And so another week of physical separation and online training comes to a close. It was great to see so many of you in the live stream classes this week and in response to your feedback we are adding a weekday 6PM Live Stream beginning Monday. This week, Coach Matt will be leading the 6PM Live Stream class. You may see some familiar faces in the 6PM class, including Coach Jen and Andy & Maggie – all at appropriate social distances. Thursday night’s Live Stream & Chill was a big success and we will continue to add more of those classes as well. You can chill with Coach Diz on Mondays, Coach Matt on Wednesdays, and Coach Shirley on Fridays. 

 

So guys, this is the situation for now – but probably not forever. Maybe it isn’t ideal, but we can still connect. We can still play. And we can still grow. We just can’t do it while touching each other.

 

PS – If you are in the live stream classes and you notice a friend who isn’t there, please share this post with them and let them know you miss them.

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Links!!!!!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

 

As we head into the weekend, the coaches are hard at work to push additional video content to the site. We will have a live Zoom call at noon tomorrow where you can join in and do the workout with our community. Additionally, we are archiving the live workouts and providing yoga and breathwork videos here. I would love to have more of you guys join us for the live workouts and I believe we will soon be rolling out live Zoom classes in the mornings and potentially evenings as well (will update you when I know more). In the meantime, if you would like to check out a kettlebell or a pair of dumbbells from the gym so that you can participate in weighted workouts at home, please contact your primary coach as soon as possible.

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SATURDAY’S WORKOUT

Mental Toughness

For time:

21-15-9

Thrusters (DBs, KB, broomstick, or your neighbor’s cat – you choose!)

Burpees 

SUNDAY’S WORKOUT

Recovery

Get yourself outside!

So much to say about the last few days – social distancing, glitches with the 12pm live feed, the deep love and connection I feel for and from my fellow coaches. So much to say, but not the energy to put sufficient effort into writing to do my thoughts and feelings justice. I am tired. And I was reminded by Shirley today that “the better recovered you are, the more productive.” And with her words in mind, I am going to cut it off here and just say this:

  • We are continuing to improve the daily 12pm live feed (go here to watch)
  • I sincerely appreciate each and every one of you
  • The messages of support and the constructive feedback I have received this week are so appreciated
  • There will be breathing sessions uploaded tomorrow
  • If you need something from this coaching team, please just ask

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THURSDAY’S WORKOUT

COMPETITION

AMRAP 25:

800m Run (2x around the block)

100m Heavy Object Carry (Find a HEAVY object to bear hug and carry!)

15 V-Ups or 30 Sit-ups

FRIDAY’S WORKOUT

PRACTICE

A) TEMPO SQUATS

     Front Squat 5×2 @ 33×3 – You choose the load!

—or—

     Air Squat 5×5 @ 55×1

B) AMRAP 10:

     8 Pull Ups or some type of horizontal pull (Be creative!)

     10 Candlestick Roll to Pistol (alt)

     12 Elevated Push Ups

—immediately into —

     RUN As Many Meters As Possible for 4 Minutes

Today has been a hard day for all of us, but a necessary one for the safety and well-being of our community. In accordance with an executive order issued by the City of Santa Monica, Oak Park will be closing our facility at 1431 Lincoln Blvd. temporarily, effective at 12pm today. You guys will absolutely be the first to know when we will be reopening the facility. For now, I am happy to report that we have not received any information to indicate that anyone who has tested positive for covid-19 has been in the gym.

 

Though our facility will be temporarily closed, the Oak Park coaching team will be here to continue guiding your fitness. We will continue to program and make the daily programming available to you via the website. Beginning tomorrow, we also will be live streaming daily workouts at noon through Vimeo. We will offer these fun, live workouts and a library of recorded breathwork, yoga, and workout videos to our members for free at this link. Additionally, we are offering members the opportunity to check-out equipment from the gym to take home and use for these free online workouts (and any other fitness activities). You can contact your primary coach to arrange to pick up equipment.

 

In the coming weeks we will also be bringing you fun and interesting ways to maintain your health and fitness during this difficult time. Never has community and connection felt more important, and our coaches are committed to keeping this family together and keeping you fit and finding ways to have fun through it all. Speaking of fun…Coach Diz has created a “Lockdown Bingo” game that I encourage you to play and invite your friends to play. You can download and/or print the Lockdown Bingo card here and the challenge is to see how many of the activities you can complete in the next two weeks. Even if you are a competitive completionist, this is going to take a long time to complete!

  

Thank you all for your love and support. We will continue to update you on these events as details unfold.

