40 Hour AMRAP

I have written about Dallas and Melissa Hartwig of Whole9...

Fri, 01 Jun 2012 12:35:00 -0400

I have written about Dallas and Melissa Hartwig of Whole9 previously after filming one of their fabulous nutrition workshops earlier in the year. They are an extremely well educated couple and their website, whole9life.com, is a great resource for Paleo/whole foods nutrition that I refer my clients to often.

Last week, Elliot and I received an advance copy of their book It Starts with Food to write a review and promote the book before it goes on sale later this month. I am only one chapter in and already I can tell you I would recommend to any and all of my clients, friends, and family. Prior to reading, I thought the book might be merely a compilation of their website, but it is so much more than that. The writing style is relaxed, the message is simple, and their justifications are sound. I am already pre-ordering copies for both of my parents and am trying to convince them both to take on the Whole30 - my mom for chronic hip pain/arthritis, and my dad to lose some “stubborn” pounds (that “for some reason a weekly game of golf and a diet of PB&Js isn’t taking off”, ahem)

I will be posting my thoughts on the book as I travel through its pages over the coming weeks. I can’t wait to share my feedback, and hopefully it will inspire more than a few of you to purchase a copy of your own - it’s sure to become a one-stop nutrition resource in our house.

We’re almost done with week one of our 6 week Relentless...

Thu, 24 May 2012 15:48:44 -0400

We’re almost done with week one of our 6 week Relentless Bootcamp at Lamar MS and so far I am thoroughly impressed with my athletes! Not only did everyone knock out flawless air squats with little coaching and show up with great attitudes, but look at these mile times!!! Emily even notched a sub-8 for her bench mark mile - which she said she hadn’t done since high school!

This group is very engaged in their nutrition and are anxious to see results! I can’t wait to see what they do over the next 5 weeks!

Relentless Bootcamp - Summer Session

Fri, 11 May 2012 12:08:21 -0400

I’m happy to announce that I will be leading the 6am MWF 6-week boot camp at Lamar Middle School for the summer session starting May 21st!

For those of you interested in getting in great shape for summer or kick starting your fitness routine with a more hands-on training experience this is a great option!

Details below:

6 WK BOOT CAMP CHALLENGE

Relentless Boot Camp Challenge is a 6-week program designed to jump start your fitness in a dynamic, outdoor setting. During the 6-week challenge, you will receive guidance on proper nutrition, proper technique on movements with workouts that get progressively more challenging. The accountability of your coaches and peers will allow you to get on track and on your way to achieving your health and fitness goals.

You can expect to improve coordination, endurance, stamina, and strength, while losing body fat, inches, and gaining confidence to move into our on-going Athletic Training classes.

Boot Camp meets for an hour 3 times per week for 6 weeks. At the end of the 6-week program, you can move into our on-going Athletic Training classes where you will continue to progress.

2012 Boot Camp Challenge Sessions:

Session 1: Jan 30 - Mar 9— CLOSED
Session 2: Apr 2 - May 18 — CLOSED
Session 3: May 21 - Jun 29 — OPEN FOR REGISTRATION
Session 4: July 23 - Aug 31
Session 5: Sep 24 - Nov 2

Locations & Times:

M/W/F 6am Lamar Middle School (2222/Burnet Rd)
M/W/F 6am Luke’s Locker (C.Chavez/S. Lamar)
M/W/Th 6pm Murchison Middle School (Far West)

REGISTER FOR BOOT CAMP

Boot Camp Challenge Includes:

Orientation (held prior to the 1st class of the session at CrossFit Central—time & date communicated by coach) for initial body composition measurements, nutrition program overview, and goal setting/expectations

18, one-hr long classes programmed to get you results

Food & Exercise Log (will be checked each week by your coach)

Relentless Athlete car decal/wristband

Relentless Athlete T-shirt at the completion of the 6-week program

Cost: $225 for 6 weeks (18 classes) or join with a friend for $200 each!

NEW LOCATION for Ramsey Park MWTh 6pm! We’ve hopped...

Thu, 19 Apr 2012 14:45:24 -0400

NEW LOCATION for Ramsey Park MWTh 6pm! We’ve hopped across Burnet and are meeting at Brentwood Park, a stone’s throw away from Ramsey with ample parking and surrounding play grounds, pull up bars, and benches to put to good use in our work outs! Class meets on the basketball court at the corner of Brentwood and Yates. Want to try out a free class at the new location? E-mail me at lindsayschrock@crossfitcentral.com

One of my favorite rewards of being a coach is getting to know...

