1.7.2016 The Four Basic Skills

Thursday

“True warriors through the ages have discovered this secret: You must first win the battle -in your mind- to win every other battle in life.  Remember; SEALFIT is more than training the body.  You must embrace the whole person and see yourself as a body-mind-spirit.  You’ll train these simultaneously, leading to optimal performance and greater success in all your endeavors.” -Mark Divine in 8 Weeks to SEALFIT

Box breathing is one of the four basic skills that Mark Divine teaches in his program.  You're already working on this before class, and hopefully, several times throughout the day.  The other three basic skills that you need to practice are: positive internal dialogue, visualization, and goal setting.

1. Positive internal dialogue:  Start paying attention to your thoughts, and override negative thoughts with positive ones.  Change “I can’t” to “I will”.  
2. Visualization: What you see in your mind is just as important to what you say to yourself in your mind!  Rehearse outcomes that you desire in your mind.  Visualize your training session from start to finish before you begin.  This is the dirt dive you have been doing at the beginning of class.
3. Goal setting: Getting your goals down on paper gives you direction and momentum.  Take large goals and dice them up into smaller, more manageable bits that you can tackle one at a time.  If you haven’t written your goals down and hung them on the “goals” board at the gym yet, DO IT!!

These mental exercises are fantastic tools you can use to tackle your workouts, but they will also be invaluable in tackling everything that life throws at you.  Every stressful situation can become a great opportunity to practice these methods, and you will succeed in every aspect of your life.  When you learn to truly believe that you will accomplish something, failure simply stops being an option.

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Baseline
5 mins box breathing/ rolling trouble spots/ ROM drills

4 Rounds
10 Frog Thrusters
20 Shoulder Taps
30 Singles
100m Run

Work Capacity
4 Rounds
40 Jumping Jacks
20 Air Squats
40 Walking Lunges
20 Pushups
20 Butterfly Situps
20 4-count Flutter Kicks

Durability
Rolling and active stretching with bands.

1.6.2016

Wednesday

If you haven't already, start logging your workouts in a journal!  On your phone or in a spiral notebook are both fine- whatever works for you.  Don't leave your journal at the gym, though!  It will be useful as we continue to progress through the SEAL Training and you have other goals to work on outside of class.  For now, just enter the workout and what your "score" was (time to finish, or rounds completed), and the weights and/or modifications you used.

Baseline
Box breathing/ rolling trouble spots/ ROM drills

400m Run
5 Rounds
5 Air Squats
5 GSQ
5 Pushups
5 Situps

Strength
5 Rounds
5 Double Thrusters

Work Capacity
10 min AMRAP
5 Pull-ups
7 Pushups
9 Double FSQ
*Kipping on pullups is fine, but chin must clear the bar!  Modify with band, jumping pullups, or ring rows.

Durability
Yoga short form B.

1.4.2016

Week 1

Welcome to SEAL Training!  Before we get started there are a couple of things we need to cover.  First, there is a schedule change!  Classes will start at 5am, 8:30, 10:30, 4:15 and 5:30.  Please be on time!  There is a protocol that needs to be followed for each class, and we will need to stick to it in order to finish everything within the class time.  Aim to be in class 5 minutes before starting time!

Next, there will be a new goal each week for you to focus on either in class, outside of class, or both.  These will be posted with the Monday workouts at the beginning of each week, and we'll discuss them in class as well.  Your participation in working on these goals will go a long way toward changing your habits, keeping you performing your best during the workouts, and feeling and moving better all the time.  

Lastly, I strongly encourage everyone to keep their own workout journal.  Just a cheap spiral or composition book is all you need!  You can even keep this in your phone if you prefer- Evernote is a great app for this.  In it, you can record your goals, workouts, recovery habits, etc.  We'll get to all that as we move along.  It will go a long way toward helping you stay on track!

That's covered, now let's get started!

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Goal: Breathing

Bring your awareness to your breathing several times throughout the day and be sure you are breathing fully.  Try a few minutes of box breathing any time you are feeling stressed out or having trouble relaxing.  Stay aware of your breath during workouts, and continue breathing through the nose and out through the mouth as much as possible.

Dr Andrew Weil said, “Improper breathing is a common cause of ill health.  If I had to limit my advice on healthier living to just one item, it would be simply to learn how to breathe correctly.  There’s no single more powerful— or more simple— daily practice to further your health and well-being than breath work.”  Because breathing is a controllable event that can be regulated, it’s very useful for attaining a relaxed and centered state of mind.

Oxygen feeds every part of your body.  Breathing deeply and slowly will relax the body, while instantly sending powerful doses of oxygen to the brain and every single cell of the body.  Deep breathing raises blood oxygen levels, stimulating the digestive system, and improving physical and mental performance.

