Posts during March 2010
03.31.10 Abdominal Exercises
The M/W/Th 5PM LCRA class performs a circuit of abdominal exercises. David & Katie knock out baskets followed by russian twists. What is your favorite medicine ball abdominal exercise? Post comments below.
Ab Workout- 3 rounds
10 cradles, 20 russian twists, 20 plank knees-to-elbows
The Trojan Challenge is officially open for registration. Spots are filling up fast! Reserve your spot today.
03.30.10 Emily's Success
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Emily is in the 5:30AM M/W Rowing Dock boot camp. She has been a client for almost 2 years, but had to take some time off due to an injury while training for a marathon. Recently, Emily returned to class and has been working hard and pressing full speed ahead. This past weekend she competed in the Zooma half-marathon. Immediately after the race she emails Coach Chris and says, "Finish!! 10:12 pace! Thank you CrossFit!!"
Recipe of the Week-- Cocoa & Coconut Snacks
Ingredients:
1/2 cup each:
- Almonds
- Walnuts
- Pecan nuts
- Hazel nuts
- Pumpkin seeds
- 3-6 dates
- 2-4 tablespoons virgin coconut oil
To taste:
- Unsweetened cocoa powder
- Freshly ground coffee
- Shredded coconut
Directions:
Run the nuts and pumpkin seeds in a food processor until ground into a fine flour. Remove the nut flour and grind the dates and shredded coconut in the food processor until smooth. Mix these ingredients together with coffee and cocoa powder according to taste. Finally, add the coconut oil and mix it all together by hand. Roll the paste into small nibbly balls and sprinkle them in shredded coconut. Refrigerate.
03.29.10 April Benchmark Workout
April programs start today and run through April 23rd. The last week of April will be Spring Cleaning and May classes will begin on May 3rd. The benchmark workout for April is The Ladder. The workout consists of the following exercises below and then repeat back up the ladder.
50 situps
40 PVC shoulder press
30 squat jumps
20 sprawls
10 pushups
Post times below.
View pics from the Relentless Adventure Challenge finale HERE. Registration for the Trojan Challenge opens on Tuesday at noon!
03.28.10 Partner Workouts
Partner workouts in boot camp are a great way to reduce rest time, stay focused, and have fun. The MWF 8:30AM Lake Pointe class partnered up and participated in partner jumping-air squats with a clap,med ball overhead throws, and partner pushups.
The Relentless Adventure Challenge finale was a total success yesterday. Team Showout finished the workout with the fastest time at 27:45- 3:33 faster than 7 weeks ago . Stay tuned for the overall winner and pictures from the Challenge.
03.27.10 Tabata
Jen & Bryan in the MWF 6:00AM Austin Rowing Club boot camp knock out seated medicine ball shoulder presses tabata-style. Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 rounds. Pick a movement and tabata in the sunshine. What is your favorite tabata exercise?
03.26.10 New Boot Camps
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Relentless Boot camps are popping up all around Austin in April and just in time for the warm weather. Two of our newest locations are Tu/Th 5:30PM at Brentwood Park & Tu/Th 7:00AM at Jack & Adam's. Read about Coach Lisa Thiel's current classes at Jack & Adam's. April classes begin on Monday, March 29th. Reserve your spot!
No UTB on Saturday. We are hosting the Finale for the Relentless Adventure Challenge at 7:30AM at the same location. Stop by and cheer on the participants as they battle for the 1st place finish.
F.I.T. Workout-- Friday Intense Training
10 rounds- 10 air squats, 10 broad jumps
then... 5 rounds- 5 dumbell or kettlebell cleans, 5 pushups
then... 3 x 5 min intervals of running, rowing, biking or swimming with 3 mins rest in between
03.25.10 Train like a Trojan
Are you ready to battle with the Trojans? The 8-week Trojan Challenge kicks off on May 8th and is open to all Relentless boot campers- limited to 100 people. Registration opens on Tuesday, March 30th at noon!
We are looking for volunteers for the finale of the Relentless Adventure Challenge on Saturday. Contact Kelley at kelleydelesandri@crossfitcentral.com if you can help out from 6:30-8:30AM.
03.24.10 2 Year Annivesary
Relentless Boot Camps have been going strong for over 4 years. This month 2 boot campers in Coach Zach Thiel's LCRA M/W/Th 6:30PM LCRA class celebrate 2 years of getting fit. Read their story HERE.
Level 1 Nutrition meeting tonight at CrossFit Central RunTex on Lake Austin Blvd at 7:00PM.
03.23.10 Recipe of the Week
The M/W 5:30AM Rowing Dock class completes a workout with Kettlebells before the sun rises twice a week.
This Saturday is the finale for the Relentless Adventure Challenge. Nine teams will take on the final workout to compete for a chance to win the grand prize, which includes a Dynamax medicine ball for each team member as well as dinner with the entire team and coach. Email Kelley Delesandri at kelleydelesandri@crossfitcentral.com if you can volunteer on Saturday from 6:30-8:30AM.
