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Fredagsbloggen hgsd: 1 RM Deadlifts & Backsquat, same same but different, Bike & Burpees

Congratz with new PRs this week 💛



Weekly Business Highlights 🌟

🎉 The PR Bell has really been put to work this week, It is very fun for us to see people improving. One of our primary goals for this company is to improve our members slowly and steadily 📈.

🎉 Tomorrow, SOCIAL EVENT at Verfet. Like always, it fits everyone. I hope to see a lot of people at the box 🙏

🏋️ Summer Track is coming next week if you go on vacation, let´s keeeep moving together this summer



👋 🆓 Free Training for the Teens in June 🌟


If you can help us get this info out to the Teens that would be great 💛



Now on to the Higlights of Wednesday, Thursday and Friday. Also you can read about Mitochondrial Power further down: What is a Mitochondria?...


Holley Bell Ringing on Wednesday, the Day to test our 1 rep Max on Deadlift. Sometimes I thought the Bell would never stop dingling. GReat Job to everyone hitting new PR.s! After the Deadlift we had a Team 3 Sprint on the Bike. So instead of blowing up the Hamstrings everyone came home with a blown up Quad - Haha!🦵🏼




Thursday "Same, same but different" was a banger. The Workout started about after 8 Minutes when everyone got to the Thrusters. Powercleans was no Problem, but thoooose Thrusters. how can they be so heavy???


aaand this is how it looked in the Room from the Coaches Perspective:



Now Friday, what another great day to be in the Box. The Bell was ringing again like all the time, Backsquat on the Menu and people standing with some little weights. All time PR´s getting crushed.

And also a fun repeat of the 7 Minute AMRAP in a synchronised or just keep on going manner. Team 2 to get a lot of reps done! And alos a possibility to check off one of the tasks on the Medlemsbingo.


Time for Burpee for the 17:45 crowd: :D




Fridays whiteboaard and scores:







Now some Knowledge for you and why you should keep training or doing other good Stuff for you, like Massages, Sauna, Eating Well and so on...



What is a Mitochondria?

  • Mitochondria are essential organelles responsible for producing the energy required for cellular activities. Their unique structure, with an extensive inner membrane surface area, allows them to efficiently carry out ATP production and other metabolic functions critical to cell survival and function.

  • And ATP is an essential molecule for energy transfer within cells, enabling various cellular activities from muscle contraction to molecular synthesis. Its ability to store and release energy through the hydrolysis of its phosphate bonds makes it indispensable for life processes. Basically its the only thing that make your Muscles contract.

  • So for you to be Powerful you need healthy Mitochondria and you need a lot of them if you want to be Strong.


How can you build Mitochondria and Mitochondrial Power?

1. Exercise Regularly

  • Aerobic Exercise: Activities like running, cycling, and swimming increase oxygen consumption, which can stimulate the production of new mitochondria (mitochondrial biogenesis).

  • High-Intensity Training (HIIT or CrossFit): Short bursts of intense exercise followed by rest periods can improve mitochondrial efficiency and increase the number of mitochondria.

  • Resistance Training: Weight lifting and bodyweight exercises can also promote mitochondrial biogenesis and improve overall metabolic health.

2. Optimize Your Diet

  • Healthy Fats: Include sources of omega-3 fatty acids like fish, flaxseeds, and walnuts. Medium-chain triglycerides (MCTs) from coconut oil can also be beneficial.

  • Antioxidants: Consume foods rich in antioxidants (e.g., berries, dark leafy greens, nuts) to protect mitochondria from oxidative stress.

  • Coenzyme Q10: This compound, found in meat, fish, and whole grains, is crucial for the electron transport chain in mitochondria.

  • B Vitamins: Essential for energy production, B vitamins can be found in whole grains, eggs, dairy products, and leafy greens.

  • Polyphenols: Compounds found in dark chocolate, green tea, and red wine can improve mitochondrial function and biogenesis.


This Just mentions the essentials of Mitochondrial build up, Research on this Topic has just started to rise in Science. So in conclusion taking care of yourself and your fitness is taking care of every little cell in our body and building mitochondrial Power is essential to high levels of Wellness and Fitness. Here you can find an interesting Video on how Mitochondria helped in the evolution of our species: https://www.ibiology.org/cell-biology/mitochondria/


Also a Good Sleep is essential for your body to recover and build those Mitochondria in the Night, so we are out and wish you a really nice rest - dreaming of Power building up in your cells.


O&A



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