Friday’s Workout
Competition

“F-RAN”
FT:
400m Run
21 Thrusters (95/65)
400m Run
15 Thrusters
400m Run
9 Thrusters

 

Friday’s 12:00 Breath Class
Optimize your F-Ran before class

Sunday’s Workout

6 Rounds on the 4:00
200m Run
15/12 Cal Row
12 Lateral Burpees

Monday’s Workout
Practice

A) Sumo Deadlift
PEAK: 5×5 @ 75%
BASE: 5×5 (by feel)

B) 4 Rounds :30:30
Seated Wt’d Rope Pull (over Pull-up Bar)
OHS (50-60%)
Plank Ups

Friday’s Workout
Practice Day

A) Sumo Deadlift
BASE: 5×4 (by feel)
PEAK: 5 x 3 @ 75%

B) FQT (15 min cap):
400m Run
21 Inverted Rows / Ring Rows
21 Push-ups (yoga block x-over)
300m Run
15 Inverted Rows / Ring Rows
15 Push-ups (yoga block x-over)
200m Run
9 Inverted Rows / Ring Rows
9 Push-ups (yoga block x-over)

C) Reflection

Saturday’s Workout

3 Rounds on the 7:00
In 5 minutes complete:
100 Double Unders
then, in time remaining
AMRAP:
10 Manmakers (40/25)
10 Toes-to-Bar

Sunday’s Workout

Teams of Two:
15 min AMRAP:
2 Rope Climbs
(*4 for scaled)
12 Wall Ball Situps
(One working at a time, alternate rounds)

Then,
10 min–Cover as much distance as possible:
200m farmer/front rack carry
(one bell farmer, other bell in front rack)
(partners can alternate work however they want)

Monday’s Workout
LABOR DAY BEACH WORKOUT
Meet at Ocean Ave & Montana Ave at 9am for a 90min class!
No regular classes

I hope you had a great week and even better Test Week. We’re excited for Cycle 18.


Friday’s Workout
TEST DAY Cycle 18!

“Chelsea”
EMOM 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Saturday’s Workout

Partner WOD
5 Rounds for Time
400 M Run (Together)
40 DB Deadlifts (50/35)
40 Sit Ups

Split the DL/SU as needed, one partner
working at a time.

Sunday’s Workout

10 RFT:

10 Cals (Assault Bike)

12 Cals (Erg)

15 Russian KB Swings (24/16kg)

Monday’s Workout
Practice

A) Bench Press
Base: 5×10 (by feel)
Peak: 6×5 @ 65%

B) For Time:
15 Front Squats (185/125)
1 Round of Cindy
12 Front Squats
3 Rounds of Cindy
9 Front Squats
5 Rounds of Cindy

Base:
Cindy = 3 Pull Ups/6 Push Ups/9Air Squats
Peak: = 5 Pull UPs/10 Push Ups/15 Air Squats

The Body Fat Truck will be here next week: Wednesday, Aug 15th from 6:30am – 12pm. 

Sign up HERE. 


Friday’s Workout
“Fun”

Partner “Barbara”
5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
(35-minute cap)

Also!

12pm-12:30pmFree Friday Performance Breath Class with Tanya
This class is back by popular demand! Use the power of your own breath to feel good, up your game, & [this week be the best partner for the “Barbara” at 12:30! Please arrive by 11:55.

Class will be offered on alternating Fridays

Saturday’s Workout

AMRAP 25 minutes with a partner. 
One person working at a time.  Break up the work however you like as long as each person does some of each movement.
100 Double Unders
20 Power Snatches (115/75)
40 Calorie Assault Bike
50 KB Russian Twists (16/12)

Sunday’s Workout

20 MIN QAMRAP
3x Barbell Complex*
Max Dips
200m run
Barbell Complex: Deadlift, Bent Over Row, Hang Power Clean, (front rack) Forward Lunge (L +R) + Deadlift, Bent Over Row, Hang Power Clean, (back rack) Reverse Lunge (L+R) = 1 REP
Monday’s Workout
TEST WEEK 

A) 8 Rounds :20:10 (Tabata)
Row (meters) @ Gear 3 Breath
— Rest 6 minutes —

B) For time:
Row 500m

 

