Hi Friends,

Have a good weekend and be excellent to each other.

Friday’s Workout

A) AMRAP 10:
200m Run
25 Push-ups

B) Bench Press
Build To A Heavy 5

C) Back Squat

Saturday’s Workout
12 min AMRAP
12 Burpee Box Jump
12 Toes to Bar
12 Russian KB Swings

Sunday’s Workout
“Strange Grace”
400m Run
10 Squat Cleans and Jerk (185/135)
100 DU
800m Run
10 Squat Cleans and Jerk (135/95)
100 DU
400m Run
10 Squat Cleans and Jerk (95/65)
100 DU

Let’s start with my conception. My timing was a failure even before I was conscious. I was a rude surprise, especially to my eighteen year old mother. From the beginning, I was behind the eight ball.

In second grade, I had a huge crush on Jamie Steiner. Kid never noticed me. WHATEVER JAMIE STEINER.

In catholic school, in general, I was a f*ck up. I was always getting in trouble; the nuns were on me about everything. My grades were shitty. And I had one nun literally tell me, “When we go to mass today, we don’t need you hanging from the chandeliers.”

In high school, I tanked my grades in my senior year because I ditched school so often to play basketball at Memorial Park.

Though I was MVP of your very mediocre Santa Monica High School Vikings, only one college came to see me, Northridge. They hinted at a partial scholarship, and I had no tools on how to follow that up.

I didn’t go to college.

I pined hard about going to college. Then did nothing about that.

I once landed an interview for a job I really wanted, then marked down the wrong day and showed up to the interview a day late. What a heel!

I was hired to be a salsa dancer for the movie Mambo Kings, but I failed to take the offer. I was too scared to leave any of my three jobs at the time for something that seemed frivolous. Sigh.

When I was a broker, and as soon as I started to make real money — money I had never seen before  — I blew most of it like a total idiot. And I ruined my credit. 

I once fell on the dance floor during a salsa exhibition when my partner stepped on my shoe. I don’t even need a metaphor for failing and getting back up — this one is literal!

I have failed at my share of relationships and friendships.

I failed at owning a business.

I should have written three books by now.

I haven’t PR’ed a lift in years, and I’ve tried hard on cleans especially.

I’ve messed up this parenting thing a few times even when it’s the thing I work hardest at.

For the first 40 years of my life, I failed to realize that I alone am responsible for my happiness. Sometimes I still forget.

In blogs and coaching, I talk a lot about failure and not shying away from it. And it occurred to me to point out some of the times I’ve done it myself. There are still so many things I didn’t list. If you know me from the gym and/or from Instagram or FB, my life looks pretty spectacular. That’s because it is, but it doesn’t mean I haven’t gone through a lot to get here.

I still constantly wonder if I’ve done enough, if I’ve tried hard enough. Possibly not, but I’m just going to keep going. I’ll dust myself off, and try again harder at the things I’m passionate about even if they’ve eluded me before. What else am I gonna do? Without the constant getting back up, my life would not be anywhere near as spectacular as it seems – and is.

Friday’s Workout

A) Power Cleans
Find a heavy 2-rep Power Clean

B) 4 Rounds on the 3:00
Run 200m
Max reps of Pull-ups or Chin-ups (Strict)
(Work capped at 1:30)


3Rounds for Time
400m Run
9 Front Squats (295/185)

Don’t forget to check out Nick’s Barbell Bodybuilding class at 11am


24 mins Total (alternating between iso, strength, and conditioning)

Iso 8x, Strength 8x, Conditioning 8x

1: Iso (30-45 seconds)

           Wall Sit

            Hollow Body


            Bottom of the Lunge

            Side Plank

            Bottom of the Pushup

2: Strength (3-5 Reps)

            Sumo Deadlift

            Weighted Chin Up

            Strict Press

            Bench/Floor Press

            Back/Front Rack Reverse Lunges

            SA Bent Over Rotational Row

                *Can pick two                

3: Conditioning (30-45 seconds)

            Assault Bike

            Ski Erg


            Step Ups

            Rotational Med Ball Slams

            Sit to stands

                * Can pick two

Monday’s Workout

For time:
Row 10,000 meters
(50-minute cap)


Psychologist  Abraham Maslow argued that humans no longer have instincts because we have the ability to override them in certain situations. So, congratulations! We’ve learned in the last few hundred years how to outsmart our inherit inclinations that have helped us survive ever since our appearance about 300,000 years ago. We’re so smart, we’re dumb — in some cases at least.

