Not long ago, let’s call it a decade and change, people read newspapers.  In general, there were two ways one would read the paper: as a specialist or a generalist. The specialist was the wormhole person going deep on one section (often op ed). Meanwhile, the generalist goes broad on many grazing the headlines without much depth typically never reading an article in its entirety. Details vs. Big picture kind of thing. 

As athletes understanding how we read our physicality is key to our growth. Zooming in and specializing for a limited time sets you up for peak performance in one area (Like run, barbell class or triathlon team for example). Zooming out and generalizing allows you to maintain breadth of fitness in multiple areas all at once with smaller gains across the board (our cycles).  Either way, you’re gaining something and either way you’re likely leaving something on table. 

As we roll into 2020 we’ll continue this conversation with much more breadth and depth.

Monday’s Workout

5 Rounds For Time:
30 Wallballs
30 Box Jumps
60 Double Unders

Tuesday’s Workout

A) E2MO2M 16
1 Hang power snatch
1 Hang squat snatch
1 Squat Snatch

B) AMRAP 8
100m Pinch Carry
20 (2ct) Russian Twist   

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I intend to connect with Bryan soon. If any of you have notes or cards I’m more than happy to share with him directly (just leave your coach or me directly). Additionally, if it makes sense for you there is a Go Fund Me page for Gracie Muehlberger.

Monday’s Workout
Competition/Fun

FRAN
For time:
21 – 15 – 9
Thrusters (95/65)
Pull-Ups

Tuesday’s Workout
Practice/Fun

4 Rounds on the 5:00
In 2:30 complete:
200m Sprint
12 DB Bench Press (50/35)
and, in time remaining:
max effort Push-ups

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Monday’s Workout
Practice

A) For Quality in 10 minutes:
800m Run (Gear 3 Breathing)
then, in remainder of time, AMRAP:
14 Push-ups
14 Box Jumps (24/20)

B) Snatch Progressions
Work up to heavy Power Snatch + Snatch

Tuesday’s Workout
Practice

A) Muscle up play (turn up and don’t be a chicken)

B) AMRAP 8
12 Push Jerks
12 Pistols
–Rest 2–
AMRAP 8
12 Back Squats
12 Burpees

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Monday’s Workout
Competition

In 10 minutes:
Run 1 Mile
then, in time remaining:
AMRAP Wall Balls (20/14)

– 5mins rest –

In 6 minutes:
Run 800m
then, in time remaining:
AMRAP Wall Balls (20/14)

Tuesday’s Workout
Practice

A) EMOM 16:
8 DB Thrusters
4-8 Pull ups

B) 4RFQ:
5 SA KB suitcase DL
5 SA KB swings
5 KB Cleans
5 Rvs FR lunge

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Monday’s Workout
Practice

A) Snatch it up!
EMOM 10
     1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat

B) 5 Rounds of :
     2:00min Row @ 80% RPE G4 Breath
     10 x Seated DB Press
     10 x Ring Rows

Tuesday’s Workout
Mental Toughness

“The Swinging Ghost”
6 Rounds
– 1 minute of rowing
– 1 minute of burpees
– 1 minute of double unders
– 1 minute of RKBS (28/20)
– 1 minute of rest

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Join us Saturday November 2nd at Oak Park for, “Lean into Stress” with Brian MacKenzie. Proceeds support Tanya and Brian’s nonprofit, theHealth and Human Performance Foundation.

Register today at:

www.hhp-foundation.org/learn

Questions? Email Tanya: 

tanya@hhp-foundation.org

 

Monday’s Workout
Competition

In 5:00min
800m Run + Max 20m Shuttle Sprints

5:00min rest

In 5:00min
800m Run + Max 20m Shuttle Sprints

Tuesday’s Workout
Practice

A) E2MOM X 6
1 Power Snatch + 1 Hang Power Snatch Below Knee + 1 Squat Snatch*

B) For Time (12 Minute Cap)
100 Wall Balls
50 Burpee Box Jumps (24/20

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XPT Workshop This Sunday! from Kenny Kane on Vimeo.

In the video I mentioned that this weekend’s XPT experience is on Saturday it’s actually Sunday. (Unfortunately I realized this at night time and far from our amazing location…). Regardless, if you are open to truly pushing the ends of your comfort and learning a lot about yourself in the process this workshop will serve you well.  Reserve you’re spot with Coach Matt (matt@oakparkla.com). 

Monday’s Workout
Practice

“Squats on Squats Monday”

A) Front Squats 5×5 @ 85%

B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)

Tuesday’s Workout
Mental Toughness

PARTNER TOUGH

12 Min Sled Push AMMAP
(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