BodyFat Truck will be here on Friday, March 8th, 6:30am-12pm!

This is one of the most accurate ways to measure your body composition. You can see now much lean muscle mass you have and fat. If you’ve done the truck in the past, you can see compare your numbers. Linda keep all result on file!

This is a hydrostatic test so bring a bathing suit and a towel!

Initial test $49. Rest test $39 SIGN UP HERE TO RESERVE YOUR SPOT.


Friday’s Workout
Practice

A) Box Squat

B) Open Prep
5 Rounds of:
AMRAP 2:
30 Double Unders
15 Power Snatch (75/55)
Rest 1 minute between rounds

Saturday – DON’T MISS THIS!
John Hackelman Fitness Extravaganza!
MMA Star Chuck Liddell’s coach will coach all classes on Saturday with his special brand of kicking your butt!

Sunday’s Workout

AMRAP 22
:30 Hang anyway
6 Precision jumps
30m Crawl anyway
Balance
300m Run

Monday’s Workout
Practice

A) 5 Rounds on the 2:00
Tempo Front Squats

B) EMOM 8
1 Hang Below Knee Power Snatch + 3 Overhead Squats

C) EMOM 8
Odd: 5-10 Strict Pull Ups
Even: 12-20 Calorie Row

Alyssa’s 30 for 30 is only a couple weeks away! And I want to keep encouraging your guys to come out and support her and her cause the ZGiRLS. ZGiRLS is a mentoring program for the development of youth female athletes (See video). Founded by Olympic and NCAA athletes, ZGiRLS has helped over 1,200 girls across the country build the confidence they need to chase down their dreams.

Even if you don’t know Alyssa well, come out and play with other members of the community. Get to know them and her better because she’s pretty cool. (Though she may be kinda tired from the crillion workouts to socialize much.)

Here is the 30 for 30 sign up sheet. Put your name next to the workout(s) you’d like to do in support of this event. There is no limit to the amount of workout buddies so even if all the given spaces are filled, know that you’re welcome to still come. We just wanted to get a good idea.

Here is the link to her fundraiser for ZGiRLS. Though she is doing the 30 for 30 in honor of her 30th birthday, she wanted to use it as an opportunity to raise money for this great cause that’s she’s so involved in. You can give any amount — it all helps. I’m giving $30, a dollar for each workout she completes. I have no doubt she’ll complete all 30!


Friday’s Workout
Competition

For Time:
Assault Bike Cals (30/20)
30 D-Ball Ground to Over Shoulder (100/70)
30 Burpee Box Jump Overs (32/24)
Assault Bike Cals (30/20) (10-minute cap)

Monday’s Workout
Mental Toughness

FT – NAF
400m Run
30m OH Plate Walking Lunges (45/25)
800m Run
30m OH Plate Walking Lunges
1 mile Run
30m OH Plate Walking Lunges (30-minute cap)

Hi friends, 

In next Thursday night’s blog there will be a Google-doc link to sign up to participate, if you so choose, alongside Alyssa in one or a couple or a few workouts at any hour of the day or night during her epic 30 for 30. We encourage everyone to participate if just to get to know other people in the gym you wouldn’t normally see.

Have a great weekend.


Friday’s Workout
Practice

A) Monkeying Around

B) Find a heavy 3-rep Squat Clean Thruster

C) 8-10 RFQ:
Unbroken Chest-to-Bar Pull-ups
Rest :30 between sets

D) 5 RFQ:
33 Double Unders
11 Thrusters
(7-minute cap)

Saturday’s Workout

4 RFT:
Run 400m
12 Deadlifts (225/155)
12 Box Jumps (24/20)

Sunday’s Workout

Overhead Press/Horizontal Pull Strength

A1: Alternating Bent Over Row v1
A2: Tall Kneeling Strict Press v1

B1: Alternating Bent Over Row v2
B2: Tall Kneeling Strict Press v2

MovNat Obstacle Course

-Balance
-Crawling
-Hanging

 

You guys, we haven’t done an athlete profile for a while, but we have a great reason for starting them back up. Alyssa Parker has been a member at the gym since 2013, and some of you may know her as arguably one of the most powerful athletes at the gym. But we realize that because she usually works out at 6am, many of you might not know her well at all. 

We want you to get to (re)know her better because starting Saturday, Feb 23rd, Alyssa’s 30 for 30 Event will pop off! What’s 30 for 30, you ask? It’s when a crazy person who turns 30 years old wants to do a marathon of workouts. Every hour on the hour for 30 hours straight Alyssa will do a workout. Zach Goren did this a few years ago and it ended up being an amazing community event. Members of the gym came at all hours of the day and night to do one or three workouts with Zach, which was incredibly bonding. We hope to have the same bonding experience during Alyssa’s 30 for 30!