- 1 cup Sweet Potato
- 1 Avocado
- 1 Tbs Lime Juice
- 1 Tbs Olive Oil
- 2 Gloves Garlic
- 120g Smoked Salmon
Boil the sweet potato until it softens. Mash together the avocado and sweet potato and add finely chopped garlic, the lime juice and olive oil. Allow to cool in the refrigerator. Lay out the salmon in strips and place a few spoons of the mash on the salmon. Roll the salmon up like a sushi roll. Serves one.
03.22.10 Brentwood Park
March programs are finishing up this week and April classes launch on Monday, March 29th. A brand new boot camp is starting at Brentwood Park in April on Tu/Th at 5:30PM. Reserve a spot today.
Level 1 Nutrition meeting this Wednesday at CrossFit Central RunTex on Lake Austin Blvd at 7PM.
03.21.10 Fun in the Sun
A group of Relentless boot campers got together Friday evening at Red's Porch to socialize, exchange CrossFit wisdom, and meet new athletes in other classes. There are 19 Relentless Boot Camps in Austin. Find one near you and try a class for FREE.
03.20.10 Med Ball exercises
The Tu/Th 6PM Dick Nichols class lines up and performs 50 overhead medicine ball throws followed by 50 chest passes. Visit the Dynamax Med Ball website for multiple exercises to perform on your own with a med ball. What is your favorite med ball exericse? Post comments below.
03.19.10 F.I.T. Workout
Come join the Relentless Boot Camp community tonight at 6:00PM at Red's Porch for Happy Hour.
F.I.T. Workout-- Friday Intense Training
4 rounds--- "20s"
20 lateral jumps (jump side to side over some object)
20 sumo-deadlift high pull
20 pushups
20 situps
20 squats
Post times below.
03.18.10 Boot Camp & Endurance
Laura is in the Tu/Th 5:30AM Deep Eddy class. She recently ran in the TX Independence Relay. A 204 mile relay from The Come and Take it Monument in Gonzalez, TX to the San Jacinto Monument in Houston, TX. "It took our team of 12 approx 30 hours to complete; my total milage was a bit over 16. The hard part is little to no sleep (about 5 non-consecutive hours where ever you could get it). It was an absolute blast."
What is your Race Calendar for 2010? Email info@relentlessbootcamp.com your upcoming races, as well as, your previous races and pictures so we can highlight you on the website.
03.17.10 Triple Threat
Team Generals Triple Threat has been going the extra mile to better secure a winning spot on Saturday, March 27th, at the Relentless Adventure Challenge Finale. Read more about The General and her teammates weekly training and nutrition over the past 6 weeks.
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Relentless Boot Camp Happy Hour on Friday, March 19th 6:00PM at Red's Porch. Everyone is invited-- clients and non-clients.
03.16.10 Recipe of the Week
Do not miss the Level 1 Nutrition Meeting today at 12:15 & 7:00PM at CrossFit Central. Bring your food logs if you have started journaling. What is the biggest dietary change you want to make? Post comments below.
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Italian Sausage Meatballs with Fresh Herbs
Ingredients:
- 1 lb ground beef (or bison)
- 1 lb sweet Italian sausage
- 2 cloves garlic, minced
- 1 sprig fresh rosemary, minced
- 3 sprigs fresh thyme, minced
- 1 long sprig fresh oregano, minced
- 1/4 cup roughly chopped flat leaf parsley
- 1/2 small yellow onion, roughly chopped
- 1/2 cup almond meal
- 2 eggs, whisked
- 1 tsp red pepper flakes
- A few grinds black pepper
- 1/4 cup cream (optional)
- 1/2 cup finely shredded parmesan (optional)
- 1/4 cup bacon fat
Directions:
Remove the Italian sausage from its casing. Mix all of the ingredients, except bacon fat, together until well combined. With lightly oiled hands, roll the meatballs into the desired size. To cook, heat bacon fat in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned. Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.
03.15.10 Hill Sprints
The MWF 8:30AM Lake Pointe boot camp throws up the Double Cs after completing 5 hill sprints. What is your favorite way to celebrate a successful run?
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Nutrition meeting on Tuesday, March 16th at 12:15 & 7:00PM at CrossFit Central
03.14.10 Week 6
The Relentless Adventure Challenge is in week 6 of competition. Only 2 weeks remaining until all 9 teams come together on Saturday, March 27th to compete in the finale. The overall winner is determined based on weight loss, body fat loss, and improvement on the benchmark workout. Who is going to take 1st place?
03.13.10 New Boot Camp Coaches
Heather, Karen, & Stacey are 3 of the newest up and coming Relentless Boot Camp coaches at CrossFit Central. Every Thursday these ladies are meeting with current boot camp coaches to get trained up on coaching, programming, and business development. Stay tuned for new boot camps opening around town with these women.
03.12.10 F.I.T. Workout
The MWF 6AM Jack & Adam's boot camp holds side planks during a workout. Come out and meet the entire Relentless Boot Camp community next Friday, March 19th at 6PM for Happy Hour at Red's Porch.
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F.I.T. Workout-- Friday Intense Training
10 rounds-
10 pushups, 20 suitcase situps
then...