Friday’s Workout
ReTest Week

For Quality Reps/Total Time (2:00 2:00):
Strict Handstand Push-ups
Static Pistol Holds (:60 Left :60 Right)
Static Chin-over-Bar Hold
–Rest 4 minutes–
For Quality Reps (2:00 2:00):
Kipping Handstand Push-ups
Alternating Pistols
Kipping Pull-ups

Saturday

Bring A Friend Day! All classes, 8,9, and 10am

A lil breath, a lil yoga-ish, a little running warm up, a lil modified Jackie partner action, a lil mobility

Monday

Partners & Throwbacks Week
I“When I Jerk, You Jerk, We Jerk”
With a partner:
(A) Find heaviest combined 1-rep Jerk
(10-miunute cap)

— Immediately into —

(B) “Helen”
3RFT:
Run 400m
21 KB Swings (24/16)
12 Pull-ups
(Alternating Movements btwn Partners)

Monday is the beginning of the end of Cycle 17. We’ve sled pushed and complexed our way into some solid adaptations these last 13 weeks. Can’t wait to see how you did. This is a tough week so take care of your bodies. And make sure you hydrate, rest, and fuel properly especially with the heat and humidity that’s been looming.

Here’s a full view of ReTest Week:

Monday

“The Truth”
2 Rounds on the 5:00
In 90 seconds complete:
20/16 cals Assault Bike
and, in time remaining,
Sled Push for max meters
Score is total meters.

Tuesday

A) Overhead Squat
Find your 2-rep max
(From the floor)
(15 minutes)

B) “Meat”
For max load:
3 Power Clean
3 Hang (Squat) Clean
3 Front Squat
3 Split Jerk
(30 minutes)
(5 attempts)

Wednesday

4 RFT:
30 RKBS (32/24)
50′ DB Walking Lunges (50/35)
800m Run
(30-minute cap)
Priority on nasal breathing

Thursday

A) Testing the Shoulder Archetype: Press

B) AMRAP 6:
20 Wall Balls (20/14) (10’/9′)
10 Toes-to-Bar

Friday

FQR (2:00 2:00):
Strict HSPUs
Static Pistol Holds
Chin-over-bar Hold

— Rest 4 minutes —

FQR (2:00 2:00):
Kipping HSPUs
Alternating Pistols
Kipping Pull-ups

 

Go get ’em!


Friday’s Workout
Practice Day

A) Mobility – Test/Retest OH Shoulder Arch

B) EMOM – 8
5 OH Squats (60%)

C) FQT:
Base:
2*, 4*, 6*, 8*, 6*, 4*, 2*
– Ring Rows
– HSPU
*200m Run

Peak:
6*, 8*, 10*, 12*, 10*, 8*, 6*,
– Strict Pull Ups
– HSPU
*200m Run

Saturday’s Workout

Partner Wod
Row 3k – alt. 300m
80 Box Jumps – alt. every 10 (24/20)
100 MB Slams – alt. every 10 (20/14)
Run 1600m – alt. every 200m
120 Sit Ups – alt. every 12

In every area of my life, action has always been the difference maker. Whatever I’ve personally tried to achieve, taking earnest steps — small or big —  directly contributes to the betterment of what I’m trying to do. Action always makes me feel better even when I can’t always see the big picture in the moment.

When it comes to working for a better world and community, I figured it shouldn’t be any different. Working toward change in a world that feels so full of upset seems overwhelming at times, but doing nothing but being frustrated about it, draws me deeper into hopelessness and does nothing truly productive. Dissent is good. Speaking up is good. Having a ton of feelings about what’s going on is good. That all can be motivating. But if I only dust up the unrest within myself without any action, then I’m simply left with more internal upset and nothing else.

In June 2018, I shared an idea of making one small change to help the environment with the other coaches at Oak Park. Since 2017, one of my own pledges has been to pick up plastic I see on the street when walking or running. Good lord, I didn’t realize what an undertaking this would be. Every single day I pick up handfuls of plastic. It’s upsetting, but I plug away.

 

 

When I decided to recruit the coaches, I asked them if they were willing to choose some small thing to do every month to lessen their environmental impact. Why try to make positive change alone? I wanted my friends in on the action! The Coaches’ Monthly No-Impact Challenge was born. The only real rule was to pick an action that seems doable and manageable; nothing overwhelming.

