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We are just 1 Day away from the Spartan DEKA MILE!🥳 Tier 2 of the DEKA Trifecta! Stepping up the challenge for you to set your Mile Mark!🤩 Come represent yourself, your Gym and your community in gamified fitness!🤩 Are you ready?😄👍🏼 https://tickets-usdk.spartan.com/event/DM155?mibextid=Zxz2cZ #SpartanDeka #Deka #decathlon #dekastrong #dekamile #dekafit #gamifiedfitness #earnyourmark (at Essential CrossFit) https://www.instagram.com/p/Clq78YcLZsa/?igshid=NGJjMDIxMWI=
📣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=
📣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=
📣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=
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=
👨🏻🎓When I bring a major fitness event, like the Spartan Deka, to your town, you better believe I educate myself on it! 🤩Educating myself to be able to properly Train for, Perform for and Judge the DEKA Events! 📣Stay tuned for DEKA Training Camp leading up to our June 11th! @essentialcrossfit . . . . #BeRelentless #OTBEndurance #Dekafit #SpartanDeka #dekacoach #DekaTraining #personaltrainer #groupfitness #functionaltraining #endurance #spartantraining #ocr #ocrtraining #outdoors #outside #fitfam #fitfamily #gym #fitness #ilm #wilmingtonnc #fitwilmington #letsgo #letsdothis (at Wilmington, North Carolina) https://www.instagram.com/p/CcGp9aIJgC6/?igshid=NGJjMDIxMWI=
📣 Here it is Wilmington! THE Spartan DEKA STRONG is the Biggest and Best way to test your fitness! 💪🏼 Test your grit and EARN Your MARK! 👦🏻 Kids Heats too! 🌎 National Leaderboard for those looking for a higher level of competition! 😅Are you DEKAFIT? Hosted by @essentialcrossfit and @outsidetheboxendurance Registration opening soon!🤩 #SpartanDeka #DekaStrong #Deka #YancyCamp #Grit #BeRelentless #Spartan # (at Essential CrossFit) https://www.instagram.com/p/Cb7quM9g_Tu/?utm_medium=tumblr
