When I was a kid, I prided myself on being a great chef of “lo que.” The full Spanish phrase is lo que hay meaning: whatever there is. I was the queen of putting together a decent meal of whatever was left in the cupboard and forgotten about in the fridge. A few elbow noodles at the bottom of a box, one iffy hot dog left, one dollop of mustard would turn into something filling and pretty good.

Though I am FAR from having the scarce options from my childhood, I feel like my lo que skills are being sharpened again. Not going to the grocery store so often means we have to be creative with what’s already in the kitchen. I feel resourceful and less wasteful. And so far, the meals have been really good. Julio made this dish tonight: fusilli with marinara and vegan sausage. Kinda far from lo que, but we did use the ingredients in the kitchen!

What are you cooking?

Friday’s Workout

“Marguerita” (vid below)
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand Push Up


7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

We are adding a few more options to our Zoom Live Streaming repertoire! Check out the new options below. Please note that all links provided for ongoing classes are reoccurring, meaning you can use the link every time you want to participate in class. You will be able to access all of these links in the dropdown menu labeled “Online Trailing” from this website. Btw, if you are having ANY trouble with Zoom, reach out to your coach and we will gladly walk you through the process.

  • We are adding a “Chill” class on Monday, Wednesday, and Friday at 8:30pm. It is a 30minute down-regulation class that will guide you in breath, or meditation, or gentle, relaxing yoga — or all of above to hopefully give your minds and bodies a break, if just for that short time. TONIGHT (Thursday, March 26th), Matt will coach a special intro to this “Chill” class at 8:30pm. This regular class will start officially next week. Here is the LINK to tonight’s class.

        Here are the Zoom Links to the “Chill” classes going forward, starting Monday, March 30th:

Monday “Chill” at 8:30pm with Diz
Wednesday “Chill” at 8:30 with Matt
Friday “Chill” at 8:30pm with Shirley

  • Diz is adding her 8am GPP Class & 9am Women’s GPP Class on Tuesdays & Thursdays on Zoom! Here are the links:

8am GPP Classes, Tuesday & Thursday
9am Women’s GPP Classes, Tuesday & Thursday

  • Shirley will coach the 7am Classes Monday-Friday. On Monday, Wednesday, and Friday, the 7am classes will be GPP classes, and Tuesday & Thursday’s 7am classes will be yoga! Here are the links:

7am MWF GPP Classes
7am TuTh Yoga Flow Classes

  • And the 12noon Class — our original Zoom class — is going strong MONDAY THRU SATURDAY. That link is in the right margin!

Keep coming to the Zoom classes. They are really fun, and it’s so nice to see you guys talking and moving in real time.

We really miss you all.

Friday’s Workout:

“The Chief”
CrossFit Benchmark/Tribute WOD
No Equipment WOD
3 Burpee Tuck Jumps
6 Push Ups
9 Air Squats
– 1 Minute Rest –
*Repeat 5 Times*

Weighted Version:
3 Power Cleans
6 Push Ups
9 Air Squats
– 1 Minute Rest –
*Repeat 5 Times*

*If you only have one DB or KB, alternate between your L/R side each round/AMRAP.

Here’s video instruction for the above workout if you can’t make a Zoom class:

March 27 Workout of the Day from Oak Park Los Angeles on Vimeo.


First of all, I saw these monks on my run today, and I consider it a hopeful sign.

Do you see fitness people or your gym mates on Instagram doing home workouts and think, “Good for effing them,” and slump back to the couch?

Are you having a hard time getting moving consistently? I get it. Or when you start to workout, you think: Why does the 16kg kettle bell feel many kilos heavier at home than at the gym? (It really does.) Or does your run sometimes feel like total trash from beginning to end? Today the last mile of my run felt like doo-doo even though the last few runs had felt good. Ug.

How many times have you done a mental toughness workout at the gym? The ones that are a grind and seem to last forever? I’ve done a lot, and many of these at-home workouts and runs — or just finding the motivation to actually do a workout — have felt like I’m in the middle of an AMRAP 45 of burpees, hill sprints, and thrusters and heavy dumbbell squat cleans. Oh and wall walks. 

Listen, of course you’re going to feel like shit during these workouts. Of course, you’re going to feel paralyzed at times. These times are so stressful and heavy and uncertain. It’s enough to send us into the dark abyss sometimes.

