You may have recently noticed the coaches using different headers when defining the programing: “Movement and Working Capacity”.

Just in case there is any confusion, the best and most simple way to define the two terms are through the coach’s eye: 


Assessing movement starts with Posture & Stance.  Depending on the exercise, how well can the student position their body and initiate bracing or readiness.  Next is Joint Alignment & Sequencing,  can the various joints move with integrity/tracking through a an established archetype of movement and in the proper order.  Then, how far or to what functional Rang of Motion can the student perform the task, without compromising the first two principles.

On practice days, you have the opportunity to prioritize movement capacity.  Owning your movement is the very foundation of efficiency and optimal performance.


Humans have evolved and by many degrees, survived the day by getting work done.  Now, modern society has eliminated many of the tasks our ancestors did on daily basis.  Most of us use our leisure time to “workout”, to reclaim our working capacities.   

But we also know that while we are improving our strength and conditioning, there’s always a cost.  That’s why movement is key to supporting and sustaining work. 

I was once told by an exercise physiologist that… “if a human ate and drank enough, they could run until they died, if the goal was survival.” 

Well, that’s a head scratcher?! 

I’m glad that for a lot of us, life is not that desperate and I would too hope the goal of getting work done was so you can live for another day! 


A) Movement Capacity 6 Rounds for Quality(as a superset):

6-10 Ring Push-ups

6-8 Cossack Squats (on each side, alternate rounds)

(about 20 minutes)

B) FQT: 30-20-10 reps of: Curtsey Box Step-ups (12/8)

Russian Trombone Russian KB Swings

(12-minute cap)


A) Movement Capacity:

6 Rounds :30:30 Candle Stick Levers Arch/Hollow (alternating rounds)

B) AMRAP 15 6 Pull Ups 7 Candle Stick 2 Stands with Pistol Option 150m Row


Ok, I flaked on the Blog…but that should not discourage you from coming in tonight and go MENTAL TOUGHNESS!



(one partner working; other holding Ironman)

(1 min Transition)

12 Min Max Meters Weighted Carry

(two different weights–front rack/farmers; one carrying at a time)


A. 3 Rounds on the 5:00 for total meters or Quality!

15 Squats 10

Tempo Romanian Deficit KB DL (32/28)

8 Askew Push Ups

AMAMP Row with time remaining *4min Cap*


B. Bench Press PEAK: 5×5 @ 80% BASE: 5×8 (by feel)


Aerobic Threshold (AT) Interval Training 

When tasks require you to be at your aerobic limit for an extended period of time, it can be a precarious situation.  The likelihood of “redlining” can and will happen!  Programing high intensity work and measuring the work to rest ratio’s become an art form equal to the task. 

Case in point… Professional Cycling Team Time Trail.  Six riders working at their aerobic thresholds or at power output indicative of that metric.  The cyclist are at their AT’s for an hour+, but are able to use the “draft” (less power output) for brief moments while taking short respites when not at the front of the pack.  While reviewing rider’s blogs – they regularly perform AT intervals at ratios of 3:1…for example, for every 3mins of AT work, they allow only 1min of recovery – thus training for and anticipating for expedient recoveries. 

This video is a prime example of an athlete at “full gas” trying to stay with his team.   You’ll note his size is considerably larger than his counter parts.  His role was to pace the team on the flatter sections like a “diesel engine” leading up to the hill where the video begins.  At this point his job is done as you’re allowed to drop a rider and still finish as a “whole” team.  But on this day, “dude man” is not gonna abandon his team.  Notice how quickly he hit’s the “wall” and only takes a brief respite and then is able to re-join his mates!

How quickly can you recover?


A) Mobility (Pec focus) (8 minutes)


B) Dry Land Swimming 2-4 Rounds:

9 Banded OHS (red or blue)

7 KB Swings (32/24) @ G4-G5

5 Double KB DLs (32/24) @ G3-G4

Max Distance Farmer’s Carry on Exhaled Breath (24-minute cap)


C) Bench Press

PEAK: 6 x 5 @ 75%

BASE: 5 x 10 (by feel) (18 minutes)


A) 2 Rounds For Time:

800m Run

30 Pull Ups

40 Push Ups

(18 Minute Cap)


B) Reflect (5 Minutes)


C) Sumo DL

PEAK: 3 x 5 @ 85%

BASE: 5×5 (by feel)

(18 Minutes)

In the few times I’ve been fortunate to have traveled abroad, I always felt somewhat self-conscious being an American in a foreign country.  It’s possibly rooted in what I perceive to be other countries perception of  how Americans are portraded in fictional stories; most notably we are loud, obnoxious and totally oblivious to customs and cultural norms.  

