Think back to when you were in college or growing up and going to school. You would often have one last final exam before you could enjoy weeks off for summer break.

 

Your teachers would probably emphasize that coming to every class would be crucial to passing this exam. That the answers would be provided in lecture. That the occasional extra work would be very helpful, to retaining the information. Or, that they would even be willing to offer extra office hours, so you could be successful. All key ingredients that would almost guarantee you success on that final exam. We all know this; and we all knew that ones who showed up and put forth the effort, would often pass. Well the same goes for our gym.

 

You cannot expect to show up once or twice a week, and max out your lifts. You cannot expect to never try one of running or cardio classes and get a sub 7 minute mile. Just like showing up in school and putting in the effort in and outside of classroom, the same goes to towards our class.

 

We like your former teachers, are here, willing to give you those extra tips. Willing to provide those 1:1 sessions (aka office hours). Or anything that you may need. But, it’s going to require a lot of work from you.

 

You cannot only show up on the days, that you deem to be a “good workout”. Show up on the days that challenge you, that bring out your weaknesses, that prioritize nasal breathing, and so on. All of these things matter. And I promise, if you show up, work hard, ask for help –you’ll get what you’re looking for. 

 


 

Tuesday – Practice 

A) Power Cleans: 5 Rounds on the 2:00
2 @ 60%
2 @ 65%
2 @ 70%
2×2 @ 75%

B) 3 RFQ:
40 lateral Hops
16 Alt Pistols
100m DBall FR Carry
Flex Arm Hold

Wednesday – Competition

“DA DIZ” 10 Rounds
2 min to complete: 
250m Row
10 Burpees to a Target
-60 Second Rest-

 

Alright folks! We are officially have way to the year 2020. Crazy, right?

 

Do you remember all the goals you set for yourself, in and outside the gym, at the beginning of the year. Looking back, have you started them? Are they tangible or is it time to re-evaluate a few and start over. 

 

Either way, I know we all would hate to look back and regret the trip we did not take. The raise we did not ask for. The BBC club classes we missed. Or all the new opportunities that were knocking at our door. We have just a few months left, until we start the process all over. It’s time to make the most of it. Here are a few helpful tips to help you do so:

 

  • Re-evaluate your goals
    • Are they still important to you?
  • Make a Game Plan
    • How can I achieve each goal?
  • Hit The Ground Running
    • Start today. You already wasted six months 😉
  • Do Not Make Excuses
    • Chose accountability over excuses.
  • Think Big
    • Makes the small goals more achievable.
    • Gets you out of your comfort zone. GROWTH!!
  • Finish Strong
    • December 31, 2019 – Have no regrets!

P.S. Barbells & Bodybuilding is back on schedule! Come in @ 11am on Saturday’s and get STRONG!! Bring a friend!!

Oh, and don’t forget CARDIO at the Bluffs on Wednesday’s @ 6am!! If you haven’t come out yet, you’re missing out!! DO IT!!

 


Tuesday – Practice 

A) EMOM 12 :40:20
Dips
Reverse Lunges
HSPU
Lateral Lunges

B) Back Squat Find a heavy 5

Wednesday – Practice

A) 3 Rounds
:30 See Saw DB Bench Press (45/30)
Hypoxic DB Carry for distance

B) 2 Rounds AMRCAP 2 (As many rope climbs as possible in 2 min)
2 min rest

C) Power Clean – Strength
A1) Power Cleans
2 @ 60%
2 reps @ 70%
2 x 2 reps @ 75%
2 x 2 reps @ 80%

3×3 Clean Pulls @ !00%

 


Tuesday – Practice 

A) 10 RFQ: 5-10 Kipping Pull-ups
:30 Rest b/w rounds

B) QAMRAP 18:
12 Unbroken Thrusters
2 Rope Climbs
300m Run

Wednesday – Practice

A) Stability/Parkour Training

B) 4 min QAMRAP
4 Goblet Squat Jumps (heavy-ish)
4 Strict Press (eccentric iso–90 degrees)

C) Back Squat 1×10

THANK YOU EVERYONE FOR COMING OUT AND BEING APART OF THIS AMAZING COMMUNITY. 

 

Marcus Aurelius Anderson, thank you for such an inspiring and moving speech earlier today. 

 

Finally, best of luck to our own Annita Reuben! If you don’t know, she’ll be joining the San Diego Police Department. Congrats, Annita! We’re all so proud of you!!

 

 


OAK PARK – ANNOUNCEMENTS

May 27th – 2019

 

Seasonal Classes at Oak Park

  • Run Classes are postponed, they will return on September 11th.

  • Coach Nick’s NEW Classes:

             BBC Club: Barbells, Bodybuilding & Cardio
             Classes will be held twice a week: STARTING: JUNE 1st.

               Wednesday’s – 6am – 6:45am at The Bluffs –  Cardio

  • Low Impact: KBs, D-Balls, Battle Ropes, etc

  • Body weight: Running, Air squats, Push-Ups, Lunges, etc

   Saturday’s – 11am – 12pm at Oak Park LA – Barbell and Bodybuilding

  • Strength: Back Squats, Deadlifts and Presses

  • BodyBuilding: Reverse Lunges, Booty sculpting, Curls, Single Leg Movements and Accessory Work, etc

 

Class Canceled:  Wednesday, May 29th (7:30PM)

In its place…Be apart of a special audience for the Taping of the Talk:

“Leading Growth w/ Empathy & Trust”  

Hosted by Kenny, Josh Mantz & Marcus Aurelius Anderson

 

LA TRIATHLON – June 2nd

Cheer on the Oak Park Tri Team and the Oak Park Coaching Staff!

See coach Jamie for details


Tuesday – Practice

“The Flush”

A) 3RFQ :45:15

Pushups
Wide Stance Squats
Pike Pushups
Cossak Squats
Dips
Jump Squats

B) Back Squats 1×20

 

Wednesday – Practice

A) Power Clean Complex EMOM 8:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

B) Press Complex EMOM 8:
1 Strict Press + 2 Push Press + 3 Push Jerks

C) 3 Rounds of the 4:30:
3/2 Rope Climbs
AMREPS Ground-to-Overhead (work capped at 1:30 each round)

 

Test Week is officially over and we are now two weeks into Cycle 20. What did you learn about yourself from Test Week? What are your strengths? Weaknesses? What goals are you setting for yourself and why does it matter? 

One problem that I see with people is either they don’t know how to set goals or they just don’t care too. You could of course make some progress without setting goals – however, by taking the time to set goals in advance, you are setting yourself up for a better chance of success.  

Having an understanding of High quality goals vs. Low quality goals can really set you apart. 

Below are some example of high quality and low quality goals:

High quality goals:

  • Lose 10 pounds of fat. 
  • Put on 10 pounds of muscle.
  • Reduce body fat to 15%
  • Perform 5 strict pull ups in a row.
  • Run a sub 6 minute mile. 

Low quality goals:

  • Get fit.
  • Gain muscle mass.
  • Lose weight.
  • Run without getting winded.
  • Improve my strict pulling. 

If you’re still lost, or not sold, I introduce to you: SMART

Specific – A goal should be linked to one activity, thought, or idea that’s most needed or important to you.
Measurable – A goal should be something you can track and measure progress toward. 
Action-Oriented – There should be clear tasks or actions you can take to make progress toward a goal.
Realistic – A goal should be possible to achieve.
Time and Resource Constrained – A goal should fall within a specific time period. 

 

Example:  Billy Bob wants to lose 10 pounds (of fat) in 12 weeks, just before his vacation to the Caribbean. That’s great! It’s specific, measurable, and time bound. Actions that Billy Bob can take to help achieve his goal could logging his food and exercising 4-6 days a week. Writing down what you eat/drink for the next 12 weeks, along with showing up consistently to the gym, are behaviors that will help support achieving his goal!

Now that you have thought about your high quality goals, WRITE THEM DOWN! Studies have shown that people are 5 to 10 times more likely to achieve their goals when written down. If this is new for you, consider it a challenge for yourself. If you’re not challenging yourself, you’re not growing as a human. By trying challenging things, we allow ourselves to grow. And if that does not sell you, imagine looking back on your efforts six months from now – how cool would it be to know what has worked well and what has not? 

If you’re still lost, talk to your COACH! We are here to help you learn, challenge, and test yourself both mentally and physically day in and day out. If you need help, you know where to find us.


Tuesday – Practice

4 Rounds :40:20
SA DB Clusters
Seated Rope Pull
-Rest 1 min-

4 Rounds :40:20
Suicides
Plank Hold
-Rest 2 minutes-

FQT: 800m Run


Wednesday – Practice 

A) Agility Ladder

B) 5 rounds
2 Turkish Get Ups (Left + Right)
12 DB Push Press
10 Tuck jumps
– Rest :30sec –

C) 20 Back Squats

Cycle 20 is upon us!

If you have not already taken a look at Coach Kenny’s (aka – Chihuahua Unicorn) video – stop and go and take a look.

It is full depth explanation of what you can expect over the next several weeks.

We have collectively worked together and come up with a solid plan for you all. A plan that does require effort on your end:

  1. We are going to help you develop more athleticism, for the things you do outside of the gym.
  2. We are going to have fun!
  3. We are going work hard and put in solid effort.
  4. Most importantly – you will need to be PATIENT. Being patient will allow to LEARN and GROW, in order to get better both physically and mentally. 

One Test down, 4 more to go! Reach out to your coach if you have any questions. 


Test Week – Tuesday (Strength/Power Priority)

A) For Total Feet: 3 Broad Jumps
(15 Minutes)

B) 1RM Power Clean
(20 Minutes)

Test Week – Wednesday (Endurance Priority) 

The Urban Course 2.0 

There isn’t one. 

Example #1 : Billy Bob is training for a marathon in June and then plans to train for a powerlifting meet in December. Now imagine the change in his diet- and all the adjustments he could possibly make.  Without going into great detail about the various ways this could be done. Just know that nutrition can help you optimize your performance. It’s wise to pay attention to something that can help you achieve your goals. 

Example #2: Sara is going to Hawaii in 2 months and wants to have a “six pack in her bikini”? Does she really want that?  The better question would be, what would she be willing to give up for those 8 weeks, to potential get those abs. 

Although a key component, nutrition is just one piece to the puzzle that is known as RECOVERY. You can only TRAIN as hard as you RECOVER!  If you’re not up on your sleep, nutrition, & mobility-  you won’t be at your best. The reality is, life, work, family obligations are all things that can pull time away from proper recovery. It happens, don’t beat yourself up, but do be honest with yourself. We just have to do our best to create healthy behaviors that keep us in the game for the long haul. 

Humans are diverse. We need to know our “WHY.” Reach out to your coach. Have a conversation. We are not just here to point to the whiteboard and turn the clock on. If you think that, you are terribly mistaken.  

So much on my mind, I’ll stop here. If you’d like to dive deeper, you can find me lifting something heavy and then putting it back down over and over again! #barbells4life  

 

 

Tuesday – Competition

“Down to Clown”
10 Rounds for Reps (5 rounds each partner, alternating) :90:15
P1: In a weighted Plank (45/25)
P2: Goes through stations any way they choose as long as they hit all stations before repeating.
Stations:
10 Box Jumps (24/20)
10 Cals on Clown Bike
10 (each side) SA RKBS (20/16)
10 (each side) See Saw Press (40/25)
10 2×4 High Wire Split Squats


Wednesday – Practice

A) Box Squat

B) 6 RFQ
15 SA KB Thrusters (24/16)
5 KB Windmills
5 Bar Muscle Ups

 

Fundamentals:

Don’t forget about them. This is the foundation to your house. Drill these down and develop strength.

You want to do kipping pull ups? First, make sure you have adequate amount of strength to do a strict pull up. You want to back squat 300+lbs? First look at your bodyweight squat. You want to do handstand push ups? First work on your push ups. 

 

While working on the fundamentals of movement might not be super sexy, it’s what allows for your body to thrive for the long haul. Mix in plenty of sleep, a clean diet, and consistent mobility, you’ll be doing what you love for a very long time!


