11.6.2017

Having your friends with you makes working out more fun... and it may even save you some money!

The 8 week Fitmas Challenge starts today!  Don't forget, it's your responsibilty to sign yourself in to class.  If you aren't signed in, you won't get credit for your attendance!  

Staying fit during the holidays is fantastic, but you know what else is great?  Saving money!  Be sure to pick up some referral cards at the gym, write your name on them, and pass them out to friends.  If your friend brings that card in, they get $25 off one month of membership, and so do you!  There's no limit to the number of discounts you can get, so the more friends you bring, the more you save.  

Monday

Baseline

4x
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
 

Work Capacity

For time (30 min cutoff)
800m run
20 Wall balls
20 Sit-ups
20 Squat jumps
20 Push-ups
20 KB Swings
20 Double-unders
20 Double Thrusters
20 Pull-ups
20 Good Mornings
20 Burpees
20 GSQ
20 Knee to elbow plank
 

Durability

Stretch

11.4.2017

Saturday

Open gym day!  If you missed the final assessment on Monday, this is your last chance to make it up!  Or if you want to get outside, you can meet up with the Monroe bootcamp class at Neville.

8 week Fitmas Challenge!

According to the New England Journal of Medicine, the holiday weight you gain from October through January will take you 5 months to lose. This means you'll be carrying around that extra fluff until the Easter bunny arrives!  This year, Octane challenges you to stop the holiday weight gain before it starts, because we know it's easier to prevent the extra pounds than it is to lose them.  Join us for the 8 week Fitmas Challenge to stay fit and win prizes!

 ---

Here's the deal:

Attend a minimum of 24 workouts (3 per week) from Nov 6- Dec 30.  Both gym classes and outdoor bootcamp classes count.  You are responsible for signing yourself in!

Every workout attended after hitting the 24 minimum = 1 point each

yoga classes= 1 point each

Post a workout selfie on FB or Instagram and tag Octane (@octanetraining on FB or @trainoctane on Instagram)= 1 point each

Bring a friend to a workout= 1 point

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Everyone who reaches the minimum of 24 workouts will win an Octane tee!  In addition, the member with the highest total points will win other cool prizes, to be announced!

11.3.2017

Octane's Fitmas challenge!

According to the New England Journal of Medicine, the holiday weight you gain from October through January will take you 5 months to lose. This means you'll be carrying around that extra fluff until the Easter bunny arrives!  This year, Octane challenges you to stop the holiday weight gain before it starts, because we know it's easier to prevent the extra pounds than it is to lose them.  Join us for the 8 week Fitmas Challenge to stay fit and win prizes!

 ---

Here's the deal:

Attend a minimum of 24 workouts (3 per week) from Nov 6- Dec 30.  Both gym classes and outdoor bootcamp classes count.  You are responsible for signing yourself in!

Every workout attended after hitting the 24 minimum = 1 point each

yoga classes= 1 point each

Post a workout selfie on FB or Instagram and tag Octane (@octanetraining on FB or @trainoctane on Instagram)= 1 point each

Bring a friend to a workout= 1 point

 ---

Everyone who reaches the minimum of 24 workouts will win an Octane tee!  In addition, the member with the highest total points will win other cool prizes, to be announced!

Friday

Baseline

3x
10/10 Bird Dog
10 Walking Lunges
10 Ball Thrusters
High knees/ butt kicks

5 min DU practice
 

Work Capacity

6 min AMRAP
10 Burpees
10 Ball Slams
10 Killers

Rest 2 min

In 4 mins
3x
10 Wall Balls
Bear Crawl length of gym and back
Then, ME DU in time remaining

Rest 2 min

5x
50m Sprint/ Walk Back

Durability

Roll/ stretch lower body

11.2.2017

Thursday

Baseline

Ankle mobility
Shoulder mobility

30 sec each x 3
Pushup to Down dog
Stick DL
OHSQ with PVC
Plank

Pullup drills
 

Practice

10-8-6-4-2
HSPU
Pullups

10-8-6-4-2
Snatches*
Pistols*
*Rep numbers are total- both sides combined.  Weights should be heavy!  Rest as needed.
 

Tabata
H2H KB swings
 

Durability

4x
*max effort Toe To Bar (no kipping)

*Perform as many quality reps as you can without stopping.  Modify to pike ups with feet on roller, or to v-ups.

Stretching

11.1.2017

Wednesday

Baseline

PVC mobility  

3x 

3 inchworms

10 Ball slams

30 singles

100m run

Work Capacity

For time 

400m run

40 DU

30 Wall Balls

200m run

20 DU

10 Wall Balls

Durability

1 min couch stretch per side

1 min figure 4 stretch per side  (on wall)

roll/ stretch calves

10.31.2017

Happy Halloween!  There will not be a 5:30pm class today.  4:15pm will be the last class of the day!

Today is a kettlebell day!  You know what that means... no shoes!  Or at least wear some flat ones. 😁

Tuesday

Baseline

3x 

5/5 halos

5 Prying GSQ

Bottoms up complex: 3x per side
1 clean
3 presses
3 OH reverse lunges
swing switch to other side

3x
2/2 TGU

Work Capacity

Double KB Complex :You go, I go

5x
5 Suitcase DL
5 KB Row
5 Clean
5 Thruster

Then, you go, I go

30-20-30-20
KB Swings

Durability

3 Rounds
30 sec Hollow Body
30 sec Plank

10.30.2017

Monday

It's final assessment day!   You've completed 8 weeks of SEAL training, so it's time to retest the assessment you did on day 1 to see how much you've improved.  If you can't make it to class today, you'll have a chance to make your assessment up at open gym on Saturday.

Baseline

Box breathing/ rolling trouble spots/ ROM drills

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

Strength

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

Work Capacity (& first assessment)

2x for time (modified to 1x for beginners)
400m 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.

10.28.2017

Saturday

Track workout today!  We'll be on the field at Sterlington High School, and we'll have some guys out there filming and photographing us to use for advertising materials.  So put on some matching clothes (or not) and come out there so you can have your 15 minutes of fame!  I promise no bear crawling for the photos 😝

10.27.2017

Friday

Baseline

Box breathing/ rolling trouble spots/ ROM drills

400m Run
3x
10 Deadlifts
10 Pushups
10 Situps
 

Strength

10x
3 Suitcase Deadlift
 

Work Capacity

In 10 Minutes
800m Run
30 Handstand Pushups (modify to pike pushups or double strict presses)
ME DU in remaining time

Durability

Accumulate 2 mins hollow hold, 2 mins plank

Shoulder and hip mobility