9.10.2015

September 9, 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!

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9.2.2015

September 1, 2015

Wednesday

For Time
800m Run
20 DU
600m Run
40 DU
400m Run
60 DU

Then, 100 Stups

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Modified

For Time
3X
400m Run
20 DU (60 Singles)

Then, 50 Situps or Crunches

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Winner, winner chicken dinner!

September 1, 2015

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!

Milissa Heusel
Amy Farmer
SuAnn Dycus
Lori Thames
Angie Nicholson
Latoya Jackson
Amie Akers
Logan Cloessner
Amy Crawford
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.

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8.31.2015

August 30, 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!

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8.28.2015

August 27, 2015

Saturday class will be mobility only! Coffee will be provided, so come (in your pajamas and slippers, if you want) get in some recovery work and earn another attendance point toward the attendance challenge! Take the weekend to recover and get ready for those final assessments on Monday!