Don’t forget:

7pm-10pm
Sat, Dec 7
BelCampo 
1026 Wilshire Blvd
Santa Monica, CA 90401

Wear something nice?


Friday’s Workout

“Let’s Get This Party Started!”
AMRAP 25
200m MB Tandom Run (No Hands)
30 Box Jumps for joy (24/20)
40 MB Sit Ups/Chest Pass OTB (20/14)
6 Big Ass Tire Flips

Saturday’s Workout

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Monday’s Workout

5 Rounds For Time:
30 Wallballs
30 Box Jumps
60 Double Unders

 

Hi Friends, this year we’re super excited to celebrate not just the holidays, but OakPark/CFLA’s 15 year anniversary at our annual party on Saturday, Dec 7 from 7pm-10pm at Belcampo!

This is the first time in 15 years we’re having18 the holiday party off campus and we hope you will get all spiffied up and join us for drinks and h’ors d’oeuvres, photo opps, and some awards.  

When: Sat, Dec 7, 7pm-10pm
Where: Belcampo, 1026 Wilshire Blvd, Santa Monica, CA 90401
Why: The Holidays and our 15 Year Anniversary!

Yay!


Friday’s Workout
RETEST WEEK

5RFT:
12 Pistols (alt)
8 Dips
6 Burpee Box Jumps (24/20)
4 Bar Muscle-Ups

Saturday’s Workout

0-10 Minutes
1 Mile Run

10-16 Minutes
Build to a HEAVY Hang Power Clean

16-24
AMRAP 8
2 DB Front Squats (50/35) 
2 Bar Facing Burpees 
4 DB Front Squats  
4 Bar Facing Burpees
6 DB Front Squats 
6 Bar Facing Burpees
8 DB Front Squats 
8 Bar Facing Burpees
10 DB Front Squats  
10 Bar Facing Burpees  
12 DB Front Squats 
12  …etc. Ascending Ladder

Monday’s Workout
“Fun” Week!

FRAN
For time:
21 – 15 – 9
Thrusters (95/65)
Pull-Ups

Next week is Retest Week!


Friday’s Workout
Practice

A) Front Squat – DELOAD
3×5 @ 60% of 3RM

B) 5 Rounds on 4:00
20/15 Cal Row
10 Deadlifts
20 Wall Balls

Saturday’s Workout

“Jacks & Jonesy”
For Time:
10 Plank Jacks
10 Alt DB snatch (55/40)
100 Double Unders

20 Plank Jacks
20 Alt DB snatch
75 DU

30 Plank Jacks
30 Alt DB snatch
50 DU

40 Plank Jacks
40 Alt DB snatch
25 DU

Sunday’s Workout

“The RETURN of JARED: ”
3 Rounds For Total Reps in 17 minutes:
1 minute of weighted Sit to Stand Thrusters (25/10)
1 minute of Dball Cleans (70/50)
1 minute of Lateral Step Overs (20inch)
1 minute of (alt) single arm KB Push Press (20/12kg)
1 minute Assault Bike for max calories
1 minute of rest

Monday’s Workout
RETEST WEEK

3 Rounds
In 90 seconds, complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters

Rest 2 Minutes Between Rounds

Score = Total # of DB Thrusters

We talk so much about our personal health and fitness that you could say we fully geek out on the subject. We read about about scientific studies, we wonder about it — about our own and those close to us, and we take actions to make it better. 

So, I think it’s important to also talk about the health of our climate. Our own personal health cannot be our sole concern. Whether we’re ready to admit it or not, we are on the precipice of a climate emergency. The large living organism to which we are sympathetically connected to is sick, and by association — because of our interdependence — we are sick, too. 

Recently, a 40-year study was published in the journal Bioscience where over 11,000 scientists from 153 countries signed their names in agreement. Their determinations were forthright and serious. But they were not without hope.

“Scientists have a moral obligation to warn humanity of any great threat,” says Dr. Thomas Newsome, an author of the study. “From the data we have, it is clear we are facing a climate emergency. While things are bad, all is not hopeless. We can take steps to address the climate emergency.”

The report outlines six critical areas that need to be addressed in order to stave off the worst case scenario of climate change:

“It’s not too late to act

In our paper we suggest six critical and interrelated steps that governments, and the rest of humanity, can take to lessen the worst effects of climate change:

  • prioritise , and replace fossil fuels with low-carbon renewable energy sources, 
  • reduce emissions of short-lived pollutants like methane and soot,
  • protect and restore the Earth’s ecosystems by curbing land clearing,
  • reduce our meat consumption,
  • move away from unsustainable ideas of ever-increasing economic and resource consumption, and
  • stabilise and ideally, gradually reduce human populationswhile improving human well-being.”

