1.27.2014

Coffee and wall sits. It's what's for breakfast! This is week 4 of the New Year's Challenge! This Saturday, we will have an open gym at 8:30am, followed by our challenge check-in. It's time to weigh and get those waist measurements so you can see your progress so far, and make your plan for the second and final month of the challenge. Please bring your packet with you! We need to file the month one sheet at the gym and add up your score so far. Try to be there on Saturday! We're throwing in a bonus challenge as a way for you to earn more points, and we don't want you to miss it! Did we mention that there will be PRIZES for the New Year's Challenge?!

Bootcamp Workout For Time 50 Air Squats 40 Butterfly Situps 30 KB Swings 20 KB step ups 10 TGU (5R/5L) 20 KB Steup ups 30 KB Swings 40 Butterfly Situps 50 Air Squats

1.23.2014

Awesome yoga class Wednesday evening! It's great to see you guys taking your flexibility and mobility (ok, lots of strength work too!) as seriously as your training room and bootcamp workouts. I know you are taking your nutrition seriously, too, since we talk about it so often in class. But how about sleep? It comes up every now and then, but do you make getting plenty of sleep a priority? Yesterday, I recommended a relaxation hypnosis app that can help if you have trouble falling asleep, and here are five more tips for a better night's sleep! Training Room Workout Thursday

10 mins DU skill work

EMOM x 12 Min 1-6= 4 pullups* + max burpees Min 7-12= 2 wall walks + max box jumps *Pullups should be strict, if possible. Add weight if 4 are easy for you! If you can't do strict pullups, but can kip them, go with that. To modify further, go with 4 eccentric or 8 jumping pullups. No band assisted pullups for this one... You won't have time to get in and out of those bands!

Score= total reps of burpees+ box jumps

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Friday Thursday & Friday

Card Game Hearts= KBS Diamonds= goblet squats Clubs= spiderman pushup (aka reptile pushup) Spades= SDHP

1.21.2014

We all know a good night's sleep is really important in order to maintain a healthy hormonal balance, decrease inflammation, optimize recovery, and to attain a healthy body composition. But what if you have trouble shutting off the day and falling asleep? Have you tried hypnosis? No, it's not voodoo, and your eyes won't spin in circles. Put on some headphones, get cozy, and you'll be out in no time! Try downloading one of the hypnosis apps by Darren Marks. The total relation track puts me out in no time! It's worth a shot... Safer than medication and it won't hurt at least to try it! Training Room Workout Tuesday

10 mins shoulder mobility

In 15 mins, 4 rounds of: 10 Thrusters 15 Toe to Bar 20 Burpees -then max HSPU in remaining time, if finished before 15 mins *Score= total HSPU

Bootcamp Workout Wednesday

For time 21-15-9 Pistols Sit ups 400m run (do one run after each round)

1.20.2013

Tip: Think positively! Rather than focusing on the things you don't like about your body (or anything about yourself), focus on what you DO want. If you catch yourself thinking, "I hate this extra belly pudge", change it to, "I want a stronger core and a leaner waistline". Then, make sure the choices you make are ones that will get you closer to that goal. Positive thoughts create positive action! Week 3 of the New Year's Challenge starts today! How are you doing so far? Are you meeting your weekly goals? Be sure you have your goals for this week down on your sheet!

Training Room Workout Ladder, for time 10-9-8-7-6-5-4-3-2-1 KB Swings 1-2-3-4-5-6-7-8-9-10 HRPU

Then, Zone flexibility testing: Sit & reach Shoulders Suicide Stretch

1.16.2013

How Sleep Loss Adds to Weight Gain"The relationship between sleep loss and weight gain is a strong one, borne out in a variety of studies over the years. Large population studies show that both adults and children are more likely to be overweight and obese the less they sleep at night. In smaller, controlled studies, scientists find that when people are allowed to sleep eight hours one night and then half that amount on another, they end up eating more on the days when they’ve had less sleep. One pivotal study at the University of Colorado in March showed that losing just a few hours of sleep a few nights in a row caused people to pack on an average of about two pounds."

Read the whole article here: http://mobile.nytimes.com/blogs/well/2013/08/06/how-sleep-loss-adds-to-weight-gain/

Training Room Workout Thursday Partners- 4 Rounds for Time (each partner does A+B 4 times) A 3 Handstand Pushups 6 Thrusters 9 SDHP

B max butterfly situps

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Bootcamp Workout Friday For total time Run 800m, rest 2 min Run 400m, rest 1 min Run 200m, rest 30 sec Run 200m, rest 30 sec Red & Black only- Run 400m *cutoff 17 min

1.13.2014

Congratulations, Holly Husser! Holly was our most improved member for the Nov/Dec fitness assessment. She improved by 37%! Holly always shows up and works hard, and constantly has such a positive attitude. She's been a member for well over one year, and is STILL improving. Great job, Holly! Enjoy your free month of membership in January! :) Tuesday EMOM x 21 mins 1) 12 Wall balls 2) 16 snatches 3) 30 Double Unders x7 rounds

