Get ready next week to retest!

Friday’s Workout

4 RFT:
Run 400m
12 Deadlifts (225/155)
15 Hand-release Push-ups

Sunday’s Workout

10 Rounds for time
10 Wall Balls (20/14)
1 Power Clean (75% of 1RM)
1 Mile Run

Monday’s Workout

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



Friday’s Workout

A) Box Squats
10 x 2 @ 70% + 30lbs

B) 50 40 30 10
Double Unders
Chair Sit Hold
-12min Cap-

Sunday’s Workout

5×5 Bench Press

4×10 One Arm Bench Supported Row
4×10 Z Press

3×10 Incline Dumbbell Press/Flys
3×10 Incline Curls/Tricep Ext

Monday’s Workout

Row 60cal (Gear 3) (4 min cap)
4 min mob intermission
Row 60 cal (Gear 4) (4 min cap)
4 min snatch prep
Row 60 cal (Gear 5) (4 min cap)
4 min prep for B

10 min QAMRAP
-Exploration Snatch Complex
High Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Below the Knee Squat Snatch
Squat Snatch

-Max Strict pullups/Chinups

You guys, next time you come to the gym, grab a can of something or that extra tub of peanut butter you bought at Trader Joe’s (unopened for god’s sake), and bring it in for our Westside Food Bank Drive. I know! I keep forgetting, too. But let’s fill up those bins in the Tall Room. There are only four measly cans in there as I type.

Westside Food Bank has been serving the local communities since 1981. About 90% of their food is distributed to individuals and families via food pantries that provide free bags of groceries. The rest is provided at shelters, transitional living sites, community kitchens and after school and preschool programs. During 2017 their food reached approximately 105,000 people, nearly half of whom are children.

Here are a list of what to bring from the Westside Food Bank website:

“The following are the types of food we like to receive:  (no glass please, except for baby food.)

Please make sure that all food donated has not been opened if it is not individually wrapped, and that the inner packaging is still intact. Please, no expired food.

Cans of:

  • Tuna, Vegetables, and Soup
  • Fruits and Fruit Juices
  • Pork & Beans
  • Stews & Other Meats

Packaged Foods:

  • Pasta, Lentils, Pinto and other beans.
  • Macaroni & Cheese & Packaged Dinners
  • Instant Soups
  • Hot and Cold Cereals
  • Peanut Butter & other Nut Butters
  • Nutritional Bars: protein, granola, energy or breakfast bars

Baby foods are also urgently needed. Sadly, two thousand babies and toddlers are without adequate nutrition each day right here on the Westside of Los Angeles.  We want to help them receive the nutrition they need to grow and develop into strong and healthy children.  We now have a special section at our warehouse devoted exclusively to infant and toddler nutrition so that our member agencies have easy access to the foods that are so vital to the health and well-being of the children in our community.

Please consider collecting the following items:

  • Infant formula
  • Jar foods – all flavors and stages
  • Crackers, teething biscuits, and cookies
  • Raisins & fruit snacks
  • Juices: jars, cans, pouches and boxes
  • Infant and children’s cereals

Friday’s Workout

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

Saturday’s Workout


Monday’s Workout

A) 3 RFQ:
7 Tempo Back Squats 3131
7 Hang Power Snatches
Max effort high knees on breath hold
Rest coach’s interval

B) EMOM 10:
Odds: 8 Hang Power Snatches
Even: 5 Bar Muscle-ups

C) Box Squats

How intriguing is fasting, amirite? I mean, the thought of fasting really interests me, but the actual fasting part maybe not so much. But if warriors, philosophers, scientists, and highly revered religious leaders  have recommended fasting and have reaped many benefits from it since the dawn of time, I’d say that’s a solid, long-ass study on why it might be a good idea for a middle-aged, mediocre yet enthusiastic athlete to give it a try. I didn’t even mention animals! Animals innately fast when they’re sick or need healing.

The thing is: I’ve never been a “good” faster. I don’t play nice when the comfort of food is taken away even if I did make the choice to do the damn thing. During the few attempts I’ve made to do traditional fasts, I experienced so many internal (and some outward) tantrums that I ended up soothing my frustration by shoving a loaf of bread down my gullet. Not quite healing, emotionally or nutritionally. 

I’m also not a big fan of talking about fasts — unless it’s within a spiritual or scientific context. The toxicity of Diet Culture permeates so deeply that I’m always utterly bummed to hear how many women (I know men fall into these traps, too) use fasts and cleanses to self-validate the thought that something is wrong with them; that their weight isn’t good enough, that they have to “reset,” that their “failures” in nutrition somehow require the punishment of severe calorie restriction and that this failure ultimately defines them as people despite having amazing characters, despite all the good they do in their lives, despite looking good though so many are convinced they do not. Typically, I won’t talk about fasts or diet fads of any kind. I reject the general sweep of “wrongness” and the shame we can’t seem to shake as a culture about our bodies and food. 

