August Recovery Sundays continue this weekend with a new twist: Yoga with Coach Shirley. Breath Class will run from 11:15am to 12:00pm. At noon, Shirley will lead a 1/2 hour yoga session, followed by Fire & Ice exposure at 12:30. Treat yourself to some restorative breath and movement, and set yourself up for an amazing night of relaxation and recovery with the ice bath and sauna.


If you’re coming, bring a yoga mat, your swimsuit and towel, and a 20-lb bag of ice. Hope to see you Sunday!





Singer in Destiny’s Child. Always in Beyonce’s shadow, but eventually stood on her own two feet with a successful career.

4 Rounds :30:30

Shadow Boxing – Jab & Bob Squats

Shadow Boxing – Jab Jab Cross Rev Lunges

Shadow Boxing – Upper Cut & Hook DU’s




In 5 minutes, Row for Max Meters

Rest 4 minutes

In 4 minutes, Hold High Plank for Max Time

Rest 3 minutes

In 3 minutes, Bar Hang for Max Time

Rest 2 minutes

In 7 minutes, Run 800 meters

Then, in time remaining, Max Thrusters (95/65)

Score: Combined total meters, time (in seconds) & reps.

Fire & Ice will return this Sunday after Breath Class. Come for a good workout at 8, 9, or 10am. Stay for Breath Class at 11:15 to calm your body and mind and after the workout and to learn some breathing techniques for handling the sauna and ice bath. Then, challenge yourself to take a dunk in the ice bath and recover with your friends in the sauna. Fire & Ice will start at 12:15pm. Bring your swimsuit, towel, a bag of ice, and a friend!




5 RFT: Run 400m

10 Split Squat into Pivot Reverse

5 Deadlifts (315/225)

5 Muscle-ups




1994 Olympic Figure Skater who, at 25, got clobbered in the leg by Tonya Harding’s people.



10 Bird Pickers with Plate

10 Skater Jumps

10 Box Jumps (28/24)

500m Row

Score is number of reps PLUS style points

As part of our pre-workout warm-up and mobility, we will often use a rubber band (usually the medium-sized green one) to assist in mobilizing our shoulders, hips, or ankles. Do you ever wonder why we use the bands?


Our joint capsules – the ligaments, bone, and cartilage that make up a joint – can get tight and short when the joint is held in a bad position for long periods of time. Imagine that you sit at a desk or in a car most of your day. Your shoulders are likely rounded forward and the fronts of your hips are likely short and tight. Sit like this for long enough and it becomes difficult to get the shoulders into a stable, externally rotated position and to fully extend the hips. Sound familiar?


We can use the mobility balls, the foam rollers, and stretching to try to feed slack to the shoulder by getting some space in the pecs, and we can work on lengthening the front of the hip (couch stretch), but that only addresses the musculature around the joint and not the joint itself.


To address proper functioning of the joint capsule, we need to create space within the joint to allow movement. Physical therapists like Dr. Kelly Starrett, friend of the gym and creator of Mobility WOD, whose work our coaches have studied in depth, do this manually for patients, but Kelly believes that all humans should be able to perform basic maintenance on their own bodies. Thus, Kelly has introduced the banded distractions to us as a tool for creating this space for ourselves.


When we use the mobility bands, we can set them up so they pull the joint surfaces apart so that we can reset the joint into a good position. We can use the bands to encourage motion through the joint capsule to help restore good articulation of the joint. We can also use the bands to force the joint into a good position and then add rotation or movement of the joint in the good position.


Once we’ve addressed the positioning of the joint, we can then train and strengthen the joint through good movements in good ranges of motion. Doing this consistently over time is essential for proper joint function and the health of the joints.


(For more details on the role of joint distraction in joint mobilization, see Dr. Kelly Starrett (2015). Becoming a Supple Leopard, p.136-137.)




“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*





5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minute Rest

We will be providing a challenging, new experience this weekend and I encourage all of you to join us. If you showed up last week, you know what I am talking – ice and heat. Many of you had questions last week about why we would do it, and I am sure many of you who haven’t experienced it yet are also curious about why we would willingly sit in a hot sauna or choose to immerse ourselves in icy cold water.


We train hard at this gym. Most of us train 5-6 days per week and some days it is very challenging. That training is a stressor on your body. Adaptation comes only from stress, but the adaptations most of us are seeking (increased health, fitness, and wellness) only come when our bodies recovery from the stresses of training.


But how well do we recovery? Do we recover with the same intensity, the same consistency as we train? Simply put, No. Not really, and we all know it. The answer needs to be Yes. If we are serious about how we train (and we are) and we are actually committed to our fitness goals, the answer needs to be Yes. Recovery begins with sleep, hydration, and proper nutrition — all of which is fodder for many other posts. If we have those dialed in, we can also add in active and passive recovery methods, including cold water immersion and heat exposure. I want to offer some insight into why we would supplement our recovery with these tools.


Just as training is a stressor, thermal exposure protocols also stress us. It is deeply uncomfortable psychologically and physiologically, and that is why we do it. 


Ice and heat are psychological stressors: the extreme temperatures cause discomfort, which creates vulnerability. Within this vulnerability, we build resilience. Learning to control the mind and our stress responses in these extreme environments can transcend into other areas of our life. Simply put, there is a large psychological payoff from doing things that suck.


