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)




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



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! 


400m Run
21 KBS (24/16)
12 Pull Ups


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!


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)


AMFAP – 1 Day

“as much fun as possible”


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)


Regular Class Times (8/9/10am)

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




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: 



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


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



4-8 Strict Pullups
12/9 Cals Airbike

B) “The Heiden V” Challenging technical lateral movements

C) Back Squat 1 x 20



3 Hand stand push ups
6 Power Cleans (135/95)
9 Pull Ups

6 Hand stand push ups
9 Power Cleans (135/95)
12 Pull Ups

9 Hand stand push ups
12 Power Cleans (135/95)
15 Pull Ups

12 Hand stand push ups
15 Power Cleans (135/95)
18 Pull Ups

**KEEP Intensity high…

Context: Practice–Murph PREP

A) ISO Dips
4x 6-8 (3 second hold in bottom)

B) Weighted Pushups
4x 6-8



6 Inverted Barbell Rows
12 Air Squats
6 Single Arm Floor Press
12 Jumping Squats (1 second hold in bottom)


Here’s my paradox….

I’m not good at test taking, in fact anyone who knew me in my youth; I spent the better part of my academic exams and competitions in the port-o-johns!  Yet I embrace my physical and mental practices like a cloak of amor. I especially aim to work on my limiters, knowing that they too will help me grow. 

However, when it’s TEST time at the gym or when I toe the line at a big event, I still get butterflies and doubt rears it’s ugly head again. 

So why do I have this paradoxical mindset?  Well, it’s complicated and I have sought help, most recently with Coach Jared.  

Jared took me though a DiSC profile.  It’s a non-judgmental tool used for discussion of people’s behavioral differences.  You are asked to complete a series of questions that produce a detailed report about your personality and behavior.

The key to understanding why I experience these paradoxical feelings are multifaceted,  however, the big take away was my understanding of  who I am when I “show up”. More specifically…how I respond/default to challenges and stress.

This is a broad outline of the objectives to a
DiSC profile:

  • Increase your self-knowledge: how you respond to conflict, what motivates you, what causes you stress, and how you solve problems
  • Improve personal and working relationships by recognizing the communication needs of others
  • Develop stronger skills by identifying and responding to human and environmental cues 

So, rather than bore you with my work…I invite you to take a moment and pay attention to how “you” show up in certain circumstances.  Are you the person you want to be in that moment?

If not, I strongly recommend you talk to Coach Jared.

Have a great Test week!


3 RFT:
Row 60 cals 100m
D-Ball Carry
100 Double Unders
(35-minute cap)

For time:
Power Cleans (135/95)
DB Thrusters (50/35)
(16-minute cap)


Fight Gone Bad is one of the CrossFit benchmark workouts. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions.
It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.



“Fight Gone Bad”
3 Rounds :60 each
Wall Balls (20/14)
Sumo deadlift high pull (75/55)
Box Jump (20)
Push Press (75/55)
Row for cals
 – 1min rest –


A1) EMOM 10:
       1-5 Strict Chest-to-Bar Pull-ups

A2) EMOM 10:
        5 Tempo Goblet Squats (321x tempo)

A3) Ski Erg for max distance in 10 minutes




“Silber Lining” FT
400m Run
12 Alt Pistols
16 DB Renegade Rows (35/20)
20 DB Russian Twists
800m Run
24 Alt Pistols
32 DB Renegade Rows (35/20)
40 DB Russian Twists
1250m Run
36 Alt Pistols
48 DB Renegade Rows (35/20)
60 DB Russian Twists

(40 min cap)


A) 6 RFQ :40:20
Double Unders

B) 5 Rounds of:
AMRAP 2: 10
Hang Power Cleans (135/95)
15 DB Thrusters (50/35)

Rest 1 minute between rounds


Arrive early for your workouts this week – warm up, breath and activate sore muscles!




Buy in: 1 min (per arm) SA KB Front Rack Wall Sit
50 OP Burpees
40 OH KB Swings (24/16kg)
30 (per arm/alternating) SA KB Push Press (24/16kg)
20 (2 count) Lateral Jumps
10 Bar Muscle Ups
Buy out: 400m SA KB Front Rack Carry (switch @ 200m)

*18 min CAP



4-8 Strict C2B Pull Ups

B) Partner AMRAP 18 for total Ski Erg Meters
     P1: 150m DBall Shoulder Carry
     P2, P3, & P4 AMRAP:
           6 Burpees to Target
           Ski Erg Cals (8/12)
           Bar Hang