Take the practice of recovery: Lately I’ve looked into the deep, layered history of yoga, and I’m discovering that though the Hindu of India supposedly show the first recorded evidence of yoga arguably six to seven thousand years ago, many ancient cultures from all corners of the world practiced their own version of poses, meditation, spiritual practices, and even mudras, which is a Hindi word for hand positions commonly used in yoga and meditation, and are believed to affect the flow of energy in the body. All of these practices balance a demanding life, promote recovery, and higher understanding.

There are many who believe that Kemetic practices from Egypt, which are illustrated in hieroglyphics and pyramid drawings, predate yogic practices from India. There are arguments that in the Yoruba of West Africa culture’s practice of ríró,  — which means “elasticity” and is a practice of meditative stretch postures to awaken spirituality — came even before that.

Four-thousand-year old evidence shows that the Pre-Classic Mayan of Mexico and Central America practiced their own version including meditation, moving poses, and studying nature. There are theories that the Mayan traveled two, vast oceans to get to India to adopt yogic practices to bring them all the way back home, but I think Mesoamerican civilizations also tapped into their own instincts and developed practices that promoted optimal health and wellbeing linked to breath, recovery, and spirituality.

I am not a historian and I’m not in a position to argue which came first, but I do want to acknowledge that many ancient cultures had a form of “yoga”, which leads me to believe that our instinct as humans was to consciously relax and recover from a rigorous life. It was an important physical and spiritual practice. It is as important as any other practice in life. And personally I’m enjoying awakening this particular human instinct while honoring the ancient cultures who easily understood these things thousands of years ago.

Friday’s Workout

“Freaky Friday”
10 Burpees
10 DB Ski Swings
10 DB Renegade Rows
10 DB Thrusters
Every 3 minutes, a MT Freaky Friday twist …

Saturday’s Workout

4x :30:30
Mini BB rollout
Mid Range Chair Sit
Hanging Chair Sit (alt grip)

6-8 Bottom Up Press
6-8 Inverted Row

15 min AMRAP
20 (10 & 10) Step Up/Step Through
12 Split Stance DB Clean
250m Row

Sunday’s Workout

Parter WOD:
Partner A: 500m Row (Time Keeper)
Partner B:
20 KBS (20/12)
20 KB Front Rack Lunges
20 KB Figure 8’s up to shoulder (I know the movement, just don’t know the proper name!)
Rest of time AMRAP Situps
Then Switch..

Remember, no regular classes on Monday. But see you at 8am for Murph!

Friday’s Workout
Mental Toughness

The Annita
5 Deadlifts (275/205)
15 Box Jumps
30 Sit ups (anchored)
E2MOM 9 OP burpees
Finish with 800m run

Saturday’s Workout

6×3 Push Press
6×10 (per arm) Banded Row

8 KB Swings (32/24kg)
10 Ball Slams
12 (per side) Half Kneel MB Throw

Sunday’s Workout

400m Run
10 Power Cleans (95/65)
50 DU (100 SU)
10 Squat Cleans (95/65)
50 DU
800m Run
10 Power Cleans (95/65)
50 DU (100 SU)
10 Squat Cleans (95/65)
50 DU
400m Run

Monday’s Workout


Three years ago Mark Semos from SEAL Team Five hit us with an opening talk that put what we were doing on Memorial Day in perspective. He had rendered us speechless the previous year, too, and frankly we weren’t sure if he’d have the same impact again. But he did.

I’ll paraphrase his message:

War is dark and often bleak and evil. And soldiers are willing to do things that most of us are not — things we can’t even fathom — to protect the rest of us. But what connects us all as human beings is love. Michael Murphy made a conscious sacrifice. He gave up everything he had and everything that was ever to be for the love of his friends, his brothers. That glimmer of connection keeps soldiers sane and determined. And as civilians, though we will never be able to relate to what they go through, we can connect as humans and do things out of love and for the greater good. Be better. Be good people.

