Tuesday – Mental Toughness

PARTNER TOUGH
12 Min Sled Push AMMAP (one partner working; other holding Ironman)

(1 min Transition)

12 Min Max Meters Weighted Carry (two different weights–front rack/farmers; one carrying at a time

Wednesday – Practice

A) Progessive Power Snatch E2MO2M 10
4 Power Snatch + 1 Squat Snatch @ Open Bar
@ 50%
@ 60%
@ 70%
@ 80%

B) In 12mins:
1K Row
then, AMRAP:
8 DB Thrusters
8 Pull-Ups

What does it mean when you hear someone talking about their ‘strength ratios?’ It means that they’re interested in being a BAD A$$ MOFO or they simply want to know their ideal strength levels between lifts. Either way, this is important in keeping your body healthyand reducing the risk of injury. Let me explain. 

Popularized by Charles Poliquin, ideal strength ratios are presented as the following:

Reference List: Back Squat

Bench Press: 75% of Back Squat
(Powerlifting) Deadlift: 120% of Back Squat
Strict Press: 45% of Back Squat 

To be clear, I would recommend referring to either your 3RM or 5RM, as your 1RM can vary by quite a bit from day to day. With that said, I’m going to go against my own word and use an 1RM (for this example), from an athlete I know quite well. This athlete has tested the above multiple times and has sufficient amount of data to feel confident in using their 1RM. Thus, being able to compare ideal strength ratios between lifts. 

Reference List: Back Squat – Current 1RM 270 pounds

                       Ideal                                                    Current 1RM                       
Bench Press:  75% of Back Squat                         150 pounds (55% of Back Squat)
(Powerlifting) Deadlift: 120% of Back Squat       330 pounds (122% of Back Squat)
Strict Press: 45% of Back Squat                            100 pounds (37% of Back Squat)

As you can see, this athlete is balanced between their squat and deadlift. Another way to look at it is, this athlete is balanced between their quads & hips/lower back. If this athlete’s deadlift was, let’s say, 270 pounds, then I would have this athlete work on strengthening their hips/lower back to prevent injury down the road. 

Real quick, CONTEXT, this athlete isn’t a ‘powerlifter.’ Their primary exercise is CrossFit. Also, this athlete is a female where most of the time, upper body strength is a primary weakness and needs work. I’m NOT saying females aren’t strong, so back on up!! But, as you can see, her Bench Press and Strict Press could use some work.

 

Every athlete is different! Your training age, consistency, and even your levers can play a huge role in your percentages. Lifting is a process, that takes time, but is completely worth it. 

 

Learn what your strength ratios are and become a BAD A$$ MOFO! Your body will thank you!! 

 

 


 

Tuesday’s Workout – Practice

POWER & SPEED!

A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Jerks

B) 15*12*9*
DB Snatches
HSPU
200m run*

Wednesday’s Workout – Practice

A) Russian Dips 3 x 8

B) AMRAP 8
16 Push Press
16 Pistols
–Rest 2–
AMRAP 8
6 Box Jumps
12 Burpees

 

Here’s something helpful for your “Nutrition Game!” from Precision Nutrition. 

  1. Perform regular assessments: Record what you’re eating and how you’re feeling afterwards.
  2. Develop awareness building practices: Be mindful when eating and eventually learn to stop when feeling 80% full.
  3. Record your observations: Write down what you’re eating and see if there are any patterns or themes.
  4. Use reflective journaling: Be critical of your decision making when it comes to eating and exercise. What’s working and/or what’s not working.

If you found this to be helpful, check out http://precision nutrition

 

Tuesday – Competition

For time: (As a team of 3)
18 Rope Climbs
18,000 Pounds DL
Run 4,000m

Wednesday – Competition

Remember, THE TRUTH!?!?
“The Truth”
2 Rounds on the 5:00 In 90 seconds complete:
20/16 Cals Assault Bike  
Sled Push for MAX METERS
Score = Total Meters

 

 Hi friends! 

Over the last few weeks, I have had the pleasure of starting, coaching and programming for our Barbells, Bodybuilding and Cardio Club. This summer has been a blast! From watching you guys push it at the Bluffs, to seeing you throw heavy weight around and just having fun while working out with friends; it’s been my pleasure caching you through it all. With that said, we are coming up on the end of our time together…for now!

This Saturday, August 24th will be the last session of Barbells and Bodybuilding. I will be having an extended 90 Minute Class where we will be maxing out! Testing your Back Squat, Bench Press and your Deadlift! Whether you’ve been with us all summer or this is your first class, please come out and join us for one epic lifting session. 

Wednesday, August 28th will be the last session of our Cardio class at the Bluffs. 6 am sharp! Let’s get after it 🙂 

The BBC club will return, in the meantime, I’ll be working on ways to keep our lifting sessions going – check with me personally, if you’re interested. 

Up next, our Running class will return and we’ll be moving into cycle 21 (keep reading below)!

 

Here is Cycle 21’s Test Week:

Monday Glycolytic priority (e.g. couplet) (3-7 min)

3 Rounds
In 90 seconds Complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters
Rest 2 Minutes Between Rounds

Score = Total # of DB Thrusters

Tuesday Strength/Power priority

3 Rep Max Front Squat

Wednesday Endurance priority (30-40 min)

“Big Ass Buy In”
In 30 minutes Complete:
1 Mile Run
2K Row
3 Mile Assault Bike
Then, with time remaining: AMRAP D-BALL Ground-to-Over Shoulder (100/70)

Thursday Lactate shuttle and/or Barbell complex priority (6-15 min)

For Time:
1-2-3-4-5-6-7-8-9-10
Box Jump Over (24/20)
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)

*Time Cap: 13 Minutes

Friday Bodyweight priority (15-30 min)

5RFT:
12 Pistols
8 Dips
6 Burpee Box Jumps (24/20)
4 Bar Muscle-Ups

As we dive into Cycle 21, here is quick little snap shot/reminder of how our cycle will go. This cycle will be 14 weeks: The first week will consist of the above 5 tests, that will challenge you in various ways. Once we establish your baseline (based off your performances during this week), the next twelve weeks will take exposures of skill work and strength; practice, competition and mental toughness workouts, to help you better perform when we retest!

Although we as coaches, go into every cycle hoping you’ll reach your goals, perform at your best during test week and hit those PR’s that you have been chasing; we ultimately want to create balance by exposing you to…

“The Simple Seven:”
1. Squat
2. Hinge
3. Push
4. Pull
5. Twist/Rotate
6. Flex/Extend
7. Run

Regardless of what Test Week will throw at us, exposing you all to basic human movements will create a healthy balance in your body and allow for you to continue your physical practice until the day you die. Intentional Sustainable Growth is our motto and we as coaches will guide you to the best of our abilities. 

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