24th, 2007

Sunny

From time to time, a few dedicated IC members will slip under the radar – training hard, but keeping quiet. Well, we are now on a mission to expose them! Here is Sunny, working out 3x per week consistently (for the past 9 months). Not only is she up and ready at 6 a.m., she actually leaves her house at 5:00 a.m. to wake and pick-up Kimberley and Dan for Bootcamp. Extra kudos to Sunny… no burpees for her tomorrow.

Strange Days

Monday, April 23rd, 2007

Etta and Neo

Take a close look. It’s actually not Paintbrush’s brother Mao. It’s the infamous Neo of the Hoyer-Nielsen family. Besides being a gentle giant and cuddle cake, Neo’s professional job is to produce puppies for the Guide Dogs for the Blind. A true stud, he is often found in the IC office sleeping in Paintbrush’s bed after long days at work.

Take a closer look. That’s actually not Renee handling him.

One-Arm Power Snatch Gauntlet

Saturday, April 21st, 2007

One-Arm Power Snatches

The Saturday class lines up to practice the one-arm power snatch, a technical move that starts with the dumbbell near your feet and ends with it held aloft like a trophy. This is, of course, part of the choreography for the latest Core class musical, an interpretation of the new film Pathfinder but with dancing and better abs.

Joining the Core class musical troupe is a huge commitment, and one that shouldn’t be entered into lightly. The zealous Core dancers are so intent on realism, it isn’t uncommon for members to get injured (just ask Shari, who was actually stabbed in the back with a real sword during a pivotal fight scene, and Elisha, who almost lost her foot when Steve brought live elephants to class and one was less nimble than we had hoped). It’s no wonder the troupe recently adopted the name, “The Hard Cores.”

But all that pales in comparison to the dangers of this scene: as Core dancers perform the snatch, each member must run the gauntlet and sprint between the rows while Hard Corers hurl dumbbells at them. As you can see, M.J. was quick enough to make it through alive and is catching her breath near the climbing wall. But it’s no wonder Kat (in the right foreground) looks a little tense as she steadies her nerves to take her turn… Bear-Bear and Kelley H.’s power snatches are fierce!

What musical does the Core class remind you of?

The Merry Month of April

Friday, April 20th, 2007

Patricia and Doug

As some of you know, Patricia celebrated her birthday yesterday. (Baby K is sorry he couldn’t wait Turbo, but wishes you a Feliz Cumpleanos anyway!) Did you all know Dougie-Doug’s will folllow 9 days later? In addition, Rune’s special day was on the 9th and as everyone knows, Mateo’s was on the 17th. We are finding out that April is a popular B-day month at the IC.

Please let us know if we missed yours and we promise to make it up to you during a workout.

Are You Feeling Depressed?

Thursday, April 19th, 2007

Tony's Pull-ups

Hey, why did you name that funny pull-up bar “The Depressor”?

Tony shows us. And most of us have learned by personal experience with that simple-looking bar: if you had pull-ups before, you might not have them now…

The Depressor knows no mercy. It doesn’t care that you earned multiple muscle-ups; it reduces your number by at least a third. Can you kip? Not any more, you can’t. You can approach the bar feeling like you have gained some upper body strength, but you’ll walk away feeling like your arms are such puny little twigs, it’s a wonder you can even hold a cup of coffee in the morning.

The result is that a circuit with the Depressor is about as cheerful as a death march. Heidi is getting low just waiting for her turn. When someone at the Ice Chamber looks sad during a rest time, you know that something really awful is going to follow.

The idea for the Depressor came to Steve in a dream. Now that’s evil. But there is one time when the Depressor brings us a little bit of joy: when Steve attempts any of his fancy pull up tricks, like the one-arm pull up or two-finger grip, on the Depressor. Dr. Frankenstein, here comes your monster, heh heh.