There’s a misconception about who can make real and positive change. We assume only those with an extraordinary calling or those who are way more special or way more brave than us are meant to do great things. In that misconception, we’ve taken away our voice and undermined our power. And though there are exceptional people who are willing to sacrifice more than the average person for a cause, we as everyday people absolutely have what it takes to put something into motion with a little focus. Even a small contribution to a movement is still part of a movement.

As for our coaches’ challenge, we’re not always perfect with our monthly intentions, but the fact that we set the action in the forefront of our focus has made us all better for it. And between the five of us, we’ve cut down considerably on our waste and thoughtlessness.

I felt if five of us, together, felt like we are making a difference , maybe I could recruit all my friends (and friends-to-be) to take some action, too.


Maybe I could encourage others to pick 1-3 things
a month to set into action, not just environmentally, but in any area that motivates you. If small actions are applied by LOTS of people, imagine what we could get done together.

The All Hands In Project is born. You guys, if we all put a hand in, imagine the help we could provide, the hope we could inspire, and the good we could do.

I came up with  Five All Hands In Project (AHIP) Categories  from where we can draw ideas for actions. I know I haven’t thought of everything, and I can’t wait to hear creative ways in which you feel moved to act. 

The Five AHIP Categories:
(On the Five Categories page, I’ve listed suggestions for each category.)
1. Environmental
2. Connection
3. Activism
4. Generosity
5. Kindness/Compassion

 

Our first challenge begins AUG 1ST! Pick 1-3 things from the categories (or make your own!). Make them doable and manageable. Every month, we’ll pick something new OR keep plugging away at something already picked.

Perfection is not the goal. The size of the action is not the goal. Just pushing forward for change and connecting our small actions with a whole lot of others’ small actions until we’ve created a huge ameba, sort of, that’s so big that the goodness of it can’t be denied or stopped.

I hope you join our tiny movement! Contact me or leave a comment for more information or with questions.

“Be faithful in small things because it is in them that your strength lies.” Mother Teresa


Friday’s Workout
Mental Toughness

For time:
1 Mile Run
40 DB (1) Alt Snatch (45/30)
800m Run
40 DB (2) Hang Squat Clean
400m Run
40 DB (2) Push Press
200m Run
40 DB (2) Thrusters
*35 min cap*
Saturday’s Workout
7-14-21-14-7
– Toes to Bar
– Front Squats (135/95)
*Inspired by @Wod_Roulette
 
Sunday’s Workout
PARTNER WOD For Time (36 Minute Cap)
3000m Row (Alternate every 250m)
1 Mile Run (Together)
150 Wall Balls (20/14 – Alternate every 10 Reps)
100 Hand Release Burpees (Alternate every 5 Reps)
Monday’s Workout
Practice
A) Hypoxic Work
Bike (3 min–25/5)
Row (3 min–25/5)

3 min Sled Push (window to wall)
Peak– Inhale, push after exhale
Base–Max meters (Nasal only, partner tag team)

B) 5 SUPERSETs
5 Sumo Deadlifts (80 % ish)
8 (4 per arm) SA OH Sq. (DB)

 

We haven’t done a good beach workout in a while. Go do one on Saturday morning. At 8am. With Coach Benet! Meet at Ocean & Montana. (Remember there’s no regular classes on Saturday because of the Art of Breath Workshop.)


Friday’s Workout
Practice

A) Warm Up Run – Nasal Priority:
1 x 200m @ 50% RPE or EZ
1 x 200m @ 75% RPE or Fresh
1 x 200m @ 85% RPE or Good

B) PNF / Mobility
Hips & Shoulders

C) 4 RFQT: (15 Minute Cap)
300m Run
10 DB Push Jerks (50/35)
8 HSPU
10-secs HS Hold

Saturday’s Workout

Beach Workout with Benet at 8am, Meet at Ocean & Montana
No regular classes

Sunday’s Workout

8 min AMRAP
8 Sumo Deadlifts
8 Pushups
8 (4 per leg) Box Step Up (Weighted/SA)

Rest 4 min…

8 min AMRAP
8 Deadlifts
8 (4 per arm) Renegade Rows
8 Box Jumps

Monday’s Workout
Competition

For Lowest Cumulative Time:
4 Rounds on the 6:00min
Bike (20/15cals)
12 Burpee Box Jump Overs (20/12)
– Cap @ 3mins per round

I’m sure you’ve heard on every radio station and news show that this weekend is all Heat Wave Watch 2018, but here’s a friendly reminder from us, too, to stay cool! It’s going to be 99 and 95 on Friday and Saturday respectively – and that’s in Santa Monica. Any thing east is forecasted at Face of the Sun. Drink your water. Be careful not to overheat when exercising, and wear some sunscreen, will ya?