Ice and heat are physiological stressors: studies suggest that the extreme temperatures (which our ancestors once routinely dealt with as a part of life) are unique stressors that may activate adaptations we may not be able to access in other ways. Some of the benefits associated with ice and heat include improved blood flow, reduced inflammation, and improved muscular and cardiovascular recovery. In short, you will feel amazing afterward.


If you choose to join us on Sunday, you will do something that is mentally confronting, physically challenging, and just plain hard. It is going to be very uncomfortable, But that’s what we do! People like us do things like this. We choose discomfort, because from that challenge comes growth.




A) Death by Sucka Punch Foo’

B) 5 Rounds on the 4:00 for Quality:

     2 Rope Climbs

     4 Man Makers

     8 Double Paralette Lateral Hops



A) Back Squats (deload)

     3 x 10


     800m Run

     6 x 10m Sled Push

     400m Run

     4 x 10m Sled Push

     200m Run

     2 x 10m Sled Push

     Then Max Push-Ups until the 20-minute cap.



Folks! Coach Shirley will be leading a free yoga class on Friday night at 7:45pm. Bring your yoga mat and a friend and start the weekend feeling flexy and bendy. If you want a double-dose of free on Friday, come at noon for a free 1/2-hour performance breath class with Coach Matt.




A) 5 Rounds on the 3:00

     :20 Low Plank

     2 Hang Power Cleans + 1 Squat Clean (~70%)

B) For Quality:

     4-8-12-16 reps of:

     Strict Pull-ups

     Front Squats (115/95)

     ***200m Run on the 3:00***



“Franklin Hill Light Hunt”

Saturday presents an interesting opportunity for the adventurous soul – a trifecta of fitness. Were one daring, one could take CrossFit class with Coach Jared at 9am, stay for John Hackleman’s martial arts fitness class at 10am, and finish off with bodybuilding with Coach Nick at 11am. Not for the faint of heart, but not a bad way to spend a Saturday!




Mins. 0-2


60/40 Cal Ski

Mins. 2-6


20 Wall Balls (20/14)

20 DB Snatch (50/35)

Mins. 6-12


10 C&J (135/95)

10 Lateral Burpee Over Bar

Mins. 12-20


400m Run

60/40 Cal Row

200 Double Unders

Score = Total Reps




B) Monkeying Around

C) For Quality:

     400m Run

     — then

     3 Rounds of:

     12 Ring Rows/Inverted Rows

     20 See Saw DB Thrusters

     — then 800m Run

Regret.  It is a normal human emotion and an unavoidable companion to reflection. It is also very powerful, and if we are not mindful of its influence, regret can infect the present and steal our joy. I don’t want that for any of us, and so I offer this quote (attributed to a Chinese proverb) for your consideration:


“The best time to plant a tree is 20 years ago. The second best time is now.”


Many of us at Oak Park are new to our physical practice. Certainly the vast majority of us are new — novices, really — to strength training, gymnastics work, and the Olympic lifts. When the challenges of developing our strength, our gymnastics skills, and our barbell prowess get in our heads, it can be easy to get discouraged and fall into the trap of ruminating on all the “what ifs” and “should haves.” We fixate on all the things we did not do and all the things we cannot change, and the satisfaction we might otherwise find in our fitness journey gets soured or even erased. That is no way to live.


When you find yourself (or a friend) sinking into regret, remind yourself that not even God can change the past. When it comes on, acknowledge the feeling (without judgment) but instead of dwelling on the immutable past ask yourself, “What good can come from this? What will I do differently? Will I choose to do my best in this moment so that future me will not feel this same regret?” Build this habit over time and I believe you will find that there is so much more joy in your life.


(The intentional typo in the title is for Zach, who I hope celebrates his birthday today with No Regerts.)




A1) Power Cleans

       2 reps @ 60%

       2 reps @ 70%

       2 reps @ 75%

       2 reps @ 80%

A2) Clean Pulls

       4×3 @ 90%

B) Progressive Watt / Squats (3 Rounds on the 4:00)

     Round 1

     :60 AS Bike @ 70% G2

     :60 Max Air Squats

     Rest 2:00

     Round 2

     :60 AS Bike @ 80% G4

     :60 Max Air Squats

     Rest 2:00

     Round 3

     :60 AS Bike @ 90% G5

     :60 Max Air Squats



The Beep Test!

When you run Franklin Hill tomorrow, run hard. Run fast. Run with some awareness of your surroundings. Listen to the explanation of the route and know your turns (they’re all right turns). If you have questions, ask. If you’re uncertain, please do not run 20 blocks toward the ocean before you consider that maybe you missed a turn somewhere.




“Franklin Hill 5K”



A) 4 Rounds :30:30

     Strict Pull-up

     DB Bench Press

B) Tumminello MB 8 (Diz’s Tempo Version)

     4 Rounds:

     8 Tempo –> Explosive Thrusters

     8 OH Throws

     8 Lat Throws (each side)

     8 Slam Balls

     3 mins rest

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

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





3 RQR:

2:00 Work  :30 Rest

Partner Stations:

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

SA Thrusters

Lateral Plank Walk

Box Jumps



A) AMRAP 10:

     200m Run

     25 Push-ups

B) Bench Press

     Build To A Heavy 5

C) Back Squat


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.




“Hang On For This One”

For Time:

Run 1000m


10 Rounds of:

1 Thruster (155/105)

2 Bar Muscle-Ups

3 Cleans (155/105)



Run 1000m

(40-minute cap)



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)