Next week, I’ll post a sign-up sheet to join Alyssa for workouts. It’s pretty thrilling to do a workout at 2am. And the event has been known to include a dance session in the wee hours of the night. We’d love for anyone and everyone to come out to play during the event. Look for the sign up sheet.

 

Alyssa Parker

Hometown: America’s Finest City– San Diego, CA

Age: 30 (ouch)

Occupation: VP of Real Estate
When did you first start CrossFitting?: June 2012
When did you first start training at Oak Park/CFLA?: Nov 2013
Favorite WOD: “Kelly” or “DT”

Least Favorite WOD: “Cindy”

Tell us about your sports & fitness background: 

Sports have always been a huge part of my life. I was involved in everything from street football with the boys and morning surf sessions with my dad to organized sports like soccer, softball, and volleyball. As most of you know, I ultimately landed on softball and pursued that very heavily from a preteen through college. After playing softball at Dartmouth, I’ve basically been in search of anything that would fill the void I felt from being a former D1 athlete. Fortunately for me, I found CrossFit 7 years ago and never looked back. These days I dabble in casual 50 mile ultra marathons and play coed flag football, but CrossFit remains a staple in my life.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

I was working in Scottsdale and at the time, my workouts consisted of lots of cardio at the gym and training for random half marathons. For weeks, one of my coworkers was coming in super sore and wouldn’t stop talking about this new CrossFit gym she joined.  Me being me, I was intrigued and joined her for a weekend workout at the gym. The programmed WOD happened to be Fight Gone Bad and I absolutely loved it. The gym was packed with members that day and the energy was so electric. The workout was tough, but doable–mostly it was nice to be around and compete with like-minded people again. I was hooked and signed up for an unlimited membership immediately.

 

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 

Working out has always been a part of my life. Before CF, I focused mostly on cardio, hardly stretched/mobilized, and ate healthy but didn’t think too much about it. Post joining CF, I would say mindfulness was the biggest change. I have a better balance with working out. I stretch ALL THE TIME. I pay attention to what food I am putting into my body (especially those weekly boxes of cookies). Most importantly, I am a lot stronger! 

 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

Not only did CF fill the softball sized void in my heart, but well beyond the fitness and physical improvements, it unexpectedly led me to some of my best friends. Post college it was really hard finding new friends in the “real world.” I moved around a lot of work for a few years and never felt at home anywhere. Once I joined CrossFit, specifically former CFLA, I found my people. I have CFLA/Oak Park to thank for introducing me to my LA family. Traveling adventures and ultra marathons with Niki. Flag football and other less PG escapades with RyRy. Weekly dinners with Cerussi and his family. I wouldn’t even be at my current job of 4 yrs without Doss! My whole world is different because of the community of crossfit and CFLA/Oak Park.

Please share with us any favorite CrossFit / OAK PARK moments: 

-1st year Catalina 50 miler– a bunch of CFLA/Oak Park members came out to the island to support us.

-Banding together during the Whole Life Challenges

-Saturday morning Open workouts and competing in teams

– Zach’s 30 for 30!

-Anytime the coaches play Taylor Swift for me during class

 

Any advice for people just getting started? 

Show up regularly. Consistency is key. And remember nothing is as hard as it seems in the moment.

What are your hobbies, interests and/or talents outside of the gym?

We’re supposed to have interests outside the gym?? Just kidding– sort of. I enjoy watching movies with and learning about all the latest pop culture goss from my mini-me/sister. Drinking wine with my ladies. Watching football on Sundays. Surfing in the summer. Hanging with my dog, Riley. And generally obsessing about all things Taylor Swift and Dartmouth.


Friday’s Workout
Practice

A) Leg Strength
Weighted Reverse Lunges

B) For Maz Thrusters
3 Rounds on the 8:00
Adv: 24 Cals Ski + Max Thrusters
Int: 18 Cals Ski + Max Thrusters
Beg: 12 Cals Ski + Max Thrusters
(2-minute cap per round)

Saturday’s Workout
BEACH WOD
(Forecast permitting)
Meet at Palisades Park
(Ocean and Montana)

Sunday’s Workout
3 Rounds :90 :30
Weighted rope pulls
Assault Bike for Cals
Rotational MB Throws (R/L)

Monday’s Workout
Practice

A) 5 Rounds :30 :30
Ring Ab Roll-Out
B) Box SquatsC) 3 RFQ:
20 Kipping pull-ups
60 D-ball Static Hold
———
Final round includes1 max distance D-ball carry

Restorative Yoga is often perceived as a yoga after-thought. We pat ourselves on the back if we even make a regular yoga class so when our schedules are full and time is tight, the thought of making a restorative yoga class might not be on our minds.