Fri, 06 Apr 2012 11:06:00 -0400

One of my favorite rewards of being a coach is getting to know my clients outside of training. Their love of a great outdoor work out brings them all together, but beyond kettle bells and run ladders they could not be more unique

Sophie Parrott came to my Ramsey Park class in August and she has become not only a favorite client, but a great friend. With her fiery red hair and boisterous, English personality (she is from Kent, England - accent included) it is hard not to fall in love with her.

Late fall, Sophie started her own company - The Marvelous Tea Party Co - an event planning company that specializes in throwing vintage-style tea parties. She asked me to help hostess an event for a photo shoot in December and I of course jumped at the chance for some far outside of the norm fun! Well, little did either of us know that the first photo shoot would quickly launch her start-up company into a full on business! Within a month she was featured in Austin Monthly, Tribeza, and countless event planning and wedding blogs, and has booked events with big names in town like Ballet Austin. I’ve become her go to hostess for events which is honestly so much fun. My first career was in event planning and catering so it’s been really enjoyable for me to go back to my roots on the weekends.

I’m so proud of her for taking charge and starting a truly innovative company and I’m honored that I got to be a part of it from the beginning! And I’d like to think that the confidence she has gained in class gave her the push to become a take-charge business woman. Cheers to you Soph on all of your hard work, with the kettle bell and with the fine China ;)

If you or someone you know would like to spoil your girlfriends with a fabulous fete, check out her website here - www.marveloustea.com. Perfect for bridal showers, baby showers, and everyday fun!

Second Quarter

Wed, 14 Mar 2012 16:24:00 -0400

This past Monday marked my 26th birthday so I have officially embarked on my second quarter of life. Overall, I am extremely happy with where my life has taken me and I look to the future with high hopes.

In light of this new beginning, I have decided to add a few fun goals to my current list for my 26th year -

1) Run Pike’s Peak Half Marathon with Elliot this August and finish in under 5hrs

2) Make a trip to Portland, OR for our 1 year anniversary in September

3) Live life day by day and don’t sweat the small stuff :)

Niki’s final results are in! She is such a positive...

Wed, 14 Mar 2012 16:11:56 -0400

Niki’s final results are in! She is such a positive person and was a great personality to capture over the 6 weeks. Keep up the good work, Niki!

Adam is one of our newest coaches on the Relentless team. I had...

Sat, 03 Mar 2012 11:33:37 -0500

Adam is one of our newest coaches on the Relentless team. I had so much fun getting to know him outside of training and hearing about what makes him tick. He’s our resident outdoorsman!

I’ve had the privilege of following Niki on her 6 week...

Fri, 24 Feb 2012 09:40:54 -0500

I’ve had the privilege of following Niki on her 6 week journey with Relentless Boot Camp, and at only half way she has made some incredible strides! Take a peek at her progress and stay tuned for her final results in March!

Ever feel like the paleo diet makes meal planning too...

Fri, 17 Feb 2012 16:59:25 -0500

Ever feel like the paleo diet makes meal planning too complicated and grocery bills too high? Keep these paleo staples in your kitchen and in your grocery cart and you’ll never find yourself in a bind!

Bootcamp Chronicles I’ll be following Niki throughout her...

Fri, 10 Feb 2012 12:38:39 -0500

Bootcamp Chronicles

I’ll be following Niki throughout her 6 week journey with Relentless Bootcamp - watch the first episode and hear about her fitness background and her goals for the coming weeks!

Want to see results like Niki surely will? Sign up for Bootcamp Session 2 starting April 2nd! **SIGN UP BEFORE 3/1 AND GET THE DISCOUNTED RATE OF $195** (from $225)

Relentless Training Table Since nutrition is truly the...

Mon, 23 Jan 2012 10:36:00 -0500

Relentless Training Table

Since nutrition is truly the foundation of fitness, our Relentless Training Labs have taken on a new face once a month as Relentless Training Table where we’ll share recipes for everything from post-workout fuel to easy week night dinners.

Check out our pilot episode featuring Sweet Potato Chews - a great post-workout carbohydrate source that can be made ahead and eaten on the fly!

Relentless Featured Athletes - Meet Lori

Mon, 16 Jan 2012 18:35:59 -0500

Every year, CrossFit Central and Relentless Athletic Training recognize a select few of our amazing clients that have truly lived the code and seen amazing results for it. This year, we chose 5 outstanding Relentless Athletes to highlight for their incredible success in 2011.

