7.13.2015

New Assessments!

Warmup

4 Rounds
10 Air Squats
10 Pushups
10 H2H KBS

Assessment

Max Reps of each
1 min Pushup
1 min Goblet Squat
1 min strict Pullup/ Ring Rows 
4 min KBS

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And here are the rules!

PUSHUP
Chest must touch floor at the bottom of each rep.  Releasing weight on chest at bottom is ok, but not required.  Torso must remain tight.  Hips, shoulders and ankles must stay aligned.  Pushups from toes = 1 pt each
Pushups from knees= 1/2 pt each
Pushups with upper body elevated on 16” box = 1/3 pt each

GOBLET SQUAT
Heels must stay in contact with floor, hips must drop below knees.  Knees and hips must lock out at top.  Students choose their weight and get as many QUALITY reps as possible in 1 min.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

PULLUP
Strict, no kipping and no bands!  Elbows must be fully extended at bottom, and chin must go over the bar at the top.
For ring rows, torso and hips must remain straight, with shoulders, hips and ankles in a straight line.  Ring height is set at student’s belly button when standing (bottom of rings).
Pullups= 1 pt each
Ring Rows = 1/2 pt each
Ring Rows with bent knees = 1/3 pt each

KB SWING
Students choose their weight and get as many QUALITY reps as possible in 4 min.  Rest as needed.  All variations of swings will count- single arm, hand to hand or 2 hand.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

Student must pick a single modification/ weight of each exercise and stick with it through the test.  Starting pushups from the toes and then dropping to knees is not allowed!

7.10.2015

Friday

Small schedule change this evening!  Instead of 5pm, the evening class will be moved up to 4pm.  Remember that you can always stay up to date on the current schedule by checking your MindBody Connect app, or viewing the schedule on our website.

The Saturday class this week will be PiYo!  This will be a $5 drop in class for all non-members, so bring your friends!

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For Time

400m
30 Pushups
20 Killers
10 V-Ups

400m
30 Killers
20 V-Ups
10 Pushups

400m
30 V-Ups
20 Pushups
10 Killers

7.8.2015

Wednesday

EMOM x 15
9 Burpees
15 Wall Balls
21 DU

Rotate through the exercises each min, for a total of 5 rounds of each.

7.6.2015

Attendance challenge is well underway!  Be sure to sign up for the classes you plan to attend this week.

There will NOT be blog posts for Tuesday and Thursday kettlebell workouts from here on out, so the next posted workout will go up on Tuesday night, for Wednesday's class.  Remember to wear flat shoes to kettlebell classes, or you can always go barefoot.  New students cannot attend a kettlebell class until they come to a free intro class, now offered on Saturdays at 9:30am.  So if you have friends who want to join us, please pass that along!

Monday

4 Rounds
10 Tempo Pushups (31X0)
5 Strict Toe to Bar

21-15-9
Pullups or Ring Rows (no bands on pullups!)
Ball Slams

7.3.2015

For time

800m Run

30 Pushups

30 Butterfly Situps

600m Run

20 Pushups

20 Butterfly Situps

400m Run

10 Pushups

10 Butterfly Situps

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Modified: 

3RFT

400m Run

15 Pushups

15 Butterfly Situps

7.2.2015

Thursday

Kettlebell day!  Wear flat shoes or none at all :)  We'll be working on a KB complex... you'll just have to come to class to find out exactly what we're doing!  I'll will be leading a mobility class today at 9:30am in place of Sonia's usual yoga class.  

We'll be following our regular schedule tomorrow and Saturday, so don't slack off just because you're off work!  If you need to make up your final assessment from Monday, Saturday at 8:30am is your last chance to do it.  So go ahead and open your app right now and sign up for those classes ;)

7.1.2015

Attendance challenge begins today!  Start registering for the classes you plan to attend! 

Wednesday

Stations- 30:30 x 4 Rounds 

Triceps towers

DU 

Double KB Thrusters

Suitcase hold

Rope slams

Row

6.30.2015

Summer attendance challenge starts in July!  Attend 36 total classes during the months of July and August and earn some cool stuff :)  Come to class, get cool stuff.  Easy, right?!  There ARE a couple rules though... 

1- Any Octane class counts, but only one class per day will go toward your total.  If you attend a workout class and a yoga class in the same day, you only get 1 toward your attendance goal.

2- You are responsible for pre-registering for class and signing in when you get there.  Time to start using your MindBody Connect app, folks!  Download it now and start using it!  

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Tuesd ay

Rather than posting the written workout, I'm just going to give you guys a chance to trust me on this one ;)  As most of you know, I attended a StrongFirst Kettlebell certification over the weekend, and I really learned some awesome stuff.  I'm excited to get you guys up to speed!  Tuesdays and Thursdays are going to be focused on kettlebell drills and strength work, and I'm going to progress you guys through some workouts that will get you all caught up.  Don't be scared!  I learned lots of "tweaks" that will actually help most of the exercises we've been doing feel EASIER to you, but will also make them more effective.  

So just show up tomorrow in some flat shoes (or you can just take them off altogether) and be excited to do some fun kettlebell stuff ;)

6.29.2015

Final Assessments!  Bring your "A" game, folks! 

Warmup
3 Rounds
8 Windmills(4R/4L)
10 Good Mornings
10 Thrusters
100m Run

Assessment, for max total reps

In 4 min:
400m Run
Max Pullups 

-Rest 1-

In 4 min
400m Run
DU

-Rest 1-

In 4 min
400m Run
Max Wall Balls (20#/16#)

6.26.2015

Final assessments are coming up on Monday!  There will not be a Saturday class this weekend, so rest up, get in some yoga on Sunday at 3pm with Candy, and show up Monday to blow your last assessment out of the water!  As always, the most improved on the assessment gets the next month of membership FREE!!

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Friday

Partners, for Time
10 Rounds (5 per person)
A- 30 KBS
B- 10 Broad Jumps + 10 HRPU

Then
1 mile Relay Run (included in time)

*Partner A does 30 KBS while partner B does 10 broad jumps + 10 HRPU.  Both partners must finish their exercise(s) before they switch.  If one partner finishes first, he rests until his partner finishes.  After they each do A and B 5 times, they will complete a 1 mile run, relay style, in any increments they choose.

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Modified

8 Rounds (4 per person)
A- 15 KBS
B- 5 Broad Jumps + 5 HRPU

Then
800m Relay Run