The Park and Trails are Calling!
The Updated Weekly Run Class Schedule: 

  • Wednesday’s 6:30AM – Ocean Ave. & Montana
  • Saturday’s 8:00AM – Alternating between: Westridge Trail Head and Sullivan Canyon Trail Head

I dare you to Bookmark the LINK to the Run Class Programming for more info!

P.s. Will miss those Thursday evening light shows!


A) Ski Erg -Sprints for:
max wattage
max calorie
max 500m pace


-21 Cal for time


B) Weighted Pull-up
Build to a heavy 3


C) 4RFQ :60:30

Weighted Squat/Lunge Complex

C2B Pull-ups (3 sets)


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


It was my yoga coach, 30 years ago, who first told me to shut my mouth.

The benefits of nasal breathing:

  • The lungs actually extract oxygen from the air during exhalation, in addition to inhalation. Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.
  • When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased, which can result in dizziness or even fainting.
  • Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.
  • Breathing through the nose forces us to slow down until proper breath is trained; therefore, proper nose breathing reduces hypertension and stress  It also helps prevent us from overexerting ourselves during a workout.
  • Our nostrils and sinuses filter and warm/cool air as it enters our bodies.
  • Our sinuses produce nitric oxide, which, when carried into the body through the breath, combats harmful bacteria and viruses in our bodies, regulates blood pressure and boosts the immune system.
  • Mouth breathing accelerates water loss, contributing to dehydration.
  • The nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
  • The increased oxygen we get through nasal breath increases energy and vitality!

Credit: © 2019  GAIAM  & Image:


6 RFQ: :40:20

Minute 1: 10 OHS
Minute 2: 8-24 Cal Row
Minute 3: 3-10 Strict Pull Ups
Minute 4: 8-24 Cal Ski
Minute 5: REST


“The Clint”
7 Rounds for total Goblet Squats:
1 min Box Up & Overs
1 min Lateral KB Swings (24/16)
1 min Battle Rope
1 min Goblet Squats (24/16)
1 min Rest


It’s a new year and it’s a new season for Oak Park Triathlon!
There are two very different training programs and events to consider:

The Half Iron Team will be looking for members who want to test their endurance and mental toughness over this long distance format.  This 14 week program will bring back the perennial Oak Park triathletes and hopefully spark intrigue into first timers.

The Short Course Team will be apart of a new legacy that will be participating in the re-boot of the Los Angeles Triathlon. This epic event will run point to point; staring in Venice Beach and finish at LA Live in Downtown!  The 12 week program will also bring back seasoned triathletes, but do not be intimidated – the training program will embrace newbies with private swim workouts, detailed clinics and a lot more!

Before you scroll down to view the upcoming workouts…..Check out these awesome flyers for details!  Oh, and hit me up if you are ready to start or have any questions:

A) Ski Erg Sprints for:
max wattage
max calorie
max 500m pace

B) EMOM 6:
O: CTB Max Effort
E: D-Ball Chest Hold

C) 15 min for total distance as team:
Ski Erg
200m suitcase carry


A) Box Squats

B) 5 Rounds:
6 Sit-to-Stands
8 Muscle Snatches
(6-minute cap)

40 Double Unders
6 Tempo Dips / Tempo Push-ups

Wednesday – Mental Toughness!

Hours: 6-9AM and 5-8PM



400m Run

200m DB suitcase carry


8 Rounds

5 Pull ups

10 Push ups

15 Squats

20 Russian twist (single count)


200m DB suitcase Carry

400m Run


Hours: 6-9AM and 5-8PM


Pre Breath Work:


-10x Cadence 1a: (1-1) 5 second inhale, 5 second exhale

-20x SuperVentilation Gear 2



4 shoulder to overhead

8 toes to bar


Post Breath Work: 3 Min Box Breathing


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