Posts during December 2009
12.31.09 New Classes
Try out one of our 2 brand new Relentless Boot Camp classes:
S. Lamar class at Flywheel Fitness Studio on Tu/Th 5:30-6:30AM with Alex
Round Rock class at Cat Hollow Park on Tu/Th 6:15-7:15AM with Heather
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Coach Alex's New Year's Eve Workout:
12.30.09 Relentless Adventure Challenge
Deep Eddy 5:30AM Tu/Th boot camp with Coach Megan
Registration for Relentless Adventure Challenge opens on Monday, January 4th. Start forming your teams of 3 today! Spots are limited to 50 people.
Holiday Workout:
X 4 rounds
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Boot Camps start back up on Monday, January 4th!
12.29.09 Coach Andy Lewis
LCRA MWF 6:15AM class with Coach Randal
Andy Lewis is one of our newest Relentless Boot Camp coaches. He has been with CrossFit Central for 2 years and is taking over the MWF 6:30AM Deep Eddy class. His class is already filling up. Reserve your spot today. January classes begin on the 4th!!!
Coach Andy's Holiday Workout:
5 rounds-
In 3 minutes perform max rounds of:
-10 hang squat snatches (use pvc/broomstick; get full depth in squat)--this is the final movement of the Burgener warmup
-15 ab mat/rolled up towel sit-ups*
-7 regular pushups and 7 tricep (close grip) pushups
Rest 1 minute in between 3 minute bouts
*place towel under lumbar section of back (right above the butt), lay back on the towel and with every rep contract abdominals fully; thereby pushing down on the towel into the ground. Make sure you hold the contraction as you raise your trunk all the way to near vertical position. This activates the transversus abdominis which controls the stability of trunk from spine to front abdominals.
12.28.09 Round Rock Boot Camp
Coach Heather Hodges is opening a NEW Boot Camp at Cat Hollow Creek-Brushy Creek in Round Rock on Tu/Th at 6:15AM. Classes start January 5th. Sign up today!
Coach Lisa's Holiday Workout:
Burpee & Overhead squat - use towel or broom
Post times below.
12.26.09 Post-Holiday Workouts
Coach Megan Parsons uses her weight loss success to coach others."I always thought my diet was fairly healthy. I would eat a large bowl of oatmeal with a banana and peanut butter, along with egg whites and cheese every morning. My lunches included delicious salads, and then for dinner, I would try to get creative with some concoction. But there was a problem..." Read more.
Holiday Workout:
21-15-9
PVC pipe overhead squat
burpees
situps
pushups
12.25.09 Free Boot Camp Winners
The winners featured above from the 3-week Free Lululemon workouts won either a month of Relentless Boot Camp or Lulu gear.
Coach Lisa Thiel's Holiday Nutrition Tips:
- Don't go to Christmas/Holiday parties hungry! Eat a small healthy meal before you arrive to satisfy hunger and curb over eating unhealthy holiday goodies.
- Don't forget to drink WATER - The more water you drink, the less you'll eat. Water is nature's own appetite suppressant. A glass of water before eating will help you feel full and eat less. You'll also get rid of extra salt by drinking water (salt can also cause the body to hold onto water). Found out more.
Workout of the Day (WOD):
12.24.09 Dena's Story
Dena joined Coach Lisa Thiel's MWF 6:00AM Jack & Adam's Relentless Boot Camp 6 months ago. Within 60 days Dena lost 5 lbs, 4.5 inches, and 4% body fat. "This is the best thing I could do at 43 years of age. I wish I could have found this when I was younger. It's funny, I never heard of CrossFit until I saw a class under the Mopac Bridge and now I hear people talk about it all the time. Where have I been." Read more.
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Holiday Workout:
12.23.09 Relentless Adventure Challenge
The Relentless Adventure Challenge kicks off February 5th. Every participant will be on teams of three to take on the 8 week program. The point of this challenge is to motivate you, inspire you, get you results, help you reach your goals, & BE RELENTLESS! More details coming soon.
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Coach Jessica Sharratt's Holiday Workout & Tips:
12.22.09 Holiday Sweaters & Santa Hats
The MWF 6:00AM Jack & Adam's boot campers got in the holiday spirit and sported Christmas sweaters at the end of their workout.
