Posts during July 2010
07.31.10 Free Community Workout
Come hang out with the Relentless crew today at 8:30am at Townlake under the Mopac Bridge (Map) for a free community workout. Open to current clients and the public. The workouts is capped at 60 people. Get there early!
ATTENTION: For all the veteran boot campers, do not miss out on the sand bag workout at UTB today.
07.30.10 The Suz
Suzanne is a 3x/week Relentless athlete in the MWF 6:15am LCRA class and has been with CrossFit Central for over a year. She also has added Kettlebell classes to her weekly schedule. The workout below is known as "THE 27" due to her 27th birthday or you can call it "The Suz" to give tribute to Suzanne D.
F.I.T. Workout-- Friday Intense Training
The Suz-- 27 reps for each 27 techniques
1 russian twist
2 tuck jump
3 push press
4 lunge
5 situps
6 cowboy squats
7 med ball extensions
8 mtn. climbers
9 butterfly crunch
10 air squat
11 med ball slam
12 back extension
13 table tops
14 skaters
15 OH squat
16 jumping jacks
17 seated med ball press
18 pushup
19 1/4 squat rotation
20 med ball deadlift
21 calf raises
22 bicycles
23 med ball swing
24 wall ball
25 side throw (L)
26 side thorw (R)
27 Burpees
07.29.10 Vernon B. Workout
Vernon is in the 6:30am Relentless Boot Camp at Deep Eddy Park five days a week! He has been a client for over a year and has lost 20lbs since joining class. Coach Heather Reed writes, "...taking it to the next level with his 12 kg kettle bell and 10 lb medicine ball." The Vernon B. workout is in honor of him and all his success.
View the workout HERE.
07.28.10 The Carrie
Carrie is in the Tu/Th 6:30am Relentless class at Jack & Adam's. She recently competed in a marathon and did extremely well due to the cross training provided with boot camp. The workout below is in her honor.
07.27.10 Mike O' Workout
Mike is in the Tu/Th 6:30am Relentless Boot Camp at Deep Eddy Park. He has been a client for over a year, a December 2009 success story, and continues to see tremendous strength and endurance gains. The Mike O' Workout is in honor of him and all his success. View the workout HERE.
07.26.10 Sizzle-Lean Workout
The 5pm M/W/Th Relentless Boot Camp at LCRA parking garage shows up each week in the TX heat and powers through an intense yet fun workout. The Sizzle-Lean workout is in honor of their class. Go HERE to view the full workout. Post times below.
FREE Community workout Saturday, July 31st, from 8:30-9:30AM at Town Lake Under the Mopac Bridge (Map). Open to current clients and the public. The workouts is capped at 60 people. Get there early!
07.25.10 Swing the Bell
The MWF 8:30am Lake Pointe class starts off class with 4 rounds of 12 American swings, 12 Russian swings, and 12 pushups. The rain location for Lake Pointe and the Bee Caves Park location is at the Galleria. Rain or shine all Relentless boot camps have class. Make certain to check with your coach for alternate rain locations.
07.24.10 Sand Bags
Tim & Mike from the Tu/Th 6:30am Deep Eddy Relentless class made up their very own sand bag workout at Deep Eddy while all Relentless coaches were out of town week. What is your favorite at-home workout combination?
Read a quick salmon recipe idea from Coach Stacey Lashley.
07.23.10 F.I.T. Workout
The Tu/Th 6:15am Relentless class at Anderson High School poses for a picture after a workout. This class is no longer a Women's Only boot camp and is now open to everyone. Join 1 of 20 Relentless Outdoor classes today.
F.I.T. Workout-- Friday Intense Training
Workout 1--
400m run
3 rounds:
20 American swings
15 deadlift
10/10 clean & press
400m run
Workout 2--
Tabata This:
20 seconds of work followed by 10 seconds of rest. Complete all 8 rounds before moving to the next exercise. The goal is to keep all reps consistent for each movement.
Power swing, Pushup, KB situp, KB Front squat
07.22.10 Deep Eddy Park
The 6:30am MWF Relentless Boot Camp at Deep Eddy Park is filling up quickly and excited about achieving their goals. Only 1 more week of classes are left in July and August classes kick off on 8/2. Have you reached your summer fitness goals? Find a class in your area today.