Some of you might not know what restorative yoga is let alone have ever practiced it.

Jillian Pransky, director of Restorative Therapeutic Yoga teacher training for YogaWorks and the teacher I will be taking a 3-Day Restorative Training Intensive in March, believes that restorative is an advanced practice, far from an after-thought.

“Restorative yoga uses long-held, supported resting poses to create the conditions for us to cultivate the skill of conscious relaxation and most importantly to release unnecessary habitual tension in the body and mind. It’s a little bit closer to a meditation practice than a movement practice. Restorative yoga is about, How can I let my body and mind unwind? How can I do less?”

This is a mere scratch of the surface of what Restorative Yoga is and what it can do. And we will be exploring an introductory practice for a special, one-time (for now) Restorative Yoga Class at the gym.

Join us on Sunday, January 27th at 5pm. All levels are welcome. Members of the gym and friends and family of the gym members are welcome. The class will be donation-based with no pressure of an amount. PLEASE sign up on the sheet so I have an idea of how many props we’ll need.


Friday’s Workout
Mental Toughness

“Barf City”
For time:
50 RKBS (32/24)
100 DUs
2K Row
2K Run (small & big loop)
100 DUs
50 RKBS

Sunday’s Workout

150 KB goblet Squats
Every break, complete the following 3 pull ups 6 burpees 9 Ab Mat Sit Ups

Monday’s Workout
Competition

Franklin Hill “Up Over Around and Up”
2 Rounds on the 15:00

 

 

How come every time I tell someone how much I love/miss step class, the majority of the people say the same? Where are the mother-loving step classes in LA? I’ve been saying this for seven years, btw. I taught a handful of step classes here at the gym when I had Diz’s Card Mob class, but maybe some day I’ll have a regular class. And if you think step is simply shiny thongs and leg warmers, you got another plyometric thing coming.

I’ve been following Xtreme Fitness by Phil and doing some of his step routines at home. They’re so fun — and not easy! Anyway, keep exploring. Keep having fun. And Happy Weekend.


Friday’s Workout
TEST 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

In teams of 3 for total distance:
AMRAP 25:
Run 400m
Ski Erg (meters)
Row (meters)
Rotate through stations each time a teammate completes the run.

Sunday’s Workout

In teams of 2, 1 person working at a time.
4 RFT of:
40 Cal Assault Bike
30 Front Squats (135/95)
20 Shoulders to OH (135/95)
50 Sit Ups

Monday’s Workout
Practice

6 Rounds on the 3:00
6 DB Power cleans
3 Breaths
8 FR DB Rvs lunges
3 Breaths
12-16 V-ups

January 4th is the last day for the early-registration price for the Whole Life Challenge if you plan to join. Join the Oak Park – Home of CrossFit Los Angeles team. A few of us are playing including me!

Also, if you plan to join, set up a one-on-one talk with your coach to set up how you want to play and to set your intentions to stay engaged during the whole 6 weeks. We’re here to help you figure out how to play this sustainably. 

Let me know if you have any questions!


Friday’s Workout
Competition

“In 1 Minute To Win It!”
Max Box Jumps (24/20)
– 4mins Rest
Max Pull Ups
– 4mins Rest
Max Sit Ups
– 4mins Rest
Max Push Ups
– 4mins Rest
Max Burpees Over Box (24/20)

Monday’s Workout
TEST WEEK

For time:
21-15-9
Ski Erg (cals)
Power Snatch (65/45)
(5-minute cap)

 

Hi Friends, Happy Holidays.

Couple things:

  1. Here is the link to the programming during  Open Gym (Update: Link Fixed)
  2. We will not being doing a BIG Whole Life Challenge Event this year, BUT I have registered a team if you are interested in partaking. Register HERE. A couple coaches will be doing it (myself and Matt so far) and we are absolutely here to support you during the challenge, which will start Jan 19 and will run 6 weeks. If you are new to the WLC experience, ask your coach or myself about it, and we’ll be happy to explain!

Here’s to a safe and restful holiday, and an amazing New Year! See you back at regular classes on Jan 2, 2019. 

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