Reminder: Barbells & Bodybuilding Saturday’s at 11am. 

Come check us out and be sure to bring a friend!

 

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THURSDAY’S WORKOUT

PRACTICE

3 RQR:

2:00 Work  :30 Rest

Partner Stations:

Seated, Weighted Rope Pull (from pull-up rig)

SA Thrusters

Lateral Plank Walk

Box Jumps

FRIDAY’S WORKOUT

PRACTICE

A) AMRAP 10:

     200m Run

     25 Push-ups

B) Bench Press

     Build To A Heavy 5

C) Back Squat

     1×20

Do you love music and culture? Do you enjoy supporting your fellow members of the Oak Park community? Are you looking for something to do on Saturday night? Well, you can combine all of those interests into one with the Angeles Chorale, which includes our very own Matthew Woodard, as they present “Tango & Fire: Passionate Sounds of Argentina.” This is the final concert of their season and takes place on Saturday, June 8th at 7:30pm and will be held at the First Baptist Church of Glendale. You can find more info here.

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THURSDAY’S WORKOUT

MENTAL TOUGHNESS

“Hang On For This One”

For Time:

Run 1000m

then

10 Rounds of:

1 Thruster (155/105)

2 Bar Muscle-Ups

3 Cleans (155/105)

4 HSPUs

then

Run 1000m

(40-minute cap)

FRIDAY’S WORKOUT

PRACTICE

A) Power Cleans

     Find a heavy 2-rep Power Clean

B) 4 Rounds on the 3:00

     Run 200m

     Max Reps of Pull-ups or Chin-ups (Strict)

     (Work capped at 1:30)

*** FREE 1/2-HOUR PERFORMANCE BREATH CLASS AT 12:00PM ON FRIDAY ***

 Merce Cunningham Studio (NYC)

10 Rules for Students and Teachers from John Cage

(courtesy of my fellow XPT-certified coach Lindsay Ashmun)

 

Rule 1:    Find a place you trust, and then, try trusting it for a while.

Rule 2:   (General Duties as a student)

Pull everything out of your teacher.

Pull everything out of your fellow students.

Rule 3:   (General Duties as a teacher)

Pull everything out of your students.

Rule 4:   Consider everything an experiment.

Rule 5:   Be Self Disciplined. This means finding someone wise or smart and choosing to follow them. To be disciplined is to follow in a good way. To be self-disciplined is to follow in a better way.

Rule 6:   Follow the leader. Nothing is a mistake. There is no win and no fail. There is only make.

Rule 7:   The only rule is work. If you work it will lead to something. It is the people who do all the work all the time who eventually catch on to things. You can fool the fans — but not the players.

Rule 8:   Do not try to create and analyze at the same time. They are different processes.

Rule 9:   Be happy whenever you can manage it. Enjoy yourself. It is lighter than you think.

Rule 10:  We breaking all the rules, even our own rules and how do we do that? By leaving plenty of room for “x” qualities.

Helpful Hints:

                        Always be around.

                        Come or go to everything.

                        Always go to classes.

                        Read everything you can get your hands on.

                        Look at movies carefully and often.

                        SAVE EVERYTHING. It may come in handy later.

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THURSDAY’S WORKOUT

PRACTICE

A) AMRAP 10:

     4 Thrusters

     2 BMU

     8 Thrusters

     4 BMU

     12 Thrusters

     6 BMU

     16 Thrusters

     8 BMU

Rest 5 Minutes

B) Partner Up!

     Partner A: 100m DBALL Carry

     Partner B: 100m Farmer Carry

     -Switch-

*6 Minute Cap*

C) Relay Style!

     Partner A: 800m Run

     Partner B: 800m Run

     Score = Total Time

FRIDAY’S WORKOUT

COMPETITION

“Freaky Friday”

AMRAP 30:

10 Burpees

10 DB Ski Swings

10 DB Renegade Rows

10 DB Thrusters

***Every 3 minutes, a Freaky Friday twist … ***

We talk a lot about breathwork at Oak Park and we use breathwork a lot, too. Mostly, we use breathwork during training to improve your performance. But we also use it as a tool to ramp up the body and the nervous system in preparation for training and we use it to bring the body back down after training to jump start the recovery process.

 

You can also use breathwork outside of the gym for a variety of situations. If you ever feel stress (who doesn’t?) or deal with anxiety, a few minutes of mindful breathing is probably the simplest and most accessible method for resetting during a stressful situation or when those anxious feelings come. The next time you are feeling particularly stressed or anxious, take 5-8 minutes to do this:

 

– Make a playlist of 2 or 3 of your favorite songs and start the music

– Find a comfortable position to sit or lay in (I like laying prone with knees bent)

– Close your eyes and place a hand on your belly

– Inhale gently through your nose, feeling your belly rise against your hand as you inhale

– Exhale calmly through your mouth or nose, with an almost audible sigh

– As you exhale, let your shoulders fall and relax your abs

– Continue gentle inhales through your nose and gentle exhales and begin to extend the length of your exhales so they are about twice as long as your inhales

– Continue this relaxed breathing pattern until your playlist ends

 

If you aren’t feeling especially stressed or anxious, you can also use this as a pre-bedtime breathing practice to set you up for great night of sleep. Give this a go this week and let me know how it goes.

