2.18.2014

Let's hear it for 70 degrees!! Woohoo! Training Room Workout Tuesday 15 mins to work on pistols. Start with mobility/ stretching of hips/ legs. Check squat form on wall. Then work pistol progressions.

7 min AMRAP 2 snatches- R 4 OH walking lunges 2 snatches- L 4 OH walking lunges 4 goblet squats

rest 2 mins

5 min AMRAP 9 wall balls 9 frog thrusters

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Bootcamp Workout Tuesday & Wednesday 50 sec- 40 sec- 30 sec- 20 sec- 10 sec HSPU (pike push-ups) HRPU Plank Rest

Rest 5 mins

6 min amrap Burpee broad jump+ 1 HRPU (add 1 more HRPU every rep) E2MOM run 100m, starting at 0:00

2.17.2014

We have TWO weeks left on the New Year's Challenge! I've been hearing about some really great progress from some of you. We're in the home stretch, so now's the time to really buckle down and finish strong. Set your weekly goal, and really challenge yourself! Commit to going gluten free this week, try cutting out sugar, or refocus on your carb intake if you you've let that creep back up. In less than 14 days, we will be totaling your points and charting your total progress! Bootcamp Workout 50m sprint with walk back x 7 These should be max effort sprints!

-Then, 4 sets 10 KB step ups per leg rest 90 sec between sets

Rest 6 min

100 KBS for time (50 KBS)

2.13.2014

Octane Training will be back to our regular schedule starting at 9:30am tomorrow! We will not be holding the 5am and 8:30am classes. We will have yoga at 9:30am, and workouts at 10:30am, 12:30pm, 4:15pm and 5:45pm. I know you all have cabin fever, so get out and come join us! Training Room Workout Thursday

4 sets, heavy (choose a weight that you can get 8-10 reps with) Rest 90 sec between sets Single SLDL (8-10 per leg) Goblet squats

Then, 15 min AMRAP 20 push press 10 broad jumps 8 toe to bar (toe to wall)

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Bootcamp Workout Friday

Valentine Partners- tag team! A- run 200m B- work through card deck *Lay entire deck out, face up. Do not change order of cards. Each pair works though the cards from left to right until they finish the deck or run out of time. When A returns from run, he/she takes over where B left off, etc.

Diamonds- HRPU Hearts- KB sumo squat Clubs- wall balls (KB wall balls if outside) Spades- Butterfly situps with KB Joker= 10 burpees

30 min cutoff

Face cards = 10 Ace = 11

2.11.2014

"Snow" day! Woohoo! While the schools may be closed, the training room is still open. So, no excuses... come in and get your workout! If the road conditions are bad, check the Facebook page. If we have to cancel a class, we I'll always post it there. Otherwise, BE there! We will always do our best to keep classes going for you. Remember, you can make excuses or you can make progress. Not both. Training Room Workout Tuesday

4 sets max effort, not for time Pullups/ chin hang or eccentric rest 90 sec between sets

Then, for time

50 sit-ups (crunches)

50-40-30-20-10 (10-20-30-20-10) Killers (walking lunges) KB single arm high pull

50 sit-ups (crunches)

*Keep in mind that quality trumps quantity! That's a lot of killers... Don't cut those reps short just to get through them faster!

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Bootcamp Workout Tuesday & Wednesday 15 mins hip mobility with lax balls

Then, for time 10 burpees 10 DU 10 burpees 20 DU 10 burpees 30 DU 10 burpees 40 DU 10 burpees 50 DU

(Blue zone: 5 rounds 5 burpees 30 singles)

*18 min cutoff

2.10.2014

We would like to place our shirt and almond flour orders as soon as possible! If you signed up for either and haven't submitted your payment yet, please get it to your coach so we can go ahead and get these orders going. Shirts are $25 each, and 5 lb of almond flour is $40. If you haven't ordered but would like to, email your order to us at info@trainoctane.com. We can get any size shirt you need!

