Posts during February 2010
02.28.10 Groups of 3
Over 60 clients and non-clients showed up at UTB on Town Lake yesterday to get in a morning workout before starting their day. Everyone broke up into teams of three and completed the following workout:
1. Entire team runs to Deep Eddy Park and back with 1 med ball
2. Complete 3 rounds of the following:
- group of 3 partner pushup - 15 reps total
- group of 3 med ball around the world- 15 reps to the right; 15 reps to the left
- 15 broad jumps per person. Only 1 person jumping at a time.
3. Entire teams runs back to Deep Eddy park and back with 1 med ball
View more pics from UTB here.
02.27.10 Free Workout
Don't miss the FREE Community workout today from 8:30-9:30AM at Town Lake Under the Mopac Bridge (Map). Open to current clients and the public.
Can you guess how med balls and running will be utilized in the workout today?
02.26.10 F.I.T. Workout
Rain, snow, sleet or shine, Relentless Boot Camp will always have class. The MWF 8:30AM Lake Pointe class poses after a garage workout on a rainy day.
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F.I.T. Workout-- Friday Intense Training
21-18-15-12-9-6-3
Front squat with dumbells or kettlebells
Situps
Burpees
Push press with dumbells or kettlebells
Post times and weights used below.
02.25.10 East Austin boot camp
Sanchez Elementary is home to the only East Austin Relentless boot camp. The class used dumbbells in their workout for situps and deadlifts. The class meets every Mon/Thurs from 6:00-7:00PM. March boot camps kick off next week! Reserve your spot at one of our many locations across the city today.
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Sat, Feb 27th from 8:30am - 9:30am UTB: Under the Bridge FREE Community Workout (Map). Open to everyone.
02.24.10 Relentless Adventure Challenge
The Relentless Adventure Challenge is in week 3 of competition. Each team is completing additional workouts, food logging, and paying close attention to nutrition to set themselves up for success for the Finale on March 27th. This past Saturday two of the teams got in an extra workout at Town Lake Under the Bridge with Coach Megan Parsons. View more pics from the workout HERE.
02.23.10 Recipe of the Week
Deep Eddy Park is home to four Relentless Boot Camps in Austin. Classes are held every Tu/Th at 5:30AM as well as Monday through Friday at 6:30AM. The 5:30AM Tu/Th class poses with Coach Jeremy Thiel after class last week.
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Omelet Muffins
- 6 eggs
- 1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces
- 1/2 cup diced vegetables
- 1/4 tsp salt
- 1/8 tsp ground pepper
- 1/8 cup mayonnaise
- 1/8 cup water
- Optional Ingredient Idea: Make a Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the eggs.
Directions:
Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.
In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.
Spoon or scoop into the muffin cups.
Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.
02.22.10 Free Workout
Relentless Boot Camp at Town Lake Under the Bridge is this Saturday, February 27th! This workout is a great way to kick off your weekend and is open to everyone - no experience necessary. Print this Waiver, fill it out, and bring it with you. The Community workout is a perfect way to show your friends and family the program that is getting you fit!
This workout is similar to a CrossFit Central boot camp. Expect body weight resistance exercises, med ball work, and other explosive interval training.
02.19.10 Medicine Ball Training
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Relentless Boot Camp coaches participated in a Dynamax medicine ball training session with owner of Dynamax, Rick Cawley, on Monday. Coach Chris Hartwell incorporated the new medicine ball exercises at the M/W 5:30AM Rowing Dock class the following day.
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F.I.T. Workout-- Friday Intense Training
As many rounds as possible in 20 mintues---
10 broad jumps
10 medicine ball cleans (any object can be used here) [wmv]
5 on right/ 5 on left of wood chops
Finish off with 4x400 meter sprints with 90 seconds rest in between runs.
Post how many rounds below.
02.18.10 Boot Camp is for everyone
CrossFit is designed to get people fit across all fitness domains. Many Relentless clients are runners and use boot camp as their strength/conditioning program to better prepare themselves for upcoming races. Read Mike's Austin half-marathon experience.
02.17.10 New Classes
Relentless Boot Camps span across the entire city. The boot campers pictured above get in a workout at Bee Caves & Hwy 71 at Lake Pointe Community Park every MWF from 8:30-9:30AM. Check out our newest programs below. Reserve a spot today!
Jack & Adam's on MWF 7:00-8:00AM
S. Lamar at Flywheel Fitness on Tu/Th 5:30-6:30AM and 8:00-9:00AM
Round Rock at Cat Hollow Park-Brushy Creek on Tu/Th 6:15-7:15AM
02.16.10 Recipe of the Week
Relentless Adventure Challenge athletes attended the private showing of Food,Inc. at CrossFit Central this past Friday night. Everyone in attendance was challenged to increase their awareness on food quality. Do not miss the Level 1 Nutrition meeting today at 12:15 & 7:00PM at CrossFit Central. Open to all current clients.
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No-Oatmeal
1 small handful of walnuts
1 small handful of pecans
2 tablespoons ground flax seed
1/2 – 1 teaspoon ground cinnamon
1 pinch of ground nutmeg
1 pinch ground ginger
1 tablespoon almond butter
1 banana, mashed
3 eggs
1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
2 teaspoons pumpkin seeds
1 handful of goji berries or fresh berries
Directions:
Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.
Whisk together eggs and almond milk until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.
Stir in the nut mixture. Microwave or gently warm on the stove until the “no-oatmeal” reaches your desired consistency; this should take only a few minutes. In both cases, stir the mixture frequently as it cooks.
