I want to share with you this article from Scientific American on failure as a pre-requisite for success. Big takeaway for me:

“[the] people who eventually succeeded and the people who eventually failed tried basically the same number of times to achieve their goals. It turns out that trying again and again only works if you learn from your previous failures.”

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THURSDAY’S WORKOUT

CROSSFIT OPEN 14.1

AMRAP 10:

30 Double-Unders

15 Power Snatches (75/55)

FRIDAY’S WORKOUT

Let’s Get This Party Started!

AMRAP 25:

200m MB Tandem Run (No Hands)

30 Box Jumps for Joy (24/20)

40 MB Sit Ups/Chest Pass OTB (20/14)

6 Big Ass Tire Flips

 

About a year ago, Kenny invited our coaching team and some members of our community to Malibu to experience this thing called XPT (“Extreme Performance Training”). XPT grew out of training that big wave surfer Laird Hamilton and professional volleyballer Gabby Reece developed over their years of performing at the highest levels in their respective fields. It has evolved from informal training in Laird’s backyard pool into a worldwide fitness brand that now offers international fitness experiences, coaching certifications in performance breathing, deepwater pool training, and a comprehensive Level 1 coaching certification for people who really want to explore bringing the XPT lifestyle to their fitness communities.

 

The Malibu experience introduced our coaching team to the foundations of XPT – Breathe. Move. Recover. We did breathwork, weight training in the pool, and fire & ice exposure. Everything about it was exciting and uncomfortable and fun and, though I did not know it at the time, was the beginning of a new chapter in my life. XPT’s integration of breath, movement, and recovery into a larger context for training really resonated with me and fits perfectly into the philosophy that underpins our training at Oak Park. My coaching has evolved significantly over the last year as I have worked to integrate more of XPT into my coaching.

 

The latest and most significant piece of this growth for me took place last week. I was fortunate to be one of seven coaches invited to participate in XPT’s first Master Coach certification. It was an intense four-day practical that concluded with us master coach candidates leading an XPT Level 1 coaching certification. It was somewhat intimidating to be part of this group of master coaches, because (1) most of them have been with XPT for 5+ years and I only obtained my Level 1 certification in April of this year; and (2) these folks are masterful coaches irrespective of the designation from XPT. Each one of these coaches has been coaching for more than a decade and owns or leads a very successful fitness business. It was an honor to be in such good company as a colleague and fellow coach, and it was not a place I could have imagined I would be in when I nervously arrived at Laird’s backyard pool last fall. What it means now is additional opportunities for me to share my passion and knowledge of XPT with more coaches and athletes around the world and (I hope) an acceleration of my growth as a coach for our community as well.

 

This is all a long way of saying thank you to the Oak Park community for your belief in me and your support as I have worked to integrate more of XPT into our training. The support of the community in embracing breath work and fire & ice has been instrumental in my growth as an XTP coach and without your support I would not have been prepared for the master coaching certification.

 

My intention for 2020 and beyond is to continue to develop my capacity to deliver more of the XPT experience – more breathwork, more pool work, more fire & ice – to you and to bring more and more of the XPT coaching community into Oak Park to expose you to as many new and interesting people as I can.

 

In 2019, what it means is:

Breath Classes on Sundays at 11:15am (show up and breathe!)

Fire & Ice this Sunday at 12:30pm

Visiting XPT Level 3 Coach Lindsay Ashmun teaching two classes this weekend (Friday @9:30am, Sunday @ 10am)

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THURSDAY’S WORKOUT

RE-TEST

For Time:

1-2-3-4-5-6-7-8-9-10

Box Jump Over (24/20)

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)

*Time Cap: 13 Minutes

 

FRIDAY’S WORKOUT

RE-TEST

5RFT:

12 Pistols (alt)

8 Dips

6 Burpee Box Jumps (24/20)

4 Bar Muscle-Ups

You saw the Double Meat video in the Acorn, now read about it: Re-Test Week is next week. The final programming cycle of 2019 is coming to an end. Get in here next week and let’s see how much you have improved over the course of Cycle 21.

 

Lindsay Ashmun will be back at Oak Park to teach her GroundControl class next weekend. We have her confirmed for 10am Sunday in place of the regular CrossFit class and potentially in for Friday morning as well (time TBD). 

 

There will not be a breath & exposure experience this weekend (but Breath Class is still on). However, Coach Matt (that’s me) will be coaching Breath & Exposure on Sunday the 24th. If you want in, send me an email.

 

Finally, I will leave you with this quote from Epictetus to ponder:

 

“‘Being healthy is good, being sick is bad.’ No, my friend: enjoying health in the right way is good; making bad use of your health is bad.”