Have a great weekend.


 

Friday’s Workout
Competition

“Jared” (Happy Birthday, Jared!)
9*7*5*3*
Bar Muscle Ups
Snatches (135/95)
*10 Candlestick to Stand

Saturday’s Workout

5 RFT:
Run 400m
8 Deadlifts (225/155)
10 Box Jumps (24/20)
12 Push-ups
(25-minute cap)

Monday’s Workout
Practice

A) 5 RFQ
10 Back Squat (60-70%)
20-30s Chair or L Sit

B) AMRAP 14
400m Run
40 wall mtn climber
Max set strict chin ups

 

In case you didn’t get our email, here are some happenings in June & July …

We tweaked the new schedule a bit, and want to make sure you know about it! We want to make sure times are optimal and that we utilize our coaches as well as possible so you guys can benefit from our new classes. 

Before we dive into class changes: On Wednesday, JULY 4th, the gym will be closed. Get outside (or relax) and enjoy your friends and family. We’ll see you on Thursday.

Mobility & Breath Class Changes:

Mobility: There will no longer be Mobility Class on Saturdays at 7am. We are shifting that class to Fridays at 8am and is already in effect. This is a 30-minute class and is taught by Jared. Come check it out!

Breath: There will no longer be a Saturday11:15am Breath Class – for now — starting this Saturday, June 30th. The Sunday breath class at 11:15am is going strong so come on out.

Evening Run Class Time Change:

The Thursday night run class has changed from a 5:30pm to a 6pm start time. A little bit later seemed to work better for we working folks. Dusk is such a great time to run, too! Jamie teaches this Thursday evening class. He is also covering Char’s Tuesday morning classes until she’s back from Sweden mid August.

Sat, July 14th -PSE Art of Breath Workshop:

As most of you know, Oak Park will host a PSE Art of Breath Workshop. Click herefor more info and to register.

If you don’t plan on coming to the workshop, there will be no regular classes at the gym that day, BUT Coach Benet will lead a BEACH WOD at 8am. Meet him at Montana & Ocean for a kickass workout. 

Lastly, if anyone is interested in HOOVERBALL, former CFLA student Rodney Walker wants to partner with us to organize some games on Saturday, July 7th at 1pm at Will Rogers State Beach. Is anyone interested in helping organize this on our side – to take down hoover balls and encourage players to come out? Let Shirley or Diz know!


Friday’s Workout
Mental Toughness

“Sh#$T Show”
1 Round for Toughness

1k Row – Nasal Priority
20 Pulls Ups
2:00min Plank Hold
30 Push Ups
2:00min Pull Up Hold (bottom)
40 Jumping Squats
2:00min Arch Hold
————————————-
1k Row – Nasal Priority
200m Farmer Carry (50/35)
20 DB Reneagade Rows
200m OH Plate Carry (45/25)
30 DB Floor Press
2:00min Side Plank 1:00min (Each Side)
40 Sit Ups
2:00min Side Plank 1:00min (Each Side)

Saturday’s Workout

For time:
30 Box Jumps (24/20)
300m Run
30 1-arm Alt. DB Snatch (50/35)
300m Run
30 1-arm Alt. DB Snatch (50/35)
300m Run
30 Box Jumps (24/20)

Sunday’s Workout

A) 20 Rounds | Tabata Row :20:10
Score = Total Distance

Rest 5 Minutes

B) EMOM 10
10 Back Squat*
*YOU choose the weight. Be smarter than the average bear.

Rest 5 Minutes

C) EMOM 10
10 Parallette Facing Burpees

Monday’s Workout
Practice Day

A) Mobility Hips/Shoulders (10-15 Minutes)

B) 6 Rounds :30:30
Passive Bar Hang

Coaches Rest Interval

C)3 Rounds :60:60
Overhead Walking DB Lunges*

D) Partner AMRAP 12
Waterfall Style…

100ft Sled Push (55/40)
100ft Sled Pull