Posts during November 2009
11.30.09 Final Results of SYTF
Two boot campers in Coach Lisa's MWF 6:00AM Jack & Adam's class completed all elements of the Shake Your Tail Feathers Challenge. Emily (far right) was the top performer in her boot camp.
Top Performers and Most Improved:
Sanchez Park 6:00PM MW: Julius- pre 7:35, post 5:51; Greg pre 21:47, post 7:20
Deep Eddy 6:00AM MWF: Blake cut off 34 sec. Brenda cut off 25 sec. Chris cut off 27 sec.
Austin Rowing Club: Most Improved: Amy Schumacher - pre 18:55, post: 10:02
Jack & Adam's: Emily Baker- pre 8:18, post 6:41. Angie Balentine pre 7:34, post 7:10
Lake Pointe 8:30AM MWF: Fastest Time: Beth 6:47; Most Improved: Vanessa: pre 12:10, post 9:54
Deep Eddy 5:30AM Tu/Th: Fastest Time: Renu 7:52; Most Improved: Jennifer- pre 9:40, post 8:25
Deep Eddy 6:30AM Tu/Th: Fastest Time: Davianne 4:55; Most Improved: Davianne- pre 7:40, post 4:55
Dick Nichols 6:00PM Tu/Th: Fastest Time: Kheira 8:55; Most Improved: Latisha- pre 12:14, post 11:00
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FREE Relentless Boot Camp workout at Lululemon on 6th & Lamar St.
Saturday, December 5th
7:00-8:00AM
11.27.09 Double-O Seven
Thank you to everyone who joined the CrossFit Central community at Deep Eddy park and the 5K Fun Run. Over 50 people showed up at 6:00AM for a free workout before beginning their holiday traditions. View all the pictures from yesterday's workouts HERE.
Coach Lisa's Relentless boot campers in the MWF 6:00AM Jack & Adam's class got in the holiday spirit with a game of turkey bowling. Read more about it HERE.
Holiday workout at home: DOUBLE-O SEVEN
Complete 7 rounds of the following--
7 1-legged squats on the right
7 1-legged squats on the left
7 burpees
7 situps
7 pushups
7 squat jumps
Post times below.
11.26.09 Happy Thanksgiving
Coach Jessica, Crystal N., and Megan write about everything they are thankful for this season.
What are you thankful for?
Visit the Relentless Forum for a free Turkey Day workout.
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Join the CrossFit Central family today at Deep Eddy Park for a FREE early morning workout followed by a 5K Fun Run.
FREE Boot Camp 6:00am-7:00am @ Deep Eddy
FREE 5K Fun Run 9am @ CrossFit Central
**Bring a canned good or non-perishable item to the 5K Fun Run. We will donate all items to the local food pantry**
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HAPPY BIRTHDAY COACH CRYSTAL NELSON!
11.25.09 More SYTF Results
Results from the Shake Your Tail Feathers challenge are still coming in each day. Relentless boot campers in the MWF 6:00AM Austin Rowing Club class had phenomenal results. Everyone shed at least 2 minutes off their original time!!
Most Improved: Amy - 1st: 18:55 2nd: 10:02 Difference 8:53!!!
Best Time: Tim - 9:17
How much time did you shed off your Shake Your Tail Feathers workout?
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FREE Boot Camp 6:00am-7:00am @ Deep Eddy
FREE 5K Fun Run 9am @ CrossFit Central
**Bring a canned good or non-perishable item to the 5K Fun Run. We will donate all items to the local food pantry**
11.24.09 Conventional Wisdom vs. Primal Wisdom- Element #8
Relentless boot campers in the M/W 6:00PM Sanchez Park class on a trail run
Element #8: Insulin Control
Conventional Wisdom: Achieve with high complex carb/low fat diet, regimented meals, portion control and Chronic Cardio exercise program. Severe calorie restriction coupled with overly stressful exercise effective for those “fit into the dress by June” emergencies. Bottom Line: It’s all about “calories in, calories out”…and lucky genes!
VS.
Primal Wisdom: Driven by high fat/moderate protein/low carb diet, intuitive, sporadic meals, and exercise and Primal Exercise Laws. Don’t worry about portion control, regimented meals, fanatical exercise or even family genetic predisposition. Calorie restriction with extreme exercise leads inexorably to long-term failure. Bottom line: It’s all about insulin to enjoy effortless lifelong weight control.
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Don't Miss the Free Boot Camp & 5K Fun Run on Thanksgiving Day. These workouts are open to everyone! Bring a can good to the Fun Run and CrossFit Central will donate all food to the local food drive.
FREE Boot Camp 6:00am-7:00am @ Deep Eddy
FREE 5K Fun Run 9am @ CrossFit Central
Bring out the strollers, your family, and friends for a Thanksgiving Day FUN RUN!