Wednesday 30s work/ 10s rest x 4 1) Bulgarian Split Squat- R 2) Bulgarian Split Squat- L 3) Frog Thrusters 4) Step ups- R 5) Step ups- L 6) Mountain Climbers

-Then rest 3 mins- 100 air squats for time

1.12.14

We had a great week last week! Over 40 members did the first assessment, which is a record! Everyone seemed to get off to a great start on the New Year's Challenge, and it's exciting to see so many on board with it. We had 5 new members sign up and join in on the challenge, too. Great way to start the year! We can't wait to keep up with everyone's progress! Be sure to get your goals for this week down on your sheet now, if you haven't already done so. We have folders at the gym for you to store your packets in, if you'd like. Whatever you do, don't lose them!

Our open gym on Saturday was a big success. Bribery with food always seems to do the trick! And it was worth it... I was a big fan of the carrot muffins. As requested here are the recipes I used:

For the carrot muffins: http://www.wheatbellyblog.com/2011/09/wheat-belly-buster-carrot-flaxseed-muffins/

For the sweetener, I used 1/3 cups of honey

I used unsweetened applesauce instead of sour cream or yogurt

I didn't have oranges, so I left out the orange zest, and for the oil, I used coconut

For the Breakfast Flax Cookies: http://powerhungry.com/2013/02/847/

I used Earth Balance coconut and peanut spread for the peanut butter. Mmmmmm :)

Training Room Workout Zone test, for time: 30 air squats 30 butterfly situps 30 lunges 30 mountain climbers (per leg) 30 pike pushups 30 hip bridges 30 dips 30 burpees 800m run *25 min cutoff

Black= 15 mins or less, no modifications Red= 15:01-20:00 and/or 1 modification Blue= greater than 20 mins and/or 2 or more modifications

1.9.2013

If you're playing along with us on the New Year's Challenge, you should have printed out your packet, filled out your long term goals and goals for this challenge, and gotten started on your month one sheet. If you missed the first assessment on Monday, you can make it up on Saturday at 8:30am in the training room! We will be having an open gym, so you are free to come work on anything you'd like to... A particular skill you want to improve on, mobility, make up for a workout you missed, or do your assessment. Be sure you also get your starting weight and waist measurement down, too! All the info for the challenge can be found here. Training Room Workout Thursday

Kettlebell Complex 3 rounds, record your time for each round. Rest 3 mins between each round

Single Arm Swing- R x 10 reps Single Arm Swing- L x 10 reps Clean- R x 10 reps Clean- Lx 10 reps Snatch- R x 10 reps Snatch- L x 10 reps Front Squat- R x 10 reps Front Squat- L x 10 reps Push Press- R x 10 reps Push Press- L x 10 reps

Cutoff 30 mins, including rest periods.

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Bootcamp Workout Thursday & Friday

EMOM 4 Squat jumps 4 Burpees 4 HRPU

Increase all exercises by 1 rep each round. When you can't complete all reps before the next minute begins, rest for the next round, then begin again at the last round you successfully completed and work your way back down to 4.

1.7.213

If you missed assessments on Monday, don't worry! We will have an open gym this Saturday at 8:30am... You will be able to make up your assessment then, or make up for any other workout you have missed out on! Training Room Workout Tuesday 10 mins of handstand practice (work on handstand progressions or handstand push-ups)

-then-

3 Rounds for time 15 wall balls 50 double unders 15 pullups

Blue zone: 15 wall balls 150 singles 15 jumping pull-ups or body rows

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Bootcamp Workout Tuesday & Wednesday Ladder, 10 rounds for time*: 10 bear squats (feet elevated) 10 yd bear crawl 10 dive bombers 10 yd run back to start

*Decrease bear squats and dive bombers by 1 rep every round. End at: 1 bear squat 10 yd bear crawl 1 dive bomber 10 yd run back to start

1.6.2012

New Year's Challenge starts Monday!! Be sure to have your monthly goals sheet filled out and start your food journal. If you haven't already done so, download the free MyFitnessPal app on your phone and use this for your journal (if you don't have a phone you can get the app on, head to our homepage and download the daily journal page and print out lots of copies to use!) Make sure your weekly goals are specific, and they don't only include where you want to BE by the end of the week (a pound lighter, maybe?) but WHAT you are going to do to get there (attend 4 octane classes, get 8 hours of sleep per night, have 4 protein servings daily, etc).

We have a scale in the gym and your coach can take your waist measurement for you. Be sure you get these two numbers recorded onto your monthly goal sheet so you can track your progress.

Bootcamp Workout Fitness Assessments!! Make an extra effort to be there!

Warmup 5 rounds: 10 good mornings 15 hollow rocks 20 jumping jacks

Assessment, for time: 10 kb swings 10 butterfly sit-ups 100m run 20 kb swings 20 butterfly sit-ups 200m run 30 kb swings 30 butterfly sit-ups 300m run 40 kb swings 40 butterfly sit-ups 400m run

20 min cutoff