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.

_______________________

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/

 

______________

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.

___________

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

Oak Park is partnering with legendary martial arts instructor John Hackelman to bring his unique training style to Oak Park on a regular basis. Beginning on Saturday, April 13, and continuing on the second Saturday of each month, John will be coaching the 10am class and offering a few half-hour private training sessions after the class. If you were fortunate enough to train with John the last time he was here then you know how much fun his class is. If you missed it, you will have a chance to experience John next weekend. 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.

___________

THURSDAY

PRACTICE

5 Rounds on the 4:30

(3 Minute Cap)

:60 Ski Erg for max cals

9 T2B

D-Ball Ground To Over Shoulder = # of Ski Erg cals

Score is differential between Ski Erg cals & D-BALL reps

 

FRIDAY

COMPETITION

4 RFT:

Run 400m

12 Deadlifts (225/155)

15 Hand-release Push-ups

 

A few people have asked recently in class whether they should be rowing differently when they are rowing for calories instead of rowing for meters. The answer I have given is, “No.” And here is why:

 

Whether you read the kilogram side of your kettlebell or the pounds, that hunk of metal weighs the same when you swing it. When you’re driving a car in France, the car isn’t going faster because it reads kilometers instead of miles. Similarly, what is displayed on the monitor of your rower is just a unit of measurement.

 

What changes on the erg when you press a button on the monitor to switch from meters to calories? Nothing. Meters and calories are just measures of the work you’re doing. One is a measure of power expressed as a distance (meters), the other is a measure of power expressed as energy output (calories).

 

You don’t power clean differently when you’re loading the barbell with kilo plates and you don’t drive differently just because the car is reading kilometers. The work is the work, the power output is the power output, and efficiency will be rewarded regardless of how you measure the work. Keep this in mind as you row: You don’t need to pull harder or set the damper higher just because you’re rowing for calories. You need to remain efficient and focus on proper mechanics.

_______________________

THURSDAY’S WORKOUT

PRACTICE

A1) EMOM 10: 1-5 Strict Chest-to-Bar Pull-ups

A2) EMOM 10: 5 Tempo Goblet Squats (321x tempo)

A3) Ski Erg for max distance in 10 minutes

 

FRIDAY’S WORKOUT

PRACTICE

A) Box Squats

    10 x 2 @ 70% + 30lbs

B) 50-40-30-20-10 reps of

     Double Unders

     Chair Sit (seconds)

     (12-minute cap)

CrossFit Games Open Workouts 19.1, 19.2, and 19.3 are in the books. Two weekends and two workouts remain. Make a point to get into the gym on Saturday to attack 19.4. Do not be dissuaded by the movements – like everything else, it can be scaled to your capacity. Choose to do these challenging workouts, because people like us do things like this.

___________

THURSDAY

PRACTICE

A) 6 RFQ :40:20

     Double Unders

     C2B Pull-ups

B) 5 Rounds of: AMRAP 2:

     10 Hang Power Cleans (135/95)

     15 DB Thrusters (50/35)

     Rest 1 minute between rounds

FRIDAY

COMPETITION

Franklin Hill “Up, Over, Around and Up”

2 Rounds on the 15:00

I was listening to The Knowledge Project podcast this morning and the guest on the show was Howard Marks, the billionaire investor and co-founder of Oaktree Capital. He was describing the culture at his company and the mindset that they have cultivated, to which Mr. Marks attributes much of their success. Speaking about his relationship with his business partner of 20+ years, he said, “We are unusually supportive of each other. . . Neither of us has ever said to the other one,  ‘Boy that worked out badly. You did a stupid thing.’ This is not an activity where you can bat a thousand. . . If you have an organization which second-guesses your mistakes, you create an organization that is mistake averse. . .[Instead,] we have cultivated the ability to distinguish between bad decisions and bad outcomes.”  He explained that you cannot really blueprint a step-by-step recipe for this sort of supportive relationship, but you can cultivate a mindset that recognizes the inherent uncertainty in the world (or financial markets) and doesn’t confuse bad outcomes with bad decisions: “Improbable things happen all the time and probable things fail to happen all the time, because the world is an uncertain place. We are going to make decisions that don’t work. . . In the short run, a good decision that didn’t work can look a lot like a bad decision. But we have a mentality that recognizes that and doesn’t criticize people when good decisions don’t work out.”