What can we do? Some first steps might be:

  • Support politicians who are environmentally aware and are pushing toward renewable energy. Vote!
  • Consider your part in an over-consumptive society. How much do we really need? How much do we really use? How much waste/packaging/plastic do your purchases produce?
  • Consider lessening your meat intake.
  • Consider driving less; ride your bike or public transportation. Consider an electric vehicle.
  • Consider taking a stand on any area of environmentalism including deforestation, keeping water clean for all, or taking into consideration where toxic waste and methane-producing landfills are usually dumped and how that affects low-income and communities of color.Awareness coupled with some kind of action by everyone could arrest an emergency. It’s the same mindset that we often apply to our health and fitness. Extending that mentality to the environment is not only vital, but urgent.

Friday’s Workout
Competition

“Tim’s See You Later”
For time:
800m run

3 rounds ^ #
30/20/10
OHS (95/65)/(115/75)/(135/95)
30 Over the bar burpees

800m Run

Saturday’s Workout

“CF Games Open 20.5”

For time, partitioned any way:
Rx:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20 to 10 ft/14 to 9ft
Time cap: 20 min.

Scaled:
For time, partitioned any way:
40 chin-over-the-bar pull ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 9 ft.
Time cap: 20 min.

Monday’s Workout
Practice

A) For Quality in 10 minutes:
800m Run (Gear 3 Breathing)
then, in remainder of time, AMRAP:
14 Push-ups
14 Box Jumps (24/20)

B) Snatch Progressions
Work up to heavy Power Snatch + Snatch

We have all been recently affected by poor air quality due to the unfortunate fires burning in the area. I know a lot of us have experienced clogged nasal passage ways and scratchy or sore throats. Some of us have experienced coughing.

There are ways to naturally clear and heal the lunges. Here are some suggestions to consider:

Steam therapy, or steam inhalation, involves inhaling water vapor to open the airways and help the lungs drain mucus.

People with lung conditions may notice their symptoms worsening in cold or dry air. This climate can dry out the mucous membranes in the airways and restrict blood flow.

Conversely, steam adds warmth and moisture to the air, which may improve breathing and help loosen mucus inside the airways and lungs. Inhaling water vapor can provide immediate relief and help people breathe more easily.

A small study  involving 16 males with chronic obstructive pulmonary disease (COPD), a lung condition that makes it harder to breathe, found that steam mask therapy led to significantly lower heart rates and respiratory rates than non-steam mask therapy.

Green tea contains many antioxidants that may help reduce inflammation in the lungs. These compounds may even protect lung tissue from the harmful effects of smoke inhalation.

A recent studyTrusted Source  involving more than 1,000 adults in Korea reported that people who drank at least 2 cups of green tea per day had better lung function than those who drank none.

Similarly, all anti-inflammatory foods can be helpful. Inflammation of the airways can make breathing difficult and cause the chest to feel heavy and congested. Eating anti-inflammatory foods can reduce inflammation to relieve these symptoms.

Consider getting an air filter for your home.

Eating raw ginger or drinking ginger tea helps unclog the respiratory track and eliminates toxins from the lungs.

Herbs help. Oregano is a natural decongestant and smooths nasal airflow. Peppermint is also a natural decongestant and helps fight bacteria that settles in the lungs.

There are quite a few lung-clearing supplements on the market that could be beneficial and worth a shot.

Movement and breath and some of the best ways to circulate pollutants out of your body, especially the lungs. Keep moving — and keep breathing! (Deeply into the diaphragm and exhale fully.)

Stay healthy and safe out there.


Friday’s Workout
Practice

A) Work heavy deadlift for 3 reps
B) AMRAP 15
8 MB Burpee –> Thruster –> Explosive Thruster (releasing the ball)
8 Box Jumps
8 Pull Ups

Saturday’s Workout

CF Open 20.4

For time:
30 box jumps, 24/20
15 clean and jerks, (RX 95/65, Scaled 65/35)
30 box jumps, 24in
15 clean and jerks, (RX 135/85, Scaled 95/55)
30 box jumps, 24 in.
10 clean and jerks, (RX 185/115, Scaled 115/75)
30 single-leg squats (Scaled 20/14lb med ball step ups)
10 clean and jerks, (RX 225/145, Scaled 135/95)
30 single-leg squats
5 clean and jerks, (RX 275/175, Scaled 155/105)
30 single-leg squats
5 clean and jerks, (RX 315/205, Scaled 185/115)

Time cap: 20 minutes

Sunday’s Workout

AMRAP 27
Teams of 2
Buy In: 30 Burpees
400M Run
40 Wall Balls (20/14)
40 Hang Cleans (95/65)
Split work up as you would like. Score is total reps of Wall Balls and Cleans completed.

Monday’s Workout
Practice

A) Front Squats
5×3 @ 90% ( 30 Minutes)

B) Amrap 10
200m row
12 Box Stepups with DB
12 Push Presses with DB

Check out the retail store for our new t-shirts and tanks. The design was inspired by vintage national park t-shirts and patches. We hope you love them!


Friday’s Workout
Competition

Franklin Hill *
6 on the 6:00

*If the air quality is poor, we will sub an indoor equivalent

Saturday’s Workout
CrossFit Games Open 20.3

For time:
21 deadlifts, (Rx men 225/Scaled men 135 – Rx women 155/Scaled 95)
21 handstand push-ups (Scaled: hand-release push ups)
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, (Rx men 315/Scaled men 185 – Rx women 205/Scaled 135)
50-ft. handstand walk (Scaled: bear crawl)
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Sunday’s Workout

“Scull Helen”
With a partner:
3RFT
1K Row
42 KBS (20/16)
24 Pull Ups

Partners can break up movements however they like. Must finish reps of a movement before they move on to the next movement.

