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

Squat Stance…Go wider. Yeah, wider than that. Nope. WIDER!!

We want to make sure you guys are keeping your stance wide! By doing this, you place a greater emphasis on your glutes, hamstrings and lower back.

 

THE MUSCLES THAT GET YOU A STRONG SQUAT! 

 

Here are some more benefits to box squatting:

  • You always know how low you’re going. It’s very common for people to start scaling their depth once they start putting on heavier weights, the box will keep you honest.
  • For those that lack mobility and/or motor control, this can help to bring about awareness and improve your squatting mechanics.
  • Squatting on a box breaks the eccentric/concentric chain. This is one of the best ways to develop explosive strength – the ability to exert maximal force in minimal time.

 

On another note, how much rest do we need between sets? Only take 45 to 60 seconds rest between sets and use compensatory acceleration – A training methodology in which an athlete deliberately tries to accelerate the bar throughout the concentric phase of the movement (the upwards phase of a back squat), instead of applying less force to a lift because the load is lighter. Essentially, be as explosive as you can coming out of the bottom!!

 

The takeaway from this: An athlete must be able to generate a combination of the two, FORCE = MASS X ACCELERATION. For example, when the load is heavy, there will be an increase in muscle tension and resistance. The same applies when an athlete is using a lighter load, but is moving the weight with a higher acceleration. 

 

So, if you feel the box squat weight your using in our programming is light, be more explosive and lift it faster. This is necessary in order to elicit the same amount of force needed to lift HEAVY ASS WEIGHT!

 

Oh, and make sure your squat stance is WIDE!

 

That is my rant on BOX SQUATS 🙂

HAPPY SQUATTING 

Resources:

https://www.t-nation.com/training/squat-900-pounds

What is Compensatory Acceleration Training and how can it help you get stronger?


 

Tuesday – Practice

A) 5 Rounds on the 2:00
10 DBall Sumo Deadlift
Max Effort T2B

B) AMRAP 12
250m Row
7 SA DB Hang Clean L(45/30)
7 SA DB Front Squat L
7 SA DB Hang Clean R
7 SA DB Front Squat R


Wednesday – Competition 

15 Minutes – 1RM TGU

Rest 5 Minutes  

“Tear Down That Wall”
4RFT
25 WB PP (20/14)
25 WB Sit up

 

 

Tuesday – Practice

A) Weighted Pull Up – Build To A Heavy 3

B) 3 RFT w/A Twist
20/15 Calorie Row
15 Muscle Snatch
**Twist = Fewest Row Strokes Possible


Wednesday – Competition

CF Games Open 11.2

AMRAP 15 
9 DL (155/100)
12 Push Ups
15 Box Jumps (24/20)

Hi All!

Officially here to welcome you back!

We hope you all had a safe and relaxing holiday break. I hope that the past few weeks allowed you to decompress, recharge and come back with an open mind, fresh attitude and willingness to get after it!

Now that we are back into our first official week of the year, you know what that means…TEST WEEK! Take a look and really think about the workouts. Have a specific goal in mind. Whether it to be go sub 7 minutes on a mile in Run Class. Or try and go unbroken on your DU’s.  Whatever it is, we just ask that you put forth all of your best effort.

Along with Test Week; A new year brings about new goals. Talk with your coaches about what you hope to achieve this coming year. Know that we are here to help you succeed and want you to get the most out of your time with us, when you step into the gym.

Test 1 is done. Get ready for tomorrow. Get some sleep, mobilize, take a cold shower and put the phone away. We have some great workouts this week, you’ll need all the help you can get.

 

Here’s to 2019!

 

 

Tuesday’s Workout 
TEST WEEK

A) 1-Rep Max Weighted Pull-up or Chin-up

B) 1-Rep Max Box Squat

Wednesday’s Workout
TEST WEEK

3 RFT: 

60 Calorie Row
100m D-Ball Carry
100 Double Unders (35-minute cap)