Shirley’s Friday 7PM Kindness Party Link
Monday’s Workout
Practice
For Time:
Cash In: 400m Run w/Plate (45/35)
10 Rounds
3-5 Strict Pull Ups*
3-5 V-Ups
Cash Out: 400m Run w/Plate (45/35)
*3-5 3sec. Negatives – Chin Up grip
Author: Kenny Kane
Monday’s Workout
*Courtesy of CrossFit.com*
AMRAP 20
400m Run
20 DB Power Cleans (50/35) or 14 Power Cleans (115/75)
Monday’s Workout
Practice
AMRAP 20
10 Deadlifts (225/155)
15 T2B*
20/15 Cal Ski
**Practice Knees 2 Chest/Kip Swing if you do not have T2B. 1:1**
Monday’s Workout
Celebrate Coach Shirley
COACH SHIRLEY’s FAREWELL WORKOUT 🙂
Joined 4/22/2008
AMRAP 20
4 Overhead Squats (135/95)
22 Alt. Pistols
8 Hand Release Push Ups
*Every 4 Minutes – 10 AKBS (32kg/24kg)
**MUST WEAR PURPLE!!**
Monday’s Workout
Competition
AMRAP 13
Cash In: 100 Cals AB
…With time remaining
ME Clean & Jerks (135/95)
In this month’s Acorn (coming out today) we will share the following video celebrating Tom Costain’s 10 years as a student and Coach Shirley’s retirement. Between now and the end of the year we will celebrate our gym’s longest tenured coach with the love and kindness she embodies.
Monday’s Workout
5 on the 4:00
200m Run
15 RKBS (32kg/24kg)
15 Box Jumps (24’/20′)
Oak Park – The 4 Quadrants from Oak Park Los Angeles on Vimeo.
Monday’s Workout
Practice
AMRAP 8
10 Cal Row
8 Pull Ups
2 Minute Rest
AMRAP 8
6 DBALL Squat Cleans – Use your “Test” weight!
4 Box Jump Overs – Use your “Test” height!
Monday’s Workout
Gym Peeps
5 on the 5:00
400m Run
10 Deadlifts* – You choose the load! (Focus on speed!)
1 Round “Durante Core”
Zoom Peeps
5 on the 5:00
400m Run or 200 High Knees
10 DB Deadlifts
1 Round “Durante Core”
**Durante Core =
5-10 Hollow Rocks
5-10 V-Ups
5-10 Tuck Ups
5-10sec. Hollow Hold
– Find a set number of reps to target per round & stick with it.
If you’re on Instagram, Twitter, Facebook, or any other social platform and are wondering why you can’t find us, it’s not a mistake or that we’re stuck in the pre-internet dark ages. The Oak Park coaching team made a conscious choice to delete our company’s social media accounts last summer.
Our job is to make people more fit, healthy, and well. All the evidence, which is nicely summarized by the Center for Humane Technology here and in the documentary The Social Dilemma, indicates that using so-called ‘social’ platforms actually makes you more anxious, depressed, and lonely.
The factors needed for us to provide you with world-class training to support our growth are time, attention, intentionality, and positive energetic experiences. Each of these is finite, and as the average social media user spends an hour and 53 minutes scrolling their socials every day, you’ll eventually come to a crossroads where you’re either doing something that elevates or degrades you. Similarly, our staff can either concentrate on externals like promotion and marketing or creating rich, focused experiences for our members characterized by a high-touch environment, in-depth conversation, and face-to-face connections.
It came to the point where, having done over a year of research and self-experimentation, we had a moral obligation to choose people over digital platforms. We believe that you need adequate time and space to focus on training, recovering, resting, and reflecting – practices that will help you achieve the positive changes you seek. As such, we feel responsible for guiding you away from anything harmful that will divert your time, attention, and energy, have a detrimental effect physically, mentally, or emotionally, or undermine our community. We believe that social media fits in this category, which is why you won’t see us on it.
For more information, check out this article we wrote for TrainHeroic, and feel free to talk to any of our coaches about this or any other query.
Monday’s Workout
Practice
Gym Peeps –
A) 15 Minutes of Practice: Pull
**Superset w/”Durante Core”**
– BMU
– Pull Ups
– Chin Ups
– Ring Rows
– Inverted Pulls
– Negatives
– Bar Hang
B) AMRAP 15
7/5 Cal AB
9 DBALL Squat Cleans (100/70)
11 Box Jump Overs (30″/24″)