So, this post is a razor’s edge for me. I am wildly interested in the science of longevity and healing by way of holistic sources, and ya can’t get around that without talking about topics like food and experimenting with nutrition — and in this case: the restriction of food. If this is too triggering of a subject for you, honestly don’t read further. Know that you are perfect whatever you ate over the weekend and how you look in a bathing suit and how you performed or didn’t perform in the Open. 

If the topic is not triggering, you are perfect, too, and read on.

I’m coming off the fifth and final day of a “Longevity Fast.” It was really “fast mimicking” as it was not no-calorie or juice based. I’d been researching the science behind longevity including cell rejuvenation and proactive disease prevention and came across Dr. Valter Longo, a professor of longevity at USC. Dr. Longo has capitalized on his research by assertively selling ProLon, a five-day “fast mimicking” kit for the high price of $250.  

Though the price and the marketing of ProLon are a bit off-putting to me, I am completely compelled by the science behind fast mimicking. The idea is to eat between 800-1,000 calories a day for five days. The food is highly nutrient-dense with a specific macro content. A ProLon pack includes freeze-dried soups and bars parceled out exactly as needed each day. In Ted Talks and his books, Dr. Longo dives deeply into the science in great detail; an ability I’m not exactly qualified to relay — unless it’s pure regurgitation — but, what I do understand is that many studies of fast mimicking show lower disease markers, better cognitive function, and impressive cellular repair from periodic calorie restriction without having to be too extreme like with a water fast. What I intuitively know is that the body, when given a good opportunity, has an ability to heal itself and regenerate in many ways, which in turn, hopefully, retains a high quality of life for a long time.

The older I get and as I witness relatively young family members suffer serious health issues, healing and regenerating have moved up the latter of my well-being priorities. 

I did not order ProLon. I mimicked the fast mimicking. I mainly wanted to save money. And though the ProLon food is made with whole foods, I wanted fresh food — and less packaging. In the mornings, I made a super-food green shake. Lunch and dinner were highlighted by a vegan mineral broth made with magical mushrooms and seaweed. Snack was another super shake made with fresh young coconut, cacao, and maca. I also had a cup of quinoa with the broth for dinner and I usually had half an apple after that. Not super hard, not super easy. Not full meals, not quite a full-on fast. Five days of this seemed doable for the coveted benefits of cell rejuvenation, possibly lower disease markers, and a vitality boost. Would the wheels come off as I still had to work full time at an energetically demanding job? Could I keep it together for the two workouts I planned to do while filling the other days with yoga? Would a loaf of bread be my pacifier mid-way through?

The wheels did not come off though it took FOCUS. There was juuuust enough food to ward off tantrums, and when I started to feel a rise of anger because of the emotional attachment I unapologetically have to food, I simply said to myself, “I am honored and privileged to do this fast.” Every time I said this — and I said it a lot — I calmed down because honestly, it is an honor to be able to experiment with my optimal well being when family members are lost in a minutiae of information, or they use the “shoulds” surrounding nutrition and beauty standards as ammunition again themselves. I feel privileged to be able to have intuition about my health without feeling that my looks and weight are the end all, be all.  Lastly, I have the honor and privilege of optimal food choices when so many do not have access to enough fresh, nutritious food.

The nitty gritty: All in all, it wasn’t terrible, and I actually feel good! I wasn’t really hungry though I missed food and the celebration that is eating. I didn’t suffer from any headaches, tantrums, or major detox symptoms, but I don’t drink caffeine so I know that eased me into this. Day 1 and 2 were the easiest though I hear for some those are the hardest. Day 3 was the hardest. Day 3 was like when you’re in round 3 of a workout like Eva and you’re so sad that there are 2 more rounds to go. That’s what it felt like, but waaay longer. I ended up doing three workouts instead of two just because I felt up for it, and they weren’t easy workouts. I was worried how I would feel during, but I didn’t feel any worse than I normally would during challenging workouts. My days were busy, filled to the brim with clients and coaching classes and family life, and I really had to manage my crankiness at the end of Day 3. But with breathing and a couple “you’re ok’s” and “don’t take it out on this person” and “I’m f*cking honored and privileged to do this gd fast…” I was good, solid. In fact, no one really knew I was doing this. 

Did my cells rejuvenate? HOW WOULD I KNOW. I hope so as I’m going to trust the science. I do feel less inflammation as I had been feeling sluggish lately on my runs prior to doing this, and now I feel better. My skin looks a bit better,  — but maybe because I’ve been drinking SO MUCH WATER — and I do feel a little sharper mentally. This experiment was also a big reminder of how much better I feel eating mainly nutrient-packed, fresh food. Apparently, I can’t get enough reminders of that. 