But, you guys, keep pushing through, if you can. When whatever you’re doing feels hard, slow down, take a box breath, and take one step at a time. It’s the same coaching we give for an in-gym mental toughness workout. I used to tell athletes in my class all the time, if you’re suffering, probably others around you are, too. And one way to help yourself through a tough time is to encourage and connect with others. This is true more than ever. It works for workouts, too.

We won’t have a live stream tomorrow , but Jamie came up with this fun, home workout on THIS VIDEO

Also, here is a 23 minute gentle, yoga flow video I put together. I had to do a voiceover for the video, which is kiiiiinda funny, but it’s the best way to hear. Listen, we’re not professional videographers — yet — so bare with us as we keep trying our best to get you our content. 



Shirley Brown is inviting you to a scheduled Zoom Live Yoga! 

Click the link below to join in 


Meeting ID: 574 971 8182

Love you guys.


I kinda freaked out yesterday. Can anybody relate? I imagine so.

Mina is home from school and it’s starting to sink in that she will not see her friends or her boyfriend for a while. College is canceled. She feels stuck and sad and frustrated. Her school is one that’s had a disaster every year; catastrophic fires seriously threatened to burn down the campus for two of those years. The air quality alone reeked havoc on her spirt and lungs for months and months. My college girl can’t catch a break. 

Julio is worried. Yesterday more so than usual. We are a house of two coaches and the uncertainty gets to him intensely. He’ll say, “We’ll be living out of a cardboard box soon,” and the like. And I know that’s not helpful, but he’s doing his best so send him some light and love. 

So yesterday, managing their lows took a toll on me. I felt alone and worried and sad. I’m the Caretaker of Everybody! I’m the Rock Mami — a roll I love usually, but this also means I don’t often give myself permission to acknowledge my own lows. But yesterday’s freakout came with or without my acknowledgement. It just descended on me like a metal net. 

Then I went for a run. I ran the 5k Franklin Hill Double Loop in the gorgeous crisp air of the late afternoon when the shadows lengthen and the light shifts to a permeating peach hue. My freakout subsided. 

I promise you, all three of us have felt better after we: took a walk, took a run, rode a bike, did some bodyweight movements.  It’s like the weight of the world and the bleakness of not being able to see what’s in front of us dissipates with a rising heart rate, with the churning of our bodies’ energy. Going outside in the freshest air I’ve ever experienced in L.A. has helped 100%. 

I can only encourage you from a deeply personal experience to keep moving. Keep walking and running — moving in any way if, you’re well enough. Keep connecting with your friends, loved ones, nature, us. It’s the only way I see through it right now. And just know that the freakouts will come and they will go. Just like any difficult interval.

Love you, family. Let us know if you need anything.

Remember: There is a  LIVE STREAM class every day at 12 Noon! We are stitching to ZOOM Live. Use THIS LINK.

This Vimeo LINK will be for archived workouts that you can access at any time.

Friday’s Workout

Here’s the LINK to the video introducing this workout.

KB or DB Version:
A) Front Squat 5×2 @ 33×3 – You choose the load!
8 Chest-to-Bar Pull-ups
10 Candlestick Roll to Pistol (alt)
12 Parallete Push-ups — immediately into —
Distance on the AB (in teams of 3) ________________________________________
At Home Workout:
40 Squats
30 Push Ups
20 Hollow Rocks
– 1 Minute Rest –
Please share your times with us! Love you all!


As we all mitigate our low-level freak outs during this odd and unprecedented time; as we become more isolated as schools, jobs, public events, and seemingly all of life get sequestered to our homes, how do we avoid complete disconnection?

I’m noticing that we may not know how to connect fully without touching. Usually, we shake hands, high five, hug – these are go-to and maybe robotic greetings; our most minimal attempts at connection to other humans. When we are highly advised against those things in the midst of a virus on the loose, what is left? Awkwardness, it seems. But if we no longer have the thread-thin forms of connection between us, I fear most of us won’t know how to adapt to other forms of connection that honestly, we all really need, especially now. I fear that most of us will accept that this is only a temporary stop to usual greetings so we assume that we don’t need to even attempt to connect in other ways.

I, of course, want this all to be temporary and sorted out ASAP, but I offer that we make big attempts at connecting even more with our fellow humans in innovative ways. One of our greatest traits as a living, intelligent being is our ability to adapt. One of our most primal instincts to survive tough times and to thrive in good ones is to connect with others. Use your birth-given traits to maximize your instincts to not only ride this out, but come out of this the best we can.

