Restorative Yoga is an effective and proven way to address the habitual tension that most of us have just become accustomed to. We don’t even know how much stress and tightness we hold onto until we really try to relax — or at least relax on purpose. For some of us, relaxing on purpose is so difficult. And I don’t think it should be like that. I don’t think we should feel obligated to feel constantly engaged, stressed, panicked. 

Rest and restoration will be what saves us through difficult and overly-stressed, overly-scheduled, overly-everything times. 

Join me for a Restorative Yoga class on Sunday, Jan 26th at 5pm. If the 5pm class fills, I’ll add a 6:15. Sign up sheet is in the Tall Room near the stairs, or you can DM me directly or leave a comment and I’ll sign you up.


Friday’s Workout
Practice 

A) Back Squat Tango Tempo
5 5 5 5

B) 3RFR&C :30:30
Wall Balls
Kettlebell Swing
Pull Ups
Assault Bike

Saturday’s Workout
4RFT:
Rounds 1 & 3:
10 Burpees
10 Power Cleans (135/95)
200m Plate Carry (45/25)
Rounds 2 & 4:
10 Burpees
10 Power Clean and Jerks (135/95)
400m Plate Carry (45/25)

Monday’s Workout
Competition

Franklin Hill 6 on the 6:00

 

How has this cycle’s test week been treating you? A good balance? Hard? Not hard enough?

Let us know what you think!

However you feel about it, make sure you’re mobilizing and taking care of your bodies. 

Fire & Ice will be at the gym this Saturday, Jan 11, at 12:30pm. Check it out if you haven’t yet. 


Friday’s Workout
TEST WEEK Cycle 22

“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols (Alt.)
15 Pull Ups

Sunday’s Workout

Buy-In: CHOOSE 1 Option:

1K Row
800m Run
60 Cal AB

20 Push Press (95/65)
75 DU
20 Front Rack Alt. Lunge
75 DU
20 Power Cleans
75 DU
20 Squat Cleans
75 DU

 

Hi All, I was recently asked to write a fitness article for a new magazine out of New Jersey. Representing on the east coast! Here’s the article in its entirety: 

Isaac Newton’s First Law of Motion states that a body at rest will remain at rest unless an outside force acts on it, and a body in motion at a constant velocity will remain in motion in a straight line unless acted upon by an outside force.

Who knew Newton knew so much about working out! He was the master of motion after all so it makes sense.

In relation to fitness, this First Law is true whether we can’t get motivated to get (back) to the gym or if we’re in a consistent rhythm of going. Once we get used to not exercising, it’s hard to find that groove again. Alternately, we can usually stay moving when we’re consistent. When it’s part of our routine, it’s easier to stick to our schedule — until we get knocked off of it! Sometimes – especially around the holidays – our best laid plans get sidelined. I’m a not physicist so far be it for me to challenge Sir Newton, but when it comes to keeping my own workout routine in motion, the thing that usually knocks me off track is an inside force, not an outside one. I know that most of my best intentions are interrupted by the one and only me even when I use all the outside forces as an excuse.

I’ve personally been knocked off my game plenty of times – and I’m a fitness coach! But I found that the best way to loosen the grip of excuses is to really consider whywe work out.   

I’ve spent lots of time wondering why I work out and eat healthily. When I realized that my why is not about anything superficial, and certainly not based on what anyone else thinks, I was able to settle into my routine with more ease. I no longer work out to “achieve” something. I don’t eat healthily for an aesthetic end-goal. I work out because I know that I always feel better when I do so consistently. I feel alive and capable. I eat well because I feel a hundred times better when I do. Good food doesn’t bog me down. I can recover quicker, which for me translates to less stress on my joints. I feel less achy and my mind is clearer. And that’s it. My personal why doesn’t include an outdated idea of how much I “should” weigh or how I should look. In fact, I don’t attach any shoulds to my health and wellness routines. If I only worried about getting into some jeans or losing those last whatever pounds or any other made-up carrot that has no meaning in the grand scheme of our lives, then I would eventually resent going to the gym. I would never stick to eating well if only to rebel against the “shoulds.” We all deserve to take care of ourselves in the highest order to have the highest quality of our lives. With this shift into a deeper approach to health and fitness, I recognized that everything else in my life is simply more fun when I feel fit and strong. That became a powerful motivator. It was also a better motivator than I haveto go to the gym because I ate too much dinner. My why feels real and sustainable for me. Being able to go on a long hike with friends without worry eases my mind. Being able to easily put my own luggage in the overhead bin makes me feel capable. Keeping up with my active husband and daughters is empowering.

After rejecting the “shoulds”, I decided that I only wanted to do workouts that I actually like. I don’t do the workouts that some magazine tells me is the best to drop a few pounds in the new year — unless it sounds fun. Fun is a huge motivator for me and I often do things based solely on that. I like dance-related workouts so I try those. I like to lift weights because I love feeling strong and I like the fact that my bones have a better chance of staying strong if I lift weights. I like to shoot hoops. I like yoga – though I didn’t always. When I realized that yoga is not a competitive activity like some classes seem to encourage, I was able to tune out the superficial noise and I used yoga as a way to stretch and recover (both my mind and body), and I had a better time and reaped the benefits.

