Posts made in March, 2014

Open wod 14.5

Open wod 14.5

By on Mar 28, 2014 in Exercise | 0 comments

Ladies and Gentlemen! Start your Engines for the Open WOD 14.5! This workout is all about work capacity with your two favourite movements, so make sure you get a proper warm-up.       TECHNICAL Thrusters This can be a pretty efficient movement if you don’t just go through the motions. If you want to see how a perfect technique looks like, watch how Mr. Fronning did them at the Live announcement of the 14.5. The single most important thing is controlling the bar when it travels down in your front squat. Make sure to always well racked and centred, this will allow you to use max capacity without wasting energy trying to balance it. Next, push your squat from your heels, just like any normal front squat. Once you hit your normal dip position, drive the barbell upwards hard, to save your shoulders. Last but not least, keep your timing in mind. Catch the bar on your way down. Use the weight to your own advantage and go with the flow. Burpees The most important element to keep in mind here is placing your hands on the floor before you jump backwards to the bottom position. That will save you tons of energy. Be efficient and try to move as relaxed as possible.     TACTICAL Don’t give up! This is a really hard workout, but so are many others. Get into the right mindset and go for personal glory! Just like in some of the others, you will need to control your pace and breathing. I would advise everyone to watch the Live 14.5, where different approaches to this WOD can be seen. For all of you out there who are not doing the open in hopes of making the Regionals, hang in there! Don’t give up! This truly is a test of mental toughness! Go for it! Martin Thimm Head Coach Team Healthlocker...

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The Power of Will

The Power of Will

By on Mar 25, 2014 in News | 3 comments

  How many times in High Intensity Training were you faced with challenges you thought were impossible to overcome? How many times have you thought you couldn’t lift a certain weight, and the mere thought of trying and failing prevented you from giving it a shot? Believing you can do it doesn’t mean you actually can. However, believing you can’t will certainly keep you from ever achieving your goals. Thus, it is clear what you should do and how you should think. Believe in yourself, trust you will overcome your limitations and you will be on the right track to make it happen! The programme carried out in your box is meant to enable you to evolve, to attain new PRs, to learn new exercises, to lift heavier loads, to make you faster. However, it is the attitude towards these exercises that will dictate your progress.     In your mind, what are you really capable of? The difference between something impossible and an achievement is largely a matter of belief. Many things that were once thought impossible are now so common that everybody takes them for granted. Each of those things were accomplished because someone believed it could happen. How much are you holding yourself back due to lack of conviction? You can stop holding yourself back and start making some serious progress with positive thinking and determination! Each and every moment throughout your workout is guided by your beliefs. Fortunately, you can use this to your own advantage. If you tell yourself over and over again you’ll achieve something, eventually you will. Think about all the exercises you have been avoiding because you kept telling yourself you wouldn’t be able to do them. Better yet, think of the times you gave a new exercise a shot and surprised yourself by actually managing to do it. Now, imagine what would happen if you were to apply this positive approach and predisposition every time you were faced with a new and different challenge. You would certainly experience the fantastic satisfaction of achieving goals you previously considered impossible.     First steps must be taken with the profound belief they are leading somewhere. At the end of the day, it...

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Open wod 14.4

Open wod 14.4

By on Mar 21, 2014 in Exercise | 0 comments

The Open WOD 14.4 is a beauty! WARM UP Do some dynamic stretching (Glutes, Hamstrings, lower/upper back, hip flexors, shoulders and ankles). You need to get your heart rate up before giving 14.4 a shot. Here’s an example of a good warm-up routine: 5K row 8 V-Ups 8 Air squats 8 back extensions 8 candlestick rolls 3 rounds. Then, rest. Once you are ready, move on to working on each of the specific movements. Don’t do too many reps, though. Go for efficiency instead. TECHNICAL Row Extend you arms right after the pull, then, return to the initial position. Take the handle close to the fan, to get an extra long pull, then, straighten your upper back. Here, use your legs to push (don’t use your arms yet!). Once your legs are fully extended, the momentum will carry some of the weight, making the pull easier on your arms. T2B Use your normal grip. Personally, my favourite is the “hook grip”, getting the pinky knuckle over the bar and trying to pin the index and middle fingers under the thumb. This will take some of the effort off of the forearms and shoulders. Don’t lose tension by having you feet too wide apart. After the superman position, I like to do knees and kick. This will also keep you from pulling. Wallball The squat stance should be wider than normal, to maintain tension on the hip. Make sure to play around with it before you go. Keep your torso upright. To relieve your shoulders between reps, lower your arms before catching the ball again. Clean All the Box owners are going to hate me for this, but, as we saw on the live announcement, it would be foolish to do anything but singles. The set-up for the singles should be the same as if you were repping sets. That means that after dropping the bar from rack position, your set up should be just like doing touch´n´go. Reset on top, move down to starting position, and pick it up. Repeat that 30 times! MU´s At this point, I don’t think you will have much gas left in your forearms for the false grip, so the trick here will be...

