3.13.2014

Congratulations, Rachelle, our New Year's Challenge grand prize winner! Amanda Hough came in second place, followed closely by Logan Cloessner and Carol Perry. Everyone did an awesome job and we're proud of everyone who followed through for the full two months! If you missed the assessment on Monday, you can make it up this Saturday! Chad will be leading class in the Training Room at 8:30am. Come do a weekend workout or do your assessment :)

Training Room Workout Thursday

3 RNFT (rounds, not for time) 10 HSPU (or progression work) -then- 20 min AMRAP 5 pullups (body rows) 10 HRPU 15 hollow rocks (nose to knee) 20 walking lunges

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Bootcamp Workout Friday

Death by 10m + burpee

-EMOM run 10m and perform 1 burpee. Add 1 10m run each round, but only do 1 burpee each round (Blue zone leaves out burpee)

3.11.2014

Skatetown party Tuesday at 6! This will take place of our regular Tuesday evening classes. We will be awarding our New Year's Challenge prizes and passing out Octane shirts to those who ordered. Come eat and play!

Training Room Workout Tuesday

3 RNFT, AHAP 8-10 strict pullups (body rows) 6 TGU

-then-

4 min AMRAP 2 Box Jump (tuck jump) 2 DU (x3 singles) +2 reps of each every round -rest 1 min Then repeat for 3 min amrap -rest 1 min Then repeat for 2 min amrap

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Bootcamp Workout Wednesday

5 RFT 400m run (200m) 20 Wall Balls (12) *30 min cutoff

3.10.2014

Starting today... New 11:30am class! This class will replace the 12:30 classes. Keep in mind that we do have a shower in the training room, so come get a workout in on your lunch hour, clean up, and head back to work! Bootcamp Workout First Assessment! We will retest at the end if April

For time 21-15-9 Thrusters* Burpees

*Choose a weight that is very challenging, but you are able to maintain proper form with throughout. It should really be a struggle to get all 3 sets of thrusters unbroken! Remember that you aren't competing against anyone else in class... You are only competing against yourself!

3.6.2014

Members, if you haven't yet responded to our survey, please take a moment to do so! It's totally anonymous, and only 10 questions long. We take your responses very seriously and intend to use them to create the best experience possible for our members. Click here to visit the survey. Our membership drive and Facebook check-in challenge both start this Monday, March 10 and will run through April 30. Pick up your referral cards starting Monday, and don't forget to check in on Facebook when you get to class!

Training Room Workout Thursday

7 rounds for time 25 DU (75 singles) 20 mountain climbers-10R/ 10L 10 killers- 5R/ 5L

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Bootcamp Workout Friday

For time 1 mile run

3.4.2014

Remember to turn in your New Year's Challenge packets if you haven't already done so. We must have them by Saturday if your want your scores included in the tally!

Training Room Workout Tuesday

For Time. Go as heavy as possible! * 16 TGU- 8R/8L 5 SDHP 5 Thrusters 5 Burpees 5 SDHP 5 Thrusters 10 Burpees 5 SDHP 5 Thrusters 15 Burpees 5 SDHP 5 Thrusters 10 Burpees 5 SDHP 5 Thrusters 5 Burpees 16 TGU- 8R/8L

*Yes, you can do it faster with the baby KB, but you won't get anything out of it. Don't worry about being the first one done... Instead, compete against yourself and go for the heaviest weight you can handle with proper form throughout. Remember, you won't change yourself without challenging yourself!

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Bootcamp Workout Tuesday & Wednesday

EMOM x 5 mins 5 HRPU 4 nose to knees* 5 squats -rest 2 min- EMOM x 5 5 HRPU 4 nose to knees 10 squats -rest 2 min- EMOM x 5 5 HRPU 8 nose to knees 10 squats -rest 2 min- EMOM x 5 10 HRPU 8 nose to knees 10 squats

*Start in hollow body position. Bring knees in to chest and wrap arms around legs, then extend arms and legs back out to hollow body position.

If you don't get all your reps done in a given round before the next minute starts, sit out the following minute and then jump back in. 2 burpee penalty for every round missed to be done during the 2 minute rest following that set.

3.3.2014

Sign up to receive text notifications in case of class changes, or reminders about stuff happening at Octane! Text "@octane" to (469)208-4015 Don't forget... We are working on a limited schedule this week. Today's schedule is as follows: 5am- Forsythe Boat Ramp & Sterlington high school track 8:30am- Training Room 9:30am yoga- Training Room 4:15pm- Training Room 5:45pm- Forsythe Boat Ramp & Sterlington high school track

Bootcamp Workout For time: 400m run 21 kb swings* 21 HSPU (pike push-ups) 400m run 15 kb swings 15 HSPU 400m run 9 kb swings 9 HSPU

*For outdoor classes, do burpees in place of swings if you don't have a kettlebell!