I imagine most of you feel better once you’ve worked out — and hopefully a little during. If the thought of doing anything active sounds like a complete drag, are you willing to try new things, and only things that seem kinda fun? What did you like when you were a kid? Who says we can’t revisit the things that seemed fun at any point in our lives? Take up lessons in a sport you always wanted to learn. It’s never too late for anything. Maybe you can turn everyday things around the house into a fitness game if your time feels limited. Use your imagination, and if that fails, ask your kids to make up the game. They’re good at that. Does a walk first thing in the morning or after dinner sound nice? Does a fifteen-minute free yoga video on YouTube sound intriguing? (Btw, YouTube is an endless source of free workouts). Has a friend fallen in love – seemingly become obsessed with – Zumba/Orangetheory/CrossFit/whatever, which kind of annoys you but deep down you wish you felt that way about an exercise routine? Go try it! If you don’t like it, try something else. Try things that call to you even if others roll their eyes. Nothing says you can’t try things until you admit something is pretty fun. Go find that inside/outside force that kicks you into motion. Make it personal. Make it yours. And make it fun for crying out loud.

Going into the holidays and sticking to our healthful intentions can be a challenge. I completely understand and we’ve all been there. But if we keep telling ourselves how hard it will be, we’re stacking the odds against us. Maybe we don’t have to make it as hard as we’ve perceived in the past. It just takes practice asserting the habits we want for ourselves. When family questions why you’re eating a certain way or why you want to exercise “all the time,” we sometimes avoid the confrontation because we haven’t spent enough time sticking to our plan. With more practice, your whys will eventually take priority.  

Whether you want to get started or get back to it, you can. Here are some suggestions on how:

What’s your Why?Does that sound too woowoo? I get it, but if you treat this as a legitimate question, your ability to stick to something will feel more personal; it will be important to you. Why do you want to work out and be healthy? Is there a deeper why other than to lose a few pounds? Or to show off at the company holiday party? I understand those whys, believe me, but can we dig for something with more substance? My grandmother died at fifty-four of an untreated cancer. That’s been on my mind since I turned forty and I do everything I can to give myself the best shot at staying disease-free. We get things done when they are important to us. A really good coach once asked me, “On a scale of 1-10, how badly do you want the thing you say you want?” If I ever answered a 7 or less she said, “We don’t get ‘7’s’ done. 8’s are marginal. We get 9’s and 10’s done.” Dig deeper and find only the why’s that are 9+ on your scale of importance.

Schedule your workouts in your calendar.You’ve probably heard this before, but it works. Writing it into your schedule means you’ve made it important. Health and fitness add value to your life and scheduling them affirms that you recognize their importance just like anything else that adds value. The care with which you treat yourself directly translates to the care you extend. If you are traveling or have time off during the holidays, scheduling in your gym time becomes more important. You may not work out as often, or the work outs may look different, but adjust your calendar to reflect what’s in front of you. Can you find a class – maybe even a new and interesting one – wherever you’re traveling? Look at class schedules in advance, and write it in your calendar. If you have family visiting, fit in an hour to yourself to work out. You might even regain patience! Or take your family on walks, hikes, and bike rides.

Eat nothing mediocre!If you want some of Auntie Norma’s famous blueberry pie that you love so much, have some. Have the things you really love, and say no to the rest. Keep eating the healthy foods that you’ve realized make your body and mind feel good, and have things here and there that are really delicious. If you don’t really love that marshmallow yam thing, for the love of root vegetables, don’t eat it. Give yourself permission to eat a couple things you really love – and give yourself equal permission to NOT eat anything that’s mediocre.

Don’t villainize choices.If you ate a little too much or you missed a couple days of exercising – news flash! – you’re not a terrible person. Things happen. Back to it. Listen, if we approach our lives with a little more compassion and a little bit of fortitude, we’re going to get more things done in the long run, and we’ll feel better for it. Shame is so last century! And shame and beating ourselves up constantly only shoves us deeper into the rut we don’t want to be in. Ultimately it gets us nowhere and it’s a time waster. We have things to do so be kind to yourself and get back to it. If you approach it as simple as that, it can be as simple as that.

You got this.Isaac Newton only addressed the physical momentum of getting moving and staying moving. But our mental momentum can work similarly with regards to our health habits. It’s a practice like anything else, and like Newton’s First Law, the more you put the actual practice in motion, the easier it will be to stick to it. Stay kind to yourself, get to it for yourimportant reasons, and keep it fun. The chances of staying in motion will be so much greater — and it will be much more enjoyable. You got this.


Friday’s Workout
A) Find Your 1RM Hang Power Clean

B) For Time:
800m Run
40 AKBS (32kg/24kg)
2 Legless Rope Climbs

Saturday’s Workout

6 rounds For QUALITY
16 Laterall Lunges
20 sit ups
10 Recline rows
200m Run NASAL

Monday’s Workout

The start of OPEN GYM 
Open Gym Hours for Monday:
6-8am and 5-8pm

“Oak Park’s/CFLA’s 12 Days of Christmas”

1: 200m Run

2: Deadlifts (225/155)

3: DB Thrusters (55/35)

4: Burpee box jumps (24/20)

5: CTB Pullups

6: Jumping lunges (2-ct)

7: RKBS (32/24)

8: Flutter kicks (4-ct)

9: Toes to bar

10: DB Walking lunges (55/35)

11: Anchored Sit to stands

12: Renegade rows (2-ct) (55/35)

 

 

 

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