In depth challenge to the fitness industry: “Going Dark article”

Monday’s Workout

Author: Coach Matt

11-time WSL world champion surfer
Youngest world champion at 20
Oldest world champion at 39
Scored two perfect 10’s at Teahupo’o
Appeared in 27 episodes of Baywatch

10 Burpee to surfer stance (Regular stance)
11 Single-arm KB Strict Press (Each side)
10 Burpee to surfer stance (Goofy)
27 Walking Lunges (Slow & Dramatic)

Tuesday’s Workout

Author: Coach Nick

10 Rounds
200m Run
3 C&J (135/95)
15 Box Jumps (24/20)
15 Wall Balls (20/14)






The Body of Knowledge Podcast 

Monday’s Workout

Week of Nancy’s


(Shirley) Singer and actres born 1940. Best know for the song “These boots are made for walking.”

6 rounds of:
100m Farmers Carry
16 Walking lunges

Tuesday’s Workout
Week of Nancy’s

(Jamie) Best remembered for her campaign..”Just Say No” to Drugs!

Because the Oak Park staff always denied Coach Jamie with: “Just Say No to NANCY”…we’re finally doing NANCY!!!

5 RFT:
400M Run
15 OH Squats (95/65)



Sunday Recovery 

Cycle 20 Test Workout review:

Monday’s Workout

“Fourth Quarter”
A) For Time (2-Minute Cap):
     15 Burpee Jumps To Target*
     20/15 Cal AB
*Rest 5 Minutes
B)  For Time (2-Minute Cap):
     20/15 Cal AB
     15 Burpee Jumps To Target*
*9′, 8′, 7′ Targets

Tuesday’s Workout

A) For Total Feet: (15 Minutes)
     3 Broad Jumps

B) 1RM Power Clean (20 Minutes)






Monday’s Workout
Mental Toughness
“Keep it 200”
     AMRAP 18:
     Row EXACTLY 200m
     15 Push-ups
     Run 400m

Tuesday’s Workout
A) Power Cleans:
     5 Rounds on the 2:00
     2 @ 60%
     2 @ 65%
     2 @ 70%
     2 @ 75%
     2 @ 75%

B) 3 RFQ
     40 lateral Hops
     16 Alt Pistols
     100m Dball FR carry
     Flex arm hold




Every Monday through July I’ll share additional perspective about the decision to remove the business specifically from Facebook, Instagram, Twitter and YouTube. Collectively these mediums capture over two hours a day per person. Unfortunately ALL humans have limited time per day to pay attention in general (roughly 3-4 hrs/day).  When we pay two hours of attention to platforms that, by design, reward impulsivity, we become less intentional. The net effect amplifies negative emotions. None of this is what we are trying to do here at Oak Park. To this end I wrote a letter to our team about a month ago after nine months of researching all of this deeply. Hopefully this adds insight and deepens the conversation for all of us.


Going Dark on Socials Pt. 2 from Kenny Kane on Vimeo.

The Attention Economy Crash – How Social Media Undermines Fitness, Health, and Wellness (Antisocial Media Part 1) 
“In the attention economy, winning means getting as many people as possible to spend as much time and attention as possible with one’s product or service. Although, as it’s often said, in the attention economy, the user is the product.”
  • James Williams, Stand Out of Our Light 
The following is a letter to the coaching team at Oak Park and any other coach willing to take on a big issue with meaningful action. 
We are coaches, so our duty is to lead people to fitness, health, and wellness. We do this with high touch, human-to-human coaching. Along the path, we support the sustainable growth of our athletes and clients. This is hard and requires effort on both sides to do the work of growing.  Intentional, sustainable growth takes time, attention, intentionality, free will, self-regulation, self-reflection, purpose, human connection and positive emotions. As the longer version of this article shows, ALL of these essential resources are depleted and often negated completely and thus, when we post to Facebook, IG, Twitter, and YouTube with the dual purpose of “building our brands,” and “helping” those we lead, we’re simultaneously hurting the people we care about. 
This is very hard to see in real time and reconcile with the ongoing narrative that I hear often: “You gotta meet people where they are. Posting is just a necessary evil and simply part of business. When I post it’s different and therefore not hurtful by intent…” Clearly, no coach is trying to harm anybody using these platforms. HOWEVER, our intent and the collective outcome are very different things. We are leaders and we need to challenge these assumptions and crosscheck our actions. 
With this in mind, I ask for patience as you familiarize yourself with the key points below, then take a deeper dive into the longer research article to fully understand the consequences of our participation on these platforms.

