9.10.2015

Just a reminder that the last workout on Thursday will be at 5pm.  At 6pm, Lucy Douglas will be visiting us from New Beginnings Wellness Center in Ruston to talk about nutrition and answer your burning questions!   Those of you in my classes have more than likely heard a lot about her already.  Medical professionals who are truly passionate about health and nutrition, like Lucy, are hard to find, and I strongly encourage all of you to come listen to what she has to say!  It's a great privilege to have her, so please take advantage of the opportunity!  That, and there will be wine.  ;)

The 100 Days of Real Food challenge starts on Monday, and I will have some handouts for you to take tomorrow evening as well, so you can prepare over the weekend.  Time to exorcise those demons and nourish your body they way it was meant to be!  Read more about the challenge at www.100daysofrealfood.com.

See you all tomorrow evening!  The meeting is open to all, so please bring your friends!

Winner, winner chicken dinner!

Attendance Challenge Winners

The attendance challenge has officially come to an end!  Over the past 62 days, members were challenged to get to the gym a total of 36 days (an average of 4 times per week) for workouts, yoga, mobility... whatever!  This wasn't as easy as it sounds, with all the end of summer vacations and busy back to school schedules, but 10 members managed to make it!

1. Milissa Heusel
2. Amy Farmer
3. SuAnn Dycus
4. Lori Thames
5. Angie Nicholson
6. Latoya Jackson
7. Amie Akers
8. Logan Cloessner
9. Amy Crawford
10. Tenesha Lain

Great job, guys!  What do they win, you ask?  Well, it isn't a chicken dinner.  But it IS a fancy-schmancy new tee shirt.  3/4 sleeve baseball style tees with a clever little gym saying, of course.  Winners, I'll need your sizes, and anyone else who would like to order one can do so!  There will be an order form at the gym... stay tuned.

Front of shirt says "Objects in shirt are stronger than they appear.  #KettlebellSwinger"  The Octane logo will be on the back, right below the neckline.  This is just a preliminary comp and may change based on shirt availability!  I'll let you know if anything changes.

8.31.2015

Monday- Final Assessments!

Results will be compared with those from the first assessment on July 13.

Warmup
4 Rounds
10 Air Squats
10 Pushups
10 H2H KBS

Assessment
1 min Pushup
1 min GSQ
1 min Strict Pullup/ Ring Rows
4 min KBS

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And here are the rules! 

PUSHUP
Chest must touch floor at the bottom of each rep.  Releasing weight on chest at bottom is ok, but not required.  Torso must remain tight.  Hips, shoulders and ankles must stay aligned.  Pushups from toes = 1 pt each
Pushups from knees= 1/2 pt each
Pushups with upper body elevated on 16” box = 1/3 pt each

GOBLET SQUAT
Heels must stay in contact with floor, hips must drop below knees.  Knees and hips must lock out at top.  Students choose their weight and get as many QUALITY reps as possible in 1 min.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

PULLUP
Strict, no kipping and no bands!  Elbows must be fully extended at bottom, and chin must go over the bar at the top.
For ring rows, torso and hips must remain straight, with shoulders, hips and ankles in a straight line.  Ring height is set at student’s belly button when standing (bottom of rings).
Pullups= 2 pt each*
Ring Rows = 1 pt each*
Ring Rows with bent knees = 1/2 pt each*
*notice that the point values have changed here!

KB SWING
Students choose their weight and get as many QUALITY reps as possible in 4 min.  Rest as needed.  All variations of swings will count- single arm, hand to hand or 2 hand.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

Student must pick a single modification/ weight of each exercise and stick with it through the test.  Starting pushups from the toes and then dropping to knees is not allowed!

8.26.2015

Wednesday

Fighter Pullup Progression
Jumprope practice between rounds

16min AMRAP
400m Run
3 Wall Walks
6/6 Pistols

8.12.2015

Wednesday

Stations, 5 Rounds
200m Row
DU
Air Squats
Ball Slams
Situps

Each station lasts as long as it takes rower to finish 200m.  If 2 are rowing at a time, everyone continues until BOTH reach 200m.

8.7.2015

Friday 

 5 Rounds
Fighter Pullup Prog.
Pistols (same rep scheme, per leg, as pullups.)

For Time
3 Rounds
10 Double KB Thrusters
1  min ME DU

3 Rounds
30 Situps
20 HRPU

8.5.2015

Wednesday 

 For Time

10 Strict TTB

20 Burpees

30 Situps

40 Lunges

50 Wall Balls

40 Lunges

30 Situps

20 Burpees


10 Strict TTB

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Modified

For Time

10 Leg Raises

15 Burpees

20 Situps

25 Lunges

25 Wall Balls

25 Lunges

20 Situps

15 Burpees


10 Leg Raises

7.31.2015

Friday 

A1. Fighter Pullups
A2. 20sec Hollow Body

12 min AMRAP


1 Wall Walk +1*


6 Over the Box


30 DU

*Add 1 wall walk every round. 

Over the box can be jumps or step overs. 

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Modified 

A1. Fighter Pullups
A2. 20sec Hollow Body

12 min AMRAP


20 Shoulder Taps

6 Over the Box


10 DU attempts + 60 Singles

7.29.2015

So sorry for the lapse in blog posts, guys!  THANK YOU for all your patience and support while I've been away from the gym.  The Octane crew really is like family to me and I am so grateful for all of you, including the awesome coaches we have jumped in to fill in for me, and for all the offers for rides to the gym while I'm unable to drive!  The 5am crew even flew solo a few mornings while I was away.  Thanks for holding the fort down... I'm eager to be back!  I'm getting into the swing of things again this week and will be back on top of these workout posts again, I promise!  
-Shannon

Wednesday

30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest

-In 3 min-
400m Run

30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest

------------

Modified

30sec each x3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest

-In 3 min
400m Run (adjust as necessary to finish in under 3 min)

30sec each x 3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest