Stoked for the change in our new space…it was inevitable.


WEDNESDAY _ PRACTICE

Interval Mini Helen:

6 Rounds

AFAP:
200m Run
11 AKBS (24/16)
6 Pull Ups
1 Minutes Rest


ANDY PETRANEK & DAVE LEYS – LEGACY

For Time:
10-9-8-7-6-5-4-3-2-1
Weighted Pull Ups (24/16kg)
20-18-16-14-12-10-8-6-4-2
Kettlebell Snatch (24/16kg) T2B

 

Check out the new digs……


WEDNESDAY – PRACTICE

A) 10 Minutes for Quality
Unbroken Strict Pull-ups or Chin-ups
Rest :30

B) Back Rack Reverse Lunges 5 x 10

C) AMRAP 5: Burpees


THURSDAY – PRACTICE

A) (Squat Clean + 3 Front Squats) @ 75-80%

B) 6 Rounds 3 rounds on 4:00min

200m Run
14 AKBS (24/16)
Max Ring Push Ups

While the title was meant in jest, the word “HEAVY” is to be taken seriously in the context of variance, when programming your general phyisical prepardness! 

Heavy days are necessary to build top-end strength and power or work capacity in the intervals of about 10 seconds or less. 

The heavy-day workout consists of small sets, most often in the range of 1–5 repetitions, where the total volume of working repetitions is approximately 7–25.  Exposure to heavy days are usualy programmed 1 in every 6-10 workouts. 

The working sets generally occur at or above 80–85 percent of a one-repetition-maximum load, and warm-up sets used to get to this loading do not count toward the total working repetitions.  This is not an exact percentage, but a working set should be heavy enough to require concentrated effort.  The working sets also do not produce a significant cardiorespiratory response.

Heavy days are for everyone: the young, old, fit, and unfit. Using the concept of relative intensity, Oak Park coaches will encourage each member to lift a load that is relatively heavy for him or her. 

So, do not be shy or intimidated, we are here to support you and help you carry the load! 🙂

Reference: CrossFit® (#42TrainingGuide.pdf) 


WEDNESDAY – PRACTICE

A) EMOM 10

    3 Position Squat Clean (Top Down) @ 60-70%

B)
1,000m Row

— 5 Rounds
20 DB Push Press
10 Lateral burpees
— 500m row


THURSDAY – COMPETITION

LEADBOARD BENCHMARK – STRENGTH

DEADLIFT 1RM


 

Now that we are in the thick of TEST WEEK at Oak Park, I wanted to start the conversation about SEASONALITY. 

As you know, the coaches plan out 3 x 14-week Training Cycles per year.  Each cycle has a general plan but with targeted priorities, exposures/movements and most importantly..a Test & Re-Test.  All of that is well and good, but what do we do in the interim?  After this Test Week, you’ll have 6 weeks before the next cycle….what to do???

Over the years I’ve experienced the value of creating “seasons” with regards to my training.  During this 6 week hiatus and into the next Training Cycle, I’m planning on a more restorative movement practice and taking control of my diet.  In no way will this be my “Off Season”.  These two factors are as challenging to me as anything I do. 

Just like in the natural world, seasons restore and replenish the environment to be more resilient for the next season…I hope you do the same!


WEDNESDAY – TEST

“Big Ass Buy In” In 30 minutes, complete:
1 Mile Run
2K Row
3 Mile Assault Bike
Then, with time remaining:
AMRAP D-BALL Ground-to-Over Shoulder (100/70)

 

THURSDAY – TEST

For Time:
1-2-3-4-5-6-7-8-9-10
Box Jump Over (24/20)
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)

*Time Cap: 13 Minutes


 

In 2018, the Oak Park Coaches we fortunate to have been apart of XPT’s, very first certification course. If you are unfamiliar with XPT, aka. Extreme Performance Training, it’s a lifestyle that encompasses three basic principles: Breath – Move – Recover.

Sound familiar 🙂

Coach Kenny Kane has been working with their founders: Gaby & Laird for some years now and in that time, a mutual collaboration has helped both our teams refine our various methods and best practices.  To that point, Oak Park’s methodology of: Intentional – Sustainable – Growth, is a perfect fit with XPT. 

We are constantly offering our members “intentional” exposures that are unknown and challenging. We are mindful of the variables: load, frequency, duration and complexity so your time with us and beyond is “sustainable”.  And sure, there’s potential for change, but can actual “growth” happen, as a result from those exposures?

With that, I invite you to our XPT WorkShop on October 13th, 9-1PM at a private residence in Pacific Palisades.

RSVP is easy, just email us at:

INFO@OAKPARKLA.COM 

If you have any questions or concerns about the exposures, contact your Oak Park coach!


WEDNESDAY – MT

For Challenge to Complete

200m Run

20 Burpees

400m Run

40 Wallballs 20/14

600m Run

60 DU

800m Run

80 Situps

600m Run

60 DU

400m Run

40 Wallballs 20/14

200m Run

20 Burpees

 

Soft Cap 38 min Cap 40min

THURSDAY – PRACTICE

A) “Nacho Libre”
3 RFQ:
8-12 Front Foot Elevated Rev. Lunge (each side)
8-12 Half Kneeling Single-Arm OH Press (each side)

B) 21-15-9
Assault Bike
Power Snatch

As humans, we have evolved to where we are today through a myriad of variables/random acts of nature that selected our species from the less fortunate ones.  Our brains became curious of our surroundings and the need to connect with others become an essential trait.  From reptilian needs not too long ago :-),  to an evolving hierarchy, predicated on deeper connections to the world we live on and to one another.