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Open wod 14.3

Open wod 14.3

By on Mar 14, 2014 in Exercise | 0 comments

Prove you are High Intensity Training and show your strength on the Open WOD 14.3 TECHNICAL Do a proper warm-up! Get your hamstrings, achilles, lower back and glutes activated. Then, raise your heart rate 15 min before go time. Interval rowing with good technical form will do the trick. Deadlift Save you lower back as long as possible, you will need it to work when you get to the heavy part. Use proper form, with a straight back. This means you will have to use your legs more. People may think that this will hurt them when it come to doing the the box jumps, but the truth is that the box jumps will be your “active rest”, and this WOD is won in the deadlifts. Concerning the grip, you should use the one you are most comfortable with. Box jumps Everyone wants to do the touch´n´go, but too many people waste energy by not timing their arms effectively. This happens when they land hard, transferring all the energy to the floor. If you are one of these people, keep in mind you should go through the motions, step down from the box, and jump right back up there. For the touch´n´go, let your arms do the trick, turn the movement around, and reset at the top of the box. After doing the full extension and preparing to bounce, position your arms back into what I call “firing position”. Keep the arms close to the body and pull them back, as if you were reaching to draw your guns in a wild west face-off. I use this analogy because your timing has to be right on the money, otherwise you will lose, both in a gun fight and in the box jumps. And although you may survive the box jumps, you loose efficiency if you don’t do them right. TACTICAL There is a twist in this one, and it’s called “The tie break”. Don’t worry about it, though, it will only stress you out if you do – and it will probably gas you out as well. All you have to worry about is how to get that one extra rep. That one rep will take you way further...

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Paleo Diet

Paleo Diet

By on Mar 13, 2014 in Nutrition | 2 comments

  The Caveman Diet, also known as the Paleo Diet, is one of those concepts most people have all heard of and, generally speaking, they sort of know what it consists of. Notoriously associated to High Intensity Training – the popular fitness trend – and followed by numerous people, from famous A-list celebrities, such as Megan Fox, Miley Cyrus, and Matthew McConaughey, to your next door neighbour, these days the Caveman Diet, or Paleo Diet, seems to be everywhere around us, with many people having given it a try. People who advocate this diet tout it as the best thing since sliced bread (those who defend specific diets tend to do so, don’t they?) and, at the end of the day, it seems to be pretty easy to follow. After all, cavemen did! But is this a valid nutrition program, or just another fad? Is it safe for anyone, or just recommended for some? Is it one of those diets that spread out like wildfire among celebrities, only to disappear just as quickly some time later? Let’s zoom in on this phenomenon and determine what is fact and what is fiction. By definition, the Caveman Diet, or Paleo Diet, is a nutrition program that takes us back to the food habits our ancestors had roughly 15.000 years ago, in the Palaeolithic Age. As we understand it today, these cavemen used to eat mainly vegetables, fresh fruit, meat, and fish. Essentially, they kept it simple. So, what kind of evidence do people have to say whether this is or not a good nutrition program? Well, to be fair, we can’t really say a specific diet is good or bad. The trick is to know which diet works better for each person. It is a question of suitability, since some diets will be suitable for some people, but may not be recommendable to others. When it comes to nutrition, there are no one-size-fits-all formulas, because we all have different needs.     The Caveman Diet, or Paleo Diet, is flexible enough to let each person vary the specific foods he or she consumes, but, at the same time, is based on a few guiding principles that characterize it. These principles are: High...

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