Bootcamp Workout Monday

5 RFT (3 RFT) 200m run 20 KBS 20 HRPU 20 hollow rocks 20 air squats

35 min cutoff

2.6.2014

Member of the Month: Casey Stevens! Congratulations on your free month for February, Casey! Your consistency is amazing. Not just for one month in particular, but since you started. In January, you attended 21 classes. In December, when attendance is typically at it’s lowest through the holidays, you made it to 20 classes, and in November, you had the highest attendance across the board during the attendance challenge, with 23 classes! Since October 17, when our new membership and attendance system was put into place, you have attended 74 classes. That is someone who wants it! And the coaches have seen you evolve since you joined us last July. You always push through your workouts and challenge yourself, quietly accomplishing new victories (unbroken double unders!), and they don’t go unnoticed! Not only are you committed inside of class, but outside as well…. asking questions and doing your own research so you can apply your new nutrition knowledge at home. We’re proud of you, Casey!

Training a Room Workout Thursday

3 rounds, AHAP (bodyweight) 8 step ups-R 10 split squats-R 12 single sldl-R repeat left

Then, 3 RFT

12 pullups (body rows or jumping pu) 30 sec L sit (flutter kicks) 100m run

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Bootcamp Workout Thursday & Friday

3 rounds 10 push presses each arm 60 sec burpees rest 60 after each round

rest 5 min after last round

Then, 3 rounds 15 goblet squats 400m run (200m run)

rest 2 min, then

100 situps (crunches)

2.4.2014

Training Room WorkoutTuesday

For time and weight. Select the most challenging weight you can manage with proper form!

20 TGU buy in

2-4-6-8-10-8-6-4-2 snatches, per arm (push press) pistols (2x air squats)

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6 min cap

800m run (600m) AMRAP DU (singles)

Rest 6

6 min cap

800m run (600m run) AMRAP kbs

2.3.2014

Bonus challenge for month 2 of the New Year's Challenge... No gluten! For every day that you are completely gluten free (AND have your day written in your food journal) you will earn an extra point. So your food journal entries are now worth a possible 2 points each! If you do not have a journal entry for a given day, you can't earn a point for not having gluten. We need to be able to see it! So keep up with those journals and be sure to read your food labels to check for gluten containing additives. Download this guide for tips on how to find it. Bootcamp Workout Monday

Tabata Dive bombers (HRPU) Squat jumps (air squats) Butterfly sit-ups (crunches) Kb swings Sprint

Perform all 8 rounds of one exercise before moving to the next. Score= lowest number of each exercise. Blue zone modifications are indicated in parenthesis.

1.30.2014

Don't forget to be at the training room on Saturday at 8:30am for open gym! Shannon, Chad, Joe Dee and Jamie will be there to run workouts and help with skill work. This is a great opportunity to squeeze in a workout you've missed or to work on mastering those double unders, handstand push-ups, pullups... whatever! AND, participate in the burpee challenge... This is yet another change to win an awesome prize. Yes, there will also be some paleo goodies to sample, and if you have something you'd like to bring in, feel free! At 9:30, we will be doing our New Year's Challenge halfway point check-in. We will measure waists and help you add up your scores for month one. Please bring your challenge packet with you! We will be adding a bonus nutrition challenge for month 2, and we will discuss that with you, as well. We look forward to seeing you there!

Training a Room Workout Thursday

10 mins KB clean practice

Then, for time: 21-15-9 Double KB Deadlifts (53/35) Box Jumps

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Bootcamp Workout Thursday & Friday

For time 800m Run 30 Thrusters (53/35) 30 pullups (50 KBS if no pullup bar for outdoor classes)

1.28.2014

Training Room WorkoutTuesday

10 mins calf mobility with lacrosse balls

For Time 1 KB Bear 25 DU 2 KB Bear 25 DU 4 KB Bear 25 DU 2 KB Bear 25 DU 1 KB Bear 25 DU

1 Bear= perform all 15 reps unbroken (grip change is ok), as heavy as possible: 5 SDHP + 5 Goblet Squats + 5 Push Press

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Bootcamp Workout Tuesday & Wednesday 10 mins hip mobility

4 sets, not for time: 10 Pushups (Down count of 3, pause for 1 at bottom, explode up. Amplify or modify as needed) 60 sec pullups (modify to body rows or chin hangs)

Then, 5 min AMRAP 3 Burpees 6 Broad Jumps 9 Killers (total)