11.23.09 Physical Fitness Test
Coach Sarah captures her M/W 6:15AM Stacey Park class holding a pushup position.
Today is the start of December programs. The benchmark WOD for this month is a version of the President's Challenge Physical Fitness Test. Max reps in 1 minute of the following: pushups, situps, and squats. Each Relentless boot camper will reassess their fitness level with the same workout in 3 months.
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Don't Miss the Free Boot Camp & 5K Fun Run on Thanksgiving Day. These workouts are open to everyone!
FREE Boot Camp 6:00am-7:00am @ Deep Eddy
FREE 5K Fun Run 9am @ CrossFit Central
Bring out the strollers, your family, and friends for a Thanksgiving Day FUN RUN!
11.20.09 Final Day of SYTF
Today is the final day of the Shake Your Tail Feathers (SYTF) Challenge. Relentless boot campers posted recipes on the Forum, performed additional workouts on their own time, and food logged.
Results are coming in from each boot camp. Emily in the Jack & Adam's location improved her time from 8:18 to 6:41. Stay tuned for more results and success stories.
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Monday, November 23rd. is the start of December programs. Be RELENTLESS through the holiday season.
11.19.09 Overhead squat
START POSITION
BOTTOM POSITION
Boot campers in the MWF 6:00AM Jack & Adams location demonstrate the overhead squat with a PVC pipe. Every Relentless boot camper performs a minimum of 20 overhead squats in the Burgener warm-up at each class.
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement..." Read more HERE.
Remember the following when performing an Overhead Squat:
1) Weight on heels
2) Lumbar curve maintained
3) Depth below parallel
4) Shoulders pressed into ears through out the movement-- "active" shoulders
5) Knees tracking over feet
How many PVC pipe overhead squats can you perform in 60 seconds? Post results below.
11.18.09 Windmills
Boot campers in the MWF 8:30AM Lake Pointe class performing windmills with a dumbell.
"A back of steel, a T-Rex torso strength with unbreakable shoulders are the normal outcomes of practicing windmills. This exercise involves the hamstrings, glutes, obliques, abs, transversals, quadratis lombaris, spinal erectors, lats and shoulders. It is a functional exercise which will improve your core strength, upper body stability and the shoulder joint structure and strength. Also your balance and coordination will improve."
Read more about the proper execution of a Kettlebell windmill HERE.
Try this workout at home--
4 rounds:
5 windmills on the right/ 5 windmills on the left
10 burpees
15 shoulder press
400 m run
Did you try the windmill exercise? Post comments below.
11.17.09 Little Stacey Park
Relentless boot campers in the Little Stacey Park M/W 6:15AM class get in a trail run during their workout. Coach Sarah does a great job utilizing the outdoor surroundings during boot camp.
Coach Crystal Nelson explains how CrossFit workouts can be done anywhere.
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Join the CrossFit Central community on Thanksgiving day for a FREE boot camp workout and a 5K Fun Run before you begin your holiday traditions.
6:00-7:00AM Boot Camp workout at Deep Eddy park
9:00AM 5K Fun at CrossFit Central
This is open to everyone! Bring out the strollers, your family, and friends for a Thanksgiving Day FUN RUN!
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Supplement Nutrition seminar TODAY at CrossFit Central 12:15PM & 7:00PM
11.16.09 Conventional Wisdom vs. Primal Wisdom- Element #7
Relentless boot camper in the ARC MWF 6AM class performing partner russian twists.
Element #7: Strength Training
Conventional Wisdom: Focus on form and deliberate work/return rhythm. Lift to failure in sequence through numerous stations (takes about an hour for a complete workout), including isolating body parts to get desired size, toning and “cuts”.
VS.
Primal Wisdom: (aka: CrossFit): Emphasize explosive movements over deliberate pace. Conduct full body, functional exercises to develop Primal Fitness (broad athletic competence with optimal strength-to-weight ratio). Finish most sessions in 30 minutes or less. Occasional “Primal” max efforts (including sprints) promote optimal gene expression, hormone flow and organ function = delay of aging process.
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Reminder: This is the final week of November programs. December boot camps begin on November 23rd and run through December 18th. Stay tuned for FREE workouts during the holidays.
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Supplement Seminar at CrossFit Central on Tuesday, November 17th at 12:15 & 7:00PM for current clients only.
11.13.09 Med Ball Clean
Relentless boot campers in the Tu/Th 6:00PM Dick Nichols Park class perform medicine ball cleans in one of their workouts. Coach Greg Glassman explains, "the med ball clean is then reduced to 'pop the hip and drop – catch it in a squat' and it’s done. The devil’s in the details, but the group is cleaning in five minutes. It’s a legitimate, functional clean."