1/3 of humans are spending two plus hours daily on these platforms. As you read, these numbers grow. Generally speaking, if you could help your athletes reclaim two hours a day where might it come from? Family, work, study, training, life goals, sleep…or social media? By design, social platforms are in direct competition with each of these critical areas of life by diverting real time that could be better spent elsewhere. 

Unfortunately, information abundance creates attention scarcity. This cannot be understated. As Daniel Pink shares in his book When, the human brain can only focus deeply for a few hours a day. Humane technology advocate Tristan Harris points out that these technologies are designed to increase your arousal state so you pay attention. Silicon Valley attributes value to attention by adding time spent on a platform to “engagement” (likes, comments, shares, etc.). By design they feel urgent, that if you’re not part of it, you’re missing out. This returns us to the math problem we’re reckoning with: a couple of hours a day of feeling urgency and constantly getting metaphorically picked for a kickball team (or not) continually and deliberately pricks your sympathetic nervous system. In the moment, this satisfies the urgency and the deep anthropological, primatological, and sociological desire to group with others, which is a powerful combination to capture any human’s attention. But in doing so, it subtracts from the limited amount of focus we have to attribute each day, and keeps us in a stress state. As a coach, I know that our clients have a finite number of possible focus points per day. And if someone is checking social media dozens of times a day, they’re quickly spending much of this attentional currency, to the detriment of the health and wellbeing.  

Impulsivity at the expense of Intentionality
Once a social platform has your attention, it goes to work using a reward system that literally trains impulsivity at the expense of intentionality using behavioral psychology (think Pavlov’s dogs). These technologies and our interactions stay in the base of the brain stem by design. Tons of information comes in, all of it seeming and feeling urgent. The hippocampus can’t do its job and create context for what it’s seeing, and the prefrontal cortex can’t reflect and make solid choices congruent with one’s deeper purpose. In the process, the cost is significant: loss of free will, loss of self-regulation, and loss of self-reflection. EVERY time we interact with these “tools,” we reinforce our impulsiveness, while undermining our capacity for deliberate decision-making. Sound like a long game for any human?
As a coach, this may be the most important point here. Generally speaking, if we are habituating information overload in a decontextualized way, we are depleting our brain’s resources to do something meaningful that requires attention – like learn a new physical skill. If you’re a coach who teaches movement of any kind, I’d like to think that this is an important consideration. I’m not saying there is clinical evidence (yet) that people can’t learn new skills if they are on socials.

That said, we do know from the work of neuroscientists like Amy Brann that it can take 45 minutes or longer to come down from emotionally up-regulated negative emotions and transition into more of a learning state. If people are checking their phones 150 times a dayand let’s say conservatively they are looking at socials 10 times, then the odds are they may not be in the headspace to take on the thing you want to teach. Most of us have enough natural stress in life just being human – let alone being triggered by these technologies. 

And while human impulsivity is literally being capitalized, it is also becoming routinized. The solution to helping others certainly does not lie here.  
4. Negative Emotions

At our core, all humans have a deep biological need to connect socially. To date, this is how we’ve survived as a species. Interestingly, we have natural limits in our capacity to maintain human relationships.  Robin Dunbar, an evolutionary psychologist at the University of Oxford, has clearly demonstrated that the human brain can only sustain meaningful contact with a maximum of 150 people. 

The role of most companies is to scale. Scaling the manufacturing of tires is one thing, extracting our humanity daily and scaling it is another. These technologies exploit our deepest need to connect as humans and scale them. What happens when you are drilled for posts, likes, comments, and followers?  You give your time and attention to the maintenance and expansion of these things. The more this happens, the more likely impulsivity is to kick in. And this is where the human extraction project really gets going. Survival instincts kick in, impulsivity fertilizes fear, negativity, and loss of empathy (Lanier, Williams, The plants that grow from this look like outrage, catastrophe, and anger.