Before every workout, you will spend a few minutes performing box breathing while you roll out your muscles.  Box breathing consists of exhaling all the air from your lungs through the nose to a count of 4, holding it for 4, inhaling fully through the nose to a count of 4, holding for 4, and repeating.  You can build up to longer increments of time as it becomes more comfortable.  This calms and prepares your nervous system.

Being aware of your breathing is vital to increase you power, presence and mental control during the workouts. SEALs call this arousal control.  Breathe in through the nose and out through the nose or mouth as much as possible.  Take air all the way into the lungs- your belly should expand with each breath.  If you feel the need to gasp for air, take a few mouth breaths, then go back to controlling your breathing through the nose.  During rests, always focus on deep, slow breathing.

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Monday

The first 4 weeks are the on ramp phase, which lead into the basic training phase of weeks 5 through 8.  Use these first 4 weeks to work on mastering the moves, your breathing and mobility, and being consistent! 

Baseline
Box breathing/ rolling trouble spots/ ROM drills

3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)

Strength
5 Rounds
5 Double FSQ (modify to GSQ)
*Keep it fairly light

Work Capacity (this will be our first assessment)
For time
500m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar!  Modify with band, jumping pullups, or ring rows)

Durability
Yoga Hip and Shoulder Mobility.

12.30.2015

There will only be one class tomorrow for New Year's Eve!  Join Sonia at 8:30am for your last workout of 2015.  Thanks for another great year at Octane, folks!

Wednesday

For Time:
800m Run
40 Situps
600m Run
30 Situps
400m Run
20 Situps
200m Run
 

12.28.2016

This is the final week of the December attendance challenge!  Be sure to get in at least 18 classes so your name will go into the prize drawing.  And remember that for every class above 18, your name will be entered again!  You can see how many classes you've been to by going to "visits" on your profile in your MindBody Connect App, or by logging into your member profile online.  We'll be running on a limited holiday schedule again this week.  You can always keep up with the current schedule by checking the app (search for Octane Training in MindBody Connect) or by checking our schedule on our website.  Here's the schedule for this week: 

Monday: 5am, 8:30am, 12, 5pm, 6pm
Tuesday: 5am, 8:30am, 12, 5pm
Wednesday: 5am, 8:30am, 12, 4:00, 5:30 PiYo
Thursday: 8:30am New Year's Workout
Friday & Saturday: Closed

Monday

Tabata
DU
Air Squats
HRPU
Frog Thrusters

12.23.2015

Indoor Cycle class will be tonight at 7pm!  Sign up to save your spot.  Remember that yoga class is from 6-7pm, so if they are still chilling in their Savasana when you get there to set up your bike, please wait outside for them to finish so we don't interrupt them.  Please, and thank you!

Christmas Eve workout will be at 8:30am, and as always, we'll be doing The 12 Days of Christmas!  Come get in your last workout before Christmas with us!  The next workout class won't meet until Monday, but the Sunday yoga class at 3pm is still on.  The December attendance challenge is still going, so get in those classes!

Wednesday

AMRAP for 8000 meters:

10 Wall Balls
10 Hollow Rocks
10 Ball Slams
10 Ring Rows

2 min Row intervals

Each student will take turns rowing for 2 mins each.  There will always be one person on the rower at a time, while all other students are going through the circuit.  Workout is finished when the rower hits 8,000m.  Record time it took for class to finish 8,000m, and number of rounds completed for each student.

12.14.2015

Monday

5 RFT
10 Pullups*
20 Wall Balls
30 DU

*No kipping on pullups!  Modify with bands or on rings.

12.11.2015

Friday

Winner of the free month of membership challenge will be announced this evening at 5pm!

For Time
10-9-8-7-6-5-4-3-2-1
Pistols
HSPU
Box Jumps

12.9.2015

In case you missed it, we have a contest going on!  Win a one month Octane membership to give a friend for Christmas :)  Take a photo at Octane, post it on Facebook or Instagram, write why you love Octane and why your friend is so deserving.  Be sure to tag Octane Training and include #Octanefreemonth.  Whoever gets the most likes on their post by this Friday at 5pm is the winner!  

Wednesday

5RFT
400m Run
4 Wall Walks
8 Strict Toe To Bar

12.7.2015

This is week 2 of the December attendance challenge!  Between the workout classes, yoga, PiYo and cycling, there is an opportunity to get 10 points per week.  No excuses!  You only need a total of 18 for the month.  This is a great time to mix things up and try out something different if you haven't been to any class other than the workouts before!  Speaking of... cycling starts at 7pm tonight!  Be sure to sign up to reserve your trainer.  Head to the schedule page or use your Mindbody Connect app to sign up!

Monday

Tabata, alternating
Hollow Body Hold
Superman

Then, 12 min AMRAP
5 Pullups
10 Pushups
15 Air Squats