Nike recently organised an amazing Event at CrossFit MINS in Berlin to celebrate the launch of the Nike Metcon 5. 

The event included workouts, presentations about the brand new performance based features of the Nike Metcon 5 and some impressive displays of fitness from all attendees. 

After a quick check in at CrossFit MINS in Schöneberg, there was a short welcome from Nike trainer Micha.

After the welcome, the athletes were equipped with the Nike Metcon 5 and the new Nike Pro collection before going directly into the product Deep Dive. Micha has explained to the group what’s new about the Metcon 5. Check out the new features:

  • Brand new Haptic upper design
  • 8mm Hyperlift heel insert
  • Upgraded section for rope climbs
  • Complete forefoot and sole redesign
  • Test hours: 12,124
  • Offset: 4mm + 12mm
  • Abrasion: 1850 Cycles
  • Traction: 1.35 GRF

Then it went straight to the workout, where the Nike Metcon 5 was extensively tested by all the athletes.

The Nike Metcon 5 has a wider heel for greater support. Combined with the exclusive new Hyperlift technology, you are looking at unparalleled stability in the bottom position of the squat, snatch and clean lifts. This feature received great praise from many of the athletes. 

The Hyperlift is a flexible but highly supportive 8mm heel insert. This creates an even firmer feel and a slightly elevated foot position, increasing dorsiflexion.

THE NIKE METCON 5 FOR MEN

THE NIKE METCON 5 FOR WOMEN

CrossFit MINS once again demonstrated its excellence as a facility. It is structured with top quality equipment and a fun yet dedicated and highly communal atmosphere. Check it out if you are ever in Berlin and want to train. 

Check out these five facets of fitness from the Nike Trainers. 

MINDFULNESS – STEPH CUSACK

What does Mindfuness in Sport/Training mean?

Mindfulness mans to have a goal in your training and to know WHY you are training.

To have a clear vision and setting your own goals. To train mindfully also means to listen to your body and to know where your limits are.

Which role does mental strength mean for training?

Mental strength is very important for your training. Think about your biggest achievements, think about which obstacles you have overcome. Mental strength lets you forget those moments and go on. Know who you are and trust yourself!

Will I become mentally stronger through my training? Is this even enhanced by physical training?

Yes of course, physical training can definetly empower mental strength, because we constantly learn to overcome challenges and solve difficult situations in a healthy way.

In my yoga classes, I often say `how you react on the mat, shows who you are in real life`.

It is not uncommon that you get frustrated in difficult poses, but as you learn to breathe (instead of giving up and being guided by your emotions), you are already training your mental strength to deal with complex emotions and situations in your real life as well.

Which exercises help to build mental strength?

First of all – learn to breathe! Your breath is the bridge between your body and your mind. If you can keep your breath steady during exercise, you can calm your mind.

Move your body with power and focus, then your breathing becomes your rhythmic guide – every athlete will be able to confirm that. If you practice yoga consistently, it will also help build your mental strength. Through conscious breathing and flowing moves, you come to a state where you are highly focused.

Standing and arm balance exercises are also very helpful as they require concentration and coordination. Another way to strengthen mental strength is to be thankful every day.

At the end of each day, think of three experiences that gave you a positive mood. No matter how big or small they were. If you manage to think about it on a daily basis, you train to focus yourself on the positive things. That’s the key to happiness in your life.

TRAININGALEX HIPWELL (NIKE MASTER Trainer!)

How do I start with training?

The best way to get started is to do a full body workout with your own body weight. There are some great workouts in the NTC that will help you get started.

How do I find out which type of training suits me?

At the beginning, make a small plan of 3 to 4 weeks of endurance, weight and yoga. You will not only increase your fitness, but also find out which training you feel more or less attracted to.

How important is a goal for my training?

Having a goal is one of the most important parts of your plan. It will help you to shape the journey and to motivate you. It allows you to reflect on your thinking and push you on the days when it is especially hard to train. With a clear goal in mind, you can always remember why you started and where you want to go.