FREE Community workout next Saturday, July 31st, from 8:30-9:30AM at Town Lake Under the Mopac Bridge (Map). Open to current clients and the public. The workouts is capped at 60 people. Get there early!
07.21.10 The Carter Workout
Carter Craig is in the Tu/Th 6:30am Relentless Boot Camp at Jack & Adam's. Carter's favorite exercises are squats pushups, and situps and she is 5ft. tall. Hence, the workout below is in her honor.
5 rounds: 12 Squats, 12 Push ups, 12 sit ups
Post times below.
07.20.10 Hollywod
Holly attends the M/W 6:15am Relentless Boot Camp at Little Stacy Park. She gives all out effort everyday and does not mind dirt, sweat, and tears. The workout below is in her honor.
3 rounds for time:
20 dumbbell swings at bottom of hill
Sprint to top of hill
Across field, down short hill to bball court
20 dips
20 med ball cleans
60 russian twists
20 wall balls
Post times below.
07.19.10 Merrily P. Workout
Merrily attends the 6:30am MWF & 5:30am Tu/Th Relentless Boot Camp at Deep Eddy Park. She has been working out with CrossFit Central since 2007 and was one of the first success stories.
View the Merrily P. workout HERE. Post times below.
07.18.10 Kettlebells
Kettlebells have become a key component in Relentless outdoor classes. A team of Relentless and Kettlebell Central athletes competed at Kettlebell Punch Gym long cycle competition last week. Read Coach Christ Hartwell's recap of the event.
The Deep Eddy Tu/Th 6:30am class used their kettlebells to perform the following:
3 rounds--
8/8 1-legged deadlifts
15 american swings
15 pushups
Reminder: No classes Monday & Tuesday this week. All Relentless Boot Camps resume class as scheduled on Wednesday, July 21st.
07.17.10 Drink Greens
Team Warrior from the Trojan Challenge circles up and gears up to refuel after the finale workout. Nutrition is key to recovery with 2x and 3x a week Relentless outdoor workouts. Coach Megan Parsons discusses the importance of getting Greens in your diet with a simple drink. What is your favorite green drink? Post comments below.
07.16.10 F.I.T. Workout
The MWF 6:30am Deep Eddy Relentless Boot Camp partners up and performs overhead situps and kettlebell swings. What kettlebell weight do you use in class?
F.I.T. Workout-- Friday Intense Training
As many rounds as possible in 20 minutes-
20 pushups
30 American swings
40 air squats
50 overhead situps with med ball
run 400m
07.15.10 The Joy Workout
Joy attends the MWF 6am Relentless Boot Camp at Austin Rowing Club. Joy has been a client for almost 1 year and has lost 16lbs, 7.25% body fat, and over 19 inches.
View the Joy workout in her honor HERE.
07.14.10 The Lezlee O. Workout
Lezlee attends the Deep Eddy 5:30am Tu/Th Relentless Boot Camp. She has only been in classes for 4 months. Her attitude and efforts embody what CrossFit is all about. Her strength and endurance levels have improved tremendously! In honor of Lezlee's continued hard work and success, the workout below is dedicated to her.
The Lezlee O.-
3 rounds:
25 russian twist
15 American swings
15 Russian swings
10/10 1-arm deadlifts
25 russian twists
400m run
07.13.10 Recipe of the Week
Relentless Boot Camps hosted the 2nd round of Battle Your Buddy at the Jack & Adam's Couples Tri this past Sunday. Two athletes or spectators raced against their partner on the run ladder to test agility and speed. Read more about Coach Stacey Lashley's experience at the Tri.
View pictures from the Couple's Tri HERE.
The Recipe of the Week is compliments of Marinda in the Tu/Th 6pm Relentless boot camp at Dick Nichols.
Chocomole!
1 ripe avocado
1/3 cup real maple syrup
1/3 cup cocoa powder
1 tsp vanil
1/4 tsp salt
1/4-1/2 cup water (add to desired consistency)
Put all ingredients in a blender and mix.
