Livestrong Challenge - CrossFit Central Style

This weekend is the annual Livestrong Challenge in Austin! The challenge is Livestrong's signature fundraising event and as Willy (pictured above) put it "it's only our busiest week of the year". Most of the employees in the LAF Boot Camp will be too busy behind the scenes and putting on the show this weekend to actually participate in any of the events. So, Crystal and I brought the Livestrong Challenge (Double C's style of course!) to the class a bit early!

The participants for weekend's events will choose to complete a 5k run, 10mile, 20mile, 45mile, 64mile, OR 90mile bike ride.
In honor of these events, here is what the LAF crew today chose* the following workout:

5 paint brushes
run lap
10 DB push press
run lap
20 table tops
run lap
45 sprawls
run lap
65 overhead squats (team effort)
run lap
90 DB swings (team effort)
run lap

*I had 12 exercises for them to pull from a bag at random and the workout above reflects the movements pulled for the bag of choices

Congratulations to everyone who completed this challenge today and GOOD LUCK to everyone participating in the Livestrong Challenge this weekend.

Livestrong: Lance Armstrong Foundation

In June, Jeremy and I hosted a trial run with several employees at LAF and thankfully they invited CrossFit Central back this month to host a program as part of their Corporate Wellness initiatives. Today, just like the other CrossFit Central boot camps and indoor classes, I put the crew above thru a benchmark workout! While I thought they were gonna throw the medicine balls at me during the test - afterward, I could see the sense of accomplishment on many of their faces! It feels good to push yourself beyond your everyday limits. I can't wait to see this group progress over the next month. Thanks to Dylan, Betty, Brenda, Yvonne, Lindsey, Kelsey, Mona, and Haley for a great start to the month!

Tabata - It's "ONLY" 20 seconds!

Don't be mislead - Ask any of these participants of the Jack & Adam's Core Class performing Tabata dips and they will tell you that "only" 20 seconds is harder than it's sounds.
Tabata Protocal:
What is it?
Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds.
Total workout time for one exercise is four minutes.
Does it work?
YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training - running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.
The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training - making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!
More reason's why Tabata is so great:
Other than being quick and effective - the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, etc.)
Ready to try it?
Start with Tabata sit-ups, push-ups, and squats!
3..2..1...GO!

Jack & Adam's Bootcamp

Jack, Angie, Sam, and Colleen are "up and at it" before the sun at Crossfit Central's newest boot camp location - Jack & Adam's Bicycles! It's only been three weeks and already this class has seen tremendous improvement in form, agility, and strength. GREAT JOB!

Jack and Adam's Boot Camp

Mon/Wed/Fri 5:45am-6:45am

Tues/Thurs 6:30am-7:30am