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Where Comic-Con mixes with CrossFit

There is a modest shop front in a humble mall in North Hollywood, California, where groups of humble men and women kill dragons. They carry swords and maces. They fight goblins, duck fireballs, wage war with Vikings and super villains. Their goal: to build the strength of the Hulk, the resilience of Wolverine and the power and grace of Wonder Woman.

And then, like any other good superhero, they return to their humble lives, with secret identities.

This store front is Nerdstrong, and as the name suggests, it's a different kind of gym. It's the idea of ​​Andrew Deutsch, a 46-year-old former technician. Nerdstrong's members have regular jobs ̵

1; web designers, real estate appraisers, massage therapists – and they all love Nerdige, for Marvel superheroes (like the Avengers) and Star Wars and Harry Potter. These are the types of athletes who appreciate a discussion about the strength of the real world of, for example, Thor.

They also have an aversion to brutal fitness culture, and this is where Nerdstrong's magic comes from. Tell this gym that you will make the most of the body weight squats and roll people's eyes. Tell them someone is going to swing a mace on their heads, and they have to squat to avoid the blows as often as possible, and they'll stand in line like eager glass heads.

So that's all Sci-Fi Meet CrossFit box at Nerdstrong. The concept was born eight years ago when German tried to help a friend by divorce. "I knew the training would help him," he says. As a dedicated CrossFitter, German elicited his buddy to train in his garage gym. But after some attempts to sell his mate in CrossFit's hyperintensive, stronger, stronger, and faster ethos, Deutsch realized that his friend was not involved.

German knew that his friend was a player, so for a training, he changed things. He started the session not with mobility exercises but with a piece of graph paper. "I said to my friend," Today we are doing a dungeon training, "he says.

Deutsch drew a dungeon card (think Dungeons and Dragons table toy) and showed his friend a room First room, explained German, his buddy would have to break open a door and "fight a monster" by doing an exercise for two minutes, if he has defeated the monster (by doing his repetitions), he will move to the next room There were other rooms, each with a similar structure: "Beat the Monster" or "Open the Item" or "Unlock the Door" by doing an exercise.

Suddenly, a Burpee was not a Burpee, a Pushup was not a Pushup German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=june2004 German: www.goredsea.com/de_magazine-archiv…hid=june2004 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_magazine-archiv…hid=june2006 German: www.goredsea.com/de_magazine-archiv…hid=july2006 German: www.goredsea.com/de_mag Early Archenemy: Member Trust

German opened Nerdstrong in 2014, and in many ways it seemed to be a natural rapprochement. Marvel and Disney had made comic books behind Captain America and Iron Man and Thor cool, and video games, the other nerd stronghold, were in the limelight thanks to professional sports. More and more NFL players took Call of Duty and Halo and Madden.

Nevertheless, German had challenges early on. For all the guys who wanted to train in his garage, he initially had trouble signing up members for Nerdstrong, a gym he sold to people who disliked the gym. And bodybuilders and crossfitters found the gym too weird.

The solution to German: Give things time, especially since it has found members that are easy to remember. So, German began to focus on developing a small but loyal community and even celebrating "nerdaversaries" that recall the first visits of members to his gym.

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The results are impressive.You can walk in the gym and you will see some patrons with nerdstrong tattoos is your danger zone, "says German, referring to the holographic training facility involved in mock fights in Marvel's X-Men, which shows in a high-ceilinged area in his sky with a barbell and sandbag." Train here, and you'll open be prepared for the dangers of the outside world. "

X-Men fanboys understand that. In their imagination, they hit Sentinels in the Danger space a thousand times, now they can do it" for real ".

None of this means that Nerdstrong's fitness is soft. These nerds (and yes, they are cool, if you call them that) do real exercises, train real sweats, and get real results. A pushup is no less effective because you call it a goblin breaker – especially if you're passionate about doing the pushup with enthusiasm.

This is a heroic workout

"General is a popular Viking workout," says Nerdstrong's "gymnast" master Brian Tolman, whose gray mane and muscular figure earned him the nickname Cable – an X-Men character played by Josh Brolin in Deadpool 2 . (Do you want to see how much Brolin has come for Deadpool?)

Circuit-style training involves rowing, running, and numerous flapping motions with a steel butt and a medicine ball, followed by more running and rowing. "It's a perfect workout," says Tolman. "You have heart, heaviness, movement, and skill."

But if you do, he says you're not thinking of training, "You think I'm rowing to confront my enemies on the battlefield. You strike with my mace. Their skulls are crushing. Bury your bones. And rowing home. "When The Viking is on the board, some members arrive in war paint. And enough members have managed to beat the 50-minute time limit of the training that German has recently introduced with the Uberviking: twice through the same distance with the same time limit.



Soft-pedaling has a definite effect on the hardcore approach: during his three years in the gym Tolman lost 70 pounds. 30-year-old bodyworker Chris O & Sullivan crashed 75. Accountant Mario Torres, whose bloated physique resembles that of his DC comic heroes Superman and Batman, recently gained access to an elite, but a growing group of members whose squat and bench press PRs add up to over 1000 pounds.

"All the gyms are beautiful," says Torres. "But here I can talk about the latest in pop culture and old movies of the 1980s. I do not just pick up and leave. Here everyone strives to help you achieve your goals, both in the gym and in life.

Always Retreat to the Batcave

Given these impressive sporting successes, you might think some nerds (and this title is the title) a point of pride) could fly the nest to explore other gyms and methods.

