Congratulations to Rachel Hauck on qualifying for the Ontario Bobsled Team! She’s one step closer to the 2018 Olympics in South Korea. Lars has played a big role in developing Rachel into a Stronger Fitter Faster Athlete as her strength and conditioning coach over the last year. Lars has been working with Rachel twice a week in addition to prescribing her workouts to do on her own or in a class setting! Good luck in Lake Placid Rachel!
In Rachel’s Words:
“I’ve always had an interest in Bobsledding and growing up I watched Team Canada compete every 4 years at the Olympics. It wasn’t until after I graduated College that I decided I should look into Bobsledding and see if I have what it takes. At the time I didn’t know much about the sport or the different levels of competition when I contacted the recruiter for the Provincial Team.
In August 2012 I was invited out to a testing camp in an attempt to meet the minimum physical testing standards required for the sport. Unfortunately I left the camp that day feeling absolutely crushed. I had never done any of the testing protocols before and needless to say tested poorly. I remember coming home and thinking that I never wanted to feel that way again. That’s when I contacted Crossfit Kitchener and started my training with Lars.
Five months after starting my training regimen which included personal training and sprinting, I was identified as a potential on-ice (OIP) athlete for the 2013-2014 Sliding Season. It was a step forward towards my dream but that’s when my body took two steps back. Shortly after this identification I had a minor knee injury. It wasn’t serious but it took months to get better. During this time I still had to attend testing camps and my sprints times had gone down and weight started to plateau. I began to panic because I knew my team tryout was coming up.
August 2013 was the Team Tryout. My knee had been cleared by my Physiotherapist only a few weeks prior and with the help of Lars I was feeling confident with my weights (Power Clean, Front Squat). Overall my scores were good. I definitely showed improvement but was still not as good as before. My sprint times were a few hundredths of a second away from the minimum times needed. In a sport where 1/100th can make or break a podium finish it was not looking good for me. I found out a few weeks after testing that I didn’t make the team but I would be offered a second opportunity early December.
After all the hard work and determination, I’m pleased to announce that I was selected to be part of the Provincial Team for Bobsled. I will be travelling to Lake Placid in January where I will be training and competing at the Olympic Training Centre!”
In Teams of 2 or 3
75 Box jump, 24 inch box
75 Jumping pull-ups
75 Kettlebell swings, 1 pood
Walking Lunge, 75 steps
75 Knees to elbows
75 Push press, 45 pounds
75 Back extensions
75 Wall ball shots, 20 pound ball
75 Double unders
In teams of 2 or 3 with only 1 person working at a time complete the movements in any order, you must complete all 75 reps as a team before moving on to another movement. Do short sets, don’t work to fatigue and move fast.