 

My hope is that we are cultivating a similar mindset here – that people aren’t afraid to make mistakes (provided that we are learning from them), and that we as coaches and athletes can learn to distinguish between bad outcomes and bad decisions – and that our enjoyment of the training experience isn’t overly connected to the outcomes (given the uncertainty of the world) but is strongly connected to the good decisions made in the process.

____________

THURSDAY

COMPETITION

“16.1 – ish”

AMRAP 20:

OH Plate Walking Lunges (45/25)

10 Burpees to a Plate

OH Plate Walking Lunges

10 Pull Ups

 

FRIDAY

PRACTICE

A) QAMRAP 8:

     8 Bulgarian Split Squats (each leg)

     8 Single-arm DB Push Press (each arm)

B) EMOM 8:

     Odds: Ski Erg cals

     Even: DB Thrusters

     (Breath Gear Priority)

C) “Choo-Cha”

     FQT:

     15-10-5 reps of:

     Ski Erg cals

     DB Thrusters (50/35)

    (5-minute cap)

I saw him today. Here! If you happen to see him, please let him know how glad we are to see him again. Welcome back, Kevin!

________________________

THURSDAY’S WORKOUT

PRACTICE

A) Core/Muscle-Up Feast

B) Box Squats

C) FQT:

     30 Seesaw DB Thrusters

     15 Dips

     20 Seesaw DB Thrusters

     10 Dips

     10 Seesaw DB Thrusters

     5 Dips

 

FRIDAY’S WORKOUT

PRACTICE

A) Team Ski-Erg Race!

B) 5 Rounds on the 3:00

     :60 Max Unbroken Toes-to-Bar

     :60 Max D-Ball Chest Hold

     :60 Rest

 

We are hosting a Kettlebell Kitchen refrigerator as a pick-up point for their meal delivery service. Deliveries will begin next week. Like Territory Foods (which we will continue to host), the meals will be available for pick-up on Mondays and Thursdays. If you are looking for a convenient and affordable way to get your nutrition dialed in, this may be a good solution for you.

 

Member Benefits:

  • Customized dietitian built nutrition plans based on macro, calorie and performance needs – free of Gluten, Soy, or Dairy
  • Convenience, save time over weekly meal prep and or daily cooking
  • $25 off first two orders
  • Order a la carte or choose a package of meals
  • Free 30 min dietician consultation with the purchase of a personalized meal plan 
  • Choose from 10 different meal plan options including Fat Loss, Muscle Gain, Sports Performance, Pure Paleo, Keto, Vegetarian/Vegan, and more

 

Discount Code:

            OAKPARK– $25 off first two orders

 

Coach Kevin Kurz is a representative for Kettlebell Kitchen and he will be providing some samples of KBK meals during Alyssa’s 30 for 30 Event next weekend. If you have specific questions about how KBK works, he’s the man to get in touch with.

____________________________

THURSDAY’S WORKOUT

COMPETITION

Franklin Hill

“Up Over Around and Up”

2 Rounds on the 15:00

 

FRIDAY’S WORKOUT

PRACTICE

A) Box Squat

 

B) Open Prep

     5 Rounds of:

     AMRAP 2:

     30 Double Unders

     15 Power Snatch (75/55)

     Rest 1 minute between rounds

 

Sunday’s Workout

AMRAP 22

Hang
Jump
Crawl
Balance
Run

“If the body is neglected or pampered, it becomes a treacherous ally. Discipline the body [through physical practice] and the mind [through breathwork]. This is a sure step to self-realization, which frees you from the dichotomy of pleasure and pain.” B.K.S. Iyengar, Light on Pranayama

____________________

THURSDAY’S WORKOUT

PRACTICE

A) EMOM 15:

     Min 1: Strict Pull-ups (single set)

     Min 2: Core/Midline

     Min 3: More Core

B) 5 Rounds for Consistency:

     :60 Ski Erg (cals)

     :60 DB Thrusters

     :60 Double Unders

     :60 Rest

 

FRIDAY’S WORKOUT

COMPETITION

For Time:

Assault Bike Cals (30/20)

30 D-Ball Ground to Over Shoulder (100/70)

30 Burpee Box Jump Overs (32/24)

Assault Bike Cals (30/20)

(10-minute cap)

 

Want to work on the mind AND the body in the same session? Come to a FREE Performance Breath Class with Tanya Bentley on Friday at 12:00pm and then attack the workout at 12:30pm.