Try the following quick workout and post times below:
5 rounds for time--
10 Med Ball Cleans
20 Shoulder Press
10 burpees
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Do not miss the free UTB: Community workout at Town Lake tomorrow! This is a boot camp style workout scaled to all fitness levels. Expect body weight resistance movements, kettlebells, dumbbells, and medicine ball work. The UTB is limited to only 60 people.
Saturday, November 14th 8:30am-9:30am @ Town Lake
Before the UTB check out the Free CrossFit Central Endurance Workout @ The Austin High School Track. More Details
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Christopher McDougall, author of "Born To Run," is at CrossFit Central TODAY for Q&A session and book signing from 11:00-1:00PM.
11.12.09 Med Ball Shoulder Press
START POSITION
END POSITION- front view
END POSITION- side view
Coach Chris demonstrates the medicince ball shoulder press. Med ball exercises are used in place of the barbell in Relentless boot camps. Is a 6lb med ball too light to get results? Read Coach Lisa's thoughts.
Try 8 rounds of Tabata Shoulder Press (20 seconds of work followed by 10 seconds of rest for 8 rounds). Post lowest number of reps below. Read more about CrossFit Overhead lifts HERE.
Relentless Boot Camps on Fox 7 News TODAY at 5:00 & 9:00PM.
11.11.09 Walking Lunge
The overhead walking lunge (see pic above) is an exercise used often in Relentless Boot Camp. The walking lunge is a dynamic exercise targeting all the major muscles of the lower body. Make certain NOT to let the front knee extend beyond the toes while performing the lunge.
Try this workout and post times below.
50m Walking Lunge
50 Double unders or 150 single jumps
50m Walking Lunge
25 Double unders or 75 single jumps
50m Walking Lunge
15 Double unders or 45 single jumps
**Add a dumbell or medicine ball overhead to increase the intensity of the walking lunge**
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CrossFit Central's Free Community Workouts are this Saturday! These workouts are a great way to kick off your weekend and are open to everyone - no experience necessary. Print this Waiver, fill it out, and bring it with you to the workout of your choice.
@ Town Lake Under the Bridge on the Hike & Bike Trail
8:30am - 9:30am UTB: Under the Bridge Community Workout (Map)
This workout is similar to a CrossFit Central boot camp. Expect body weight resistance exercises, med ball work, and other explosive interval training.
11.10.09 Taking it up a Notch
Jack & Adams MWF 6AM class
Relentless boot campers are in week 3 of the Shake Your Tail Feathers challenge. Every one is taking their fitness to new levels-- food logging, exercising more, attending Nutrition seminars, and experimenting with new recipes. Check out the Forum daily to view new recipes and workouts.
Who has seen a change in their eating habits since beginning the challenge? Post comments below.
Level 1 Nutrition Meeting TODAY at CrossFit Central! There will be a 12:15pm and 7:00pm class. This is open to all CrossFit Central clients.
11.09.09 Coventional Wisdom vs. Paleo Nutrition- Element #6
Relentless boot campers holding a plank position in the 6PM Tu/Th Dick Nichols class
Element #6: Meal Habits
Conventional Wisdom: Three squares (or six small meals) daily to "keep flame burning." Skipped meals = slowed metabolism, lower energy levels, sugar cravings and future binging risk.
Vs
Paleo Nutrition: Eating frequency is a personal preference, but it's all about insulin: control production and even sporadic eating habits will sustain energy without regular meals (it's in our genes!). Intermittent Fasting is a great catalyst for weight loss.
Level 1 Nutrition Meeting on Tuesday, November 10th at CrossFit Central! There will be a 12:15pm and 7:00pm class. This is open to all CrossFit Central clients.
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Join the CrossFit Central Community on Thanksgiving Day at Deep Eddy from 6:00-7:00AM for a Relentless Boot Camp workout followed by a 5K Fun Run at CrossFit Central 9AM. You can take on both the boot camp workout and the fun run or just one. More details coming soon.
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CrossFit Central's Free Community Workouts are this Saturday! These workouts are a great way to kick off your weekend and are open to everyone - no experience necessary. Print this Waiver, fill it out, and bring it with you to the workout of your choice.
@ Town Lake Under the Bridge on the Hike & Bike Trail
8:30am - 9:30am UTB: Under the Bridge Community Workout (Map)
8:30am - 9:30am CrossFit Kids @ the UTB
This workout is similar to a CrossFit Central boot camp. Expect body weight resistance exercises, med ball work, and other explosive interval training.
UTB will be capped at only 60 people. It will be 1st come first serve so get there early!
11.07.09 Fox 7 News
Thank you to everyone who came out to the free workout on Wednesday. Fox 7 News Anchor, Loriana Hernandez, joined the workout and did a story on Relentless Boot Camps. Stay tune for more details.
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Proper nutrition is one of the components of the Shake Your Tail Feathers Challenge. If you want to learn more about the paleo and zone diet and how the right foods can increase your energy, fitness level, and overall wellness come the Level 1 Nutrition Meeting on Tuesday, November 10th at CrossFit Central! There will be a 12:15pm and 7:00pm class. This is open to all CrossFit Central clients.
