We are hosting a Kettlebell Kitchen refrigerator as a pick-up point for their meal delivery service. Deliveries will begin next week. Like Territory Foods (which we will continue to host), the meals will be available for pick-up on Mondays and Thursdays. If you are looking for a convenient and affordable way to get your nutrition dialed in, this may be a good solution for you.

 

Member Benefits:

  • Customized dietitian built nutrition plans based on macro, calorie and performance needs – free of Gluten, Soy, or Dairy
  • Convenience, save time over weekly meal prep and or daily cooking
  • $25 off first two orders
  • Order a la carte or choose a package of meals
  • Free 30 min dietician consultation with the purchase of a personalized meal plan 
  • Choose from 10 different meal plan options including Fat Loss, Muscle Gain, Sports Performance, Pure Paleo, Keto, Vegetarian/Vegan, and more

 

Discount Code:

            OAKPARK– $25 off first two orders

 

Coach Kevin Kurz is a representative for Kettlebell Kitchen and he will be providing some samples of KBK meals during Alyssa’s 30 for 30 Event next weekend. If you have specific questions about how KBK works, he’s the man to get in touch with.

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THURSDAY’S WORKOUT

COMPETITION

Franklin Hill

“Up Over Around and Up”

2 Rounds on the 15:00

 

FRIDAY’S WORKOUT

PRACTICE

A) Box Squat

 

B) Open Prep

     5 Rounds of:

     AMRAP 2:

     30 Double Unders

     15 Power Snatch (75/55)

     Rest 1 minute between rounds

 

Sunday’s Workout

AMRAP 22

Hang
Jump
Crawl
Balance
Run

“If the body is neglected or pampered, it becomes a treacherous ally. Discipline the body [through physical practice] and the mind [through breathwork]. This is a sure step to self-realization, which frees you from the dichotomy of pleasure and pain.” B.K.S. Iyengar, Light on Pranayama

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THURSDAY’S WORKOUT

PRACTICE

A) EMOM 15:

     Min 1: Strict Pull-ups (single set)

     Min 2: Core/Midline

     Min 3: More Core

B) 5 Rounds for Consistency:

     :60 Ski Erg (cals)

     :60 DB Thrusters

     :60 Double Unders

     :60 Rest

 

FRIDAY’S WORKOUT

COMPETITION

For Time:

Assault Bike Cals (30/20)

30 D-Ball Ground to Over Shoulder (100/70)

30 Burpee Box Jump Overs (32/24)

Assault Bike Cals (30/20)

(10-minute cap)

 

Want to work on the mind AND the body in the same session? Come to a FREE Performance Breath Class with Tanya Bentley on Friday at 12:00pm and then attack the workout at 12:30pm.

The Run Class has been very popular since we added it to the schedule last year, and starting next week there will be some changes in the schedule and location of the run class to give more people more opportunities to take their fitness outside.

Beginning next week, the Run Class will meet on Wednesday mornings, 6:30-7:30am, at Palisades Park (Ocean Blvd. & Montana Blvd.) – this is a change from the current Tuesday morning time slot. Additionally, Run Class will meet on Saturday mornings, 8-9am, at Westridge or Sullivan Canyon (alternating) – this class will replace the Thursday evening class. We have some amazing run coaches and we are blessed to have year-round access to beautiful outdoor locations – whether you are a seasoned runner or a novice or you’re one of those people who “hate running” I guarantee you will find value in our Run Class. Come out and join us!