As some of you may know, I am currently in Australia representing the United States at the world triathlon championships. I’m competing against over 40 countries in my age group at the sprint distance event.  Last night we had a team meeting where our team director announced that already, three American athletes have been relegated for un sportsman like conduct  and ethics violations.  

I kid you not…

#1.  A male triathlete was riding his bike in the hotel hallways pulling down his pants while yelling to other teams to kiss his ass, yelling “they’re all going to lose”. 

#2.  Two junior female athletes posted on Facebook, wearing their team uniforms with the: #AmericanGirlsAlsoLikeItDownUnder…while pointing to their private parts. 

#3.  And this is my favorite one… A male athlete in his 60s was riding his bike to the race venue without a helmet.   This is against the law in the town of Brisbane and also a violation of the safety code in international racing.  But it gets better, a motorist was trying to tell him to pull over to the side of the road and put on his helmet. Captured on the drivers cell phone video, the cyclist proceeded to swear at the driver and flip them the bird,  then proceeded to ride away. That driver just happened to be the head race official for the international triathlon union.  The official was eventually able to identify the American athlete and he was disqualified from racing in the event…

Good on ya….Americans!

P.S…..Those bad apples aside… I have to say, I’m very proud of USA triathlon, their staff and all the other athletes that are here representing the USA with class and respect for the Australian people.


Franklin Hill Fitness Score

A) “Franklin Light Hunt”
Back Up
Back Across
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”


A) Bench Press
BASE: 5×4 (by feel)
PEAK: 4×4 @ 80% “All Wheel Drive”

Row 500m
12 DB or KB Deadlift
12 Push-ups
12 Air Squats* 

* :30  static hold at the bottom of your last rep/each round. 


Gang, this MONDAY, Sept. 3rd 9:00-10:30AM will be the ONLY workout of the day at Oak Park.  But that’s not all…it gonna be a Park/Beach Extravaganza!

Things you may or may not expect…

  • Team Competition
  • Scavenging
  • Heavy objects in the public domain
  • Using your Noggin
  • And, some may endeavor to get wet 🙂


Meet: Palisades Park Bluffs – Corner of Ocean Ave. & Montana Ave., Santa Monica, CA.

Time: 9:00AM – 10:30AM

Bring Only Essentials: Hydration, outdoor workout shoes/clothes, sunglasses, hat, etc…


Bench Press

BASE: 5×8 (by feel)

PEAK: 5×5 @ 70%

B) AMRAP 20mins 800m Row (Nasal Priority)

then…2 rounds of:

12 AKBS (24/16) + 12 OHS w/ Single arm AB Mat



Minute 1:   20 Wall Balls

Minute 2:   12 Hand Release Burpees

Minute 3:   12/8 AB CALS


Ladder – Progressive Tempo

4x200m Fresh – Nasal Priority

2x400m Good

1x800m Hard

2x400m Good

4x200m Fresh – Nasal Priority

Credit: Frank Litsky and Bruce Weber for the NY Times – March 4th 2018

On the morning of May 6, 1954, a Thursday, Roger Bannister, 25, a medical student in London, worked his usual shift at St. Mary’s Hospital and took an early afternoon train to Oxford. He had lunch with some old friends, then met a couple of his track teammates, Christopher Chataway and Chris Brasher. As members of an amateur all-star team, they were preparing to run against Oxford University.

About 1,200 people showed up at Oxford’s unprepossessing Iffley Road track to watch, and though the day was blustery and damp — inauspicious conditions for a record-setting effort — a record is what they saw. Paced by Chataway and Brasher and powered by an explosive kick, his signature, Bannister ran a mile in under four minutes — 3:59.4, to be exact — becoming the first man ever to do so, breaking through a mystical barrier and creating a seminal moment in sports history.

Bannister’s feat was trumpeted on front pages around the world. He had reached “one of man’s hitherto unattainable goals,” The New York Times declared. His name, like those of Babe Ruth, Bobby Jones and Jesse Owens, became synonymous with singular athletic achievement.

Then, astonishingly — at least from the vantage point of the 21st century — Bannister, at the height of his athletic career, retired from competitive running later that year, to concentrate on medicine.


4 Rounds (nasal breathing priority):

30 Russian KB Swings (32/24)

50′ DB Walking Lunges (50/35)

800m Run (30-minute cap)


A) Testing the Overhead Archetype


20 Wall Balls (20/14)

10 Toes-to-Bar



Rode by the Tuesday 6:30AM Run Class today!  Coach Kenny was filling in for Coach Char.  Thrilled to see members and non-members attacking the park trails.  Hope to see you at Thursday’s 6:00PM Run Class this week!


