Hi Friends,

Next week, starting Wednesday, we will be on holiday open-gym schedule. Get your friends together — or come alone! — and come as often as you like during Open Gym schedule. See the hours below.

And HERE is the link to all the Holiday Photo Booth photos.

 


Friday’s Workout
Practice

A) Movement Priority: Bench Press
5 – 5 – 5 – 5 – 5
Superset
DB Row 5×10

B) 3 Rounds on the 4:00
20/15 Cal AB
15 Strict Chin Ups
10 Push Press (135/95)

Monday’s Workout
Competition

12 Days of Xmas-

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Shoulder to Overhead
7 KB Swings
8 KB RVs Lunges
9 KB Goblet Squats
10 Hang Power snatch
11 OH Squats
12 Double Unders

 

Friday’s Workout
Mental Toughness

A) Movement Priority:
Rope Climbs
Strict Pull + hanging knee raise

B) 5 RFT:
3 Rope Climbs
3 Wall walk-ups
25 Box Jumps
E2MOM: 8 burpees

Saturday’s Workout

For time:
Run 300m
30 Goblet Squats (24kg/16kg)
Run 300m
40 KB Swings
Run 300m
50 Single-arm KB Push Press
Run 300m
40 KB Swings
Run 300m
30 Goblet Squats
Run 300m
(20-minute cap)

Sunday’s Workout

20 Min AMRAP–Partner “DT”

12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Shoulder to OH (155/105)

Monday’s Workout
Practice

A) Squat Mobiliy + Standards for the squat

B) FT: (25min cap)
Break up the reps/movements any way you like:
1K row
30 Power Cleans (135/95)
30 Back Squats (135/95)
1 mile run

A week from this Saturday is our holiday party! We’re super excited. 

It’s on SATURDAY, Dec 8th, starting at 7pm.

There will be:

*Tacos, tacos, tacos
*Dessert Pot Luck Table (bring or make a favorite hand-held dessert like cookies, cupcakes)
*Open Bar
*Photo Booth
*Dancing
*Couple surprises
*Busby’s after?

Let’s get fancy and party!


Friday’s Workout
Practice

Find a HEAVY 20 REP BACK SQUAT

Monday’s Workout
Practice

A) Breath Capacity 800m Run (Progressive Gears: 1-5)

B) Work/Movement Capacity
MB TABATA This
:20:10
Station#1 Lateral MB Throws
Station #2 MB Up and Overs
Station #3 MB Burpess
Station #4 MB Air Squat Holds

Thanksgiving Hours:
Wed, Nov 21st – The 12:30pm Class will be the last class of the day
Thurs, Nov 22nd – Closed. Have a great day with your friends/family. Let us know if you do any Turkey Trots or other activities!
Fri, Nov 23rd – Closed.
Saturday, Nov 24th – Back to regular schedule: 8,9, & 10am classes
Holiday Day Party: The party be on Saturday, Dec 8th, starting at 7pm. Tacos! Photo Booths! Dancing! And Open Bar! Save the date, and we look forward to seeing you all dressed up. 

Announcements on the holiday open gym schedule are coming!


Friday’s Workout
RETEST WEEK

“Chelsea”
EMOM 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Saturday’s Workout

Partner WOD
5 Rounds for Time
400 M Run (Together)
40 DB Deadlifts (50/35)
40 Sit Ups
Split the DL/SU as needed, one partner
working at a time.

Sunday’s Workout

TABATA(:20:10) MASH UP

#1 STATIC
4 Min for each(:20:10)
-Side Plank (alternating sides)
-Pallof Split Squat (alternating sides)

#2 DYNAMIC
4 min for each (:20:10)
-Skater Hops
-Kneeling/Standing See Saw Press

#3 BATTLE ROPES
4 min for each (:20:10)
-Kneeling
-Seated

#4 ROTATION
4 min for each (:20:10)
-Up and Over MB throw
-Alternating Weighted Twisting Reverse Lunge

 

Monday’s Workout
Practice

A) 4-6 Rounds for total meters:
1 minute max effort on rower
Rest
Begin next round when you have recovered breath to 7-second inhale & 7-second exhale
(12-minute cap)

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)

Be the reason someone still believes in the goodness of people.


