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

Many of you know Nancy Yaeger, but I don’t think many of you know her daughter, Caroline. Caroline has primarily worked with Char on developing her running skill and capacity, though you have probably seen her occasionally in class during the summer months. Caroline is putting her running to the test while raising money for the Dana-Farber Cancer Institute as she prepares to run the 2019 Boston Athletic Association Half Marathon. The race in October 13, 2019, and a link to Caroline’s fundraising page is here. Please check it out and donate if you are able.

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THURSDAY’S WORKOUT

COMPETITION

Franklin Hill “6 on the 6:00”

FRIDAY’S WORKOUT

PRACTICE

A) Front Squat 7×6 @ 70% of 3 RM

B) 3 RFQ:

     16 (8 per) Farmer Thrusters (45/30)

     0.7 mile Assault Bike

     100m Sprint

     100m Recovery

I have really enjoyed the last several weeks as our community has embraced the experience of breathwork and fire & ice on Sundays. If you are looking to explore the benefits of these modalities for training and recovery, I will be offering Breath & Exposure Workshops 3 times in September. These workshops will include education on the science behind the breathwork and thermal stress exposure, as well as the logistics of using the sauna and ice baths. Each session will begin with an exploratory breathwork session followed by fire & ice exposure. The workshops will last about 90 minutes and sign-ups will be limited to 12 people. The first workshop will be this Saturday, September 7, from 12:30-2pm, at Oak Park. If you want to sign up or have questions, please email me at matt@oakparkla.com.

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THURSDAY’S WORKOUT

COMPETITION

“Working 9 to 5”

For time:

200m Row

9 OH Squats (135/95)

300m Row

8 OH Squats

400m Row

7 OH Squats

500m Row

6 OH Squats

600m Row

5 OH Squats

FRIDAY’S WORKOUT

PRACTICE

A) EMOM 12:

     1 Power Clean + 2 Hang Power Cleans + 2 Split Jerks

B) AMRAP 16:

     200m Run

     16 Deadlifts

     12 Pistols (alternating)

So many options for health, fitness, and wellness await you tomorrow and next week!

Friday, August 30 – In addition to our regular schedule, Lindsay Ashmun will be teaching GroundControlFlow on Friday, 9:00-10:30am. Make plans to attend this amazing class.

Monday, September 2 – No regular classes! Labor Day Community Workout, 9:00-10:00am. Bring family and friends. Fire & Ice will follow the workout. For those of you who haven’t had a chance to experience breath, fire & ice as a recovery protocol, this is a great opportunity to check it out.

Friday, September 6 – Friday Night Yoga with Shirley begins! 7:45-8:45pm. Close out your week with restorative breath and movement flow with Coach Shirley.

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FRIDAY’S WORKOUT

MENTAL TOUGHNESS

10 Rounds for max meters:

Row 1:40

Rest :20

Will you choose to give your best effort on every round?

SATURDAY’S WORKOUT

“THE HOLY TRINITY”
Courtesy of BOBBYMAXIMUS
For quality reps in 30 Minutes:
Max Pull Ups (strict)
Max Push Ups
Max Dips
Any rep structure or set. Total Reps recorded.
*Also known as the “Benet blew his ACL out playing soccer” workout*
SUNDAY’S WORKOUT
“Triple Deuce”
For time:
Run 2,000m
Row 2,000m
200 DUs
MONDAY’S WORKOUT
Labor Day Community Workout
Just show up, it will be fun.

I was given some great advice a few days ago and I wanted to share it with you all:

 

Assume that every person and every circumstance you encounter is conspiring to make you successful.

 

We have lots of cool stuff coming up this week and next – all of it part of our conspiracy to make you successful. Lindsay Ashmun will be here on Friday to teach GroundControl Flow (9:00-10:30am). Our Community Workout + Fire & Ice on Labor Day Monday (workout starts at 9:00am). And…Friday Night Yoga with Shirley begins September 6th at 7:45pm.

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THURSDAY’S WORKOUT

PRACTICE

A) Muscle-Up Drills

B) QAMRAP 27 (Teams of 3)

     P1-200m Run

     P2 – TGUs

     P3 – 3 D-Ball Cleans Over a Barbell + D-Ball Squats for remaining time it takes the running partner to come in, then switch posts

 

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

10 Rounds for Total Distance:

Row 1:40

Rest :20

Will you choose to commit to your best effort on every interval?

 

BONUS FRIDAY CLASS!

GROUNDCONTROL FLOW with Coach Lindsay Ashmun

One class only @ 9:00-10:30am

We are halfway through Cycle 21 Test Week, the last cycle of 2019. A couple of fun tests remain and all of us can find some value in testing what’s to come on Thursday and Friday.

 

Want to test your power and athleticism? Come in on Thursday and storm through box jump overs and power snatches. Want a test of skill, strength, and control? Come Friday and challenge yourself with the gymnastics workout. If you’re working on your nutrition and looking to improve your body composition, this will be a great one to re-test in November because nothing makes bodyweight movements easier than less body to move!

 

Finally, if you are training hard (and you are) but you’re not giving effort to your nutrition, sleep hygiene, mobility, and recovery — you are leaving performance on the table. To that end, we are doing breath, fire and ice for Recovery Sunday this Sunday. If you’ve done it, you know how amazing you feel after. If you haven’t done it, then get in here and do it. Breath at 11:15am, Fire & Ice at 12:15pm. Bring a swimsuit, towel, and a 20lb bag of ice.

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THURSDAY’S WORKOUT

TEST

For time:

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

Box Jump Overs (24/20)

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

Power Snatch (95/65)

FRIDAY’S WORKOUT

TEST

5RFT:

12 Pistols (alternating)

8 Dips

6 Burpee Box Jumps (24/20)

4 Bar Muscle-Ups