So, how can we stay connected in new ways? I myself am coming up with things on the fly because who’s experienced this level of craziness, but here are some ideas as I too crave reassurance by connecting with people:

Give full attention when someone is talking to you.

Make full and deep eye contact when talking.

Express extra kind and compassionate communication.

Stay connected to nature in some way even if just appreciating the clouds, rain or otherwise.

Meditate on world healing. I know that sounds woo-woo, but a powerful collection of good thoughts from many directions works. And if you don’t believe it works, it cannot hurt. It may help you feel better. Concentrating on alleviating other’s suffering often brings me more relief than I anticipated.

Be helpful. Thinking about other’s wellbeing is a beautiful thing. Doing something is powerful. How do we help in these times? I’m trying to come up with innovative ways that fit the situation and I’ll share as I experiment more. Comment if you have ideas.

Send appreciative texts.

Give random, heart-felt compliments.

Tell someone you’re thinking of them.

These may be obvious suggestions; simple things that we still might not be doing. This immediate era of no-touching is – like all challenges – an opportunity to deepen our human experience with each other that can help with the worry and uncertainty. When we come out the other side of this — and we will — we can hopefully continue to thrive in our new-found levels of connection. It will only help our lives in the long run, in bad times and good.

Stay safe, family. Stay aware. Stay connected.

I love you all.

Friday’s Workout

5K – Meet outside! At Ocean & San Vicente

Saturday’s Workout

One class at
7:30am-9am – Meet at the gym

Sunday’s Workout

Outside again! Meet at Ocean & San Vicente

Monday’s Workout

CrossFit Open 14.5/16.5
For Time:
Burpees over the bar
Thrusters (95/65)
Cap 25min

Just remember that traffic will be nuts in many areas of LA on Sunday. Plan ahead! Run class will meet at the totem pole on Sunday at 9:30am. Get there via PCH (going north to come back south a bit), or via the 405 and Sunset. Hit us up if you need more detailed directions.

Go get ’em, Adam Garni and Leah Pate who are running the marathon!

Friday’s Workout

5 Heavy Deadlift

Row for meters
Strict Chin Ups
Strict Dips
Explosive MB Thrusters

Saturday’s Workout

20 MIN EMOM: ISOmetric/Strength or Cardio combo
Odd minute: 30-45 seconds isometric exercise of your choosing
Even minute: 30-45 seconds of cardio or 1-5 reps of a strength movement of your choosing

Sunday’s Workout

100 Thrusters
5 Burpees EMOM

Monday’s Workout

A) E4MOM for 4 Rounds
2 Squat Cleans @ 90%
*Not TnG

B) For Time:
5 Hang Power Snatch (95/65)
5 Push Press
250m row
4 Hang Power Snatch
4 Push Press
250m row
3 Hang Power Snatch
3 Push Press
250m row
2 Hang Power Snatch
2 Push Press
250m row
1 Hang Power Snatch
1 Push Press
250m row

Cap 12 min

As many of you know, a couple weeks ago Shirley had surgery to repair a detached retina in her right eye. Two days ago, complications in the eye caused her to go back into emergency surgery. She’ll be laid up for the next couple weeks. Her recovery requires her to lay face down the majority of the time. The complication was scary. The recovery is hard. And for all of us who has benefited from Shirley’s coaching, friendship, and presence, please send her loving and healing thoughts. If you’re able to reach out, delivery food, sit with her a while, that would be great, too. 

I started a Go Fund Me page for her because not only has this incident been scary physically, it’s scary financially as medical bills pile up. If you’re able to put in a few dollars, great. Click HERE. 

Friday’s Workout

15 Cals Assault Bike
12 Back Squats (135/95)
10 Pull-ups
Rest until 3 x 7-second nasal exhales

Saturday Workout

500m Row
10 Power Cleans (135/95)

B. 2RFT (Sprint pace)
50ft. Overhead Plate Walking Lunge (45/25) 20 Cals Ski Erg
50ft. Overhead Plate Walking Lunge (45/25)
** Rest 2 mins between rounds**

Sunday’s Workout

“NFL Combine”
40 Yard Dash
Max Reps Bench Press (225/155)
Broad Jump
Vertical Jump
3-Cone Drill
5-10-5 Shuttle

Monday’s Workout


A) EMOM 20 – Deload
1 Squat Clean @ 60-70%

B) HSPU- Tripod

C) 6RFQ:
10 Pistols
10 Box Jumps

Faith the Golden is still wondering what this new space is all about, but what do you guys think? We still have a laundry list of things to do, but the coaches are loving it and are super excited. We hope you are too. Tell us what you think! 