Friday’s Workout
Practice

EMOM 10:
6 Overhead Squats (50% of 1RM Snatch)

Rest 2mins

EMOM 8:
7 BB Floor Press (50% of 1RM Snatch)

Rest 2mins

EMOM 6:
8 DB Reverse Lunges (alt) (Quality Load)

Rest 2mins

EMOM 6:
6-8 Strict Chin-ups

Monday’s Workout
RETEST WEEK!

A) 8 Rounds :20:10 (Tabata)
Row (meters) @ Gear 3 Breath

— Rest 6 minutes —

B) For time:
Row 500m

My half marathon trail race last Saturday through Oakland Hills Redwood Park offered some of the most beautiful scenery I had ever seen. A rich dirt path, where arcing roots surfaced and dove back below, was lined with lazy ferns and towering Redwoods that made each part of the trail feel intimate. This was my first half marathon and I couldn’t have been more thrilled to do it on a trail in Northern California.

The first nine miles felt amazing. When hills got steep, I stuck to my plan to power walk up and run on flats, downhills, and slight inclines. During that first nine, I couldn’t believe I was about to crush my first half exactly how I wanted.

But after nine, things started to fall apart.

My first mistake was that I forgot my camelback at home. I imagine all destination races can notoriously be a venue of things forgotten. On the race website, they boasted many aid stations along the way, which eased the inclination to kick myself. During training, I never ate much before a run because I have a …. sensitive stomach when it comes to running. Shyly, I had asked the race director, “What if you have to go to the bathroom during the route?” I was informed there were a couple campsite bathrooms along the way. “Or jump behind a tree,” he said. So, mistake number two was that I didn’t fuel myself hardly at all before the race.

There were not many aid stations along the way as boasted. This is directly related to mistake number three: not fueling enough during the race.There were, in fact, two aid stations; one at mile six and one at mile nine. I ate three-fourths of a banana in total and a couple cups of water. I contemplated drinking their electrolyte concoction, but I was imagining how my stomach would protest in the most humiliating of ways so I declined. Rounding the corner from the aid station, the next mile started as a ridiculous hill that caused my jaw to slack when seeing it. There were three huge hills in this race. The mile-seven hill I handled pretty well, but looking at the wall confronting me after mile nine I thought, “Welp, one foot in front of the other, Rivera.” The hill finally eased after a mile, but by then I was starting to have an Uh-Oh moment. I settled into a jog, but my energy was drained. I decided that by sheer will alone I was going to get  through the last hill, which was a straight-up ascent starting at the eleven and a half mark. Joy has to be good for a mile or so, no?

But here’s the deal: As mentally tough as I like to consider myself, my mind couldn’t fully compensate for a real physiological bonk. Starting up that last hill, I couldn’t believe I couldn’t force my legs to move faster. I began feeling lightheaded with tunnel vision. “F*#k!” I yelled at my feet. A couple runners passed me, which pissed me off more. “What’s my problem?” I thought. I stopped and looked at the trees. I asked for help from Nature, the goddesses, from my inner effing self. I thought that would give me a boost, but it didn’t.

A photographer who was perched on a huge tree stump primed to document runners’ misery, taunted us as we struggled. I was not in the mood for that. I think he realized I was having a tough time and he hopped off the stump to walk with me and talk to me for about eight hundred meters. Nature had sent me help after all.

I crossed the finish line much later than I had hoped feeling like shit. Mina was there, thank god, and she handed me an orange soda. She knew to give me the soda because everyone who had crossed the finish line before me ranted about how brutal the course had been and how they needed sugar or salt immediately. When I downed the soda, I felt immediately better. I thought to myself, “Oh.” I ALMOST wanted to redo that last part so I didn’t feel like it had got the best of me.