Monday’s Workout
Practice

A) Front Squats 5×3 @ 90% ( 30 Minutes)

B) Amrap 10
200m row
12 Box Stepups with DB
12 Push Presses with DB

 

 

Friday’s Workout
Practice

A) Partner Pistols

B) Partner AMRAP 16
P1: 400m Run
P2: 5 DL(135/95)
3 Hang Power cleans
1 Jerk

Saturday’s Workout

CrossFit Open 20.2
TBA

Sunday’s Workout
TBA after we know 20.2 …:)

But come to Sunday’s Fire & Ice! 12:30-2:30pm

Monday’s Workout
Practice

A) Snatch it up!
EMOM 10
1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat

B) 5 Rounds of :
2:00min Row @ 80% RPE G4 Breath
10 x Seated DB Press
10 x Ring Rows

Did you guys know that CFHQ has moved The CF Open? To, like, right now? We had it in spring, I know, but CFHQ is adjusting their schedule to Fall so this year the Open will happen twice. The first workout has been announced! And every Saturday, starting this Saturday for the next five weeks, all classes will be the Open workout. We’ll have scoresheets and a lot of enthusiasm per usual during the workouts — see you Saturday!


Friday’s Workout
Competition

3 RFT:
15 KB Snatch (24/16)
3 Rope climb
10 Hang Power Cleans (115/75)

Saturday’s Workout
Open 20.1

10 rounds for time:
8 ground-to-overheads, (Rx: 95/65, Scaled 65/45)
10 bar-facing burpees
15 minute cap

Monday’s Workout
Competition

In 5:00min
800m Run + Max 20m Shuttle Sprints
5:00min rest
In 5:00min
800m Run + Max 20m Shuttle Sprints

 


Friday’s Workout
Competition

AMRAP 5
10 Cal Row
5 Deadlifts (315/220)
Rest 2 Minutes
AMRAP 5
10 Cal Row
5 BMU
Rest 2 Minutes
AMRAP 5
10 Cal Row
5 Lateral Burpees
Rest 2 Minutes
AMRAP 5
ME Cal Row
Score = Total Reps

Saturday’s Workout

40mins of Work on the :40:20
Station#1
DB Push Press
Station #2
SA KB Snatches (alt)
Station #3
Lateral Box Step Overs
Station #4
MB Sprawl/Football Burpees
Station #5
AS Bike

Sunday’s Workout

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
D-Ball G2OS (100/70)
Box Jumps (28″/24″)

Monday’s Workout
Practice

“Squats on Squats Monday”
A) Front Squats 5×5 @ 85%
B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)

The coaches are usually required to read books either for professional development or to inspire us to view human movement in a new or deeper light. The last book we read was Natural Born Heroes, which was a fascinating, albeit detailed, account of how everyday Cretans and a group of Resistance fighters led Nazis on a goose chase around Crete during WWII not allowing Nazis to advance to Russia; that advancement would have changed the outcome of the war and probably much more. Though that’s the framework of the book, below the surface the book is about athletic prowess and humans’ instinctual ability to do extraordinary things with our bodies. “Every ordinary person has a touch of the godly.”

I am also reading a few books having to do with an upcoming intensive, continued yoga teacher training.

I hadn’t read any fiction in a long time — until recently. It had been even longer since I’ve devoured a book, but Circe has me riveted! It’s based on the Greek mythology of Circe a goddess, witch, and daughter of Helios (god of the sun). The author brings the story to life, taking liberty to fill in the sparseness of the original myth with vivid detail giving the story such dimension I feel I’m truly privy to the thoughts of a goddess. 

WHAT ARE YOU READING?


Friday’s Workout
Competition

“Shot-Skis”
In Pairs
2 Rounds of:
2:00 Ski Erg for Max Cals
2:00 10ft Free Thows for Max score

Saturday’s Workout

BEACH WORKOUT! Meet at Montana & Ocean

Sunday’s Workout

24 mins Total (alternating between iso, strength and conditioning piece)
Iso (MENTAL TOUGHNESS) 8x, Strength (PRACTICE) 8x, Conditioning (COMPETITION) 8x

1: Iso (30-45 seconds)
*Can pick two

Wall Sit
Hollow Body
Superman
Bottom of the Lunge
Side Plank
Bottom of the Pushup

2: Strength (3-5 Reps)
*Can pick two

Sumo Deadlift
Weighted Chin Up
Strict Press
Bench/Floor Press
Back/Front Rack Reverse Lunges
SA Bent Over Rotational Row

3: Conditioning (30-45 seconds)
* Can pick two

Assault Bike
Ski Erg
Row
Step Ups
Rotational Med Ball Slams
Sit to stands

Monday’s Workout
Competition

Franklin Hill 6 on the 6:00