How can I integrate the training in my daily life?

Be very realistic when creating a routine for your workouts. If you’re an early bird, work out in the morning, then trainin is already done and you can start the day full of energy. In the evenings, training may be negleted by work, family commitments or tiredness. Arrange appointments with a coach or even better, find friends who become a training partners. Someone is waiting for you and canceling is not so easy anymore. Either way, you should not try to find excuses, but to clearly pursue the goal.

How can I design my workout at home?

Homeworkouts are great if you manage to motivate you to train at home. You can use resistance bands or a chair as a support for your training. If you need inspiration for specific exercises, the NTC App Workouts will provide plenty of variety.

Which basic exercises build basic fitness?

With these five exercises, you can build a basic fitness – Squats, Push Ups, Planks, Lunges and Deadlifts.

NUTRITION – NADA IVANOVIC

How important is nutrition for my training?

Next to your regular training, a balanced diet is the key to your success. A powerful body needs enough energy, especially important nutrients, to support the training.

The needed nutrients depend on your training goal and level of performance. You will get tired very early without the appropriate nutrition, your recovery slows down and thus the risk of injury increases. Muscle building training requires a much higher proportion of protein than endurance for example. For this reason, it is important to adapt your diet accordingly.

Which food supports my training – Topic Superfood?

You should be careful with superfoods and supplements.

Many of them contain additives that can slow down the performance of your body. Therefore, make sure that you eat pure and unprocessed foods and, in the first place, include all the important nutrients without pills and powders, in your nutritional plan which in most cases even contain sugar or flavor enhancers. The amaount of your meals should be well distributed and should contain as many essential vitamins as possible.

For example, a plate full of noodles will give you energy directly and quickly. Noodles, however, consist of short-chain carbohydrates, which are often called empty energy, because they have hardly any important vitamins.

For supplements such as bars or shakes, the distribution of nutrients is as important as the energy value. If you need to quickly consume energy and protein, then use quality products. Otherwise come back on everything you know and like to eat.

Protein is found in many foods: cottage cheese, eggs, vegetables rich in protein, turkey, chicken and many more!

Are cheat days allowed?

Of course cheat days are allowed! Strict prohibitions increase the desire for unhealthy things too much. The variety stimulates the metabolism and thus the burning of fat – and thus also the motivation.

SLEEP & RECOVERY – MICHA OSTERGAARD

Which role does sleep play in my training?

Sleep plays an important role in your training. As you sleep, your body has the time to focus 100% on it’s recovery. Almost all other functions are “switched off”, now your body will get “repaired”.

What effects does sleep have on my results?

No sleep, no success! Those who get enough sleep can perform better. When the body has well rested, it has the energy it needs to get the best results.

Are there any tips for getting the right sleep?

There are some tips for a better and quieter sleep. Try  not using your phone, laptop and TV for 60 minutes before you go to sleep. Brush your teeth calmly, think about the day, write down your goals or read a book. Your body starts to calm down and your sleep becomes much more qualitative.

How long is the optimal sleep?

The duration of an optimal sleep phase varies from person to person, but usually no one should get under 8 hours of sleep per night. Sleep must therefore be a priority for you to train effectively.

Can I support the recovery through nutrition?

Of course! The more you pay attention to your nutrients, the more you can support the recovery and regeneration of your body. As drinking water is better for your body than sugary sodas, there is also food which is much healthier and better than others.

What is crucial for proper recovery (stretching, etc)?

The most important factors for optimal recovery are: Sleep, Nutrition and varied Workouts

Does the recovery affect the success of my training?

Those who are well-rested can generally perform better. When you are “knocked out” and your body is full of healthy nutrients, it has the energy it needs to get the best results.

How is an efficient recovery phase (going for a walk, sleeping a lot, eating, etc.) organized?

So-called Active Rest is very efficient. A short workout with a low heart rate helps your body a lot.

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