Lori’s story is my personal favorite this year because she has truly shown how large of an impact proper nutrition can have on your health. She not only has a handle on a 20+ year battle with diabetes - but set a huge 1/2 marathon PR (20 minutes!) this past Saturday. Way to go, Lori!

LORI

I have been battling diabetes for 23 years and could not find the balance between diet, exercise, and insulin. Growing up I was never athletic and diabetes kept me away from physical activity. Four years ago I started running and loved the way I felt, but I could never run without a big drop in my blood sugar. I have run 3 marathons but never felt physically fit to take it to the next level.

My Relentless journey began 6 months ago with a visit to my doctor for diabetes. As I am sitting in my doctor’s office with tears of frustration and the scale tipping the heaviest I’ve ever been at 172lbs, I was open to anything. My doctor asks if I heard of the Paleo Diet…

My good friend, Coach Kat Grosshaupt, introduced me to FUEL 21. In 21 days, I saw great success but knew there was a missing piece to the puzzle. That is when I found Relentless Athletic Training. By combining the Paleo lifestyle and Relentless Athletic Training, I have experienced success beyond my wildest dreams! Since joining Relentless I am a completely different person on the inside and out. I have lost 22lbs, 2 dress sizes, dropped over 10% body fat, and 13 inches!

I am setting goals, breaking barriers and accomplishing things I never thought I could. I am stronger, leaner and more confident. I now work out 4 times a week without any problems. My blood sugars are the best they have ever been. In a period of 3 months, I have shaved 4 minutes off my mile time, 3 minutes off my 5K time, and in January I plan to set a PR on my marathon time.

My class, “Wilke Warriors,”and Coach Kat Grosshaupt, are an amazing group of people. Due to their constant support and encouragement, I have accomplished huge physical and mental feats.

I am a CHAMPION because of each and every one of you!

Lori lost 22lbs, 2 dress sizes, dropped over 10% body fat, and 13 inches!

elliotschrock: fetch

Sat, 14 Jan 2012 23:21:19 -0500

elliotschrock:

fetch

Clean Eats

Fri, 13 Jan 2012 12:47:36 -0500

Since October of 2009 I have leaned towards a mostly paleo diet. This, as many of you know, consists of meat, vegetables, fruits, nuts and seeds. Very simple, clean way of eating that is easily incorporated into mine and Elliot’s lifestyles.

However, since our wedding in September, we both have been on a bit of a nutritional free for all. Not in the sense of fast food and cupcakes (even though there were several GF variety at our wedding - which we of course sampled all), but our nutrition wasn’t exactly top notch. We had margaritas, beer or wine with our meals most nights of the week, and chips/salsa was all too often our appetizer of choice. I by no means have an issue with occasionally going off plan, but between the wedding, the honeymoon, traveling and holidays, occasional was not exactly the case :)

So, we opted to clean things up on January 2nd by starting a Whole30 with several thousand other followers of the Whole9 site. I have always used this site as a resource for education, recipes, and general entertainment. The two owners, Dallas and Melissa Hartwig, take such a fun and easy approach to the paleo diet that I have always admired. And I was more than pleasantly surprised upon meeting and working with them this past weekend. They are just as they are in person as they are on the site - amicable, snarky and highly insightful.

Since starting the Whole30 on the 2nd, Elliot and I have already experienced incredible changes, as were expected. We wake up feeling refreshed rather than sluggish, are performing well in work outs, and I have an overall sense of lightness and energy through out the day.

However, the best change I have experienced is a sense of calm. The past 4 months my life has seen substantial change - some positive, some negative, but change no less. Since I was a little girl, change has always come with much anxiety for me. Eating clean and giving my body fuel that will not cause any spikes and crashes in sugar and hormone levels has truly evened out my mood through out the day. I also bought a fabulous cookbook by Austin’s own Melissa Joulwan, Well Fed, and I am in love! And this is a huge testament to how fabulous her cookbook is because unless I’m baking I rarely follow a recipe. Spending hours in the kitchen each week has reminded me how therapeutic the task of cooking is for me - which is also much appreciated by the two boys in my house. Elliot is certainly “well fed” everyday, and George has lots of plates to clean!

elliotschrock: rainy day

Mon, 09 Jan 2012 18:22:49 -0500

elliotschrock:

rainy day

Relentless Featured Athletes - Meet Tiffany

Mon, 09 Jan 2012 09:05:10 -0500

I had the pleasure of meeting our first featured athlete, Tiffany, while assisting Heather’s corporate wellness program at Brigham. Through weekly work outs at lunch, she not only got in tip top shape but discovered her inner athlete and a truly balanced life. She is a great testimonial to the effectiveness of such programs in the work place!