Fast Mimicking is not meant to be sustained for long periods; five days total. In fact, a good, nutritious refeed is part of the protocol for the regeneration process. When starting out, it’s advised to do this five days every month for three months straight and then take it down to once a quarter. Honestly, I think I can do that for less fog, less inflammation, a little more clarity, and the rejuvenation that, by faith, I believe is happening somewhere inside of me. 

Friday’s Workout
Practice Day

8 Bulgarian Split Squat (each leg)
8 Single-arm DB Push Press (each arm)

B) Breath Gear Pyramid EMOM
Ski Erg
DB Thrusters

C) “Choo-Cha”
Ski Erg cals
DB Thrusters
(5-minute cap)

Also on Friday at 12:00-12:30pm ….

Breath Class with Tanya!

Saturday’s Workout

19.3 CF Open 

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

We’ll talk scaling options!

Sunday’s Workout

Partner AMRAP 20
Partner 1:
Run 200m

Partner 2:
6 Knee to Elbow
7 Burpees
8 RKBS (32/24)
9 Squats

And at 11:15am …

Breathe with Tanya!


Don’t forget …

The CrossFit Open continues! Every Saturday through March 22nd we are playing in the Open workouts during the 8, 9, and 10am classes. Come have fun!

Don’t forget …

Friday, March 8th, 6:30am – 12pm. The BodyFat Truck is here! 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. 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 Workout

A) Box Squats

B) “Annie OakL.A.y”
Ring Muscle-ups
(10-minute cap)


Saturday Workout
CF Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 hanging knee-raises
  50 single-unders
  15 squat cleans, 55 lb.
  25 hanging knee-raises
  50 single-unders
  13 squat cleans, 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  11 squat cleans, 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  9 squat cleans, 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  7 squat cleans, 135 lb.

Stop at 20 minutes

Sunday’s Workout

A) Bench Press

     Work up to a heavy 3-rep

B) 4 Rounds on the 5:00

     400m Run

     Max Reps Bench Press @ 75% of Part A)

     (Work capped at 2:30 each round)

Monday’s Workout

Cycle 18 Test Workout THROWBACK

Run 1 Mile
50 DB alt Box Step Ups (50/35) (24/20)
Run 1 Mile


CrossFit HQ seems to have dialed down the intensity of the CF competitive season — A LOT. Most notably is the absence of the Dave Castro introducing the workouts in his infuriatingly endearing way. No longer are his corny gimmicks, the appropriated hairdos, the idiotic pauses in his speech that made you want to punch a wall. But now that he’s gone, I kinda miss the guy. Like he was that wildly annoying cousin that visited from Albuquerque once a year and your aunt and your mom made you play with him even though he got on your last nerve. But the other kids on your block weren’t allowed to make fun of him because really, he’s harmless and just a cornball and you’re allowed to make fun of him because he’s your cousin …

Kinda like that.

So, Dave’s gone. And the CF Games are trying to make the Open look like this very downplayed, dare I say, humble version of its former, over-the-top Showtime self. And I’m not sure how I feel about it, but I’m not entirely mad about it. I do know that as I was printing the score sheets, I felt a pang of sentimentality for the spectacle; both its current attempt at some retro, grassroots affair that it can never really go back to or the glitzy world rager it was not that long ago. I still love the Open. I suspect that many of you do, too, so I’ll see you Saturday.

Friday’s Workout

A) Team Ski-Erg Race!

B) 5 Rounds on the 3:00
:60 Max Unbroken Toes-to-Bar
:60 Max D-Ball Chest Hold
:60 Rest


Saturday’s Workout -CF OPEN 19.1!


19 Wall Balls (20lbs to 10’target/14lbs to 9′ target)
19 cals Row

19 Wall Balls (14lbs to 10’target/10lbs to 9′ target)
19 cals Row

And don’t forget … Alyssa’s 30 for 30!

Sunday’s Workout

3 Rounds with a Partner:
30 Back Squats
30 Cals on the Assault Bike
Share work however you like

Monday’s Workout

CrossFit Open Prep

5 Rounds on the 5:00
Round 1
12/9 Cal Row
15 T2B
15 Squat Cleans (115/75)

Round 2
12/9 Cal Row
15 T2B
13 Squat Cleans (135/95)

Round 3
12/9 Cal Row
15 T2B
11 Squat Cleans (165/115)

Round 4
12/9 Cal Row
15 T2B
9 Squat Cleans (205/145)

Round 5
12/9 Cal Row
15 T2B
7 Squat Cleans (225/155)

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

A) Box Squat

B) Open Prep
5 Rounds of:
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

:30 Hang anyway
6 Precision jumps
30m Crawl anyway
300m Run

Monday’s Workout

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

1 Hang Below Knee Power Snatch + 3 Overhead Squats

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

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

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

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



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

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
(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

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