11.1.2013

There won't be a Saturday workout this weekend.  We will be up at the new gym around 9am moving mats and can use all the help we can get!  So actually, there WILL be a workout... A mat moving workout.  Come join us!

Good luck to those of you running the half marathon this weekend!!  Ronnie, Rachelle, Tracy and Kelli, we'll be pulling for you!!

Daily Workout

Athletes take turns running 50m and back with a sandbag, then running 50m and back without the sandbag.

While the runner has the sandbag, the other athletes are performing the exercises listed below.  Once the runner returns with the sandbag and begins the run without the sandbag, the other athletes rest until the runner returns.  The second athlete then begins their run with the sandbag and this begins the next work interval...

Athletes perform 4 intervals of each exercise before moving to the next:

Killers Flutter kicks Tricep towers Bear squats Burpees

10.31.2013

Happy Halloween!!  Don't forget... We will only be teaching one 5:45pm class today.  It is scheduled to meet at Neville, but if we get the storm that is forecasted, it will move to the Forsythe boat ramp.

November attendance challenge starts Friday!  Anyone who attends at least 17 classes in November will earn some Octane swag... everyone else will have to purchase theirs if they want it ;)  Register now for the 17 (or more) classes you plan to attend, and be sure to check in when you get there! 

Daily Workout

4 rounds for time, 25 min cutoff 6 reps of KB complex 400m run ------------- KB complex: TGU right, only to standing (don't go back down) 1 thruster 1 pushup with right hand on KB 3 pass thru lunges (KB lands on left side) Clean and press left Lay back down *So the first part of the TGU is on the right side, but the second part is on the left side.  For your next rep, you start on left and end on right.

10.30.2013

Schedule change!!  There will only be ONE 5:45pm class on Halloween, held at Neville High School.  NO Sterlington class!  Also, we will implement our new training room schedule this Monday, November 4. Woot-woot!!! Check the schedule on our website, or on your Mindbody Connect app to view the new indoor class schedule and the changes to the Sterlington class locations!

Daily Workout

8 min AMRAP 2 HR pushups 2 walking lunges (total) 2 Superman's 2 butterfly sit ups + 2 of each exercise every round.  See how high you can get in 8 mins!  Then rest 4 mins, and go back down for 8 mins.  Start on the last FULL round you completed and work back down.  Finish your round of 2 before time is up or run 400m as your penalty.

10.29.2013

If you haven't done it yet, be sure to download the free Balanced Bites nutrition guide! Find it under the nutrition tab on our "about" page. It's full of everything you need to help you get started on a healthier nutrition program.  Still have questions?  Just ask us!

Daily Workout

30s each x 3 rounds

Weighted step ups- right Weighted Step ups- left Push press- right Push press- left Goblet squats (as deep as you can!) KB single arm high pull- right KB single arm high pull- left

-then-

EMOM x6 100m run (50m and back) AMRAP KB swings

10.28.2013

Great job to our coaches, Chad and Joe Dee, and to all others who conquered the Tough Mudder this weekend!  12 miles of mud and obstacles is no easy accomplishment.  We're proud of you!

Final Assessments! 12 min AMRAP 10 Frog Thrusters 10 Burpees 10 Squat Jumps

*Compare with results from first assessment on 9.9.2013.  Most improved earns the coveted member of the month title! 

10.25.2013

Saturday workout will begin at 8:30am at the temporary training room, next to Anytime Fitness in Sterlington.  Shannon is teaching... Final assessments will be on Monday!  Don't miss out on an opportunity to win bootcamper of the month!!

Don't forget to download the MINDBODY Connect app on your smart phone and register for class

Daily Workout Tabata (20s work/ 10s rest x 8) Pushups Bottom to bottm air squats Situps Run

10.24.2013

15 min AMRAP Team workout! A- 15 swings B- thrusters C- burpees

While member A does 15 swings, B does AMRAP of Thrusters and C does AMRAP of burpees.  Thrusters and burpees do not count unless swings are being performed.  When A finishes, team members rotate.  Continue rotating for 15 mins.  Score = total reps completed of thrusters and burpees.  Score is recorded individually, not as a team. 

10.23.2013

The cheapest, most effective cure for a healthy body?  Read this

Daily Workout

For time... but quality always trumps quantity!  So be sure you use proper form and full range of motion.

100 walking lunges 90 singles (jump rope) 80 mountain climbers (per leg) 70 singles 60 situps 50 singles 40 hr pushups 30 singles 20 KB rows (per arm) 10 singles

Comment on this to post your time!

10.22.2013

Attention Octane members! If you haven't given your coach a voided check or credit card information so that we can get your membership into our new system, please do so ASAP! Even if you don't want your payment to go through quite yet, we can set the payment date to a later date in October for you. We just need to be sure everyone is up to date so that no one will have to catch up on payments in November. Thank you for being so patient with us and helping us out during this transition! It's been a crazy month, but this new system is going to be pretty awesome :)

Daily Workout

30 TGU (15R/15L) -then- 1 min Clean & Press- R 2 min shuttle runs (20m distance) 1 min Clean & Press- L 2 min killers 1 min Clean & Press- R 2 min situps 1 min Clean & Press- L 2 min burpees *score= total reps completed

10.21.2013

Fuel Up Finale!

This is the 8th and final week of the Fuel Up challenge!  Rather than introducing a new challenge this week, your goal is to repeat all of the goals for weeks 1-7 at one time.  It seems that many of you have fallen off the wagon and haven't stuck with all of the challenges, so that's what our focus will be!  Here are your goals:

1. Eat at least 6 fist-sized servings of fruit and veggies per day (at least 4 must be veggies).
2. Have at least 3 palm sized servings of protein every day.
3. Eat 3 thumb-sized servings of fat daily.
4. Drink your water!  Multiply your body weight by 0.7 to get the number, in ounces, of water you should be drinking daily.
5. Cook all of your own meals, and pack your lunches!  Eat out no more than once this week.
6. Have one meal that contains a food source of Omega-3 fats this week, and take a supplement daily.
7. Get at least 7 hours of sleep EVERY night.

Daily Workout

Partner Resisted Strength Work 4 rounds, as little rest as possible between exercises 30 sec Shoulder Press/ 30 sec Lateral Raises -switch- 200m sprint relay (100m and back) 30 sec Leg Throws -switch- 100m Finger drag relay (50m and back)