Friday’s Workout

5 Rounds on the 6:00
200m Row
.2 Miles Assault Bike
200m Run

Score = Slowest Time out of the 5 Rounds

Saturday’s Workout

Partner WOD:
A: 100 Abmat Situps
200 Double Unders
** one person working at a time**
B: On Turf-
Heavy DB Farmers Carry Walking Lunge halfway down, then 10 burpee getup sprints down and back, tag partner.
Each partner will complete this interval 4x.
C. Finish with 100 V ups
200 Double Unders
** one person working at a time**

Sunday’s Workout

Layer Cake
3 rounds on 1:00 / 1:00
AS Bike – max Cals
Push Ups – max Reps
Lateral Box Step Overs – max Reps
DB Rows – max Reps
Pic a Plank – max Hold

Monday’s Workout

A) Front Squat
5×3 @ 80%

2 Power Snatch
1 Squat Snatch

200m Run
16 SA KB Swings (8 each side)
10 Inverted Shoulder Taps or 30-40 HSHold


For ten and a half years, I’ve been a constant presence at Oak Park/CFLA. And during that time, my life has changed dramatically in the best of ways. Here are a few highlights:

  • When I found my way to CFLA, I considered myself a mediocre ex-athlete who was at a crossroads. At age 42 I was about to give up entirely on trying to stay athletic. I was an over-worked semiconductor broker and mother of two dynamic young daughters. But I was desperate to not lose the foundational part of my identity that was an athlete. I couldn’t believe my luck stumbling into this place.
  • I then became a mediocre CrossFitter, but I took the “ex” out of ex-athlete and that’s all that mattered. I felt like myself again.
  • The Whole Life Challenge used to experiment on us, in the beginning stages. We were subject to the hardest versions with the strictest rules and zero accommodations for vegans. I was determined to beat them at their own game even when the game clearly wasn’t written for vegans or vegetarians. The first WLC, I played a perfect game. I felt terribly after! But I won $300 and I immediately went to Lululemon and bought a coat that I still wear to this day.
  • The following year, I helped the WLC write rules for vegans and vegetarians.
  • The CFO of the broker company I worked for embezzled $16 million dollars and took the company down. I lost my stress-riddled, high-paying job. Shortly after I became an intern at CFLA to pay for my membership because I wanted this gym to remain in my life as we downsized other things. I went from running a multi-million dollar purchasing department to filing waivers and cleaning toilets. Interning was a meditation in priorities, humility, and awakening, and I gladly did it. When Sam moved to Chicago, Andy believed heavily in my life experience and threw me in as a coach. No net, some training, and a you-got-this, Diz. It was an incredible act of faith that I took very seriously and I have done with honor, dedication, and due diligence for seven great years.
  • The many memorable Memorial Day speakers have made an impact on my life.
  • Ricky Cassidy nicknamed me Dizzle/Diz eight or nine years ago after I made WLC compliant “cookies” and brought them to the gym. He’d ask me repeatedly, “When are you bringing more Dizzle Treats?!” And the name stuck.
  • In my second year at CFLA, I did a year-long, self-inflicted challenge called Chasing Christmas after I saw a photo of the then not-as-famous Christmas Abbott doing a muscle up. The look on her face was this: It is so fucking fun to be this fit. And I wanted to feel that way. I spent a year getting as fit as possible. I got a bit stronger and was still mediocre (ha!), but I reinforced one of my personal athletic “whys”: that fitness is and should be fucking fun, and I don’t want it to be any other way. Christmas and I have been friends ever since.
  • I PR’ed many things during our CF Open Events including my first 75lb snatch in 2012. This photo only partially demonstrates my excitement.
  • I wrote fitness articles for Breaking Muscle for a couple years, including one called the “The Secret Advice of a Vegan CrossFitter”. I wrote it about eight years ago before one was allowed to utter the word vegan inside of a CrossFit gym. The article got me a mini cult following where I had many closeted, athletic vegans email me for advice; some for nutritional advice and a lot asking how to handle the close-mindedness of CF trainers. 
  • Any time Corey Reed was in the gym was a special time, but watching him — as a blind amputee — box jump for the first time was an emotional, enlightened experience for those who witnessed it.
  • When Mina was age 12-13, I coached her rigorously for teen CF competitions, which eventually qualified her for the CF Games. She placed third in her division – at the CF Games! It was the most incredible experience to watch my child – my baby – train and fight and emerge as the badass she is and will forever be.
  • All the times Maya was my partner in CF competitions were instant favorite memories. She is my favorite workout partner of all times.
  • Both of my daughters grew up in this gym, and I could not have asked for a better childhood experience for them. 
  • I trained 7 months for a bikini bodybuilding competition and every day after lifting and working out, I would practice my stage walking in lucite heels over and over again in the gym.
  • There’s that time I once, during mid-morning hours, let a homeless man take a shower at the gym. Looking back, I would do it again in service of this person, but let’s just say I had to shut down the bathroom afterwards for four hours. I personally cleaned it for 2 hours with ammonia and bleach, and then we had to bring in professionals. Kenny was not too pleased with me haha. I will spare you the details of the cleanup, but it is an epic memory for me personally forever burned in my memory of 3201 SM Blvd.

