Kettlebell WOD

Some days a workout done all alone is exactly what I need to clear my head. I went to my email archives and did a Relentless Trojan Challenge workout from 2011 this afternoon in my garage. I forgot how much of a doozie the chipper was until today. All you need is a kettlebell and about 25 minutes.

30 American swings
30 clean & press
30 snatch
30 Figure 8s
30 sumo deadlift high pull
30 windmills
30 lunge pass throughs
30 kettlebell crossover pushups
30 swing to high pull
30 burpees
200m walking lunge with KB held over head

3, 2, 1 GO. Post your times below. I used a 35lb kettlebell. After I was done working out, I remembered how much I love my life.

Small group training forming NOW

I am a huge proponent of interval track work paired with bleachers, body weight exercises, kettlebells,  and exercise bands. High Intensity Interval Training (HIIT) training is all about speed. Speed during exercises - it's intense. Speed during workouts - usually they last less than 20 minutes and speed for results. A HIIT workout will lose up to 9 times more fat than a similar cardio workout. HIIT training has a number of distinct goals and differences which make it unique.

One of the key principles around  HIIT is preventing a plateau. It’s designed around pushing your body to constantly adapt. Get off your plateau or simply get off your butt and take advantage of training with the Pump & Shred crew.

Personally I love training with 1 or 2 other people to enhance the level of accountability and to have someone to encourage me, sweat with me, and have fun. Training in a small group with a personal trainer offers the benefits of 1-on-1 training with half the cost. Lots of attention and more bang for your buck.

Times/Locations-

• Fri 6am at O.Henry Middle School- 1 open spot!
• Wed & Fri 7am at O.Henry Middle School- 2 spots!
• Mon & Wed 10am at Austin High- 3 open spots!
• Saturday 10am at O.Henry Middle School - 2 open spots!

Price: $300 per 8 sessions for 2x/week. Single a la carte sessions can be purchased at a rate of $40 a visit.

Email me at showoutmeg@gmail.com for inquiries on additional times & locations.

Jesus WOD take 2

My morning Relentless Athletic Training classes took on the Jesus WOD this morning after our daily scored WOD. I was impressed and moved when Stephanie from my 5:30am Tu/Th O.Henry class stayed past class to complete the workout, and then 4 ladies (pictured above) from the 6:30am Tu/Th O.Henry class stayed after class to finish the workout too. Not only were these gals determined to complete the WOD; the symbolism behind the workout encouraged them to push that much harder.

I did the barbell version of this workout 2 years ago, and today Coach Jess and I did the kettlebell version.  The meaning behind the workout was still just as powerful!

14 rounds-

10 American swings

10 two-handed squat cleans

10 two-handed push press

30ft walking lunge with kettlebell in any position

After rounds 3, 7, 9 perform 3/3 turkish get-ups

The KB cannot rest on the ground or there is a 5 burpee penalty.

 

*Rx weight-- female: 1pood or 35lb; men: 1 1/2 pood

I completed the workout without setting the KB down in 49:44. The KB only rested when I was preparing for the TGU. It was a doozie just like last time, but the meaning behind the workout made the hour invigorating.

I challenge you to give it a try this weekend with your family or fellow athletes.

Tracy is Relentless

Tracy attends Athletic Training on MWF 8:30am at Lake Pointe. She has been a Relentless athlete for over 2 years. I will never forget Tracy's first week. She signed her waiver and went on to tell me how she had very weak wrists, could barely run, and was simply going to give this a try along with her yoga. I was ready to watch her life transform.

Fast forward 2 years and she is now doing all Relentless workouts as Rx (prescribed). Tracy started class swinging a 10lb kettlebell and now consistently uses a 25lb kettlebell. She does pushups on her toes for almost the entire workout. This is HUGE due to the fact she came to class with extremely weak wrists. Now Tracy is one of the top finishers in class each day and continues to improve. Tracy has lot over 10lbs, and I can't wait for her next body comp in 2 weeks to see where she is going. Her enthusiasm and consistency is contagious.

I am honored to coach her. Tracy is RELENTLESS.

Keep the Faith

My friends, let us remember one thing: Faith isn't Faith without not having any clue how it's going to turn out and still showing up every day. 

2012 is going to be a big change for Relentless. We are changing our name to encompass a broader scope, adding 6-week boot camps, streamlining programming that is consistent across all classes, adding new coaches, offering more accountability for our current athletes, and making a statement that we are the top outdoor training team in the nation. Big things!