It happens: Strengthened by their progress, some members have dipped their toes elsewhere. But they keep coming back. Most Nerdstrong members just do not like what average CrossFit fans would call "hardcore" fitness.

Some time ago representatives of a hardcore kettlebell training system asked German if he would organize a workshop. "Nobody signed up," he says. A week later, he applied for a fight workshop inspired by the movie Wonder Woman. "We called it" Amazon Training ", says Deutsch. "We beat maces, fought with shields and swords." It was sold out in a few minutes.

It's not an effort or effort that distracts these nerds from the mainstream fitness culture. But Nerdstrong's loyalty keeps the fitness culture extremely critical. "Guest teachers have come and said things like" No slender wrists when you push overhead! "Remembers German." (People here) are immediately shut down. "Nerdstrong's members have spent their lives with mutants, hobbits, and other outsiders, trying to keep their dangers accessible to everyone and everyone: black, white, Agender, Bigender, Star Trek, Star Wars.

Even the Darwinian codes, repeated, promoted and scribbled in other gyms on the walls, do not fly here – there is nowhere in Nerdstrong "just survival". Boxing forces you to compete against other athletes and fight for the best score or reps at the end of the course, not Nerdstrong, "If I ever do a competition for them, they'll help and encourage you instead," says Deutsch. 19659002] These nerds are there to work hard and get fit – but in their own way and on their own terms.

Nothing beats a superhero-T eam Team

The Team First environment may be the greatest asset Nerdstrong It not only allows its members to inhabit the fictional worlds of their heroes. It gives them a context in which training finally makes sense, in which people who have never felt comfortable exercising can get out of their head, move about and take their place without fear of being mocked.

Even if you train alone You could benefit from it, from a place and a community that supports you beyond the number of sets and repetitions. Part of the success of CrossFit has long been the ability to create community, and other training brands have followed from darkened spin studios to the hard-hitting yoga class where everyone works on handstands. Even big-box gyms, if you survive the early fears of judgment, provide community, with regulars who discover each other and train almost simultaneously. It's the whole idea of ​​the fitness tribe.

Nerdstrong is like any other fitness strain – just a little bit more superhero.

Can you defeat the nerds?

Need proof that Nerdstrong members are not "just nerds"? Find a 20-sided dice (just go to a comic bookstore and he'll help you), and survive those two workouts of German. (You do not have a 20-sided dice? Just use an app on your phone to generate a random number between 1 and 20.)

The D20 Workout

Instructions: Perform 5 laps of the following circuit by . Roll after each round and follow the table below. You will add as many reps to the first four exercises and as many seconds to the end of the plank.

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  Wide-grip pushup

Men's Health

Start in the push-up position, then lower the chest to within inches of the floor and push it up again, which is 1 repeat Do 10.


  Speed ​​Squat

Men's Health [19659024] Begin standing, bend your knees and push your butt backwards your upper body until your thighs are parallel to the floor or as deep as you feel comfortable, whichever comes first. This is 1 repeat. Thu 15.



M Healt h

Lean on the floor, knees bent, feet flat on the floor. Build your abdominal muscles and lift your torso Lower your torso in a controlled manner until your back is back on the floor. That's a repeat. Th 10.


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Men's Health

Get up with your core and chest firm, then step forward with your right leg, flexing Lower your right knee (and your left leg) and lower your torso until your right thigh is parallel to the floor, then push down the right knee and return to standing, which is 1 repetition, 10 for each leg


Walk in plank position, feet together and forearms on the floor, elbows directly under the shoulders, tense your core and glutes, hold for 20 seconds.

How many Add reps per turn?

  • If you rolled between 1 and 5, add 10 reps to each exercise and 20 seconds to your plank. [19659064] If you rolled between 6 and 10, add 6 to each exercise Repetitions and your pla Add 10 seconds.
  • If you rolled between 11 and 15, add 4 reps and 5 seconds to your plank to each exercise.
  • If you rolled between 16 and 20, add 2 reps and 0 seconds to your plank to each exercise.

    The Viking

    Directions: Consider this as a Nerdstrong chipper. Complete each of the 7 stations as quickly as possible and rest as needed. You have to be ready in 50 minutes.

    Cardio Row

    Position in a cardio-rudder erg, grasp the handle, grasp the core and pull. Concentrate on pulling with your legs and fold backwards (like a deadlift) before you row the handle to the chest. Row 500 meters.


    400 meters barrel

    Dumbbell skier swing

      Dumbbell skier swing

    Men's Health

    Hold light dumbbells at arm's length next to your thighs, knees bent, the feet in a sporty attitude shoulder width apart. Slightly fold your hips and swing the dumbbells as far back as you can until your hull is parallel to the ground. Keep a light bow in the back. Then push your hips forward explosively and come to a full stand, squeezing your glutes and swinging your arms until they are in front of your chest. This is 1 repetition; do 50.

    Medicine Ball Slam

    Stand with your knees slightly bent and hold a medicine ball over your head, arms raised. Bend forward at the waist and hit the ball with your core muscles about one foot in front of you against the floor. Let your arms follow you so you do not fall forward. Catch the ball on its way back and repeat it. This is 1 repetition; do 50.

    Renegade Row

    Start in a push-up position. Her hands reach for light dumbbells, her hands just below her shoulders. Make a pushup and then push up again. When you push yourself up, straighten your core and lift the right dumbbell off the floor, rowing it into your right chest. Make sure your hips stay straight (although they can move naturally, and that's fine). That's a repeat. Do 25 reps per arm.


    Run 400 meters again.

    Cardio Row

    Finish the last 500 meters.

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