Murph is not about getting yourself to suffer in honor of soldiers. We don’t know that kind of suffering, and hopefully never will. Murph, for us anyway, is about our community coming together and bonding. It’s about connecting and sharing a love of life and well being, and appreciating our health and freedom together. 

I look forward to seeing you on Monday, May 27th at 8am. 

Fridays’ Workout

A1) 3 RFQ:
:30 Assault Bike @ G3 Breath
:30 Double KB Front Rack Hold @ G3 Breath

Rest 1 minute

A2) 4 RFQ:
:15 Active Hang / L-sit Hang
:15 High Plank to Low Plank

B) 4 RFQ:
8 Bulgarian Split Squats (each)
2-4 D-Ball Over the Shoulder

C) EMOM 10:
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

Saturday’s Workout

10 Rounds for Time
200M Run
10 Burpees
8 Thrusters (95/65)

Sunday’s Workout

*Murph Prep*
For Time:
800m Run
50 Strict Pull Ups
800m Run
100 Push Ups
800m Run
150 Squats

Monday’s Workout

A) Forearm Plank/Leg Throwdowns

B) Agility Drills


D) 10 Min AMRAP
5 Power Clean
20 (1 ct) Lateral Jumps over bar
10 Z Press (DBs)

My grandmother actually passed away a long time ago, but I’m imagining what she’d think of our fourth-quarter attempts to reverse all the damage we humans have done. I mean, we’ve come a long way considering her generation built houses with asbestos, threw trash out car windows, and put lead into everything for some reason. But she also was of an era where clothes were made to last forever, when meat was only eaten a couple times a week because it was a luxury item (and the quality reflected that), and plastic did not encase every single inch of every single thing in every single store. Still, I’d love to watch my grandmother roll her eyes at the chicness of the current environmental movement.

Plenty would rightly argue that low-income communities that are plagued with crime, higher rates of disease, and housing and food insecurity must first, rightly, focus on sustaining life before dealing with any types of environmental issues. My grandmother would say that we who grew up without money were environmentalist well before a bedazzled Reduce, Reuse, Recycle shirt on organic hemp was a glimmer in some greentrepreneur’s eye.

When you grow up with very little money, you are already reducing and reusing just by freaking necessity. Wasting anything or flippantly overconsuming was not an option and it was just downright disrespectful to our money and how hard we had to work for everything. If we lost something or, oopsie, left our shit somewhere, that was it. It was gone. Nobody had the money to just replace things. We got things handed down to us and we were stoked about it. We had to share stuff. Sure, we fought over whose turn it was to play with the football or whatever, but our parents and grandparents didn’t care; fight all you want. We still were not going to get more. We made huge, watered-down pitchers of Tang; we weren’t given tiny individual bottles. I don’t even remember plastic bottles when I was younger especially when we coveted most those huge cans of Hawaiian Punch where you had to punch two triangle holes in the top to let it flow.

Not every person in the family had a car – or at least a car that worked. I used public transportation and a bike to get everywhere. And don’t get me started on how we reused things. My grandmother reused EVERY gd container to our constant frustration. YES! I found a tin of dutch sugar cookies! Nope, it’s a tin for needles and thread now. Oh, thank god there’s margarine for my toast …. Nope, that Country Crock tub is actually filled with leftover rice from three days ago – and you betta eat it! Oh, I need something to put my wet bathing suit in after swimming for hours at the community pool … Here’s an old english-muffin bag – and bring it back!

Recycling was not on our minds, I know that much. But my earliest memory of anyone recycling was when folks trying to make extra money fine-combed the trash bins for discarded bottles and cans. Even with the current movement toward recycling, the folks who still diligently go through the bins in my alley leave with full bags. Sure, I make a point to pick up plastic off the street, good for me, but that’s because it’s right in front of me. I’m not going out of my way. These recycle legends are turning over rocks to do things we ignore easily even when we consider ourselves green. Yes, they are incentivized monetarily to recycle, but they are still recycling way more than the new, mainstream movement appears to do.