A) 3 RFQ :30:30
Static Dip Hold (top)
Static Dip Hold (bottom)

B) 4 RFQ :30:30
Battle Ropes Alternating
Hollow Hold

C) Barbell Cycling Priority:

Base: AMRAP 12:
Run 300m
11 Touch-and-Go Power Cleans (QL)

Peak: 3 RFQT:
15 TnG Power Cleans (135/95)
Run 400m
(12-minute cap)


A) 15 Min to Find 1 RM TGU

– Rest 5 min-

B) “Annie” For time:
Double unders
Sit ups


4 Runs @ Best Effort

1 x 800m all Nasal

1 x 1mile all Nasal

– Rest 4mins-

1 x 1mile – Air Dump

1 x 800m – Air Dump

I came to Oak Park, home of CrossFit Los Angeles, in the summer of 2012.  I was recovering from an accident where I was struck from behind by a car while riding my bike.  I got launched 20ft into the air and hit the ground hard!!  At the scene, I reported that I had pain in multiple areas of my shoulders and lower back.  However, to be honest, most of the areas I complained about had been in and out of overuse injuries for years.  I was addicted to training intensity and I thought, if I was not in pain, I was not improving.  Rehabilitation started the day I walked into the gym.  I learned about mastering the simple seven movements.  I scaled back my triathlon training  by over 50% and learned how to improve fundamental movement archetypes.  I soon bought into contextual training, thus discovering a more rewarding and sustainable solution to my addiction to intensity.  

The picture on the left is of me finishing 4th place at the World Triathlon Championships in 2012.  Do not mistake the momentary look of elation on my face…just after, I was in ice baths and debilitating pain for weeks.  The other picture is from last year’s National Championships.  I finish 8th and earned another slot to represent TeamUSA at the World Championships this summer in Australia. 

Forgive the shameless self promotion…I do have a point 🙂

While you may have noticed the “pain face” on the right, I was sprinting to my best 5k time in over 10 years.  I felt like I was floating the whole way. In the past 6 years at Oak Park, my mind, body and attitude have changed dramatically!

And FYI…soon after I finished, I was eating a cheese burger at a local pub…in pure bliss 🙂


Franklin Hill

“Franklin Hill 100’s”

4 Rounds on the 9:00

4x100m on the :90



A) Dead Lift

15mins to find your heavy 5 reps


B) 3 Rounds on the 6:00min

Assault Bike (15cal/10cal) @80% of Max.

Then… 2 rounds of:

8 DB Hang Squat Cleans (QL)

6 DB Split Jerks

Base: Single Arm –

Peak: Both Arms 

– Cap @ 3:00mins





10 Push Press (115/75)

10 KBS (24/16)

10 Box Jump (24/20)


A) Before and After Shoulders

B) “Mr. Strict-land”

For time:

1250m Run (Big Loop)

3 rounds of:

– 12 KB Gob – Squats (32/24)

– 6 Strict Pull Ups

– 3 Strict HSPU’s

800m Run (Small Loop)

3 rounds of:

– 12 KB Gob – Squats (32/24)

– 6 Strict Pull Ups

– 3 Strict HSPU’s

400m Run

3 rounds of:

– 12 KB Gob – Squats (32/24)

– 6 Strict Pull Ups

– 3 Strict HSPU’s



3 x 400m (EZ, FRESH, GOOD)

3 x 200 (EZ, FRESH, GOOD)


1 x 2 miles (Progressive Tempo: GOOD TO HARD)


Typically a long distance male triathlete’s body averages to be 5’9″ and 150lbs.  Whether born or made, these athletes are seasoned over many years of logging time and distance over three disciplines.  The power needed to move your body mass over 140.3 miles in a single IronMan event, demands economy of effort and a honed sense of fueling and hydration. 

The “other guys” happen to be your tribe members: John Bonds, Jason Levin, Adam Gafni and Zar Eskin.  They recently toed the line at IronMan Santa Rosa at an avg. height of 6’2″ and 210lbs…NOT your archetypical triathletes.  Besides the necessary “tri” training, they stuck with the Oak Park programing through out their training.  That’s right, big men moving lots of weight and their bodies over a 6 month training cycle. 

On Race Day, they encountered a critical mass swim venue, steep hills, headwinds on the bike course and a MT three loop marathon run. The sheer loss of body fluids/electrolytes, glycogen depletion and just being big dudes on their feet for 15+ hours, can wreak tremendous havoc on the body…

That all being said…Iet’s all celebrate – our IronMan Other Guys! 


Kelly 5 rounds FT

Run 400 meters

30 box jumps (24/20)

30 Wall balls (20/16)

-35min Cap-


A) 200m Run E2MOM For 8 Minutes

B) EMOM 6 10 Back Squats (40-50%)



PARTNER AMRAP 5 Sled Pull (45#/25#)


PARTNER AMRAP 3 Sled Push (45#/25#)


Murph Prep

12x400m (Descending Work to Rest Ratio’s)

Coming – FRIDAY

Performance breath class w/ Tanya: 12-12:30 PM