I totally disrespected my fuel for my first big race. I had not underestimated the training, the cross training, the mobility, or recovery. But I had not spent any time dialing in fuel. Me of all people!

My husband used to ask our daughters, “Do you want to learn things the easy way or the hard way? Up to you.” I obviously picked the hard way last Saturday. But I’m excited to figure out my race nutrition, and I can’t wait to try it all again.


Friday’s Workout
Competition

5k Row FT – Leader Board Time!

***PLEASE JOIN US FOR A FREE PERFORMANCE BREATH CLASS ON FRIDAY FROM 12:00-12:30PM***

Saturday’s Workout

Leaderboard Day!
Followed by a Bondsy-Q
$10 to go toward Westside Food Bank for Thanksgiving
$10 to go toward the BBQ, all to Bondsy.

Sunday’s Workout

20 MIN EMOM–You choose what you play with

ODD MIN: A movement (user’s choice)
EVEN MIN: A different movement (user’s choice)

Monday’s Workout
Mental Toughness

A) AMRAP
Teams of 2 or 3
12 TTB
60 DU
24 KBS (24/16)

B) AB for Cals with partner

I write this as I stare at the lowering sun highlighting the eucalyptus grove outside my AirBnB balcony in Oakland Hills. Damn, life is good! 

The biggest take away from my trip so far is that our intuition is one of our most powerful — and possibly our most unused — tool. As someone who has vey good intuition, I encourage you to use yours more. (This reads like a fortune cookie, which … cool!)

Happy weekend, friends.


Friday’s Workout
Practice

A) EMOM 10
2 Hang Power Snatch + 3 Power Snatch (TNG)

B) Reflect (5-7 minutes)

C) AMRAP 12 / Upshift/Downshift
5 Snatch (Gear 4-5)
15 Pull Ups (Gear 4-5)
200m Run (Gear 3)

Saturday’s Workout FT:
400m Run
2 Squat Cleans (95/65)
2 Bar-Facing Burpees
4 Squat Cleans
4 Bar-Facing Burpees
6-6, 8-8, 10-10
400m Run
10 Squat Cleans
10 Bar-Facing Burpees
8 Squat Cleans
8 Bar-Facing Burpees
6-6, 8-8, 10-10
400m Run

Monday’s Workout
Practice

A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) AMRAP 15:
7 Tempo Push Ups (3-2-1)
200m Run (upshifting/downshifting breathing gears)

C) Snatch Balance
4×3 by feel
(not more than 70% of 1RM SN)

D) Segmented Snatch Pull
4×3 by feel
(not more than 90% of 1RM SN)

 

On Saturday, Nov 3rd, let’s play! We will hold Leaderboard Day, which will be a loose format competition day where athletes can do one, two, or three workouts at a chance to get on the Leaderboard — or to find a personal PR. After the workouts, there will be a Bondsy-Q! Even though Bonds just completed his biggest athletic endeavor to date, he’s ready to cook his famous food for us! Suggested donation is $10 for the Bondsy-Q or $20 for the Bondsy-Q and the rest will go towards a donation to the Westside Food Bank as they get ready for Thanksgiving.

Vote for the classic workouts you want to see on Leaderboard Day. You have up to three votes. Cast your vote by placing your initials next to the workouts on the sheet on the whiteboard in the main gym.


Friday’s Workout
Practice

A) Bench
PEAK 5X5 @ 80%
BASE 5X8 BY FEEL


B) 5 cycles FQL
3 BB Push press
2 Jerks
8 FR lunges

C) Reflection

D) AMRAP 4
Team shuttle run relay
(teams of 3 or 4)
accumulate as many shuttles as you can

Saturday’s Workout

FT
Alternating Between
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Deadlifts (225/155)

Monday’s Workout
Practice

A) SUMO DL
PEAK: 3 x 3 @ 90%
BASE: 5×4 (by feel)

Mobiity Intermission
– Scaps & Lats

B) AMRAP 15
Partner Up :90 :90
1 working at a time
10 Ring Push ups
10 DB OH Squats (35/25)
10 Pull Ups

The Constitution mentions our “right to vote” five times. It is the constitutional right most mentioned; more than “freedom of speech” or “free exercise” of religion, more than “the right to keep and bear arms.”