Ok, maybe back in the day none of us were thinking about the planet and the environment with all these accidentally environmentally-friendly practices. But poor folks have always been environmentalists by necessity. Even if you argue that it wasn’t on purpose, all of the above still lessened the impact. Not being able to over-consume or treat ev-er-y-thing as disposable still contributed to less damage to our earth.

My grandmother would like all the new, swanky environmentally-conscious products out there, but once she’d see the price tag she’d probably conclude that the current environmental movement was not meant for her; it’s not meant for the poor or lower middle class. She would think all the science and panels and summits where experts and scholars get together to politic the next move were a good idea yet wonder why everyday people are left out of the conversation. Again, she’d assume the movement is not for us. She might remind us that the only people that made local change to better the environment were everyday activists encouraging us to think differently about things and to take matters into our own hands. She’d say: back then politicians didn’t care about our dilapidated environment, and now it seems environmentalists really don’t either. Why doesn’t anybody hold the greedy people’s feet to the fire? She’d ask. Mainly, she’d say: If anyone is on track to make money, human beings are an afterthought; the poor and people of color at the bottom of that list.

And as important as environmentalism is to me, I’m afraid of a classist divide.

To me, environmentalism is not separate from a social-justice movement. Of course I want the pureness of nature to stay as pristine as possible. I want the trails and mountains and oceans to be clean and unchoked by pollution and litter. But if I’m not as concerned with the fact that metropolitan cities do not have clean water or that poorer neighborhoods that are disproportionally inhabited by people of color are dumping grounds for trash and toxins or that lands of native people are still ripe for drilling and siege or that corporations profit off the backs of the under-served then I also deepen this divide; then my environmentalism is shallow and not developed enough.

Sometimes it’s all overwhelming, isn’t it? I’m heartsick thinking too much about it all. Looking into the subject of environmental justice is an exhausting exploration of historical missteps where under-served communities have always been a second thought, if any thought at all. And here we all are, a decade or two away from serious, irrevocable consequences, divided.

What would my grandmother say? She’d rub my forehead with her scratchy, calloused fingers and say, Keep going. Have hope. She might also say, Stop thinking about your goddamn self all the time, which, really is an excellent start to mending divide and damage, isn’t it? Mainstream environmentalism is doing a lot of good things to advance the green conversation towards new solutions, and it is extremely important. A mainstream, normalized awareness of waste and over-consumption is certainly needed even if it has been limited. And realizing that the most basic of needs of under-represented people are in real jeopardy because of big and ignored environmental issues will deepen your own green conversation, not to mention your empathetic one. Our sense of justice and our call to action cannot just be for an ailing earth, but for all her inhabitants who suffer most from the consequences of non-green, greed-driven actions.

(Articles to consider: Argument on USING WAY LESS STUFF and REUSING as opposed to recycling – it’s a billion-dollar dirty industry that effects poor communities

Another argument to use less stuff – world trash crisis)

Friday’s Workout

For time:
Row 5,000m

Saturday’s Workout

10am Class with Coach Hackelman!

Sunday’s Workout

A) For quality:
10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press
Goblet Squats
(15-minute cap)

B) In teams, for max distance in 15 minutes:
Ski Erg + Rowing Erg
Strategize as you wish!

Monday’s Workout

Parter WOD – He/She Got Game
0-4 Min.
Max Cal Ski Erg
4-8 Min.
DB Step Ups – (DB WEIGHT 50/35) (BOX HEIGHT 24/20)
8-12 Min.
DBALL Ground to Over Shoulder (100/70)
12-16 Min.
Max Cal Assault Bike

This weekend part of your OP Tri Team is competing in Utah in the St. George Half Ironman! Here are some great photos from their scenic training practice today. Send them good vibes and optimal performances!

Friday’s Workout
Test Week!

5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Minute Rest

Saturday’s Workout


800m Run

15 Russian KB Swings (24/16)

15 Push Press (95/65)

Sunday’s Workout
15 Burpees
15 TTB
20 OH Plate Get Ups (45/25)
50 DU

Monday’s Workout

A) Tall Side Plank
4x (per side)

B) 5x 30:15
Assault Bike (Gear 3)
Crossover Step UPs
Single Arm Farmer Carry Hold

C) 20 Rep Back Squat


Did you know that humans, orcas, and short-finned pilot whales are the only animals that experience menopause? All the other poor animals have to give birth until their dying year. Nature cruelly presses the expire button when they are no longer productive. Nature cruelly lets the three of us go through menopause without an instruction manual.

