I slept for approx. 10 hours last night (note hair & expression on face), and woke up without an alarm at 6:50 AM.  It was the first good night of sleep in over 3 weeks!  I was about to start some coffee and remembered Coach Shirley’s LIVE ZOOM Yoga Class at 7:00 AM! 

I was treated to a PRIVATE class, as I was the ONLY one in attendance.  I was guided through a flow like warm-up, then was challenged through some vinyasa movements and postures.  Shirley’s attentiveness to my breathing helped me soften my energy and connect me with my practice.

I don’t know about you, but the CrossFit classes have been awesome but also challenging.  I also need a movement practice that helps me RESTORE – how about you?   


“300 Inspired” Gym Jones Benchmark WOD
For Time:

25 Hammer Curls
50 Deadlifts
50 Push-Ups
50 High Knees
50 Hollow Rocks
50 Alternating Kettlebell Clean-and-Presses
25 Hammer Curls

No Equipment WOD
25 Soup Can or Bottle of Wine Curls
50 Jugs of Water Deadlifts
50 Push-Ups
50 High Knees
50 Hollow Rocks
50 Alternating Jugs of Water Clean-and-Presses 25 Soup Can or Bottle of Wine Curls


LIVE WORKOUT LINKS – See you there!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)


I checked in to Coach Shirley’s 7:00AM class yesterday – and did 7mins of Burpees with some awesome folks – how about you?  Hope to connect with you at 7:00Am or Noon tomorrow!

Daily Oak Park Classes This Week:


Join Zoom Meeting – 12PM

Also, check out the Upcoming Events to the Right of this page.  Coaches Shirley and Diz are creating an archive of following at home awesomeness! 


“Blackjack” For Time:

20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups …continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed. Soft Cap:


“Bodyweight Tabata Fight Gone Bad”
Five Tabatas in 20 minutes

Jumping Lunges
Jumping Squats
Hand Release Push Ups
Jumping Jacks

*Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement. Complete the Thruster intervals before moving on to the Jumping lunges, etc. Complete a total of 40 intervals in 20 minutes.


Running a 5k…it’s a tough pursuit!
You can’t very well go off on a sprint and yet you can’t settle in too quickly…though you have to go out hard (85%) and see if you can hold on!  That’s a big unknown when it comes to running. 
My best 5K’s surprisingly have been off the bike in a triathlon.  Maybe because I’ve raced most of my 5k’s that way or maybe my body is already primed for the start?

Regardless, running a 5k is a game best played by being proactive & aggressive from the onset… 

This Friday’s workout is a 5k or scaled 2-mile Run:

  • The day before: fuel, hydrate and mobilize
  • The day of: stay warm, warm-up, top off fuel and hydration 90-60mins before
  • Warm up: 20-30min of general and specific drills and mobility
  • Know your RPE 85%…this may be the unknown for some on the day?  If so, can you set off on a tempo that will challenge you, but not break you?


In 10 min: Find heaviest 1R Strict Press

— Rest 5 min —

5 rounds for Reps  :45:15

Deadlift (225/155)
Burpee to plate (45/25)


A) Back Squat


2 DB Snatch (70/50)
2 G.I. Jane’s
4 DB Snatch
4 G.I. Jane’s
6 DB Snatch
6 G.I. Jane’s
8 DB Snatch
8 G.I. Jane’s


And, coming this weekend due to a special clinic at Oak Park



5K or 2K RUN for Time.
(Meet at Ocean Ave. and San Vicente (at the Pic Nic Tables, north of the bathrooms)

7:30AM – 9:00AM (Special 90min extravaganza!)

SUNDAY – Get your RUN on, in the Park!

Two big classes:

8:00AM to 9:15AM
9:30AM to 10:45AM

(Meet at Ocean Ave. and San Vicente (at the Pic Nic Tables, north of the bathrooms)



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


Interval Mini Helen:

6 Rounds

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


For Time:
Weighted Pull Ups (24/16kg)
Kettlebell Snatch (24/16kg) T2B


Check out the new digs……


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


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) 


A) EMOM 10

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

1,000m Row

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





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!


“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)



For Time:
Box Jump Over (24/20)
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:


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


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


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)




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***