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THURSDAY’S WORKOUT

COMPETITION

“TPT”

4 RFT:

:30 Paralette Hold

15 Dips

15 Double Lateral Burpees

–1 min rest between rounds–

–20-min Cap–

FRIDAY’S WORKOUT

PRACTICE

A) Front Squat – DELOAD

     3×5 @ 60% of 3RM

B) 5 Rounds on 4:00:

     20/15 Cal Row

     10 Deadlifts

     20 Wall Balls

“People like us do things like this.” 

If you have spent any time at Oak Park, you have probably heard an Oak Park coach say these words. Whether the thing is a tough competition workout or it is committing ourselves to deliberate practice of a new skill (or refining a skill we already possess) or it is calming the breath before we step into the frigid ice bath, the people who train at Oak Park regularly choose to get uncomfortable. From that deliberate choice to get uncomfortable comes the thing we are all seeking – growth as humans.

Musonius Rufus, one of the early Stoic philosophers said:

“Because we humans acquire all good things by discomfort, the person who is himself unwilling to endure discomfort all but condemns himself to being worthy of nothing good.”

That understanding, that all good things come through discomfort – that growth comes through pain – underlies our approach to training at Oak Park. That’s not to say that our coaching team are all stoics (though I have been described as one); instead, it means we recognize the necessity of discomfort as a predicate to growth. It informs our pursuit of excellence as coaches and it guides our programming and coaching from the 1-on-1 experience to group classes, from CrossFit to yoga to running and everything in between.

We are offering only a few more opportunities to get uncomfortable in the sauna and ice this year. The coaching team will be leading XPT Breath & Exposure experiences on:

Sunday, November 10

Sunday, November 24

Sunday, December 1

Sunday, December 15

These experiences will start at 12:30pm and run until 2:30pm. We will begin with exploratory breathwork, which will include everything from improving breathing mechanics and our tolerance to carbon dioxide to challenging ourselves with some apnea (breath hold) work. For many of you, I know that the breath work is actually the most confronting and uncomfortable part of these workshops. That’s okay. Choose to be uncomfortable. 

After the breathwork, we will get into the exposures. For most of you, we will do contrasting exposures of sauna and ice bath. For others, it may just be sauna. It may just be the ice. This experience can be tailored to what you need and the coaching team will guide you expertly through it. The ice will be cold and uncomfortable. That’s okay. Choose to be uncomfortable. 

In this world where comfort and pleasure and ease are the norm, training at Oak Park means you have chosen the more difficult path. And you are walking that road with other like-minded humans who are making that same choice. Come join us on a Sunday this month or next and choose to get uncomfortable together.

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THURSDAY’S WORKOUT

PRACTICE

EMOM 8:

6 Power Snatch

EMOM 8:

5-10 Bar Dips

AM-Miles-AP 8: Assault Bike

FRIDAY’S WORKOUT

COMPETITION

“See Ya Later, Tim”

For time:

800m run

then

3 rounds:

30/20/10 OHS (95/65)/(115/75)/(135/95)

30 Over-the-bar burpees

then

800m Run

We are continuing to offer Breath & Exposure workshops throughout the autumn and your next opportunity will be this Sunday, October 27th. The workshop will begin at 12:30pm and will begin with a half-hour exploratory breathwork session. We will move from the breathwork into contrasting exposures to ice baths and sauna, challenging your mental toughness while also getting some much needed recovery for the body.

 

Space is limited. The cost is $45 per person. If you are interested in attending, contact Coach Matt – matt@oakparkla.com

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THURSDAY’S WORKOUT

PRACTICE

A) Front Squats

     5×4 @ 87%

B) 3 Rounds for Time:

     400m run

     15 DB Thrusters

     21 Cal As Bike

     (15-min cap)

FRIDAY’S WORKOUT

COMPETITION

“Franklin Hill 6 on the 6:00”

Coach Lindsay Ashmun is back this weekend and will be teaching Ground Control on Friday and Sunday. The Friday class starts at 9am and will run for 90 minutes. The Sunday class starts at 11:15am (in place of the Sunday breath class) and will run 60 minutes. Lindsay’s Ground Control class is a mixture of breath work, pilates, yoga, and ground-based movement that will get you in touch with your body in ways you’ve not experienced before. If you have taken her class, you know. If you haven’t take her class yet, DO IT.

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THURSDAY’S WORKOUT

PRACTICE

A) Front Squats

     3×5 @ 70% (deload)

B) AMRAP 6:

     10 DB Floor Press (55/35)

     8 Jumping BMUs

C) Row (work/rest)

     :60:60

     :45:45

     :30:30

     :45:45

     :60:60

FRIDAY’S WORKOUT

PRACTICE

A) Partner Pistols

B) Partner AMRAP 16:

     P1: 400m Run

     P2: 5 DL(135/95)

            3 Hang Power Cleans

            1 Jerk

The weekend breath & exposure workshops have been a big hit. Who knew that recovery could feel so good?!?

