Posts during January 2010
01.31.10 Congratulations
Relentless boot campers were given a 1000 pushup challenge for the month of January to gear up for the Relentless Adventure Challenge. Today is the final day to complete all pushups. Congratulations to everyone who conquered the goal!
01.29.10 Relentless Adventure Challenge
Relentless Adventure Challenge kicks off in 1 week from today. Team spots are almost full! Reserve your spot TODAY!
F.I.T. Workout---Friday Intense Training
21-18-15-12-9-6-3
Dumbbell front squat
Dumbbell deadlift
Dumbbell shoulder or push press
Burpees
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8:30am - 9:30am UTB: Under the Bridge Community Workout (Map)
This workout is similar to a Relentless Boot Camp. Expect body weight resistance exercises, med ball work, and other explosive interval training.
UTB: This Saturday's UTB will be capped at only 60 people. It will be 1st come first serve so get there early!
01.28.10 New U with O2
Relentless Boot Camps and CrossFit Central exhibited at the American Lung Association's O2 Society's kick-off event, "New U with O2," at the Lance Armstrong Foundation last week. We had the opportunity to provide attendees with assistance in making their New Year's goals a reality, the most common being: quitting smoking, lose weight, exercise more, and eat better.
The Relentless Adventure Challenge is a week away and the perfect jump-start to reach your New Year's goals. Sign up HERE.
01.27.10 1000 pushups
Half of the class in the 6:30AM Tu/Th Deep Eddy class has completed their 1000 pushups for the Strength by Body Weight Challenge with still 5 days left to complete the goal. How many pushups have you completed?
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8:30am - 9:30am UTB: Under the Bridge Community Workout (Map)
This workout is similar to a Relentless Boot Camp. Expect body weight resistance exercises, med ball work, and other explosive interval training.
01.26.10 Intro to Kayaking Day
How are your kayaking skills? All Relentless Adventure Challenge participants get a complementary crash course in kayaking this Sunday, January 31st, at the Rowing Dock at 10:00 or 11:00AM to gear up for competition.
Sign up HERE for Intro to Kayaking Day with professional instructors.
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Only 8 team spots left for the Relentless Adventure Challenge. Reserve your spot.
01.25.10 Complementary Workouts
Relentless boot campers are gearing up for the Relentless Adventure Challenge that is only 10 days away. The MWF 6AM Austin Rowing Club class finished off their workout with a friendly competion of wall sits. Read more HERE.
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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.
UTB: This Saturday's UTB will be capped at only 60 people. It will be 1st come first serve so get there early!
01.22.10 A Boot Camp in Your Area!
Relentless Boot Camps are popping up all over Austin, as well as our newest boot camp location in Round Rock. Three of our newest boot campers pose after their Tu/Th 6:15AM workout at Cat Hollow Park.
The Relentless Adventure Challenge is 2 weeks away. Reserve your spot TODAY!
F.I.T. Workout---Friday Intense Training
1 mile run
100 pushups, 200 situps, 300 air squats
1 mile run... scale as needed
Post times below.
01.21.10 10 days left...
The 6PM Tu/Th Dick Nichols boot campers are taking on the Strength by Body Weight Challenge with a relentless attitude to gear up for the Relentless Adventure Challenge. Only 10 days left. Check out what boot campers are saying about the challenge.
How many pushups have you completed thus far? Post reps below.
01.20.10 Bring a Friend
The Relentless Adventure Challenge is only 3 weeks away and the team spots are filling up quickly. Invite a friend to boot camp this week or try out a class with a friend. Relentless Boot Camp is the perfect avenue to reach your fitness goals as well as workout with friends. When 2 new boot campers sign up you save $90. Read more HERE.
Only 9 spots left for the Relentless Adventure Challenge. Sign up today.
01.19.10 Paralletes
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Boot campers in the MWF 6:15AM LCRA class utilize parallettes in their workout. "Parallettes are an indispensible piece of training equipment. Fortuntately, they are inexpensive, easy to make, light, and portable. With bodyweight exercises alone, incredible strength can be developed simply by selecting positions that will increase muscle loading." Read more HERE.
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Nutrition meeting TODAY at CrossFit Central at 12:15 & 7:00PM
01.18.10 Team Work
Vanessa and Jane in the MWF 8:30AM Lake Pointe class are teamed up for the Relentless Adventure Challenge. They partner up during class to learn more about each other's strengths and weaknessess to be better prepared for competition.
Find a group of 3 and take on the Relentless Adventure Challenge!
01.15.10 Happy Hour Today
Coach Chris Hartwell's 5:30AM M/W boot camp at the Rowing Dock is 1 of 3 Relentless Boot Camps with the ability to utilize the Concept 2 Rower. The brand new boot camp on S. Lamar at Flywheel Fitness every Tu/Th 5:30AM as well as the Austin Rowing Club class every MWF 6AM also use rowers.
