I shared this with Devlin for the Acorn, but wanted to share it here, too: For years we have wanted to provide a broader variety of group fitness experiences that more closely matches our coaching team’s belief that to support your varied health, fitness and wellness journeys we need to offer a broad range of training and recovery options. Going into the end of 2020 and into 2021, look for us to really begin to live into this with an expanded range of group class options. If ya got questions or suggestions, please send ’em my way.

____________________

FRIDAY’S WORKOUT

For Time:

Buy In: 1000m Ski Erg

-then-

3 Rounds:

10 Deadlifts (275/195)

10 Bar Muscle-Ups

-then-

Buy Out: 1000m Ski Erg

**16-Minute Cap**

There has always been uncertainty in the world (“the only constant is change”) but that seems to be especially highlighted this year for more people than in years past. There has been upheaval and there are threats (real and perceived) to the life of the planet, our lives, and our way of life. Yet, for all we believe we understand about these events, what do we really know about whether the uncertainty and these changes are “good” or “bad?”

 

In the moment, we can experience what we describe as good and bad feelings from or about an event. But do we have the perspective to properly contextualize the events themselves? Can we separate our emotional reactions from our responses? Can we acknowledge that whether any experience feels “good” or “bad,” whether we are “lucky” or “unlucky” may not reflect the actuality of the events? What I am working on – and what I invite you to practice – is to set aside the notion that events and emotions are good or bad. Rather, can I accept that they simply are? And in that acceptance see that all events, however I may experience them in the moment, ultimately provide opportunity for me to experience life and to grow. That what is good is to be present in each moment of life, what is good fortune is that I have these moments at all.

 

Lately, as I have reflected on the events of my last year (a painful divorce, being broke and homeless, a new leadership role at work, a staggering heartbreak, rediscovering the depth of love and compassion my friends have for me, finding new connection with my mother, new doors opening professionally, surviving serious illness), a Taoist parable has been very much on my mind. There are many versions of this story, but this is how it was shared with me.

 

The Old Farmer and His Son

 

An old farmer was working in his field with his old horse. At the end of the season, the farmer felt compassion for the horse and let it loose to live out the rest of its life free from burden. When the villagers saw this, they offered their condolences, saying, “How unfortunate you are to have lost your only horse!”

 

The old farmer said, “Maybe.”

 

A few days later the old horse came back to the farmer. He came back with several younger, healthier horses that followed the old horse into the corral. When the villagers heard of this, they congratulated the farmer on his good luck. “How fortunate you are to have so many horses!” they said.

 

The old farmer said, “Maybe.”

 

The next morning, the farmer’s only son attempted to train one of the new wild horses, but was thrown to the ground and broke his leg. The villagers arrived bemoaned the farmer’s situation. “Oh, what a tragedy! Your son won’t be able to help you farm with a broken leg. How unfortunate you are!” they said.

 

The old farmer said, “Maybe.”

 

Several days later, soldiers arrived in the village demanding that all the able, young men be conscripted into the Emperor’s army. While all the other young men were marched away, the farmer’s son was spared because of his broken leg. “Your son does not have to go to war! What good fortune you have!” the villagers exclaimed.

 

The old farmer said, “Maybe.”

 

As time went on, the son’s broken leg healed, but he was left with a slight limp. The villagers offered condolences. “His life will be so difficult now. That is so unfortunate!” they said.

 

The old farmer said, “Maybe.”

 

In the following years, the other village boys all died in the Emperor’s war and the old farmer and his son were the only men left capable of working the village farms. They became very wealthy and were very generous to the villagers. They said, “Oh how fortunate we are!”

 

To which the old farmer replied, “Maybe.”

________________________________

FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020  – Workout #4 Re-Test

For Time:

50 Cals Row

40 Pull-Ups

30 DBALL Squat Cleans (100#/70#)

20 Box Jump Overs (30″/24″)

We have the re-test of Oak Park Open Workout #3 tomorrow and Saturday. If you tested this six weeks ago, you have a number to chase. If you missed this the first time around, it is a fun workout that you don’t want to miss.

_________________________________

FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020 Workout #3

AMRAP 8:

2 Shuttle Sprints

5 Deadlifts (315/220)

 

Deadlift:

Level 4 = 315/220

Level 3 = 275/195

Level 2 = 225/155

Level 1 = 185/135

We are re-testing the Oak Park Open #2 this weekend!

______________________

FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020 – Workout #2

For Time:

50 Cals Assault Bike

40 Bar Facing Burpees

30 Power Snatches (95/65)

40 Cals AB

30 Bar Facing Burpees

20 Power Snatches

30 Cals AB

20 Bar Facing Burpees

10 Power Snatches

I recently watched a video from Bryan Elliot’s Behind the Brand podcast in which he shares some words of advice that he found particularly insightful. I really enjoyed these and so I am going to share them with you:

 

(1) The world needs more people like you to step up and take the initiative. The good news and bad news about initiative is: No one hands you initiative. . . you have to take it.