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THURSDAY’S WORKOUT

MENTAL TOUGHNESS

“The Clint”

7 Rounds for total Goblet Squats:

1 min Box Lateral Up & Overs

1 min Lateral KB Swings (24/16)

1 min Battle Rope

1 min Goblet Squats (24/16)

1 min Rest

 

FRIDAY’S WORKOUT

PRACTICE

A) Monkeying Around

     Gymnastics Pulling Strength Work

B) Find a heavy 3-rep Squat Clean Thruster

C) 8-10 RFQ:

     Unbroken Chest-to-Bar Pull-ups

     Rest :30 between sets

D) 5 RFQ:

     33 Double Unders

     11 Thrusters

     (7-minute cap)

“One cannot enjoy doing the same thing at the same level for long. We grow either bored or frustrated; and then the desire to enjoy ourselves again pushes us to stretch our skills, or to discover new opportunities for using them.” – Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience

 

It is the intention of our coaching team to program group classes that continually challenge you. The programming is meant to stimulate your growth and development, to allow you new opportunities to develop and test your skills. It may sometimes feel confronting when the new tasks challenge your beliefs about your current capabilities, but please understand that what we do, we do with great intention. None of the programming is for the purpose of leaving you annoyed, frustrated, or board (get it?).

 

If you ever feel like you’re bored or frustrated with your physical practice, please talk to your coach! We want group class to be a compelling physical experience, and if we aren’t fulfilling that commitment we want the opportunity to demonstrate to you that we can do better.

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THURSDAY’S WORKOUT

PRACTICE

A) Box Squats

B) For Quality Reps (“FQR”):

     5 rounds on the 3:00

     1:00 Toes to Bar / Plank

     1:00 D-Ball Carry

     1:00 Rest

FRIDAY’S WORKOUT

PRACTICE

A) Leg Strength:

     Weighted Reverse Lunges

B) For Total Thrusters:

     3 Rounds on the 8:00 (2:00 work / 6:00 rest)

     Advanced: 24 Cals Ski Erg + Max Thrusters

     Intermediate : 18 Cals Ski Erg + Max Thrusters

     Basic: 12 Cals Ski Erg + Max Thrusters

***NOTE: Coach Matt will be leading a FREE 30-minute Performance Breath Class at 12:00pm on Friday***

Heads up, ladies and gents! Beloved member, coach, friend, and musical guest Kevin Kurz will be here on Saturday as a representative of Kettlebell Kitchen and he will be handing out FREE samples of Kettlebell Kitchen meals. Kettlebell Kitchen is a meal delivery service similar to Territory Foods, but with some important differences which I am sure Kevin will be happy to explain on Saturday. Depending on interest, we may bring in a refrigerator and serve as a pick-up point for Kettlebell Kitchen – to that end, please come in for a fun workout on Saturday, grab a free meal after, and give us your feedback on whether you think Kettlebell Kitchen is something you might be interested in utilizing.

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THURSDAY

PRACTICE

A) Box Squats

B) 5 Rounds:

     6 Sit-to-Stands

     8 Muscle Snatches

     (6-minute cap)

C) QAMRAP 8:

     40 Double Unders

     6 Tempo Dips / Tempo Push-ups

 

FRIDAY

MENTAL TOUGHNESS

“Barf City”

For time:

50 RKBS (32/24)

100 DUs

2K Row

2K Run (small & big loop)

100 DUs

50 RKBS

 

I hope everyone is enjoying the new toys and the start of Cycle 19 (the first of three cycles for 2019). The coaches’ intention as we move through this training cycle is to hit Box Squats once a week and to get your hands on the Ski Ergs and D-Balls at least once a week. We are going to focus heavily on building your grip strength and your ability to hang from the bar, as those are significant components of Test Week. There will be a focus on core/midline strength and stability, as well as on barbell cycling efficiency and breath – specifically using breath to brace and breathing while braced.  In addition to all of that, you can look forward to seeing different coaches leading some of the specialty classes this cycle (and the rest of this year).

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THURSDAY’S WORKOUT

TEST

For time:

15-12-9-6-9-12-15

Power Cleans (135/95)

DB Thrusters (50/35)

 

FRIDAY’S WORKOUT

TEST

5 Rounds for Fewest Number of Breaks:

4 Toes-to-Bar

3 Pull-ups

2 Chest-to-Bar Pull-ups

1 Bar Muscle-up

***NOTE: There is a FREE, 30-minute Performance Breath Class on Friday at 12:00pm.***

Welcome back, everyone! For those who celebrated holidays in December, I hope you had joyous celebrations. For those of you who stayed in town, I hope you enjoyed the reduced traffic (I know I did – my commute on the 10 was a dream for about 6 days).

