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1.1.2018

Happy New Year!  There will only be one class today, at 8:30am. So set your alarm, and don’t miss it!

 

Baseline

3x 

5 pushups

5 frog thrusters

10 air squats

20 singles  

Bear crawl length and back  

 

Work Capacity  

Partners! 

Partners alternate rounds for 12 minute AMRAP of:

10 burpees

10 Pullups or ring rows

10 squat jumps  

 

Then, partners alternate rounds for 12 minute AMRAP of:

10 DU/ 30 singles

10 mountain climbers per leg

10 situps  

 

Durability

roll and stretch on wall  

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2017 Fitmas Challenge Results

Congratulations, Orkan!

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The tee shirt will be light gray, with matching light gray print.  The print on the shirt won't be easily visible until it's soaked with sweat!

First, let's review the rules of the Fitmas Challenge:  Everyone who attended 24 workouts during the months of November and December have earned a free tee shirt!  Extra points could be earned for every workout above 24 that was attended, as well as for every Facebook check-in.  The highest total scorer is the athlete who attended at least 24 classes AND had the highest point total.  

I think it probably comes as no surprise that our top earner is Orkan, with a total of 41 points!  He attended a total of 46 workouts over both months, which shot him to the top of the list.  In addition to his free tee shirt, he also gets a prize pack, featuring a large tub of Vital Proteins Collagen Peptides and a bottle of Young Living peppermint essential oil (for amping up that athletic performance), and a MyZone heart rate belt!  Congratulations, Orkan! 

Below are all of the members who earned a shirt, followed by their point totals:

  1. Orkan Arat, 41
  2. Amanda Hogan, 34
  3. Porsha Adams, 26
  4. Toni Elkins, 25
  5. Holly Husser, 19
  6. Sydney Girtman, 18
  7. Ashley Maxwell, 17
  8. Stevie Scott, 16
  9. Ben Jones, 15
  10. Angie Nicholson, 15
  11. Alicia Bennett, 14
  12. Scott Spencer, 9
  13. Amy Crawford, 9
  14. Byron Johnson, 7

Winners, be sure to let me know what size shirt you want so I can place the order!  If you didn't attend 24 classes, you can still purchase your shirt for $23.  Click here to purchase one!

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12.30.2017

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Monroe Bootcamp class will meet at a Hamilton House Inn this morning! 

Saturday

Baseline

3x, length of gym of each

SL march

Inverted toe touch

Inch worms

Lunges

High knees

Butt kicks

 

Then, 50 jumping jacks


Work Capacity

Partners
A-Flutter kicks

B-100 KB Swings


A- Wall sit

B- 100 Squats

 

A- Plank

B- 100 Dips

 

Together:

60 partner Burpees

 

A- Rest

B- 400m run

 

 One partner holds “A” while the other performs reps of “B”. Partners trade places as desired until the total number of prescribed reps have been completed. Then they move to the next set.

 

Durability

roll and stretch

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12.29.2017

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It’s Octane party night!  Come hang out with us at Shannon’s house, starting at 7pm.  Bring some munchies to share and your drink of choice, if you’d like.  But most importantly, just bring yourselves and let us see what you look like in your real life clothes! 

Friday

Baseline

Hip stretching

3x

10 Ball slams

10 squats to ball

20 Mountain climbers

 

Work Capacity

20 min AMRAP

5 deck squats

10 TTB

20 wall balls

 

Then,

100 sit-ups

 

Durability

Roll and stretch

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12.28.2017

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Thursday

Baseline

PVC shoulder mobility

3x
1/1 arm bar
3 prying GSQ
5 KB pullovers
20 shoulder taps
 

Practice

#Single Bell Burner

Up to 5x in 30 minutes
1 TGU- R
10 1-arm KBS- R
1 TGU- L
10 1-arm KBS- L
5 GSQ
10 Pushups
20 KBS

Use a single kettlebell, as heavy as possible, for the entire circuit.  Rest as needed to maintain good form.  If you are able to complete 5 rounds in the 30 minute time limit, go heavier next time!  So there's your hint: you will see this workout again!

Durability

Stretch + alligator breathing

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12.27.2017

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Wednesday

Baseline

3x
Bear Crawl
10 wall facing squats
20 jumping jacks
20 sec plank
 

Work Capacity

2x
2 min per station, 30 sec transition
Rower
Burpees
Jump Rope
Situps
Air Squats

 

Durability

stretching on wall

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12.26.2017

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Join us for our 12 Days of Christmas workout in the gym at 8:30am!  This will be the only class of the day, and we’ll follow it up with a short, but totally relaxing yoga session.  

Also, the MyZone straps are in for those of you who ordered!  You can pick yours up in class tomorrow and wear it for the workout. There are also 2 extras, so if you didn’t order one but would like to get one, show up early!  First come, first served! 

Don't forget that our Octane holiday shin-dig is happening on Friday!  Join us at Shannon’s house at 7pm for some snacks and drinks, and feel free to bring something to share, or your own beverage of choice. Kids are welcome!  We’ll have an outdoor fire and s’mores for them... and the adults 😉 

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12.23.2017

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Merry Christmas!  Enjoy the holiday and join us back in the gym on Tuesday.  We will have one class at 8:30am on Tuesday, the 26th.  We’ll be back to our regular schedule on Wednesday!

 

Saturday

Baseline

3x

5 Pushup + Down Dog

5/5 Halos

10 Stick DL

10 GSQ

100m Run

 

Work Capacity

5-10-15-20

Deadlifts

Pushups

 

400m Run

 

5-10-15-20

Pullups

Goblet Squat

 

400m Run

 

5-10-15-20

KBS

V-Ups

 

400m Run

 

Durability

stretching + rolling

 

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12.22.2017

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Friday

Baseline

30 sec each x 3

Wall sit

Shoulder taps

Ball slams

 

Then,

400m run

 

Work Capacity

 

1 min each x 3

Wall balls

Situps

KB Swings

Rest 

Walking lunges

Burpees

Jump rope

Rest

 

Durability

Stretch and roll

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12.21.2017

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Thursday

Baseline

Roll T-spine 

Thoracic-3

PVC shoulder mobility

3x 

Bear Crawl

OH Wall squat

5/5 Bottoms up press

5 push-up to downdog  

 

Practice

45 sec: 15 sec transition  

Knee to stand- left

Knee to stand- right

KBS

Kneeling windmill- left

Kneeling windmill- right

KBS

Supine to seated- left

Supine to seared- right

KBS

Full Getup left

Full Getup right

KBS

 

Durability

Roll shoulders

alligator breathing  

 

  

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