 

(2) You cannot be half pregnant. Meaning, get stuck in, get committed. Dive fully into your niche and do not try to be all things to all people.

 

(3) Your brain is not designed to make you happy. Your brain is focused on survival and minimizing risk, not happiness. You have to choose happiness and that is possible if you can find gratitude in each moment and let go of what your brain does when it goes into survival mode.

 

(4) Yoda was wrong. If you want to get better, there has to be “try.” Of course failure is an option! We mostly learn by trial and error. If you are not trying, then you are lying or you are hiding.

 

(5) You cannot read about push-ups. Some things you can only get better at by doing them.

________________________________

FRIDAY & SATURDAY’S WORKOUT

RETEST: Oak Park Open Workout #1 “Squat Battery”

2 RFT:

10 Overhead Squats (100/70)

20 Front Squats

30 Back Squats

***Each round must be performed unbroken***

Until today, online reservations for our classes have been open 36 hours before the class start time and closed 10 hours before the class start time. You have been able to reserve class in the 10 hours before class started simply by texting your coach that: (1) you want to reserve a spot; and (2) that you have run through the CDC’s self-checklist and are covid symptom-free. The 10-hour stop for reservations has been in place for two reasons: (1) Because we do not do a body temperature scan when you enter Oak Park we are requiring you to instead go through a pre-arrival self check to verify that you are not currently experiencing covid symptoms. You should do this every time you reserve a spot for class and then you must email or text the class coach or your primary coach and inform them that you are symptom free. This allows us to keep records of your self-checks as a substitute for temperature scans at the gate. As you know, we also do a verbal check when you arrive to confirm that you are still symptom free. This is all inconvenient, I know. But it is necessary for us and for the continued safety of our community.

 

Beginning today, we are going to revise the cut-off window for reservations (except for the 6am class) so that you may now reserve a spot for class as late as 3 hours before the class start time. You are still required to conduct the self check and inform your coach or the class coach in writing (text or email) that you are symptom free. Hopefully this allows you more flexibility in planning your training schedules. For the 6am class, the reservations will still close 10 hours before class starts so that the morning coach knows who will be showing up in the morning.

 

Got questions or suggestions? Let’s chat!

____________________

FRIDAY’S WORKOUT

“24-Minute Pyramid”

Choose your destiny…

– Row – Max Meters

– Assault Bike – Max Miles

– Ski – Max Meters

4 min. ON, 2 min. RECOVERY

5 min. ON, 2 min. RECOVERY

6 min. ON, 2 min. RECOVERY

5 min. ON, 2 min. RECOVERY

4 min. ON, DONE!

Folks, we have some fun workouts programmed for Friday and the weekend but note that we are keeping an eye on the air quality index and may choose to cancel some classes if the air quality is so poor as to be dangerous for your health. It is LA, so air quality is always an issue, but the smoke from the recent wildfires is adding a level of danger and post-apocalyptic flair to the air that isn’t typical. If we need to cancel class we will let you know as early as possible to disrupt your lives minimally. Thank you in advance for understanding.

FRIDAY’S WORKOUT (Air Quality Permitting)

A) “Jackie In Reverse” For Time:

     30 Pull-Ups

     50 Thrusters (45#)

     1000m Row

**8 Minute Cap**

-Rest 2 Minutes-

B) “Mini-Helen In Reverse”

     2RFT:

     12 Pull-Ups

     21 KBS (24kg/16kg)

     400m Run

**8 Minute Cap**

-Rest 2 Minutes-

C) Light “Double Isabel”

     For Time:

     60 Snatches (95#/65#)

**8 Minute Cap**

Tomorrow and Saturday will mark the final workout of the Oak Park Open 2020. We have a pull-up rig installed in the Parking Lot of Dreams and we will stagger heats so that cleanliness of the rig can be maintained.  It is a pulling-focused workout so you’ll have an opportunity to re-discover your lats. Yay!

_________________________________

FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020  – Workout #4

For Time:

50 Calorie Row

40 Pull-Ups

30 D-BALL Squat Cleans (100/70)

20 Box Jump Overs (30″/24″)

As we continue to evolve and adapt the outdoor training space at the gym and to provide additional opportunities for our community to come together and train, the rules and requirements concerning the use of that space have evolved. The rules that apply to training at the gym are not the product of our own thoughts and ideas about what is best and safe, but are instead informed by the current guidelines issued by the CDC, the Governor’s Office, and the LA County Health Department. As these guidelines change, we update our safety protocols. As a reminder, here are the current safety guidelines for persons using the outdoor training space at Oak Park.