2.27.2014

Spring break for Ouachita Parish is coming up next week, and we will be working on a limited class schedule. The times and locations will be as follows: Monday 5am- Forsythe Boat Ramp *5am- Sterlington HS Track 8:30am- Training Room 9:30am yoga- Training Room 4:15pm- Training Room 5:45pm- Forsythe Boat Ramp *5:45pm- Sterlington Highschool Track

Tuesday 5am- Training Room 8:30am- Training Room 9:30am yoga- Training Room 4:15pm- Training Room 5:45pm- Training Room 5:45pm- Forsythe Park

Wednesday 5am- Forsythe Park *5am- Sterlington HS Track 8:30am- Training Room 9:30am yoga- Training Room 4:15pm- Training Room 5:45pm yoga- Training Room

Thursday 5am- Training Room 8:30am- Training Room 9:30am yoga- Training Room 4:15pm- Training Room 5:45pm- Neville HS *5:45pm- Sterlington HS Track

Friday 5am- Neville HS *5am- Sterlington HS 8:30am- Training Room

Saturday No class

*These classes will not be led by a coach, but are scheduled to give the Sterlington crew an opportunity to meet up and workout together. Hold each other accountable!

Training Room Workout Thursday

Stations, 4 rounds: A-1-Wall balls 2-Box jumps 3-HRPU 4-KBS B- 250m row

Class members take turns being the rower. Each station lasts as long as it takes the rower to finish.

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Bootcamp Workout Thursday & Friday

6 mins DU practice 1 miss= 1 broad jump, then continue jump rope 2nd miss= 2 broad jumps, then continue jump rope 3rd miss= 3 borad jumps, then continue, etc…

rest 3 mins

6 mins DU practice 1 miss= 1 burpee 2nd miss = 2 burpees, etc…

Double unders do not have to be unbroken. Singles are ok! But anytime the rope stops, it’s a miss. Score= total number of double unders. Blue zone works on singles only.

Then, 800m run

2.25.2014

You guys blew it out of the water on those final assessments! Holy cow! There were some pretty amazing improvements. Everyone really pushed themselves... Great job! If you weren't able to make it to class for the assessment, you will have a chance to make it up this Saturday :) Training a Room Workout Tuesday 4 sets, heavy (choose a weight that you can get 8-10 reps with) Single SLDL 8-10 per leg Goblet squats Rest 90 sec between sets

18 min amrap 10 pullups (20 jumping pullups) 10 HSPU (pike pusups) 30 DU (90 singles)

Bootcamp Workout Wednesday

Partner relays! For time 200m x 4 each 20 SDHP x 2 each 20 Thrusters x 2 each 50 Walking Lunges x 2 each 200m x 4 each

So it looks like this: Partners run 200m, tag team style, until each member runs 4 times. Then they move on to SDHP two times each, etc. KB weights should be as heavy as possible!

2.24.2014

This is the final week of the New Year's Challenge! Hopefully, you've been keeping track of your gluten free days this month so you can add those bonus points to your score. The last day of the challenge is Saturday, March 1, and that is the last day you will be able to record your weight and waist measurement. If you won't be in class on Saturday, be sure to get this done before then! To give you time to add up your points, the deadline to turn your packet in will be the following Saturday, March 8. Yes, we are leaving it up to you guys to count up your scores! As you saw on the board this week, "Fitness is like marriage. You can't cheat and expect it to work." We trust you guys ;) We will announce the two winners the following week; one for the highest percentage of weight and inches lost, and one for the highest total score. Each winner will get a $100 gift card to The Buckle and free crawfish from The Fieldhouse!

Bootcamp Workout Final Assessments! Compare results with 1.6.2014. The most improved time will earn member of the month, and a free month of membership for March!

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

Assessment, for time 53#/ 35# 10 KBS 10 Butterfly Situps 100m Run 20 KBS 20 Butterfly Situps 200m Run 30 KBS 30 Situps 300m Run 40 KBS 40 Situps 400m Run

2.20.2014

Here are some pretty sobering statistics for you... Did you know that louisiana currently has the highest obesity rate in the nation, and that metabolic disorder affects more than 1/3 of the US population? And these numbers CONTINUE to grow. Lifestyle diseases that once only appeared later in life are now showing up in our children. The health of our nation is not getting better... It's getting out of control. But these health issues are preventable and can even be reversed. Just because obesity and disease are becoming more prevalent doesn't mean you should accept them as "normal".

Our mission at Octane is to make optimal health and fitness accessible and attainable to everyone. It is so rewarding to see our members getting into the best shape of their lives... many of them at the age when the health of the average American begins to decline. Our members are proving that our health is a choice, and losing it isn't inevitable. Of course, it isn't easy to take care of our bodies... it's hard work. But once you begin to see and feel the results of your effort, you realize just how worth it that work is, and you begin to wish you hadn't waited so long to put a priority on your health.

Kudos to all of you, whether you've been at it with us for three years or three days. Whether you intend to or not, by working hard on your body, you're helping to change the state of health in our small Louisiana town.

Ok, getting off my soapbox now. It just hits me pretty hard every now and then how darn proud I am to be a part of this awesome thing :). Back to your regularly scheduled programming...

Training Room Workout Thursday

4 sets max effort Pullups (chin hang or eccentric) rest 90 sec between sets

Then, for time 10 burpees 20 Box jumps (20 over the ball jumps) 30 Knee to elbow (20 toe to wall) 40 HRPU (20 HRPU) 50 Jumping pullups ( 20 jumping pullups) 40 HRPU (20 HRPU) 30 knee to elbow (20 toe to wall) 20 box jumps (20 over the ball jumps) 10 burpees

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Bootcamp Workout Friday 800m run (600m) 30 pistols (40 air squats) 50 HRPU (20 HRPU) 600m run (400m) 20 pistols (30 air squats) 40 HRPU (15 HRPU) 400m run (200m) 10 pistols (20 air squats) 30 HRPU (10 HRPU)

Blue zone modifications are in parenthesis.