If our business is truly based on human relationships and genuine connections with those we serve, then we must consider what mediums we use. Technology is not the enemy here. Tech that extracts the resources that support human growth is. Nobody reading this is intentionally hurting anyone, but these platforms are and worse still, they’re monetizing this. 
What do I suggest we do? 
1. Turn off the socials
2. Double down on the human part of the business 
3. Tell our stories on technologies and platforms congruent with our intention of supporting intentional, sustainable growth. 
4. Grow referral capacity until we hit our ceiling
5. Show the industry that humans are the center, not tech that depletes them

Monday’s Workout

A) Bulgarian Banana Split Squats
6x :30 :30 (3 per side)

B) Hingers & Hipsters
3x Supersets

6 (per arm) Single Arm Floor Press
16 (alt) Dynamic Lunge Jumps

Tuesday’s Workout
A) Back Squat – Find a Heavy 3

B) 3 RFQ
15/12 CAL AB
50 Double Unders
50 Air Squat

This Saturday breath leader Patrick McKeown is holding a very special seminar at the gym. 8, 9, and 10am classes will be run by coach Benet at Ocean and Montana. 


Oxygen Advantage’s Patrick McKeown at Oak Park from Kenny Kane on Vimeo.

Monday’s Workout
A) Agility and Iso work

B) 21-15-9
    Push Press (95/65)
    ABMat Butterfly Sit Ups

C) E2MO2M 6 of Power Cleans:
     0-2 Minutes 4 @ 65%
     2-4 Minutes 4 @ 70%
     4-6 Minutes 4 @ 75%


Tuesday’s Workout

A) Rope Climb Work 

     Max Effort Run For Meters

Rest 2 Minutes

C) EMOM 15
     Minute 1: 5-20 Push Ups
     Minute 2: 5-20 T2B
     Minute 3: 12 DB Reverse Lunges

Typically I prefer to keep the topics close to the intent of what it is we are doing at the gym. Today however I’m called to share the trailer for a film one of my best friends made. This is truly a special film and the backstory to getting it done is amazing. Enjoy.

We made THE PEANUT BUTTER FALCON with Shia LaBeouf for our friend with Down syndrome who wanted to be a movie star. (OC) from movies

Monday’s Workout

“Katniss Everdeen”
The Hunger Games

For Completion:
Level 1
In 3 min, complete:
3 Rounds
5 Squat Cleans 135/95
10 Slapping Pushups

Level 2
In 4 min, complete:
3 Rounds
50 Double Unders
5 Thrusters 135/95

Level 3
In 5 min, complete:
4 Rounds
5 OHS 135/95
10 Toes to Bar

Level 4
In 6 min, complete:
4 Rounds
10 Hang Power Cleans 135/95
10 Burpess over the Bar

Level 5
AMRAP 7 min
5 Bar Muscle Ups
10 Deadlifts 135/95

Athletes shall thrive to complete as many levels as possible. If the athlete do not complete the level they are on within the time cap, they get eliminated. Elimination means burpee penalty. Level 1 penalty = 100 burpees. Level 2 penalty = 75 burpees. Level 3 penalty = 50 burpees. Level 4 penalty = 25 burpees. Atheletes who make it to the final round will do an AMRAP 7 min. Best score wins. Athletes who make it to the final round will not receive a burpee penalty.

Tuesday’s Workout

A) 10 RFQ:
5-10 Kipping Pull-ups
:30 Rest b/w rounds

12 Unbroken Thrusters
2 Rope Climbs
Run 300m

Here is the full talk from May 29 with Josh Mantz Marcus Aurelius Anderson and myself. 


GET LEADERSHIP ACADEMY OAK PARK 2019 from Joshua Mantz on Vimeo.

Monday’s Workout

A) 3min Chair Sit/L Sit

B) Back Squat 1 x 10

C) 3 Rounds
     20/15 Cal on AB
     Lateral beam walk (R/L)

Tuesday’s Workout
Mental Toughness

“McDonald & Galagher”
2 Rounds for Challenge:
     200m Run
     16 KBS (24/16)
     16 Pull-ups
     16 Front Squats (115/80)
     200m Run
     14 KBS
     14 Pull-ups
     14 Front Squats
     200m Run
     12 KBS
     12 Pull-ups
     12 Front Squats