12.10.2013

Look what we found on our road trip! I knew we needed a coffee bar in the gym... Training Room Workout Tuesday

44#/26# KB 15 sec each x 4 Strict press- R Push press- R Push jerk- R Rest (15 sec) Strict press- L Push press- L Push jerk- L Rest (15 sec) Kb squat jump Kb squat Air squat Rest (15 sec)

-Then- 53#/35# 10 sdhp 1 burpee 9 sdhp 2 burpees -etc- 1 sdhp 10 burpees

6 min cutoff --------------

Bootcamp Workout Wednesday (no Tuesday evening BC WOD- come to the Grand Opening instead!)

4 min amrap 50m run -Rest 2- 4 min amrap 100m run -Rest 2- 4 min amrap 200m run -Rest 2- For time 400m run

* sprint/walk back (no running or jogging during walk back!)

12.9.2013

Be sure to join us tomorrow, Tuesday, Dec 10, from 4-7pm to celebrate the opening of the new Octane Training Room! Challenges, prizes, free samples, live radio broadcast... FUN! Bring everyone you know! And be sure you're present at 6pm for the group photo. Find all the info on our Facebook event page. ALL STERLINGTON CLASSES WILL BE HELD INSIDE THE TRAINING ROOM TOMORROW! In fact, we will have ALL Sterlington classes inside until the weather warms back up. Monroe classes will still be outside as usual, and of course, all members are welcome to attend any location they choose :)

Bootcamp Monday For time: Run 400 25 squat jumps 25 reverse lunges 25 killers 25 squats Run 400 25 push-ups 25 pike push ups 25 KB swings 25 dips Run 400

12.5.2013

Big thank you to Joe Dee for volunteering to take all the 5am classes for me this week during my last minute trip to Virginia. Between him, Sonia, Jessica and Chad, I know you all are in good hands :). We have a pretty great team of coaches and I'm pretty darn fortunate to get to work with them. You guys are the bestest :). If I didn't miss everyone so much, I wouldn't need to come back! I'm looking forward to being back with you all on Monday! Training Room Thursday 5 Rounds for time 3 wall walks 5 pull-ups 10 sit-ups 15 squat jumps 20 kb swings

Bootcamp Thursday and Friday Partners, 3 rounds for time A 15 burpees/ B plank hold A 15 squat jumps/ B wall sit A 15 Wall balls/ B hollow rocks A 15 KB thrusters/ B L-sit

Each partner must complete the 15 burpees before moving to the squat jumps and so on

If partner B breaks their plank hold partner A stops their burpees and so on.

12.3.2013

Training RoomTuesday 12 min AMRAP Run 400 10 step ups on box, 5 per leg (24"/ 20" box, 53#/35# KB) 5 HSPU

----------- Bootcamp Tuesday- Wednesday 10 Rounds for time 10 killers (5 per leg) 10 dips 10 bicycles

11.27.2013

Because of the nasty weather, our Thanksgiving workout will be inside the training room instead of out at Forsythe Park. Join us and work for your turkey! Bring your friends and family to join in the fun :) The bootcamp workout for today was posted yesterday... In case you missed it, here it is!

2 rounds 12 TGU- right 24 hand to hand KB swings 12 TGU- left 24 hand to hand KB swings

11.26.2013

The holidays can be healthy AND tasty! You don't have to fall off the wagon to enjoy those holiday feasts. I came across this free ebook from Diane Sanfilippo, of Balanced bites... It's full of great looking paleo recipes for the holidays. :) Training Room workout 4RFT 4 hand stand push-ups 6 ring dips (modify to box dips) 8 burpee wallballs 10 butterfly sit-ups 400m run

Bootcamp workout Tuesday & Wednesday 2 rounds 12 TGU -R 24 hand to hand kb swings 12 TGU -L 24 hand to hand kb swings

11.25.2013

Sterlington 5am and 5:45pm classes will be moved inside the gym today! The outdoor Monroe classes will be held in their usual locations. In addition to the 5am and 5:45pm classes, we have 6 other classes in the gym today to pick from...6:30am with Chad, 8:30am with Sonia, 9:30am yoga with Sonia, 10:30am with Shannon, 12:30pm with Jessica, and 4:00pm with Chad. Bootcamp Daily Workout EMOM x7 7 kb thrusters Max butterfly sit-ups -rest 2 mins- EMOM x7 12 DU (36 singles) Max hr push-ups

Score= total sit-ups and total push-ups

11.21.2013

Great week so far in the new training room! We've been having fun working on new skills and using equipment that we haven't been able to in a while. And I think it's safe to say that most of us are FEELING that we've been working those muscles a little differently :-p. Don't forget that we now have a 12:30pm and a 4pm class, and we also have a shower in case you want to workout on your lunch break and then head back to work... Training Room Workout Thursday 7 rounds 12 box jumps 12 snatches 21 DU

Bootcamp Workout Thursday & Friday Partners A- 2400m run B- AMRAP of the following circuit: 20 Bear squats 20 Dips 20 Squat jumps 20 Push-ups 20 Butterfly sit-ups * The run is performed as a relay in 400m increments. While one partner runs, the other works on the circuit. Partner A takes over wherever partner B left off after returning from the run.

11.19.2013

One of my favorite things about fall is eating pumpkin!! The canned stuff just doesn't come close to a fresh, roasted pumpkin. I thought I was getting in lots of veggie servings, but it turns out, pumpkin is a fruit?! Oh well. Fruit or veggie, they're full of good stuff. . And there is so much you can do with them, beyond pie and muffins... My parents were in town visiting recently, and my mom made Pumpkin Raita with dinner one night, and it was SO good. I'm also a sucker for some pumpkin soup (I like canned coconut milk in place of cream) when the weather is chilly. I know, that's rare around here!

Training Room Workout 3 rounds, not for time. Focus on good form and full ROM! 10 pistols 10 pike push-ups -then- 21-15-9 Handstand shoulder taps Toes to bar 8 min cutoff

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Bootcamp Workout (Tues-Wed) Tabata (20/10 x8 of each) Hrpu V-ups Sdhp Sprint

11.18.13

The Training Room officially opens for business today!  This means our new, expanded schedule will also take effect today.  We have 43 classes per week to pick from.  43!!!!  Surely, you can make 17 of them this month to win your free shirt ;)  If you're viewing this post from your phone, take a screen shot of the schedule above so you can refer back to it! Bootcamp Workout 5am & 5:45pm at Forsythe boat ramp and Sterlington High School 8:30am & 12:30pm in the Training Room 20 min AMRAP 200m run 21 KB Swings 12 burpees

Training Room Workout 6:30am, 10:30am, 4:00pm 20 min AMRAP 200m run 21 KB Swings 6 pullups (or 12 jumping pullups)

Don't forget about yoga/ Pilates at 9:30am daily in the Training Room !