I just learned the above fact two weeks ago even though I’m in the thick of perimenopause. I’ve also learned recently that there is very little cohesive, experiential information out there about menopause. Google it and you get a litany of symptoms and what one mightexpect. The list is long, y’all. It looks like the possible side effects in a pharmaceutical drug commercial.

(Are the men still reading? I hope so. I mean if you have absolutely no women in your life, then by all means, don’t steal a look into what we go through if just to sharpen your empathy. If the men aren’t still reading, good: a meeting regarding the revolution is at my house at midnight, ladies.)

I just admitted I was premenopausal. Did you catch that? Saying it feels – ug – like receiving an admission ticket to elderliness. Like I’ll be carted into a corner where everything I now do will be met with a “Aw, good for her.” And “#grandmagoals.” Yet, I said it: I can’t have any more kids for y’all. I am now like the great old, lady orcas who help care for the next generations. This is what I’m talking about though: We hear so little about menopause that it feels like tricky, shameful territory to even talk about it. As a society, we’ve at least gotten better about saying our age. But I think that’s because we hunt down age-defying tactics so vigorously that we actually want to boast about our age just so people will respond: “Wow, you don’t look (fill in your age here).” It’s what I’m going for at least.

Lately I’ve been whispering about menopause to my friends. Those of us who have not gone through it completely are like, WTF is happening and why aren’t we talking about it more. And the ones who have gone through it are like, yea, it was a mysterious wild ride, and I’m not sure what to tell ya.  My friends who are in the pre-stages are in their 40’s and 50’s. Those who have crossed over were anywhere between 42 and 57 when they did. My mother had a hysterectomy at 35 so I have zero clues from her. Some women have told me they never felt better after menopause. As you can see, I have nothing solid with which to build a road map.

Because of luck, generous genetic coding, and a healthy lifestyle, I’ve only gotten two symptoms that I can think of. Over a year ago, I experienced heart palpitations, which scared the living shit out of me. I gave up coffee immediately cold turkey and they went away. Then I found out that heart palpitations are just one of those fun possible symptoms of perimenopause. Drinking coffee certainly didn’t help, and I still don’t drink it.

The other symptom is a slight, extra layer of fat that has wrapped itself around my midsection despite eating healthily and exercising very regularly. About a year ago, I squeezed my belly with both hands and thought, “Whoever left this on me better come get it.” It’s like a neoprene waist trainer that does the opposite of a neoprene waist trainer. It’s like someone frosted just my midsection. And it’s not a smooth, pretty lil layer. No, the texture is odd; not quite cellulite, but more like a wind-swept sand dune. It’s not terrible. It’s more like when I notice it I think, “What the hell is on my stomach?”

Excited about this process yet? I don’t even have the other more common symptoms like hot flashes, which I hear are a joy. One of my friends told me she fights consistently with her husband over AC/blanket issues. He doesn’t understand her arctic insistence. And she believes SOMEBODY HAS TO BE HELD ACCOUNTABLE FOR THE FREQUENT INTERNAL COMBUSTION.

Do I have any answers for you? Absolutely not. I just wanted to bring up the subject so it can feel less like some big, embarrassing secret even though it literally happens to every single woman. We don’t want your sympathy. But if you’re a little gentler with us when we ask you to crank up the gd AC, that’d be cool. And don’t ask us why we’re sweating so much. Maybe don’t make a big deal when we buy a bunch of one-piece bathing suits. They’re in style, ok? LEAVE MY SAND-DUNE MIDDRIFT ALONE.

And if the next time you see me and you look at me with some doe-eyed-aw-Diz-is-getting-old-glances – a look that feels like a farewell as I sail off in the twilight years — I will body slam you as hard as a grandma orca could still do.