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THURSDAY’S WORKOUT

PRACTICE

A) AMRAP 8:

     4-8 Strict Pull-ups

     12/9 Cals Assault Bike

B) “The Heiden V”

     Challenging technical lateral movements

C) Back Squat

     1 x 20

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

Annita’s Farwell

5 RFT:

5 Deadlifts (275/205)

15 Box Jumps

30 Sit ups (anchored)

E2MOM 9 OP burpees

Finish with 800m run

May is brain cancer awareness month and Gray Day is an annual workout fundraiser for brain cancer research held in memory of Leticia Ballesteros Abye. Her husband, Aman, hosts the fundraiser, which will go down this Saturday morning from 8:30am to 10:30am at the Santa Monica beach (at Hollister Ave.) Additional details are available at this link. This is a worthy cause that hits close to home for some of our members and if you have time to go out for a beach workout on Saturday, I encourage you to do so.

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THURSDAY’S WORKOUT

COMPETITION

For time:

Row 2,000m

*** LEADERBOARD WORKOUT ***

FRIDAY’S WORKOUT

PRACTICE

A1) 3 RFQ:

       :30 Assault Bike

       :30 Double KB Front Rack Hold

A2) 4 RFQ:

       :15 Active Hang / L-sit Hang

       :15 High Plank to Low Plank

B) 4 RFQ:

     8 Bulgarian Split Squats (each)

     2-4 D-Ball Over the Shoulder

C) EMOM 10:

     1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

*** There will be a free 30-minute Performance Breath class from 12:00-12:30pm on Friday ***

Reminder: John Hackleman will be here on Saturday to coach the 10am class. He will also be available for 1/2-hour private training sessions after the class. If you are interested in training with John, please contact your primary coach.

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THURSDAY’S WORKOUT

PRACTICE

A) Tempo Front Squat

     3 x 5 – 3310

     2 mins rest between sets

B) AMRAP 12:

     12 DB Push Press

     5-10 Strict Pull-ups

     12 MB Lateral Throws (6R/6L)

FRIDAY’S WORKOUT

COMPETITION

*LEADERBOARD WORKOUT*

For time:

Row 5,000m

 

Two days of Test Week remain in Cycle 20. I hope you have all found success in your Test Week efforts so far and that you are having conversations with your coach to plan your approach to Cycle 20 to maximize your journey through the cycle.

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THURSDAY’S WORKOUT

TEST

“Thomas V”

For Time:

4 Thrusters (95/65)

1 Rope Climb

8 Thrusters

2 Rope Climbs

12 Thrusters

3 Rope Climbs

16 Thrusters

4 Rope Climbs

(8-Minute Cap)

 

FRIDAY’S WORKOUT

TEST

“Barbara”

5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

Rest 3 minutes between rounds

Cycle 20 begins on Monday. You can preview the Test Week here. Use the Test Week to set the stage for the things you want to work on during the summer.  A conversation with your primary coach would be an excellent catalyst for deciding how best to approach test week and the cycle in general.

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THURSDAY’S WORKOUT

PRACTICE

A) ISO Dips

     4 x 6-8 (3 second hold in bottom)

B) Weighted Pushups

     4 x 6-8

C) QAMRAP 12:

     6 Inverted Barbell Rows

     12 Air Squats

     6 Single Arm Floor Press

     12 Jumping Squats (1 second hold in bottom)

FRIDAY’S WORKOUT

PRACTICE

A) Back Squat 5 x 5

B) QAMRAP 16:

     400m Run

     10 Windmills (5R/5L)

     2 Rope Climbs 

On Saturday, Steve Carcano and I went to Topanga for a 12-hour holotropic breathwork experience. It was wild, to say the least. Holotropic breathwork is a tool for personal growth and exploration.  It is intense and some people have likened their experiences with the breathwork as similar to their experiences with psychedelics. I haven’t had any psychedelic experiences, so I don’t have that frame of references. However, I found the whole event to be very cool. Each of us did a single breathing session that was 3 hours long, while the other person held space for and tended to the person breathing. Yep, three hours of intense breathwork non-stop. Weirdly, the time seemed to speed by and also drag on forever and also simultaneously not exist.

 

I drew some pictures afterward, in an attempt to catalog my experience. Nothing I drew made sense. I made some notes, too, but those are pretty jumbled.  It has been 4 days and I am still journaling and processing the thoughts and feeling I experienced on Saturday. I wish I could explain more, but it really is one of those things that needs to be experienced to be understood.

 

If you’re interested, you can learn more at: https://www.holotropicbreathworkla.com/

 

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THURSDAY’S WORKOUT

3 RFT:

Row 1,000m

20 Squat Cleans (135/95)

 

FRIDAY’S FUN WORKOUT

A) Ground Movement

B) Hanging & Vaulting

C) Ha-Vault-a Course

 

***NOTE: There is a FREE 30-minute breathing session at 12:00pm on Friday***

 

Just a reminder that John Hackleman will be bringing his unique training style to Oak Park on Saturday, April 13. Come experience John’s class and celebrate the end of Cycle 19 by punching and kicking your fellow classmates! John will be coaching the 10am class and offering a few half-hour private training sessions after the class. If you are interested in 1-on-1 or small group private training with John after the class, please get in touch with your primary coach to get that scheduled.

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THURSDAY

TEST

“Tom”

For time:

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

Power Cleans (135/95)

DB Thrusters (50/35)

(16-minute cap)

FRIDAY

TEST

5 Rounds for Fewest Breaks:

4 Toes-to-Bar

3 Pull-ups

2 Chest-to-Bar Pull-ups

1 Bar Muscle-up