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TUESDAY’S WORKOUT

PRACTICE

Dumbbell Version:

Time Cap: 20 Minutes

55 HEAVY DB or KB Deadlifts – You choose the load!

55 Wall Balls (20/14)

55 Calorie Row

55 HSPU

 

At Home Workout:

Time Cap: 20 Minutes

55 Hinge – Use something from home. Be creative

55 Air Squats

800m Run

55 Push Ups

 

WEDNESDAY’S WORKOUT

PRACTICE

Dumbbell Version:

A) E2MOM for 6 Rounds

10 DB Squat Cleans – You choose the load!

B) 3RFQ

:30 DB Push Press

:30 DB Row

:30 Box Jumps

:30 Line Drills (“Suicides”)

:60 Rest

 

At Home Workout:

A) EMOM 12

Min. 1: 5 Tuck Jumps

Min. 2: 10 Jumping Squats

B) 3RFQ

:30 Clapping Push Ups

:30 Chin Ups

:30 Jumping Lunges

:30 Line Drills (“Suicides”)

:60 Rest

Oak Park Family,

As many of you know, the Coronavirus is starting to make its way around the world, and some cases have hit US soil in recent days and weeks. First and foremost, Oak Park takes the safety and well-being of our students and employees very seriously. The situation is changing daily, and we are watching it closely so we can be prepared to take all proper precautions to make sure everyone feels safe. 

Our cleaning procedures are already comprehensive, but given the current situation, we are increasing our in-place processes to keep our facilities a safe and welcoming environment for everyone. We are increasing our professional cleaning schedules, and have updated and increased our in-house cleaning by the coaching staff to clean and sanitize frequently touched surfaces, props, and equipment. It is imperative that we all stay diligent about wiping down all equipment after use.

Please remember to wash your hands with soap frequently for at least 20 seconds. Use sanitizing gels and wipes often. 

If you are experiencing symptoms of illness, from the common cold to the flu, please refrain from coming into the gym. While this is always true, our vigilance now is so important and we look forward to working together with our students to maintain the highest standards of cleanliness and safety. 

A couple notes to help ANY sickness from spreading:
 – Wash hands with soap often. Here’s a video from the CDC on proper hand washing. 
 – Stay home if you are sick.
 – Cough into your elbow or into a tissue, not your hand.

Here is a comprehensive tip list from the CDC specifically connected to prevent the spreading of COVID-19.

We will continue to keep you informed if anything changes. 

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TUESDAY’S WORKOUT

COMPETITION

“Isabel”

For time:

30 Snatches (135/95)

WEDNESDAY’S WORKOUT

PRACTICE

A) Front Squats

     5×3 @ 85%

B) For Time:

*12*9*6*

Muscle-Ups

Push Press (95/65)

*4x20m shuttle sprints on turf

How amazing is this new space?! I appreciate your understanding of the work-in-progress situation as we finish up all the details. Flow Water should be operational today. We are talking to an engineer about expanding the number of spots in the parking lot. There will be more options for retail beverage and snack purchases soon. The showers work! Mirrors are coming in soon.

 

I really dig the vibe of 1431 and I also know that we have some work to do to fully inhabit this space. As the manager of Oak Park, I want to ask this of you: If you see a problem or if you think there is an issue we need to address please point it out. And point it out in a way that indicates how you would like the issue resolved, i.e., provide feedback that can be used to resolve the issue, don’t just complain. Complaining isn’t helpful. It just isn’t. And it’s not attractive.

 

I am not asking you to withhold criticism of the gym, the facility, the coaching team, or any other aspect of Oak Park. What I am asking, though, is to follow the lead of Michelangelo and “criticize by creating.” Let’s all work together to create a masterpiece of this new space.

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TUESDAY’S WORKOUT

PRACTICE

A) 5 Rounds:

     2 Squat Cleans + 2 Front Squats @ 85-90%

     *Not TnG

B) 3 Rounds on the 4:00:

     1:00 Row for Max Cals

     1:00 Burpees OTR

WEDNESDAY’S WORKOUT

COMPETITION

“Jack”

AMRAP 20:

10 Push Press (115/80)

10 KB Swings (24kg/16kg)

10 Box Jumps (24/20)

http://

 

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MONDAY’S WORKOUT

PRACTICE

A) Front Squat

     5×3 @ 80%

B) EMOM 5

     2 Power Snatch + 1 Squat Snatch

C) AMRAP 10:

     200yard Run

     16 SA KB Swings (8 each side)

     10 Inverted Shoulder Taps or 30-second HS Hold

TUESDAY’S WORKOUT

PRACTICE

A) 5 Rounds:

