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

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