Tuesday – Competition

AMRAP 5:
12 Lateral Burpees
6 Deadlifts (225/155)

Rest 3 Minutes

AMRAP 4:
12 Lateral Burpees
6 Deadlifts (275/195)

Rest 2 Minutes

AMRAP 3:
12 Lateral Burpees
6 Deadlifts (315/220)

Score = Total Rounds + Reps

Wednesday – Practice 

A) AMRAP 15:
20 Cal Row
10 DBall Squats
12 TTB
6 DBall Up and Over

B) 3 on 3:00
2 lengths Pinch Grip Plate Carry
Bar Hang Till :90

Hi All – 

If you remember back to my blog post for the end of 2018, I wrote down a couple goals that I wanted all of us to achieve. One of those, was read a new book; a goal that I have taken with me into 2019.

 

My current book of choice is “Make Your Bed” by Admiral William H. McRaven. I highly recommend this book- it is a quick read, insightful and motivating (without being cheesy). One part that really resonated with me was the below quote. More often than not, we often see our struggles as greater than someone else’s. We blame people for our failures. 

Chapter 4 – Life’s Not Fair – Drive On!

“It is easy to blame your lot in life on some outside force, to stop trying because you believe fate is against you. It is easy to think that where you were raised, how your parents treated you, or what school you went to is all that determines your future. Nothing could be further from the truth. The common people and the great men and women are all defined by how they deal with life’s unfairness: Helen Keller, Nelson Mandela, Stephen Hawking, Malala Yousafzai…”

This quote goes to show that pointing the finger does nothing, and it is up to us to create our own successes. One simple task, of “making your bed”, can lead you on the track of completing more and more goals and achievements. One tasks turns into two, two turns into a whole weeks worth of goals/task that you have achieved.


Tuesday – Practice

A) AMRAP 2
Stict Pull Ups
1 Minute Rest
AMRAP 3
L – Sit
1 Minute Rest
AMRAP 4
Bar Hang
Score = Total Reps

B) For Time (8 Minute Cap):
30 – 20 – 10
Power Snatch (95/65)
Calorie Row

Wednesday – Practice

A) 6 RFQ
6 D-BALL Lap To Up Over Bar
4-6 Candlestick levers

B) Box Squat
10 x 2 @ 70% + 20lbs

What is “Tempo Training?”

 

Today you guys experienced a ‘3010’ tempo on your front squats. Do you know what that means? If not, turn off Netflix and gather the whole family around. You’re about to have your minds blown! We’re all on the quest to GAINZVILLE, so it’s only appropriate that we introduce you guys to the glorious world of TEMPO TRAINING! 

 

First, how do you read a tempo? For example, 3010.

  • The first number is the Eccentric portion (descent) of the exercise, which is the load coming down. (ex. Squatting down, lowering of the body in a pull-up, etc.) 
  • The second number is the Pause at the bottom (ex. holding the bottom of a squat, pausing at the chest on a bench press, dead hang on a pull-up bar)
  • The third is the Concentric (ascend) which is the weight moving up. In the some cases, in place of the third number you may see an “X” which means explode up as fast as possible. (Refer back to my last blog on Box Squats about the importance of being explosive.)
  • The fourth number is the Pause at the top. For some movements like the squat,  it is back to the start position, for others like the pull-up it is holding the top position with the chin over the bar.

Now that we’ve explained how to read a tempo, here is a short list of the many benefits that tempo training produces. 

  1. Teaches people to lower under control, which will help with connective tissue strength. What’s connective tissue strength?…let’s just say that you’ll reduce the amount of injuries and become really strong. 
  2. Improved body awareness. 
  3. Improved stability. 
  4. Focus on muscular elements versus tendinous elements. If you lower yourself down into a squat with control, you’ll place more of an emphasis on the muscles vs. dropping it like it’s hot that will place much more stress on the tendons. 
  5. Develop work capacity. 

In other news, get ready to lift some heavy weight tomorrow! 

References: 

https://barbend.com/tempo-training-strength-exercises/

https://www.t-nation.com/training/questions-about-tempo-training

 

Tuesday – Competition

Olympic Weightlifting Meet  
A) 1 RM Snatch (20 minutes)
B) 1 RM Clean & Jerk (20 minutes)


Wednesday – Competition

“Diane on the Run”
For time:
*21*15*9
Deadlifts (225/155)
HSPUs
* = 400m Run