When I read the statement above the other day it really hit home. With change comes the unknown, and that is where faith kicks in at it's finest. Everyday I am showing up, making changes, and taking steps to a brighter future. Do I know 100% how everything will turn out? NO. But I do know I have faith, diligence, listen to feedback, and see the overall vision of Relentless Training Systems.

It is simple to say you have faith when everything is going according to plan, and you are not pushing the limits for change. If you are not stepping outside your comfort zone, I challenge you to take a leap of faith and go for it. I believe true transformation occurs when you dream the impossible and go for it. 

Keep the faith.

Emails Rock!

Tu/Th 6:30am O. Henry Middle School class

I love my job for many reasons, and this morning is a perfect example. I opened my inbox to the following 2 emails before noon from Relentless boot campers....

Email 1--  Titled: "Yay Boot Camp"
Just wanted to say thanks.  Today was one of those days that I almost didn’t come because I slept crappy, but I’m really glad I did.  I really do love boot camp and appreciate your excellent coaching and the inspiration my fellow campers provide.  I think I might have to go back to 3 days a week when I get back from Costa Rica.  

Email 2--
Hey Meg!

I wanted to talk to you again about CrossFit. We met up last November and talked about getting a masters in kinesiology, personal training, and the CrossFit mentorship program. This was all before the Trojan Challenge, before I switched to a paleo diet, and before I noticed HUGE changes in my body after finishing 8 weeks of eating meat and using a KB almost every day! I can't believe how much things have changed. I've always striven to be "fit" but CrossFit has truly changed that definition for me!!

Anyways - I've started to think more about what I want to do moving forward and b/c my life has changed so much (for the better) due to CF, I'm thinking more seriously about taking it to the next level. I would love to meet up with you again and discuss my options whenever you are free! Our "meeting" can also include a Polvo's mexican martini as long as we discuss more serious things before the 2nd round comes....

Why do you get up each morning, brave the heat, work your tail off, and then come back for more? I would love to hear how Relentless Boot Camp and/or CrossFit has changed your life. It has clearly transformed me inside and out!

TEAM ADONI$

Team ADONI$ did an awesome job this morning at the benchmark workout for the Trojan Challenge. In 8 weeks, these athletes will do the same workout and show how much their endurance and strength improved, as well as measure %body fat, inches, & weight loss.

Here are some highlights from Wikipedia on the meaning of Adonis:

• Phoenician god (Sean on our team decided my new name is "Shownician")
• An extremely attractive, youthful male is often called an Adonis
• Bodybuilders use the expression "Adonis belt" to refer to the two shallow grooves of the surface anatomy of the human abdomen running from the iliac crest (hip bone) to the pubis. (We are getting SICFIT ripped)

Food logging and accountability starts NOW. Who is taking MVP on our team? Post comments  below on why you know you will lead from the front!

Changed my life...

BEFORE

AFTER

Norma participated in the 1st Annual Trojan Challenge last year. I saw first hand how impacting 8 weeks of relentless kettlebell coaching, nutrition guidance, and team camaraderie from peers changed her completely. She writes--

"The Trojan Challenge CHANGED MY LIFE! It changed my eating, changed my mentality about working out---I can do exercises now that I was afraid of at one point. I am more confident now than ever before. I signed up again this year to take it to the next level!"

There is still time to commit to the 2nd year of the Trojan Challenge and kick off 2011 with a bang, reach your goals, and get fit! MAKE IT HAPPEN.

Page 61

Be the 1st 25 people to make moves NOW and not wait until January and receive 15% off a Relentless Boot Camp kettlebell and up to $30 off boot camp-- AND be entered into a December prize drawing. Find the ad on page 61 of Austin Fit and MAKE IT HAPPEN.

A New Face

The face of boot camps at CrossFit Central are changing. We are now Relentless Boot Camps, and this name could not be more fitting of what you experience every time you come to class. Today in my MWF 8:30AM Lake Pointe class the boot campers have all bought their very own kettlebell and bring it to class each day. We performed American swings, Russian swings, and kettlebell cleans along with squats, pushups, med ball situps, broad jumps, and tabata drills.

Our goal for 2010 is to continue to add more value for each client when they join a class. Sign up today and receive the following:
1) Body assessments
2) Online boot camp forum
3) Nutrition and goal setting meetings
4) Boot Camp challenges
5) Complementary workouts besides the one's you get in class
6) A Relentless Boot Camp coach to keep you accountable.

Something to think about..."It does not take a special time to make a brand new start. It only takes the deep desire to try with all your heart."

What are you waiting for????? 3, 2, 1, MAKE IT HAPPEN!!!