 

RESERVATIONS FOR CLASSES

  • YOU MUST RESERVE YOUR SPOT IN CLASS IN ADVANCE. RESERVATIONS ARE OPEN 36 HOURS BEFORE SCHEDULED CLASS START TIME; RESERVATIONS CLOSE AT 10 HOURS BEFORE CLASS TIME BUT STUDENTS CAN BE ADDED TO THE CLASS ROSTER BY A COACH

 

 

  • IF A STUDENT DROPS THEIR RESERVATION OR CANNOT ATTEND CLASS, PLEASE LET COACH KNOW AS A COURTESY SO THAT SOMEONE ELSE MAY TAKE THAT SPOT

 

ENTRY INTO & EXIT FROM THE TRAINING SPACE

  • STUDENTS ARE REQUIRED TO WEAR A MASK WHEN ENTERING AND LEAVING THE TRAINING SPACE – NO EXCEPTIONS

 

  • STUDENTS SHOULD ARRIVE NOT EARLIER THAN 5 MINUTES BEFORE THE SCHEDULED START TIME OF THEIR CLASS

 

  • UPON ARRIVAL STUDENTS ARE TO SANITIZE HANDS AND THEN MOVE TO THE SPACE ASSIGNED TO THEM BY THE COACH

 

  • UPON COMPLETION OF CLASS, STUDENTS SHOULD SANITIZE ALL ITEMS TOUCHED BY THE STUDENT AND THEN PROMPTLY EXIT THE TRAINING SPACE

 

  • MASKS MUST BE WORN AT ALL TIMES WHEN STUDENTS ARE NOT WORKING OUT

 

  • PHYSICAL DISTANCE FROM OTHER PEOPLE (MINIMUM OF 6 FEET) MUST BE MAINTAINED AT ALL TIMES

 

  • IF YOU ARE SICK OR EXPERIENCING ANY SYMPTOMS, DO NOT COME TO THE GYM!

 

USE OF THE TRAINING SPACE DURING CLASSES

  • STUDENTS SHOULD REMAIN IN THEIR ASSIGNED TRAINING SPACE UNLESS DIRECTED TO DO OTHERWISE BY THE COACH

 

  • DO NOT WANDER THE SPACE OR MOVE IN AND OUT OF THE GYM WITHOUT DIRECTION FROM THE COACH

 

  • MASKS ARE TO BE WORN AT ALL TIMES OTHER THAN DURING HEAVY PHYSICAL EXERTION (WORKOUTS)

 

  • MASKS MUST BE WORN ON RUNS OR ANY WORK DONE IN PUBLIC SPACE (SIDEWALKS, STREETS, ETC.)

 

  • PHYSICAL DISTANCE FROM OTHER PEOPLE (MINIMUM OF 6 FEET) MUST BE MAINTAINED AT ALL TIMES

 

  • STUDENTS MAY USE RESTROOMS AND MUST WASH HANDS THOROUGHLY (20 SECONDS) BEFORE RETURNING TO THE TRAINING SPACE

 

  • UPON COMPLETION OF CLASS, STUDENTS SHOULD SANITIZE ALL ITEMS TOUCHED BY THE STUDENT AND THEN PROMPTLY EXIT THE TRAINING SPACE

 

WHAT ARE THE RULES ABOUT TRAINING AFTER TRAVELING?

 

  • THE CURRENT CDC GUIDELINES FOR POST-TRAVEL ARE SUMMARIZED AS FOLLOWS:
  • Regardless of where you traveled or what you did during your trip, take these actions to protect others from getting sick:
  • When around others, stay at least 6 feet from other people who are not from your household. It is important to do this everywhere, both indoors and outdoors.
  • Wear a mask to keep your nose and mouth covered when you are outside of your home.
  • Wash your hands often or use hand sanitizer.
  • Watch your health and look for symptoms of COVID-19. Take your temperature if you feel sick.
  • Follow state and local recommendations or requirements after travel.
  • Some types of travel and activities can put you at higher risk for exposure to COVID-19.  If you participated in higher risk activities or think that you may have been exposed before or during your trip, take extra precautions (in addition the ones listed above) to protect others for 14 days after you arrive:
  • Stay home as much as possible.
  • Avoid being around people at increased risk for severe illness from COVID-19.
  • Consider gettingtestedfor COVID-19.

 

We will continue to update our plan for the use of the training space based on updated guidance from the CDC, the Governor’s Office and the County Health Department. We will adhere to the safety standards set forth by these governmental entities to maximize the health and safety of our coaches and our community.

 

Though these procedures may not feel ideal – and they are far from comfortable – we appreciate your full cooperation with us in keeping Oak Park a safe place to work and to train.

 

THANK YOU!

________________________________

FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020 Workout #3

AMRAP 8:

2 Shuttle Sprints

5 Deadlifts (315/220)

Deadlift:

Level 4 = 315/220

Level 3 = 275/195

Level 2 = 225/155

Level 1 = 185/135

Bring your A Game tomorrow, guys. And stay hydrated!

____________________

FRIDAY’S WORKOUT

For time:

50 Cals Assault Bike

40 Ba-Facing Burpees

30 Power Snatches (95/65)

40 Cals AB

30 Bar-Facing Burpees

20 Power Snatches

30 Cals AB

20 Bar-Facing Burpees

10 Power Snatches

(30-minute cap)