5 MONTHS tomorrow!! Love you, Jack 🙂 


Tuesday – Practice

Gym Peeps –
A) 15 Minutes of Practice: Pull
**Superset w/”Durante Core”**
– BMU
– Pull Ups
– Chin Ups
– Ring Rows
– Inverted Pulls
– Negatives
– Bar Hang

B) AMRAP 15
15 Cal AB
10 Burpee Box Jump Overs (24″/20″)
5 DBALL Squat Cleans (100/70)

Zoom Peeps –
A) 15 Minutes of Practice: Pull
-Superset w/”Durante Core”

B) AMRAP 15
1:00 Double Unders or Singles
10 Burpee Tuck Jumps
5 DB Squat Cleans

This Labor Day, I want to make sure we recognize the people that have kept our country running these last few months. Our teachers, grocery workers, nurses, doctors, delivery drivers/workers, food workers, post office employees and so many more. Now more than ever, I know how much I truly appreciate these essential workers. 

 

Holidays and long weekends in 2020 all feel a little bit different. Treading that fine line of wanting to get out and enjoy the last bits of summer. While remembering we are still in the midst of this pandemic – and need to do our best to keep ourselves and others safe. I hope you were able to find some middle ground and were able to relax, step away and find some enjoyment this weekend. 

 

Happy Monday & have a great week!


Tuesday – Practice 

Gym Peeps –
AMRAP 12
60 Double Unders
40 Back Squats (95/65)
20 Pistols (Alt)

Zoom Peeps –
AMRAP 12
60 Double Unders
40 DB Squats
20 Pistols (Alt)

Tuesday – Mental Toughness 

AMRAP 16
8 Box Jump Overs (20″)
8 DBALL Squat Cleans* (100/70)
8 DBALL Step Overs* (20″)
8 DBALL GTOS*
*Alternate between L/R side every rep.

ZOOM PEEPS
AMRAP 16
8 Tuck Jumps
8 DB Squat Cleans
8 DB Lunges
8 DB Power Cleans

 

MAMBA FOREVER!

Courtesy of my friend, Brian Allen. Check out his artwork

 

Hey guys! Hope you enjoyed last week’s OP OPEN workout. This week’s workout is quick and heavy! Here it is:

8/28 & 8/29

OAK PARK OPEN 2020
AMRAP 8
2 Shuttle Sprints
5 Deadlifts (315/220)

Deadlift –
Level 4 = 315/220
Level 3 = 275/195
Level 2 = 225/155
Level 1 = 185/135


Schedule Updates:

12pm on Monday’s and Friday’s In Person Class has been added starting this week (in addition to the Zoom options at those times).


Tuesday 

Gym Peeps –
Every 4:00 on the 5
400m Run
10 Deadlifts* – You choose the load!
1 Round “Durante Core”

Zoom Peeps –  
Every 4:00 on the 5
400m Run or 200 High Knees
10 DB Deadlifts
1 Round “Durante Core”

Durante Core =
5 Hollow Rocks
5 V-Ups
5 Tuck Ups
5sec. Hollow Hold

*6AM Peeps will have to do RDL or KBS due to noise.

 

Check out this week’s Oak Park Open workout! You can either do this workout on Friday or Saturday. Come in and test out your fitness!!

OAK PARK OPEN 2020
For Time:
50 Cal AB
40 Bar Facing Burpees
30 Power Snatch (95/65)

40 Cal AB
30 Bar Facing Burpees
20 Power Snatch

30 Cal AB
20 Bar Facing Burpees
10 Power Snatch

 


 

Tuesday 

Gym Peeps –  
For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
SA DB Renegade Rows (Each Side)
Weighted Push Ups (If you can’t do bodyweight push ups, do not add load.)
Back Squat (With this total volume, choose a load no more than 50-60% of 1RM)

**You choose the load for each movement**

Zoom Peeps –  
For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
SA DB Renegade Rows
Weighted Push Ups
Goblet Squat

Tuesday – Mental Toughness

GYM PEEPS:
0-8 Minutes – 1 Mile Run
8-16 Minutes – 2k Row
16-24 Minutes – Build up to a 20RM Front Squat

ZOOM PEEPS:
AMRAP 24
200 High Knees
20 DB DL
20 Goblet Squats
1 Minute Plank
:30 Side Plank (Each Side)

Nutrition Coaching 

 

Need help with executing a plan on dialing your nutrition? I’m happy to help. Whatever the plan, it’s only as good as your ability to execute it consistently. 

 

Here’s something to start with – keeping track of your macronutrients. It’s helpful in learning the following: 

  • How much energy we’re eating and burning.
  • What nutrients we are consuming?
  • Our concepts of portion sizing.