     2 Squat Cleans + 2 Front Squats @ 85-90% *Not TnG

B) 3 Rounds on the 4:00:

     Row 1:00 for Max Cals

     Burpees OTR up to 2-min Cap

Nothing profound, just a picture from my latest morning walk on the beach. It is interesting, the things you see when you are really looking. #noticewhatyounotice

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THURSDAY’S WORKOUT

PRACTICE

A) 1 1/4 Front Squat

     6×3 @ 70% of 3RM

B) 4 Rounds on the 4:00

     200m Run

     15 Push Press

     5 Bar Muscle-Ups

FRIDAY’S WORKOUT

PRACTICE

5 RFQ:

Row 500m

10 Dips

10 Pull-ups

10 Deadlifts

I have spent almost three years in Kenny Kane’s Incubator of Intentional Sustainable Growth and Human Performance (“KKIISGHP” or “Oak Park” for short). In 2019, with the incubator turned up to “high” I started pecking my way out of my shell. I tumbled out of the shards of my once-comfortable shell into a year of massive and chaotic growth. Though I count all of the experience of last year as good – it was the best year of my life, hands down – that growth has been uncomfortable. Some of it has been really uncomfortable! In the midst of all this growth, I have been experiencing some anxious feelings. These emotions are new to me and lately have been occupying a lot of my mental real estate – to the point where it has felt like my usual tools for self-regulation – mindful breathing, journaling, time in nature, working out – were not really helping me cope with the anxiety. In fact, in the last few weeks my anxiety ramped up significantly and I was acutely aware of just how ungrounded and unsteady I was feeling.

 

But recall my blog post from last week: awareness trumps habit. Routinized behaviors can support growth, but routine itself only takes you so far. What happens when you are not paying attention and your new routine suddenly looks like 1,000 milligrams of caffeine per day? Well, what can happen is that your lack of awareness meets your mindless consumption of two and one-half times the FDA’s recommended maximum daily intake of a drug which, when over-consumed, can cause anxiety, nervousness, restlessness, insomnia, excitement, psychomotor agitation, and dysphoria. Oh, right. Pay attention. Actually pay attention. Pay attention to what you are putting in your mouth, because maybe, just maybe, your anxiety is not (entirely) because of your insecurities or all the change in your life. It could be that you are overdosing on an anxiety-inducing drug and making life, which is challenging enough as is, more difficult than it needs to be.

 

When I finally connected the dots and realized I have been spending far too much time at coffee shops in the last few weeks, I had a good laugh with Kenny about the outrageous amount of caffeine I was consuming. And then I cut it back. Way back. I’ve been tracking my caffeine intake and keeping it to under 200 milligrams per day – enough to enjoy the ritual of drinking a coffee, but not enough to cause the unmanageable panic of three weeks ago. New habit, new ritual, but now with more awareness. The anxious thoughts are still there, sometimes, but they are far easier to manage without the added stimulus (thanks for the pun Jamie!) of stimulants.

 

Pay attention. (PS – This sure sounds like it is related to that pesky concept of context.)

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THURSDAY’S WORKOUT

COMPETITION

Find your 1RM Deadlift

FRIDAY’S WORKOUT

PRACTICE

A) Back Squat Tango Tempo

     5-5-5-5

B) 3RFR&C :30:30

     Wall Balls

     Kettlebell Swings

     Pull-Ups

     Assault Bike

How do you get better at something? By practicing the thing. Sometimes practicing another thing will help facilitate the first thing you wanted to get better at. You following me? Good. 

By working on improving your weakest link – the end result will improve. I promise. How do I know? Because I have done it, been through it and suffered when skipped the foundation or taking the shortcut so to speak. So please do not do that. Use the new year as a blank page to start working on the improvement you are aiming for. Don’t “cherry pick” workouts. If you favour power and strenght with a barbell, choose glycolytic or oxidative training a few times per week. If you favour oxidative training, like long distance running or swimming, choose lactate shuttle or power training. Why? Because you will be a more rounded, mentally and physically stronger and well adapted athlete. Practice the thing that you prefer not to do. It will strengthen your weakest link. 

 

Tuesday’s Workout:

Competition

3RFT:

25 Toes 2 Bar

50 DUs

25 DB Front Squats (40/25)

 

Wednesday’s Workout:

Practice

A) EMOM 10 3 Position Squat Clean (Top Down) @ 60-70%

B) 1,000m Row

— 5 Rounds

20 DB Push Press

10 Lateral burpees

— 500m row