02.15.10 Fitness Goals
Relentless boot campers are in the 3rd week of programs and working hard to gear up for Spring. Are you still comitted to your fitness goals set in January? Find a boot camp convenient for your time and area and try it out this week.
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Level 1 Nutrition meeting on Tuesday, February 16th, at 12:15 & 7:00PM at CrossFit Central.
02.12.10 Post-workout Nutrition
Read Coach Zach Thiel's latest thoughts on post-workout nutrition. Please choose accordingly after completing the F.I.T. Workout.
Do we really know about the food we buy at our local supermarkets? Tonight is the showing of Food Inc. at 7PM at CrossFit Central for all Relentless Adventure Challenge participants. Do not forget to RSVP.
F.I.T. Workout-- Friday Intense Training
100 burpees for time. Post times below.
Turksish get ups. Complete 5 on the right then 5 on the left. Then 4, 3, 2, 1. A dumbell can be used in place of a kettlebell.
02.11.10 Wall Balls
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Wall balls are an exercise performed in Relentless Boot Camps. "Currently, we see each major functional movement carrying with it a cardiorespiratory capacity that can be developed independently and in conjunction with other functional movements to provide a superior cardiorespiratory response." Read more on the functionality of the Wall Ball HERE.
How many 6lbs wall ball shots can you perform in 5 mins?
Post scores below.
02.10.10 Movie Night
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Relentless Adventure Challenge athletes attended a Level 1 Nutrition Meeting at CrossFit Central yesterday. Each athlete is dialing in their nutrition, tweaking meals and snacks, and incorporating more nutritious vegetables, proteins, and fats into their diet.
CrossFit Central will be hosting movie night this Friday, Feb 12th at 7:00pm for all Relentless Adventure Challenge participants. Come see Food, Inc. with us - My Fit Foods is providing snacks for the event!
02.09.10 Recipe of the Week
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Relentless Adventure Challenge Nutrition meeting today at 12:15 & 7:00PM at CrossFit Central.
Coach Jeremy Thiel is the co-owner of CrossFit Central and a Relentless Boot Camp coach. Read his insight on boot camp.
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Baked Tilapia with Mango Salsa
2 large, ripe mangos
1/4 jalapeno pepper
1/4 c red onion
1/4 bunch cilantro
2 lime wedges
2 Tilapia fillets
Place two Tilapia fillets in baking dish with light olive oil and diced garlic. Bake at 350 degrees for 15 minutes, depending on thickness of fish.
Flesh and dice mangos. Chop cilantro, jalapeno, and red onion. Mix together and add lime juice. Makes about 3 cups. This salsa is great on its own or as a compliment to any white fish.
02.08.10 Week 1
Thank you to everyone who volunteered and participated in the Relentless Adventure Challenge on Saturday. Week 1 starts today! All teams are required to attend the Nutrition meeting on Tuesday, February 9th at 12:15PM or 7PM at CrossFit Central. Each team is collectively committing to enhance their knowledge on nutrition and food log for the next 7 weeks.
View more pictures from the Relentless Adventure Challenge benchmark workout HERE.
02.07.10 The Race begins...
The Relentless Adventure Challenge race took place yesterday morning at UTB. Every team completed the workout under 45 minutes. Over the next seven weeks these 9 Relentless boot camp teams are taking their fitness to a new level. Focused training, nutrition, a team coach, and goal setting are the base of this challenge. More pics from the Adventure Challenge coming soon.
Check out Coach Megan Parsons' recap of Saturday.
02.05.10 Kick-off Party
The MWF 6AM Austin Rowing Club class incorporated parallettes in their workout this week to gear up for the Relentless Adventure Challenge race on Saturday. Parallettes will be another piece of equipment utilized on race day. The kick-off party is tonight at 7PM at RunTex on Lake Austin Blvd. for all athletes competing in the challenge.
We are looking for volunteers for the Relentless Adventure Challenge on Saturday from 6:30-8:30AM. If you would like to help out email Kelley Delesandri at kelleydelesandri@crossfitcentral.com
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F.I.T. Workout-- Friday Intense Training
4 rounds for time--
25 frog jumps
20 dumbbell or kettlebell swings
25 sumo deadlift high-pull with dumbbell or kettlebell
400 meter run
Post times and weights used below.
02.04.10 North Austin Boot Camp
The Tu/Th 6:15AM Anderson High School class is currently the only Women's-only Relentless Boot Camp. If you and friends have a time and location not listed on our website for a potential boot camp, then please contact us at info@relentlessbootcamp.com.
02.03.10 Kayacking at ARC
This past Sunday the boot campers competing in the Relentless Adventure Challenge braved the cold weather and learned how to properly kayak from professional instuctors at Austin Rowing Club. Check out pictures from the clinic HERE.
How else will the kayaks be used on competition day? All details for the race course will be revealed on Friday night at the kick-off party at RunTex on Lake Austin Blvd at 7:00PM.
02.02.10 Austin Rowing Club
Four of the 8 boot campers pictured above from the MWF 6AM Austin Rowing Club class are taking on the Relentless Adventure Challenge that kicks off this Friday. The only race detail released thus far is kayaking. Stay tuned for more information.
02.01.10 1 mile Benchmark
February programs kick off today. The benchmark workout for Relentless boot campers is a timed 1 mile run. Three months later each boot camper will run the same course again to measure improvement.
The cold weather did not stop people from coming out to UTB on Saturday. A current CrossFit Central client, Lisa, celebrated her 1 year UTB Anniversary. View pictures from UTB here.