 

There are three more opportunities in October for you to experience breath and fire & ice. This weekend we are holding a one-of-a-kind event at Steve Carcano’s home (you can scroll back and watch Kenny’s video about it). That will be on Sunday, October 13th.

 

I’ve just added another workshop on Sunday, October 20th and the final event will be on Sunday, October 27th. If you have questions or want to sign up for any of these events, talk to me in person (Coach Matt) or email me at: matt@oakparkla.com.

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THURSDAY’S WORKOUT

PRACTICE

A) Back Squat

     Find a HEAVY 20

B) 4 on the 4:00

     10 DB Front Rack Reverse Lunge

     10 DB Push Press

     5 Bar Muscle-ups

     50 Double Unders

FRIDAY’S WORKOUT

COMPETITION

3 RFT:

15 KB Snatches (24/16)

3 Rope Climbs

10 Hang Power Cleans (115/75)

The CrossFit Games have changed significantly in the last couple of years as CrossFit HQ has shifted its focus from the spectacle of competing for the title “Second Fittest Man on Earth after Mat Fraser” to the global health crisis of chronic disease. One of those changes  is coming soon…the CrossFit Games Open begins next week. If you want to compete in the events, the Saturday morning workouts (regular class times) beginning on October 12 and running through November 9 will be the CrossFit Games Open workouts. If you are interested in signing up to make your participation official, you can sign up here

 

Things at Oak Park have changed (less drastically) in the last couple of years, and more specifically will change beginning next week. Thursday night’s 7:30pm Mobility & Recovery class is going to change. “Change to what?” you ask? Well, ask your coach. It will be an opportunity for you to come in and work on specific goals under the guidance of a coach. That could mean a lot of things, from picking up a workout you missed in the week or working on weaknesses. Really, it can be anything that you and your coach together decide upon. What it will not be is “open gym.” It will be a class, you will need to sign in for it, and I will not let you sign in and do anything unless I’ve been assured by you that you and your coach have had a conversation about whatever you are going to work on (which might even be an Open workout!).

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THURSDAY’S WORKOUT

PRACTICE

A) Front Squat

     6×5 @ 83%

B) 21-15-9

     Deadlift

     Row (cals)

     Wall Balls

 

FRIDAY’S WORKOUT

COMPETITION

AMRAP 5

10 Cal Row

5 Deadlifts (315/220)

— Rest 2 Minutes —

AMRAP 5

10 Cal Row

5 BMU

— Rest 2 Minutes —

AMRAP 5

10 Cal Row

5 Lateral Burpees

— Rest 2 Minutes —

AMRAP 5

ME Cal Row

Score = Total Reps

On Saturday, we will be hosting the Art of Breath clinic for the third consecutive year. Saturday morning classes will not be held at the gym. Instead, classes will meet at the regular times, but will meet at the Bluffs at Ocean & Montana.

If you are interested in attending the clinic, you can sign up at this link. Use the code AoB40 for 40% off!

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THURSDAY’S WORKOUT

PRACTICE

A) “Nacho Libre”

     3 RFQ:

     8-12 Front Foot Elevated Rev. Lunge (each side)

     8-12 Half Kneeling Single-Arm OH Press (each side)

B) FQT:

     21-15-9

     Assault Bike (cals)

     Power Snatch

FRIDAY’S WORKOUT

COMPETITION

“Shot-Skis”

With a partner, 2 Rounds of:

2:00 Ski Erg for Max Cals

2:00 Free Thows for Max score

I have a few more spots open for Sunday’s Breath & Exposure Workshop. The focus of this workshop will be on breath mechanics, especially at higher intensities. We will also cover the physiology of breath and respiration, particularly how we can use breath to activate the parasympathetic vs sympathetic nervous system. Additionally, you will learn about some of the research on physiological adaptations from heat & cold exposure. We will put this all together with multiple exposures to cold water immersion (ice baths) and heat exposure (sauna). If you want in, don’t delay – give me a jingle and let’s get you signed up.

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THURSDAY’S WORKOUT

PRACTICE

EMOM 40*

Minute 1: Push-Ups

Minute 2: Burpee

Minute 3: Muscle-Up

Minute 4: Snatch

FRIDAY’S WORKOUT

PRACTICE

A) Trash Panda Complex

     7-5-3 Reps of:

     7 Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean + 3 Push Jerks + 2 Thrusters

B) AMRAP 5:

     5 Burpee Box Jump

     5 Burpee Pull-Up