11.06.09 Turkish get-up
The Turkish get-up (TGU) is an outstanding exercise that develops strength, flexibility, and stability throughout the entire body. It has especially proven itself as an excellent prehabilitation and rehabilitation exercise for the shoulders. Read more...
Coach Randal is a Relentless Boot Camp coach as well as a Kettlebell Coach. He discusses the steps below to perform a perfect TGU.
STEP 1: Lie faceup on the floor, holding a dumbbell in your right hand. Your left hand should be out to your side.
STEP 2: Press the dumbbell straight up toward the ceiling with your right hand, directly above your shoulder. Once in position, keep your elbow locked, wrist straight and your eyes on the weight.
STEP 3: Bend your right leg, with the inside of your foot facing the floor, as you press through your left arm and raise your shoulders off the floor. The dumbbell should move straight up a few inches.
STEP 4: Once you're balanced on your left hand and right foot, swing your left leg under your body, placing your left foot flat on the floor.
STEP 5: Press through both feet to a standing position.
STEP 6: Reverse the movement to lie back down. You can finish repping on one side (performing up to 10-12 reps) before repeating with the other arm, but alternating arms provides for a more challenging set.
Try 5 TGUs on the right-side and left-side as a warm-up before completing a Shake Your Tail Feathers WOD found in the Forum. Post your name below if you tried a TGU this weekend.
11.05.09 Overhead Med Ball Sit-Up
START POSITION
TOP OF THE SIT-UP
Medicine balls are used daily in Relentless Boot Camps. Coach Travis demonstrates the steps to an Overhead Med Ball Sit-Up.
Step 1: Lie flat on your back, holding a suitably weighted medicine ball.
Step 2: Extend your arms out straight up behind your head holding the ball.
Step 3: Brace the stomach muscles and curl up while exhaling, keeping your arms in a fixed position above your head.
Step 4: Curl up so that your shoulders and back are raised off the floor.
Step 5: Return to the start position
Check the Forum daily for new recipes and WODs for the Shake Your Tail Feathers Challenge.
11.04.09 9:30AM Workout!!!
Relentless boot campers in the Tu/Th 6:30AM Deep Eddy location enjoying the sunshine after a tough workout.
Start your morning off right with a free boot camp workout! Relentless Boot Camp is a fun, exciting, and challenging workout! It is scaled to all fitness levels - no experience necessary! Expect functional exercises with body weight resistance movements, kettlebells, dumbbells, and medicine ball work.
FREE workout TODAY at 9:30AM @ Town Lake Under the Bridge on the Hike & Bike Trail (Map)
11.03.09 Coventional Wisdom vs. Paleo Nutrition- Element #5
Coach Lisa's Relentless boot campers in the MWF 6AM Jack & Adams class
Element #5: Fiber
Conventional Wisdom: Important dietary goal, derive mostly from grains. Improves gastrointestinal function, lowers cholesterol, speeds elimination, helps control weight by minimizing caloric intake.
Vs.
Paleo Nutrition: Incidental fiber from vegetables and fruit is optimum. Excess fiber (from grain-based diet) contributes to nutrient deficiency by inhibiting nutrient absorption. Also hampers gastrointestinal function and elimination.
FREE workout on Wednesday at 9:30AM @ Town Lake Under the Bridge on the Hike & Bike Trail (Map)
11.02.09 FREE workout on Wednesday
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FREE workout on Wednesday at 9:30AM @ Town Lake Under the Bridge on the Hike & Bike Trail (Map)
Who is bringing the most friends???? Post comments below.
11.02.09 Shake Your Tail Feathers Results
The Relentless boot campers at Lake Pointe showing there football team support.
Relentless boot campers took on the Shake Your Tail Feathers (SYTF) challenge last week in class.
Top Performers for the SYTF benchmark workout:
ARC MWF 6AM: Peggy- 12:52
Sanchez Park MW 6PM: Julius -7:35
Anderson High Women's Only Tu/Th 6:15AM: Amber- 9:25
Jack and Adam's MWF 6AM: Emily 8:18
LiveSTRONG: Dylan 11:35
Jack and Adam's Tu/Th 6:30AM: Kelley- 8:52
Lake Pointe MWF 8:30AM: Beth 7:39
Deep Eddy Tu/Th 5:30AM: Renu- 9:12
Deep Eddy Tu/Th 6:30AM: Davianne- 7:40
Dick Nichols Tu/Th 6PM: Kheira- 9:36
Little Stacey Park MW 6:15AM: Kennon- 7:42
Deep Eddy MWF 6:30AM: Lindsey- 8:52
Click on the Forum tab at the top of the Home page to view at-home workouts and recipes for the challenge.