I encourage all of you to register to vote if you haven’t already. The deadline to register in California is Oct 22!

Voting is a integral part of the electoral and democratic process that some take for granted. Many people fought very hard while endangering themselves to secure their own right to vote,especially people of color and women .

Don’t squander your right!.


Friday’s Workout
Competition

DEADicated Friday

ALTHEA (Chippah):
1500m Row
20 Power Cleans (135/95)
20 Push Press
20 Back Squat
20 HSPU

Sunday

AMRAP: Cycles

4 Total Cycles – 3 mins of work, 1 min
between cycles

3 C2B Pull Ups
4 Front Squats (115/75)
5 Push Press
PIck up where you left off. Total score is number of rounds and reps completed.

Monday’s Workout
Practice

5 Rounds on the 4:00
200m Run
40 Double Unders
MAX REPS Ground to Overhead (135/95)
Cut Off: 3 Minutes
Score = TOTAL G20

In 2009, Dr. Elizabeth Blackburn won the Nobel Prize in Medicine. She studied telomerase and the enzymes that repair and lengthen damaged ends of chromosomes. Her main focus was on the finding that stress caused physiological damage. Dr. Blackburn studied women who were under chronic emotional stress because they were the main caretakers of children with autism or chronic diseases.  Her first major study was providing genetic evidence indicating that chronic emotional stress might shorten a woman’s life span. The study wasn’t an objective measure of stress as much as it was studying women’sperception of stress. The perception seemed to matter. Two women might be in compatible situations, but one had learned to manage her stress better by empowering herself and taking charge of her life, the other had let stress overwhelm her thus causing damage to herself not just emotionally, but physiologically.

Dr. Dean Ornish of the Preventative Medicine Research Institute and School of Medicine suggests: “What we eat, how we respond to stress, how much exercise we get, and perhaps most importantly, how much love and intimacy we have can make such a powerful difference in our health and well-being.”

He goes on: “What we found is that whole foods, moderate exercise, stress management techniques such as yoga and meditation, and learning to give and receive love more fully often reverse the progression of coronary heart disease, early stage prostate cancer, type-two diabetes, high blood pressure, obesity, depression and other chronic diseases.”

Dr. Ornish found that just changing your lifestyle, including our outlook, changes your genes. Your genes! In men with prostrate cancer he found that making comprehensive lifestyle changes for only three months caused changes in over 500 genes concluding that our genes are our predisposition, but they are not our fate.

Reading these articles and studies over the weekend reinforces my belief that we are active participants in our lives. Our perception, our thoughts, our actions — good or bad — hold power. Exercise your power for your best self. Live the life you want to live. Live it as optimally as you have control — and know you have much more control than you think.


Friday’s Workout
Practice

A) 3 Rounds on the 6:00
Cap 2:30 each round
R1: 500m row (gear 5)
R2: 500m row (gear 4)
R3: 500m row (gear 3)

B) Scap Mobility

C) 7 Sets of:
2 Snatch balance
2 OHS bottom to bottom w/2 sec pause at bottom

Friday Breath with Coach Matt – 12-12:30pm

Saturday’s Workout

For Max Load on each set:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Sunday’s Workout

“The Crush”
At 0:00
3min Max PC (95/65)
200m Run
At 6:00
3min Max KBS (24/16)
200m Run
At 12:00
3min Max Burpees
200m Run
At 18:00
3min Max STOH
200 M Run
at 24:00
3 min max DU
200m Run

Sunday Pranayama Breath Class with Tanya 11:15-12:15