 

We have a couple of days this week to get back into the groove. Next week is Test Week, so prioritize movement, fuel, rest & recovery so you can give it your all on the tests you choose to take next week. I will finalize the programming for Cycle 19 this weekend and have a link up on the Members Page so you can get a preview of what is to come and plan accordingly. Until then, enjoy the rest of this week!

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THURSDAY’S WORKOUT

PRACTICE

A) Pose & Running Cadence Drills/Refresher

B) Work capacity: “Decontructed Helen”

     6 RFQT

     200m Run

     :30 Rest

     11 RKBS Swing (32/24)

     :30 Rest

     6 Pull-Ups

     1 min Rest

FRIDAY’S WORKOUT

COMPETITION 

In It 1 Minute To Win It!

:60 Max Box Jumps (24/20)

4 mins Rest

:60 Max Pull-Ups

4 mins Rest

:60 Max Sit-Ups

4 mins Rest

:60 Max Push-Ups

4 mins Rest

:60 Max Burpees Over Box (24/20)

A paper published this month in The Journal of Strength & Conditioning Research looked at the question of whether the music you listen to affects your performance while doing resistance training. The participants in this study either listened to music they preferred or music they did not prefer during an AMRAP of Bench Press at 75 percent of their 1-rep max. The participants were measured on total number of reps completed, as well as mean velocity, mean power, peak velocity, peak power, and motivation. Each of these metrics increased – with motivation showing the highest increase – when the participants listened to their preferred music. The study size was small, but the results are interesting to me. It is not too surprising that listening to your preferred music increases your motivation – I think we have all experienced that. But it is somewhat surprising to me that it actually resulted in difference in force production and power output – that lifting weights while listening to music you enjoy has a physiological effect, not just a psychological one.

 

 

 

Reminder! The Holiday Party is Saturday. The festivities begin at 7 pm and end when Santa pukes in the parking lot. There will be tacos, alcohol, photo booths, and a magician. Cocktail attire is encouraged, as is bringing your favorite dessert to share with everyone.

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THURSDAY’S WORKOUT

PRACTICE

A) Movement Capacity:

     6 Rounds :30:30

     Candle Stick Levers
     Arch/Hollow Holds (alternating rounds)

B) AMRAP 15:

     6 Pull Ups

     7 Candle Stick 2 Stands (w/ Pistol Option)

     Row 150m

 

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

5RFT:

3 Rope Climbs

3 Wall walk-ups

25 Box Jumps

E2MOM: 8 burpees

 

I want to share a quote with you from General James Mattis, USMC:

 

“A physically vigorous life is not incompatible with a contemplative life. The loss of nervous energy into a physical act creates a clarity of thinking.”

 

I find this to be true, especially in those times when the difficulty of the task requires total focus on the work at hand – say, for example, when I am rock climbing or carrying dumbbells around the block during a mental toughness workout. Physical practice can become an almost meditative act, and thoughts or ideas have a curious way of organizing and clarifying themselves during this kind of work. More often, though, it is in the moments after the workout, having physically exhausted myself, that my thinking is most clear. I have heard runners describe something like this, too, though I haven’t personally experienced it while running.

 

Do you find that workouts provide clarity of thinking? Do you intentionally use workouts as a time of contemplation? Or do you just focus on the work and let your mind do what it wants?

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THURSDAY’S WORKOUT

COMPETITION

“The Broomstick Mile” *** Do not underestimate this one! ***

For Time:

With a PVC Pipe (except the mile)

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Squat Cleans

400 meter Run

50 Power Snatches

400 meter Run

 

FRIDAY’S WORKOUT

PRACTICE

Find a 20-rep Back Squat

*** Tanya Bentley will be leading a FREE Breath Class @ 12:00-12:30pm on Friday ***