God, there are so many more memories. Mainly, I have made so many meaningful connections and best of friends over the years at this place. I’ve been able to grow into a very true version of myself and do my best to serve others. I am so grateful for all of you here, and I can’t wait to make more memories and even deeper connections at 1431 Lincoln.

Friday’s Workout

FRANKLIN HILL – and we’re meeting at the Hill

Saturday’s Workout

Beach WOD
ONLY ONE WORK OUT FROM: 9:00-10:30am
Meet @ Palisades Park @ Ocean Ave. & Montana Ave.

Be prepared…..
– Sand Runs
– Agility & Balance
– Power & Stamina
– Team Work
– May get wet!

Sunday’s Workout
At the new gym – 1431 Lincoln Blvd

Two special 90min classes at 8am and 9:30
We’ll start with breath, warm up, workout, and end with yoga

Monday’s Workout
Mental Toughness

Complete as much as you can:
200m row
200m row
10 burpees

200m row
10 burpees
25 box jumps

200m row
10 burpees
25 box jumps
50 lunges

200m row
10 burpees
25 box jumps
50 lunges
100 DU’s

200m row
10 burpees
25 box jumps
50 lunges
100 DU’s
200 air squats
Time Cap: 42min


One of the changes that will happen in the new place is that the Monday 8am Yoga class will be no more. It was so wonderful with the few people who came regularly — I  thank and appreciate you! But the class didn’t have enough people every week to sustain itself.  The last class is on Monday, Feb 10th at 8am.

We are introducing a monthly Restorative Yoga Class; every last Sunday of the month at 5pm. At the (new) gym, $35. I am really excited to have this as a regular class to expand our recovery conversation to even deeper levels — or just come to close out your weekend in the most relaxing of ways.  The February class will be Sunday, Feb 23rd @ 5pm. There’s a sign up sheet in the Tall Room — or you can let me know directly. Limited to 10 spots.

Please keep referring to the schedules on the blog and around the gym for what will be happening Friday, Feb 14, Sat the 15, and Sunday the 16th!


Friday’s Workout
Mental Toughness

“The Harley”
10 Rounds:
5 Hang Power Cleans (155/105)
10 Burpees
20 ABMat Sit Ups
200m Run

Saturday’s Workout
50 Feet* Lunges with Dumbbell(50/35)
1 Burpee per Lunge Step Taken

*52′ for athletes 6′ and over
48′ for athletes 5’7′-5’11’
44′ for athletes 5’6″ and under

Sunday’s Workout
For Time:
150 Goblet Squats
Everytime you break you must choose one of the following:
– 200 M Run
– 20 Ab Mat Situps
– 15 Burpees

Monday’s Workout
E2MOM x 8
1 Power Clean + 2 Squat Cleans + 3 Front Squats @ 75-80%
*Not TnG

In Pairs
P1: 500m Row
100m Suitcase Carry
10 Rev Lunge w/ OH Waiter Hold (5 one side, then other)
8 Wall Dips