TIFFANY

Prior to joining my Relentless At Work (RAW) class, I would walk/run, or do Pilates videos at home. I never did anything with gym equipment, nor did exercises that really pushed my limits.

When I first joined the corporate wellness program at my company, Statoil (previously Brigham Exploration), I was intimidated by the workouts. I had never worked out in a group setting and had no clue what to expect. I did not play sports, nor did I consider myself in any way an athlete. My confidence was low, but I had a desire to be more fit and healthy.

The results I’ve seen by sticking with the Relentless At Work program are incredible! I have lost 7.25 inches and 15lbs and went from a size 6 to a size 2!

I feel great and never dreamed I would be this fit. I am stronger and push myself to beyong my previous limits.

This year I competed in the Iron Belle competition at CrossFit Central and won the Stiletto Stampede!

I’m proud of myself and how far I’ve come. I now exude confidence in and out of the work place and look for the next challenge.

It’s a great perk to be able to go workout over my lunch hour. The 45 minutes is a stress reliever from work. It helps me to mentally focus the remainder of the day, and it is FUN.

Tiffany lost 7.25 inches and 15lbs and went from a size 6 to a size 2!

One Recipe, Two Meals

Tue, 03 Jan 2012 11:45:14 -0500

As I’ve previously stated, I love spending time in the kitchen, but following recipes has never been my strong suit. And with Elliot and I embarking on a Whole30 this January, at day 2 I’ve already spent quite a few hours at the stove. I like meals that are simple, require few ingredients, but definitely pack flavor. Last night I made a dinner that was easily transformed into this morning’s breakfast - Spaghetti squash pad thai last night, turned a mish mash of fried “rice” this morning. It was delicious and best of all, maximized my time spent in the kitchen by making two meals out of one.

Spaghetti Squash Pad Thai

Preheat oven to 350

Slice a medium spaghetti squash in half, coat with olive oil, sprinkle with salt/pepper and bake for approx. 1 hr

Heat a skillet, and sautee about 1 tbsp chopped garlic in roughly 1 tbsp olive oil

Add 1 lb ground turkey or chicken (I used turkey) and brown

Add a few tbsp coconut aminos (a GF and soy-free alternative to soy sauce) and simmer at a medium heat until this reduces a bit

Scrape the “noodles” from the spaghetti squash and add to the skillet

Plate, and top each with a drizzle of toasted sesame oil, chopped cashews and green onion

**There are several recipes for spaghetti squash pad thai out there, but this one is truly the easiest and I think it delivers all the authentic flavors without a slew of ingredients**

Spaghetti Squash Fried “Rice”

Heat a skillet and add a tbsp of olive oil

Scramble two eggs in oil - break up into tiny pieces with spatula

Add a generous portion of last night’s Spaghetti Squash Pad Thai to the pan

Add a bit more olive oil as needed and let this crisp up a bit over medium heat

Plate and top with chopped cashews

12 Days of Christmas

Mon, 19 Dec 2011 16:52:07 -0500

I can’t resist a good holiday themed work out. I put my classes through this little number last week, and took it on myself on Saturday at Ramsey Park with Elliot.

The work out should be performed just like the song. Cycle through the movements starting at day one, and work your way up to day 12. Day 1 you will do one bear complex, day 2 you will do 2 deck squats and 1 bear complex all the way up to day 12 where you will do the entire thing!

So throw on some red/green, find a friend, grab a kettle bell and head to a park for a fun holiday sweat session that is sure to get you in the Christmas spirit!

1 - bear complex (kettle bell variation = squat clean to press, R/L over head squat)
2 - deck squats (from a seated position, roll back, roll forward, plant your heels and stand up without pushing off with your hands. Also referred to as boxer sit ups)
3 - half burpees (perform a burpee but only come up to a squat btwn reps rather than a full stand)
4 - 400m run
5 - jumping air squats
6 - ball slams
7 - sprawls
8 - dips
9 - med ball sit ups
10 - weighted step ups (5 each leg)
11 - kettle bell thrusters
12 - curtis p’s (kettle bell clean, R/L lunge, press = 1 rep)

Relentless Training Lab

Thu, 17 Nov 2011 19:45:19 -0500

Every Friday, Relentless Training Systems will be posting a work out video as part of the Relentless Training Lab series. Need a weekend work out? Check out www.relentlessbootcamp.com tomorrow for an outside of the box work out that’s sure to challenge any fitness level.