07.12.10 Suzette's Workout
Suzette recently competed in the Garage Gym Throwdown with Coach Lisa Thiel. They stop for a picture with her daughters before the workout. Suzette attends the M/W/Th 6:30pm Relentless Boot Camp at LCRA on Lake Austin Blvd. Since joining CrossFit, Suzette has lost over 40lbs and 13 inches just during the 7-week Trojan challenge. Not only has her physique transformed, but her drive and passion is intoxicating to all.
View the workout in Suzette's honor HERE.
REMINDER: No class July 14th-20th. Classes resume on July 21st.
07.11.10 How fast are you?
The 6:30am Tu/Th Deep Eddy class took on the Scott V. workout this past week. How fast did you complete the workout. Post times below.
Are you staying hydrated during the hot summer months in Relentless outdoor classes. Read Coach Heather Reed's tips on staying hydrated.
07.10.10 Relay Race
The 5:30am M/W Relentless Boot Camp at the Rowing Dock poses with med ball bags. In class, med ball bags are not only used to carry the medicine balls, but also used to throw over your back in a relay race. How fast can you race 100 yards with three 6lb med balls in a bag?
Christine and Ryan took on the Trojan Challenge a few weeks ago. Read about their success HERE.
07.09.10 F.I.T. Workout
The 6:30am Tu/Th Relentless Boot Camp at Deep Eddy Park partnered up and performed overhead situp throws after completing the following workout:
F.I.T. Workout-- Friday Intense Training
Walking lunge- 100ft
21 pushups, 21 situps
Walking lunge- 100ft
18 pushups, 18 situps
.....continue to decrease by 3 reps until you end with Walking lunge- 100ft, 6 pushups, 6 situps.
Post times below.
07.08.10 Deb's Workout
Deborah attends the M/W/Th 5pm Relentless Boot Camp at LCRA on Lake Austin Blvd. Deborah has been a client for over 2 years and shows up to each class enthusiastic and ready to workout...hence, The Whoo Hoo workout is in her honor.
View the workout HERE.
07.07.10 Scott's Workout
All Relentless Boot Camps will take on an array of workouts this month named in honor of athletes in our classes around town.
Scott attends the 5:30am MWF Relentless class at Bridgepointe Elementary. Since joining a little over a year ago, Scott has lost 35lbs and never misses a day. He writes, "Boot camp is my chance to release, whether I have aggression or something on my mind, I can release it while being competitive with my fellow boot campers. I feel like each session is another challenge or task to overcome, and another chance to improve my speed and/or strength."
Try out the Scott V workout HERE.
07.05.10 Trojan Challenge Success
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Cassie lost 5.2% body fat and 2.5 inches
Athletes from the Trojan Challenge saw success in multiple capacities. From changes in body composition, improvement in strength & endurance, dietary changes, and an enhanced quality of life. Cassie and Jonathan saw significant results. View everyone's success HERE.
Jonathan lost 2% body fat, 2.25 inches, and 8lbs.
07.04.10 Happy 4th of July
The 6:30pm M/W/Th LCRA class performs med ball swings during class. Do you have a Dynamax medicine ball? Try a game of Hooverball instead of volleyball today.
Happy 4th of July!
Reminder: All Relentless classes will be held on Monday, July 5th, unless you heard otherwise from your coach.
07.03.10 Cooking at Home
The 5:30am Tu/Th Deep Eddy class is geared up for the 4th of July holiday weekend after a full speed 1 hour workout. Are you attending a 4th of July party this weekend? Coach Karen Pierce provides recipes, books, & tips to keep yourself on track. Read more HERE.
07.02.10 F.I.T. Workout
Every client who participated in the Trojan Challenge left with a new skill set and a kettlebell. Summer is the time for vacation and traveling. Kettlebells are the perfect tool to carry with you on out-of-town car trips. The F.I.T. workout for this week incorporates an array of kettlebell movements.
F.I.T. Workout-- Friday Intense Training
50 American swings
40 Sumo deadlift high pull
30 Horn squats
20 overhead presses
10 turkish get-ups (5 on right/ 5 on left)
Post times below
