#dekafire

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📣 DEKA Strong: Get to know your zones! Zone 7: 25 Calorie AirBike Just like riding a bike….with 2 handles alternating forwards and back😅👍🏼 ‼️ First things first! It’s important to set your seat to the right height! Too high and you may not be able to reach the peddles or provide efficient power! Too low and you’ll be to scrunched up for good breathing and leg space! ✅you’ll want to have a slight bend in the knee at the bottom of your down stroke! 🤩Tips for success: Use both hands alternating one pushes while the other pulls! ↔️ #Deka #Dekafire #DekaStrong #DekaMile #DekaFit #SpartanDeka #EarnYourMark #Gamifyfitness #LetsGo #knowyourzones (at Essential CrossFit) https://www.instagram.com/p/Cc6dytvMjyP/?igshid=NGJjMDIxMWI=

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📣DEKA STRONG: Get to know your zones! 🥳Zone 6: 100m Dumbbell Farmer’s Carry 60lbs for Males, 40lbs for Females 🧐Zone guidelines: -1 weight per hand -must be carried at your sides -Must move both weights at the same time -You may rest with the weights at your feet -Must be carried, not drug,rolled or thrown ‼️Pro tip- Posture goes a long way with heavy carries! Keep upright with your shoulder kept down and back, setting the weight into your lats! Don’t over grip the DBs and let the back of the dumbbell sit against your hands. #Deka #Dekafire #DekaStrong #DekaMile #DekaFit #SpartanDeka #EarnYourMark #Gamifyfitness #LetsGo (at Essential CrossFit) https://www.instagram.com/p/Cc4JvhbMACc/?igshid=NGJjMDIxMWI=

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We are back with Know Your Zones! Today we are on Zone 4, 25 x Medicine Ball Sit ups (20lb Male/14lb Female) Nothing crazy with the movement here. Ball starts above head, on the ground. You must sit ALL THE WAY UP and touch the ball on the ground between your feet! No leaning back. Then, lower back down, touching the ball to the ground above your head before beginning next two! #Deka #Dekafire #DekaStrong #DekaMile #DekaFit #SpartanDeka #EarnYourMark #DekaCoach #Gamifyfitness #LetsGo (at Essential CrossFit) https://www.instagram.com/p/Ccy0zMRMcE0/?igshid=NGJjMDIxMWI=

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📣10 Days to KNOW YOUR ZONES! Day 2: Zone 2- 500m Row 🛶 🤔Just a simple 500m Row? Before hopping on the rower and going to town, there are a few things to keep in mind! -Foot Settings: adjust the foot setting to where the straps come across your foot at the widest part. Just below your toes. -Vent/Resistance Setting: While a full flavored setting at 10 is delicious for some, other may wish to have a milder ride! Choose a setting that if challenging “for you”! 🤩Now we are all strapped in and ready to row! The most important things to remember are; Don’t over extend on the Pull or on the return. Good posture! Also, pull the handle to your sternum, not your face/neck. If you wear a HR chest strap or for the women, at the bottom seam of most sports bras, that’s the area you want to pull to. 😬No rower? Cable rowers, KB Swing high pulls, Deadlift high pulls, Good Mornings, Bent Over Rows are all great alternatives to improve on this posterior chain exercise! #SpartanDeka #DekaFire #DekaStrong #DekaMile #DekaFit #Dekacomp #EarnYourMark #BeRelentless #Findyourtribe #LetsGo (at Essential CrossFit) https://www.instagram.com/p/CcqU6iRr5lA/?igshid=NGJjMDIxMWI=

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📣10 Days to KNOW YOUR ZONES! Day 2: Zone 2- 500m Row 🛶 🤔Just a simple 500m Row? Before hopping on the rower and going to town, there are a few things to keep in mind! -Foot Settings: adjust the foot setting to where the straps come across your foot at the widest part. Just below your toes. -Vent/Resistance Setting: While a full flavored setting at 10 is delicious for some, other may wish to have a milder ride! Choose a setting that if challenging “for you”! 🤩Now we are all strapped in and ready to row! The most important things to remember are; Don’t over extend on the Pull or on the return. Good posture! Also, pull the handle to your sternum, not your face/neck. If you wear a HR chest strap or for the women, at the bottom seam of most sports bras, that’s the area you want to pull to. 😬No rower? Cable rowers, KB Swing high pulls, Deadlift high pulls, Good Mornings, Bent Over Rows are all great alternatives to improve on this posterior chain exercise! #SpartanDeka #DekaFire #DekaStrong #DekaMile #DekaFit #Dekacomp #EarnYourMark #BeRelentless #Findyourtribe #LetsGo (at Essential CrossFit) https://www.instagram.com/p/CcqU6iRr5lA/?igshid=NGJjMDIxMWI=

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📣DEKA Coach Kasey here with Day 1 of “Know your zones!” Our first zone is 30 RAM Reverse Lunges! That’s 15 per leg. RAM weight for males is 55lbs and 35lbs for the women. 😅👍🏼Proper form:Bottom- Knees must contact floor every rep. When knee is down it must be directly below or behind the hip and front foot must stay flat on the floor. Top-Knees and hips fully extended. NO Jumping Lunges. Both feet on the floor at top position. Lastly- You must alternate legs each rep. Equipment alternatives for training: Barbell, Dumbbell, Sandbag or one of my favorites, a Sloshpoles for added core stability training! 💡Tips: Mark sure to maintain around hip distance or more when stepping back! You want to be on rails 🛤 not a tightrope 🧶 to help maintain a firm base (balance)! See you tomorrow for Zone 2! Now, Let’s get training! 😜👍🏼 #EarnYourMark #SpartanDeka #dekastrong #dekafire #dekamile #dekafit #dekazones #deka (at Essential CrossFit) https://www.instagram.com/p/CcoSLCVLhma/?igshid=NGJjMDIxMWI=

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📣 Starting April 21st, follow along as we discuss each DEKA Zone! 🤩Leading up to our April 30th Deck Strong Simulation workout! 🥳All new friends to join us on April 30th will receive a 15% discount on our 6 week DEKA training with DEKA Certified Coach Kasey! 😎Then you will be ready to EARN YOUR MARK June 11th for the Official Spartan DEKA Strong at @essentialcrossfit ! #Earnyourmark #Dekastrong #dekafit #dekafire #dekamile #dekacoach #gamifyyourfitness #BeRelentless (at Essential CrossFit) https://www.instagram.com/p/CcmNXb8sm8L/?igshid=NGJjMDIxMWI=

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Come join Wilmington’s only Spartan DEKA certified coach as we improve our fundamental movements, conditioning and performance to Earn Your Mark at the DEKA Strong Event on June 11th!🤩 4:30 link https://essentialcrossfit.pushpress.com/open/event/cal_0e740b472a99b5?framed=0 6:30 link: https://essentialcrossfit.pushpress.com/open/event/cal_aa07345ceada72?framed=0 ‼️Message with you Deka Strong 6/11 registration receipt and get $25 off code towards training! #SpartanDeka #DekaFire #DekaStrong #DekaMile #DekaFit #Dekacomp #EarnYourMark #BeRelentless #Findyourtribe #LetsGo (at Essential CrossFit) https://www.instagram.com/p/CcYDhrBLiyx/?igshid=NGJjMDIxMWI=