In 1977, just across town at the Jet Propulsion Laboratories, a group of scientists decided to deepen that connection by reaching to the stars.  The Voyager 1 & 2 Missions had two goals: To collect data that had previously been unattainable and the second…to connect “US” to our place in the cosmos.

If you have not had the profound pleasure to watch this documentary…I hope you do now! (2:00 Trailer)

 


WEDNESDAY – FUN!

KELLY STARRETT

Mobility Guru Extraordinaire

A) Mobility of your choice/need

B) Paddle, Peddle, Run

Team Workout In teams of 3 4 rounds of:

Paddle- 500m Row

Pedal- 20 Cal Bike

Run- 400m Run


THURSDAY – FUN SUCK!

MACHINE GUN KELLY

“BAD THINGS”
In 5mins: Row for Meters
4 minutes rest
In 4 minutes: High Plank for max time
3 minutes rest
In 3 minutes: Rig Hang for max time
2 minutes rest
In 7 minutes: 800M Run
Then… Max Thrusters (95/65)

 

 

 

 

 

When the coach say’s “We have a Competition Workout today”…what does “your” mindset say?  

Contextual coaching has been apart of my training for over 40 years.  I can remember my first CrossCountry 5k competition at age 16…like it was 40 years ago! 
My coach looked into my eyes and said: “…are you ready to run your best today?” I distinctly recall not even know what to say, other than….”I guess so?” 🙁

At the gym, for a lot of us, competition days are not always aligned with our life circumstances.  And sometimes we just show up to burn off the day’s demons…I get that!  To this point, I’d like to offer up the idea of creating “sub” contexts to Competition Days.  

For example, this Wednesday’s is “Helen”, a classic CrossFit  competition workout:

  • Game it…play with the variables: Speed & Power….
    This workout is for time!  The mean time for Helen is approx. 10-12mins.  If you are a Runner (cardio bunny) and possess less powerful…Run with vigor and scale the KB weight and possibly the PU’s. 
  • Is time just a construct?  How about, movement and breath capacity as your priority?
    Can you maintain a strict focus on run form and not falter on your breath Gear of choice?  Can your KBS’s and PU’s follow suit? When I know that going for “time” in not going to motivate me, I can always find an inner competition with my ability to move at the speed of mindful efficiency! 

WEDNESDAY – COMPETITION

“Helen”
3RFT
400m Run
21 KBS (24/16)
12 Pull Ups


THURSDAY – PRACTICE

A) 5 Rounds on the 3:00 :20
Low Plank 2 Hang Power Cleans + 1 Squat Clean (~70%)

B) For Quality: 4-8-12-16 reps of:
Strict Pull-ups Front Squats (115/95)
***200m Run on the 3:00***


 

 

The Gym will be CLOSED on July 4th……Enjoy and be safe!

On Saturday, July 6th, the Gym will also be CLOSED due to a private event. 
But do not despair, Saturday’s Class Schedule/Location will be as follows:

Meet at: Ocean Ave. & Montana Ave. in the Park!

8:00AM Class 

9:00AM Class

10:00AM Class

11:00AM Coach Nick’s BBC Class – Is CANCELED and will return next week!


WEDNESDAY – MENTAL TOUGHNESS

For time, in pairs, complete the work in order

60 Pull ups
Partner holds DBall in front rack (100/70)

80 Box jumps (24/20)
Partner holds BB OH (135/95)

100 Cal on AB
Partner holds BB at top of DL(135/95)


THURSDAY – CLOSED FOR THE 4TH

AMFAP – 1 Day

“as much fun as possible”


FRIDAY – PRACTICE

A) Back Squat

     Find a Heavy 5-rep Back Squat

B) 5 Rounds for Quality and Gainz:

     5-8 Strict Pull-ups or Chin-ups (challenge yourself)

     8 Lateral Box Step-ups (weighted) (per side)

C) “Working for the Weekend”

     In teams of 2-4 (as needed), race to 200 cals on the AB

     (8-minute cap)


SATURDAY – BEACH DAY!

Regular Class Times (8/9/10am)

Meet at Palisades Park (Ocean Blvd. & Montana Blvd.)


SUNDAY

“Jack”

AMRAP 20:

10 Push Press (115/80#)

10 KB Swings (24/16kg)

10 Box Jumps (24/20″)

Last week was the end of our first ever Seasonal Running Classes at Oak Park.  Both Coach Char and I were so impressed with the runners who frequented the classes and embraced the outdoor environments.  We will return on September 11th with a new Running Class schedule….  But with endings come new beginnings!

Coach Nick is starting the inaugural Seasonal BBC Classes at Oak Park.  What’s BBC you ask?  He’s talking: 

 

BARBELS – BODYBUILDING & CARDIO

Classes will be held twice a week: STARTING: JUNE 1st.

Wednesday’s – 6am – 6:45am at The Bluffs –  Cardio

  • Low Impact: KBs, D-Balls, Battle Ropes, etc
  • Body weight: Running, Air squats, Push-Ups, Lunges, etc

   Saturday’s – 11am – 12pm at Oak Park LA – Barbell and Bodybuilding

  • Strength: Back Squats, Deadlifts and Presses
  • BodyBuilding: Reverse Lunges, Booty sculpting, Curls, Single Leg Movements and Accessory Work, etc

WEDNESDAY – COMPETITION

Franklin Hill – 5k aka….”Double Death Loops”

 

THURSDAY – PRACTICE

A) AMRAP 8
4-8 Strict Pullups
12/9 Cals Airbike

B) “The Heiden V” Challenging technical lateral movements

C) Back Squat 1 x 20