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New Boot Camp:
MWF 7:00-8:00AM at Jack & Adam's
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Coach Lisa Thiel's Holiday Workout:
Stretch
12.21.09 Holly's Story
Holly who attends class with Coach Zach Thiel joined Relentless Boot Camp 11 months ago. "I have a new sense of self esteem which I don’t think I’ve had since back in high school. My entire body has lost inches and I feel I can now wear tank tops since my arms have a bit of definition – I never knew girls had those outer upper arm muscles." Read more.
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Coach Chris Hartwell's Holiday Workout:
Counter top push ups. Find a table, sink, or edge of a couch. Do one push up, wait 30 sec, do two pushups, wait 30 sec, do three pushups, and so on. Continue until you no longer can do the needed number of pushups. Always add one push up to each set.
Finish with 4 x 400m runs with 90 sec rest in between.
12.18.09 Michelle's Story
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Michelle who attends boot camp with Coach Megan Parsons in the Tu/Th 6:30AM Deep Eddy class joined Relentless Boot Camp 3 months ago. "I never thought anything would rate higher in my life (maybe 'I am a mom' someday) than saying I am a marathon runner and an Ironman Triathlete until now. Before CrossFit I was an endurance junkie." Read more.
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FREE workout at Lululemon on 6th & Lamar tomorrow at 7AM. Open to everyone!
12.17.09 Boot Camp & Rowing
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The MWF 6AM ARC Relentless Boot Camp has the ability to use Concept 2 rowers in class. Alex Janss, a former University of Texas Rower, is the coach of this class with an extensive background and training in rowing.
Benefits of Rowing:
Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.
- Low-impact (easy on the knees and ankles)
- High calorie burner (because it uses so many muscle groups)
- Great for joint health (joints move through a wide range of motion)
- Upper body (completes the stroke)
- Lower body (the legs initiate the drive)
- Works the back and abs too
- Superb aerobic fitness (great for cardiovascular fitness)
- Relieves Stress (for overall health and well-being)
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FREE workout at Lululemon on 6th & Lamar this Saturday at 7AM
12.16.09 Women's Only boot camp
Coach Carey Kepler leads the forces in the Women's Only Tu/Th 6:15AM boot camp at Anderson High School. Every Relentless boot camp has it's own unique outdoor surroundings. Rocks were utilized at this location to perform dips and step-ups/box jumps.
Complete 3 rounds for time:
10 step-ups or box jumps
20 pushups
30 dips
400m run
Post times below.
12.15.09 Mike's Story
Mike originally joined Relentless Boot Camp after getting frustrated with weight training and struggling with running injuries. Read his entire story HERE.
Coach Lisa, Jessica, Alex, and Megan received their Trigger Point certification this weekend. Congratulations!
12.14.09 Lululemon free workout
Saturday was the 2nd FREE workout this month at Lululemon with Coach Carey Kepler. Everyone partnered up and completed completed the following for time:
75 PVC pipe thruster
150 sumo deadlift high pull w/ PVC pipe
200 medicine ball situps
The workout ended with a suicide race between 2 teams. Join us Saturday, December 19th at 7:00AM for the last workout for the month.
12.11.09 Med ball cleans, burpees, & russian twists
Coach Randal Setzler's LCRA MWF 6:15AM Relentless boot camp performed the following workout for time---
20 med ball cleans, 10 burpees, 20 russian twists
18 med ball cleans, 8 burpees, 20 russian twists
16 med ball cleans, 6 burpees, 20 russian twists
....all the way to 12 med ball cleans, 2 burpees, 20 russian twists
Post times below.
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CrossFit Central Christmas party TONIGHT from 7:00-10:00PM
FREE workout at Lululemon on 6th & Lamar tomorrow, Dec. 12th from 7:00-8:00AM
12.10.09 Kelley's Story
BEFORE
AFTER
Kelley who attends Relentless boot camp with Coach Lisa Bender in the MWF 6AM Jack & Adam's class joined CrossFit Central a year ago; however, it was not until this summer that she decided to get serious about her training. Three months later Kelley writes, "YES- Crossfit works. I'm stronger, faster, and leaner than I was on June 1st. I'm still a Smedium, but I look better in my Smedium clothes! Nothing is a cooler feeling when you've been working hard to see results and people notice. I love all of the compliments I've received this summer and it pushes me to work harder." Read more.
12.09.09 Deep Eddy 5:30AM Tu/Th
The Deep Eddy Tu/Th 5:30AM Relentless boot campers used a parking garage for cover during the rainy weather. One of the workouts that morning included the following:
4 rounds for time:
10 wall balls
10 wall slams on L/R
10 burpees
20 lunges
Post times below.