F.I.T. Workout---Friday Intense Training
Tabata pushups-- 20 seconds of work followed my 10 seconds of rest for 8 rounds
Tabata squats
5 cone suicides-- 5 rounds. 30 seconds rest in between each round.
Plank hold for 60 sec. Rest 15 sec. Complete 3 rounds.
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Happy Hour TODAY at 219 West on 4th & Lavaca starting at 5PM for all Relentless boot campers and friends.
01.14.10 Little Stacy Park
Coach Sarah Mount's boot campers in the 6:15AM M/W Little Stacy Park class are gearing up for the Relentless Adventure Challenge by taking on hill runs on uneven terrain, burpees, squats, pushups, and much more.
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The finale for the Relentless Adventure Challenge has changed to March 27th. Check out all the details HERE.
01.13.10 Core Class
Jack & Adam's Bicycle is home to 3 Relentless Boot Camps Monday-Friday. Boot campers can also add an additional free workout into their fitness program each week at Jack & Adam's Bicycle's Core Class with Coach Alex Janss.
Every Wednesday, 5:30-6:30PM at Jack & Adam's Bicycle's. Bring a towel. mat, and water. Come join the fun this evening!
01.12.10 Are you Relentless?
Relentless Adventure Challenge is the ultimate event for motivated, outgoing, team-oriented athletes. This Race will be held on unique Relentless Boot Camp locations across Austin. Each team will conquer obstacles and 1 team will be defined as the ultimate winner.
Are you Relentless??? Sign up today.
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Happy Hour for all boot campers at 219 West Friday, January 15th at 5PM. More details HERE.
01.11.10 Laura's Story
Laura is a Relentless boot camper in the Tu/Th 5:30AM Deep Eddly class. "Prior to CrossFit Central my daily workouts had become monotonous and I wasn't seeing results. I also had participated in numerous sprint distance triathlons and had seen no improvement in my finish time." Read more HERE.
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Only 10 spots left for the Relentless Adventure Challenge. Sign up today. Let your coach know if you want to participate and do not have a team of 3.
01.08.10 F.I.T.
Relentless boot campers in the 8:30AM MWF Lake Pointe class get F.I.T. -- F.I.T is the acronym for Friday Intense Training
Every Friday a F.I.T workout will be posted. Stay tuned.
F.I.T. Workout---
5 rounds--- Do not set the dumbell or kettlebell down until all swings are completed.
20 power swings w/ 2 dumbells or kettlebell
15 russian swings w/2 dumbells or kettlebell
10 american swings w/2 dumbells or kettlebell
5 burpees
After all 5 rounds are complete....finish off with a tabata sprint/jog. Sprint for 20 seconds, jog for 10 seconds for a total of 8 rounds.
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How many pushups have you completed for the Strength by Body Weight Challenge? Post totals below.
01.07.10 Registration Now Open
Coach Randal Setzler's LCRA MWF 6:15AM class. Can you name the exercise performed at the end of the video?
Registration for the Relentless Adventure Challenge is NOW OPEN! This Challenge is limited to the first 14 teams who sign up - don't miss out. Sign Up for this Challenge.
01.06.10 Cold Weather Training
Coaches Jeremy Thiel, Lisa Thiel, and Zach Thiel dress in layers for early morning boot camps across Austin. It is important to continue to exercise even when the weather is cold outside but safety is important. Below are tips on how to exercise outside during the winter months:
- Layer it on. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat.
- Protect your extremities. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece.
- Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.
- Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise.
Read more HERE.
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RELENTLESS ADVENTURE CHALLENGE OPENS TODAY AT 12:00PM. This is a team challenge designed to help you reach your goals in 2010 and get fit. Only 14 team spots are available! More details HERE.
01.05.10 January Benchmark
The Tu/Th 6PM Dick Nichols boot campers perform overhead squats during warmup. The benchmark workout for January is The Ladder. Every Relentless boot camper completed the following for time and will be reassessed on the same workout in 3 months:
The Ladder--
50 situps
40 PVC pipe shoulder press
30 squat jumps
20 sprawls
10 pushups...then work your way back up The Ladder
Post times below.
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NEW BOOT CAMPS:
S. Lamar class at Flywheel Fitness Studio on Tu/Th 5:30AM
Round Rock class at Cat Hollow Park on Tu/Th 6:15AM
Jack & Adam's on MWF 7:00AM
01.04.10 Strength by Body Weight Challenge
The month of January is the Strength By Body Weight Challenge. The Sanchez Park M/Th 6PM boot campers practice their pushups in class. The goal is to complete 1000 pushups by January 31st. Read more HERE.
All boot camps start back up today. It is not too late to join a class and make a change in 2010!
01.01.10 Happy New Year
Coach Zach's LCRA boot camps at 5:00PM & 6:30PM M/W/Th stay focus as they power through the warm-up. Make your fitness goals happen this year with Relentless Boot Camp. All classes start on Monday, January 4th.
Holiday Workout-
3 rounds:
21 dumbell or Kettlebell swings
15 front squats with dumbells or kettebell
9 burpees
400m run
Post times below.