5 rounds-
100 m sprint
20 overhead squats
20 push press
Finish the workout with 60 second side plank holds on the left & right.
Post times below.
03.11.10 Do not delay
The MWF 8:30AM boot camp at Lake Pointe is growing like wild fire. Two new women joined the crew this month and have jumped into the workouts full speed ahead.
Regardless of your fitness level, age, or the date you can start a class, we desire for everyone in Austin, TX to join a Relentless Boot Camp. Do not delay, find a boot camp today! Contact us at info@relentlessbootcamp.com for times and locations.
03.10.10 Winter Olympics Workout
The MWF 6:00am class at Austin Rowing Club took on a Winter Olympic workout with Coach Alex Janss. Try the workout at home and post times below.
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Level 1 Nutrition Meeting at CrossFit Central on Tuesday, March 16th at 12:15 & 7:00PM for current clients
03.09.10 Recipe of the Week
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Daylight saving time is just around the corner, and the morning boot camps are enjoying the warmer weather and the sun rise each day. The 6:30AM Tu/Th Deep Eddy class poses after class in the bright sunshine.
Coach Carey Kepler talks about being a Relentless Boot Camp coach.
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Recipe of the Week: High Protein Chicken Pizza. Go HERE for directions and ingredients.
03.08.10 Max Pushups
The 6PM Tu/Th boot camp in South Austin at Dick Nichols Park powers through max pushups in their workout. The top score for pushups done on toes in a minute was 35.
The Relentless Adventure Challenge is in week 5. Read the latest update from an athlete on Team Showout.
03.07.10 Station Work
The Tu/Th 6:15AM Womens-Only boot camp at Anderson HS participated in a timed station workout. Lunges, renegade rows, med ball situps, and dumbbell cleans were a part of the workout.
We are in week 2 of classes. It is never too late to drop-in to a boot camp each month. Try out a class this week for FREE.
03.06.10 Running...
Every Relentless Boot camp is equipped with Dynamax medicine balls, run ladders, PVC pipes, and cones. Running is another vital component in our classes. Many current clients use boot camp to improve their core strength and enhance their running program.
When is your next race? Find a boot camp in your area to step-up your training regimen.
03.05.10 Celebrate Victories
Relentless Boot Campers celebrate success in all aspects of life, not just in boot camp. Angi in the 8:30am MWF Lake Pointe class celebrated the USA vs. Canada hockey win by showing up to class in her Canada Hockey jersey.
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F.I.T. Workout-- Friday Intense Training
Annie, are you ok?
50-40-30-20-10
Double unders - triple the rep scheme above if you do single jumps
Situps
Finish with 4 x 200m with 30 sec rest; 2 x 400m with 60 sec rest; 1 x 600m
Post times below.
03.04.10 Are you Relentless?
Nine teams of three took on the Relentless Adventure Challenge 4 weeks ago and each week they are getting closer to reaching their goals and the participating in the finale on March 27th. Some of the teams get together through out the week or the weekend to partake in the assigend Endurance workout for the week. This week is 1 mile repeats.
Coach Carey Kepler discusses accountablity at her Anderson HS boot camp. Are you one of the 5 she is looking for in her class?
03.03.10 South Austin Boot Camp
Flywheel Fitness is home to 2 new boot camps in Austin. The 8:00AM Tu/Th class kicked off yesterday morning. Everyone used the Concept 2 Rowers in the workout along with dumbbells and medicine ball exercises.
Spring is around the corner and the weather is warming up daily. Read Coach Lisa Thiel's thoughts on getting ready for Spring. Interested in a Relentless Boot Camp around town? Contact us at info@relentlessbootcamp.com for more information.
03.02.10 Recipe of the Week
The 5PM M/W/Th LCRA class performs lunges in their workout. This class is located on the top of the LCRA parking garage on Lake Austin Blvd.
Relentless boot campers are trying new alternatives each week to make their diet more nutritious. Below is the recipe of the week. Baba Ghanoush is a great subsitute for hummus.
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Ingredients-
- 1 eggplant
- 1-2 tablespoons tahini
- 1 teaspoon minced garlic
- Cardamom (optional)
- Salt
- Pepper
Directions:
Heat oven to 450 degrees. To prevent the eggplant from exploding, pierce the vegetable four or five times and cook for 30 minutes on a regular baking sheet.
When eggplant is done, place on a cutting board and slice off both ends. In colander over the sink, begin to peel away the skin. Allow the body to drain, by cutting the eggplant in half lengthwise and lightly squeezing above colander so that some fluid drains out.
Place eggplant slices into food processor and blend until thoroughly pulverized. Transfer to a bowl and add remaining ingredients, mixing until smooth. Add salt and pepper to taste.
03.01.10 Benchmark Workout
March programs start today. Spring is the perfect time to join a community of people and get fit. The 6:30AM Tu/Th Deep Eddy class poses after a morning workout. Find a convenient boot camp time and location and try out a class for FREE.
The benchmark workout this month for all Relentless boot campers is the following:
Max reps for 1 minute: Pushups, Situps, Squats.
Post scores below.