Friday’s Workout

A) Back Squat
5 x 5

400m Run
10 Windmills (5R/5L)
2 Rope Climbs

Saturday’s Workout

Da Beach!
Partner things in the sand
Meet at Palisades Park (Ocean & Montana)

Sunday’s Workout

More Beach Tings!
Meet at Ocean & Montana

Monday’s Workout
Test Week – Cycle 20!

“Fourth Quarter”
For Time (2-Minute Cap):
15 Burpee Jumps To Target*
20/15 Cal AB

Rest 5 Minutes

For Time (2-Minute Cap):
20/15 Cal AB
15 Burpee Jumps To Target*

*9′, 8′, 7′ Targets

Like a lot of women – and I assume many men – my moods were once tethered to a number that appeared on the scale. In high school, I remember abiding by an imaginary rule that a girl did not mention her weight unless it was 120lbs or less, no matter the girl’s height or muscle mass. Hell, we didn’t even know we had muscle mass back then and still we were taught to be embarrassed if we “tipped” the scales at 130 and beyond. I was an athlete my entire growing up yet I only remember one’s weight being the top indicator of health. It didn’t matter that the unfounded standard for women was impossibly general and low, or that it was skewed by industries completely unrelated to sports or real fitness. So, we learned to lie, and the cycle of shame about our weight continued as passed down from our grandmothers.

I know now to flip off mainstream ideals when it comes to women’s shapes and sizes. More importantly, I stopped letting the scale dictate my self worth and for a very long time that meant not stepping on it at all. For the last couple years, I’ve come to realize that tools to measure my fitness progress can in fact useful but only to mark where I am at a particular time.

That all said, just because the scale no longer has a hold of me doesn’t mean I should swap out the scale number for any other number that also does not shape my worth. I am not my deadlift number. I am not my box squat or how many pull ups I can do. What I am is consistency. I am my willingness to give it a go another day whether the previous results seemed “good” or “bad.” I am my excitement to train. I am how great I feel. I am my ability to help others improve their own strength and overall health even if they then pass me with better numbers. This is how I measure my fitness. These things define me more honestly than any graph or charted data. 

Scale number, body fat tests, improved workouts, and weights lifted are simply markers. I celebrate any noted progress forward, but these numbers only mark where I am for now and nothing more. Regardless of any number, I feel fantastic, better than I ever have. It’s hard to find empirical data to track feelings, but for me everything else comes in a distant second.

Friday’s Workout
Fun Week

Ha-Vault-a Course (O-Course!)

Saturday’s Workout

EMOM 20:
Odds: Perform a movement with a Practice context
     i.e., slower, controlled, prioritize movement capacity

Evens: Perform a movement with a Competition context
     i.e., prioritize work capacity and task completion

Sunday’s Workout

For Quality:


Push-ups (Hand-release)

Pull-ups (Strict)

* 10 RKBS (28/20) after each round




Do you ever retest a workout at the end of a cycle and expect completely difference results than what you get?

There are have been cycles where I swore I was gonna get a monster PR, and I ended up getting very, very far from a big PR. Literally, in Cycle 18, for the long Wednesday workout, I got the same exact score to the second. I bobbed into class that day like a hyped boxer pre-fight, like I was about to whoop that workout’s ass – with all my superior nasal breathing and positive self talk — and nope. I tied my score To. The. Second. I was like what the hell.

But this cycle, I came into the box-squat retest shrugging with a whatevs attitude. Then I started lifting and realized I felt pretty good. And then I PR’ed the squat by 13lbs. So, you never know. Sometimes your attitude matches how well your body is adapting, and sometimes it doesn’t. If you’re showing up consistently, you are adapting — believe that, know that — but depending on all the other factors in your life, you may not always PR. Just keep showing up, and ABA, y’all.

We’re starting to cook up the test workouts for Cycle 20, which starts in 2 weeks! So until then, enjoy Fun Weeks.

Friday’s Workout
Retest Week

5 Rounds for Fewest Breaks:
4 Toes-to-Bar
3 Pull-ups
2 Chest-to-Bar Pull-ups
1 Bar Muscle-up

Saturday’s Workout


But remember …Coach Hackleman will coach a self-defense, MMA style class at 10am. Come through!

Monday’s Workout
Mental Toughness – Fun Week!

50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull Ups