Early morning workouts are no problem for these boot campers. However, if getting up early is difficult for you, Coach Jessica Sharratt gives a good tip on how to jump start your morning with Paleo-friendly coffee.
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FREE workout at Lululemon on 6th & Lamar this Saturday from 7:00-8:00AM. Open to everyone.
12.08.09 Coventional Wisdom vs. Primal Wisdom- Element #9
Coach Megan Parsons received her Kettlebell certification this past weekend in Houston. Read more HERE.
Element #9: Prescription Drugs
Conventional Wisdom: Relieve pain, speed healing, prevent/cure disease, and address genetic frailties. Everyday use can enhance quality of life.
VS.
Primal Wisdom: Mask/exacerbate underlying causes, compromise homeostasis and thus health, and produce disastrous side effects. Simple lifestyle changes can replace vast majority of pills. Wonderful in case of emergencies only!
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FREE workout at Lululemon on 6th & Lamar from 7:00-8:00AM. Open to everyone.
12.07.09 Shake Your Tail Feathers WINNER
Michelle from the Tu/Th 6:30AM Deep Eddy class (center of the pic) was the overall winner for the Shake Your Tail Feather Challenge. Michelle explains that the the challenge "inspired me to learn more about Paleo eating...I was already dedicated and addicted to the workouts but was curious about Paleo. I dedicated this month to eating as clean as I could and to doing a food log. I have always kept a training log, but never a food log. Writing it down every day helped me eat clean and inspired to make new recipes! The month is past...and I am still going...and happier and healthier for it!"
Do you food log? If so, how has it helped you? Post thoughts below.
12.05.09 Free Lululemon Workout
Free boot workout TODAY and the next two Saturdays at Lululemon on 6th & Lamar St.
December 5th, 12th, &19th from 7:00-8:00AM
Attend all 3 workouts in December for a chance to win a piece of free Lululemon apparel and a month of Relentless boot camp.
12.04.09 Jennifer's Story
Jennifer who attends boot camp in the MWF Austin Rowing Club class joined CrossFit Central last May with a nagging hip injury that prevented her from running. "Six months into CrossFit, I am amazed at how much stronger I am. I can actually do push-ups, my squats are much deeper, and my core is definitely stronger. I am both in awe of some of the combinations (like Burpees, pistols, etc.) and fired up to be better at them at the same time. It has definitely given me confidence as an athlete while pushing me to do functional exercises I wouldn't do on my own." Read more.
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FREE boot camp workout at Lululemon on 6th & Lamar.
Saturday, December 5th, from 7:00-8:00AM
12.03.09 American Swing
Boot campers in Coach Chris' M/W 5:30AM Rowing Dock class perform kettlebell American swings during a workout. The American swing can also be modified by using a dumbell if you do not have a kettlebell available.
Read more about the kettlebell swing HERE.
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For time complete the following:
20 swings, 10
19 swings, 9 pushups
18 swings, 8 pushups
....all the way to 11 swings, 1 pushup.
Post times below.
12.02.09 Deep Eddy Park
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Deep Eddy Park located off of Lake Austin Blvd. is home to three Relentless boot camps. Every morning you will find clients getting in a workout before the sun is up. Drop into a class this week at one of the following times and see what Relentless boot camp is all about.
MWF 6:30AM with Coach Crystal
Tu/Th 5:30AM with Coach Jeremy & Megan
Tu/Th 6:30AM with Coach Megan
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FREE boot camp workout at Lululemon on 6th & Lamar
7:00-8:00 AM
Saturday, December 5th
12.01.09 Brandon's Story
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Brandon has seen tremendous success in Relentless Boot Camp with Coach Sarah! Brandon's previous exercise plan consisted of short-lived gym memberships and "keeping an eye" on his calories. After his wife convinced him to try boot camp, he has not looked back.
In 3 months, Brandon lost 30 lbs, weighing in at 185 lbs. on the day of his wedding. "I was happy to see my jaw line in the wedding photos, and I received a lot of compliments from friends and family about the weight I had lost. "
Read more of Brandon's story HERE.
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CrossFit Women's Christmas Party
This party is for ALL CrossFit Women!
Friday, December 4th
7:00pm-10:00pm @ Bonita's House
1503 W. 9th #101
(on the corner of 9th & Highland)
Drinks & heavy hors d'oeuvres will be served!