Record what you’re currently doing and see where you’re at presently:

  • What foods are you currently eating and how much?
  • What’s your activity level looking like? Do you come to the gym 2-3 times a week? 4-5 times a week? 
  • How much time do you need to invest in your eating choices?
  • If you moved forward with a macro-based plan, how much of your current routine would you need to change? 

 

Student: “Coach, how do I measure my macros?” 
Coach: “Great question, Billy Bob. Here are a few methods that can help guide you on your journey to learning to count macros…”

 

Method 1: Reading nutritional information. 
– I won’t lie to you, but this method is very tedious and time consuming. Will it help you understand macro’s more? Definitely. Is it time consuming? Yes. I just had a kid back in April, I know personally I would want to apply a method that is time efficient. 

Method 2: Use an app.
– Who would benefit from this method?

  • Busy people who want to track for a short period of time.
  • People with advanced needs.
  • Numbers-oriented folks.

Let me have you pause for a second and ask, who would this be dentrimental towards? People with a history or risk of disordered eating. As always, CONTEXT matters. 

Method 3: Hand-based portion sizes

If you become overwhelmed with numbers, this method is for you. Here’s how it works:

Method 4: Mindful and intuitive eating

“Mindful eating means paying attention to the experience, feelings, and sensations around eating.

Intuitive eating is a similar system, but proponents specifically reject “diet” messaging and culture.

Both of these approaches are about slowing down in order to notice how your body and mind feel when you eat. We can then use these body cues to regulate food intake.

These approaches foster a healthy relationship with food — and ourselves. They can be applied anytime, anywhere.”

 

I’ll stop here for now. Next week: Establishing a realistic starting point. 

 

If you’d like to set up a time to do one on one nutrition coaching, I’m happy to help out! Nutrition and coaching are two of my biggest passions and I love creating a plan to help others succeed and get to where they want to go! 

 

Peace!
– Coach Nick

 


Tuesday 

Gym Peeps – AMRAP 32
500m Row
400m Run
30 Thrusters (75/55)
20 Bar Facing Burpees

Zoom Peeps – 5RFT:
30 Skater Jumps
200 High Knees
30 DB Thrusters
20 Burpees

Tuesday 

Gym Workout:
3RFT:
10 Hang Power Cleans (135/95)
10 Push Press
50 Double Unders
**Cap: 8 Minutes**

Zoom Peeps:
3RFT:
10 Hang DB Squat Cleans
10 DB Push Press
50 Double Unders
**Cap: 8 Minutes**

Happy Monday Everyone!

Hope everyone is doing well. Just sending out a few, but very important updates:

 

1)As of this afternoon, effective immediately, Governor Newsom has closed indoor gym spaces, in specific counties (LA County included). 

 

What does that mean for you and your daily IN PERSON classes?

  • Our indoor space cannot be used for any classes. 
  • All in person classes will continue on the same schedule – but will only take place outside in our parking lot.  
  • Effective immediately, there is no parking in the lot. The parking lot is reserved for training only! No exceptions.
  • All social distancing, health and Covid protocols still remain. Please do not come if you are experiencing any symptoms. Please email your coaches (every time) confirming you are symptom free. And please be sure to sign up for all classes; and please be sure to remove your name if you can no longer attend.
  • We will be sure to update if and when we are allowed to return back inside. 

2)NO MORE GLOVES!

Yes, you heard that right. Gloves are no longer required for workouts – outside and inside (whenever that may be) in the gym.

 

3) Masks are still required!

No mask, no workout, NO GAINZ!!

 

4) As all of you know, my son Jack was born April 15th. When Jack was born, I programmed a Birthday Wod for him based on both my wife and I’s favorite movements. Melanie and I are both what you would probably consider “power athletes”. Give us a short workout and make it heavy and we’re both very happy. Due to Covid, I never shared this workout. I really wanted us all to be back in the gym to do it together. However, with “safer at home” still in motion and Jack turning both 3 months and 13 weeks this Wednesday, I figured now is the perfect time to get this done.

Don’t worry if you’re doing this workout at home, I created a modify version to match the movements. So everyone be sure to sign up and take Wednesday’s class. Not only is it a good one, but I don’t think you would want to disappoint this face, by not doing his birthday workout. 

 

 

“Jack Nicholas”
Birthday WOD 4.15.20
AMRAP 20
4 Hang Power Cleans (185/125)
15 Cal Row
20 Unbroken Wall Balls (20/14) 

 

As always, we appreciate you being flexible and rolling with the punches right now. If you have any questions, please be sure to reach out to your coach. 


Tuesday 
Gym Workout
For Time:
21 – 15 – 9
Power Snatch (115/75)
Bar Facing Burpees

ZOOM PEEPS:
For Time:
DB Snatch*
28 – 22 – 16
 Burpees
21 – 15 – 9
*Alternate DB Snatch