Force Quit

Not unknown
Done with intention to see clearly
Intention to heal
To experience life with all senses

Father lost vision
Dog lost vision
A cause to slow
Create new perspective

Movement has been life
Control has been anchor
Resisting force quit
Sadness and lonely

Accepting what is
quiet, calm, blurry, dark
Other senses heightened
Increased emotions

Accepting the reset
Day by day
New perspective
Slowing down

Awaiting the new light

Wednesday’s Workout

Mental Toughness
For time:
(with a partner)
Buy in: 50 clusters (95/65) share a barbell
800m Run
40 OPB- shared
50m Fireman’s carry each person
1250m Run
40 OPB- shared
50m Fireman’s carry each person
1mile Run
40 OPB- shared
50m Fireman’s carry each person
Thursday’s Workout
A) 1 1/4 Front Squat
5×5 @ 70% of 3RM
 B) 4 Rounds on the 4:00
200m Run
15 Push Press
5 Bar Muscle Ups 

As I get older or busier or something, time just seems to move by quicker. Which then brings reflection as to what I’ve been spending my time doing. So, to name a few working, playing, sleeping, eating, moving, socializing, reading, TV, social media and sometimes nothing at all. Then I think about how much joy is there in all of this? Just this week two people have said to me they are looking to bring more joy and fun into their life. I think that’s a great idea and told one that I fully support them. 

The next question is how do you do that? The most obvious to me is to add in more things that bring your joy. Is it friends and family, is it activities or time alone? Adding things into our already busy schedule could be challenging. So, how about finding joy in the thing we currently do?

I’ll look at my day today and see what joy I can extract. 
Wake up at 5am. I prefer to wake up earlier than later because I find joy in the quiet of the morning. Though usually when my alarm goes off,  I wish is was not mine. At that hour there are not many people on the road, it’s quiet out and usually I get to see the sun rise.

Next, off to work with clients. That truly is joyful. I love to see when things click for my clients and watching their progress and growth. I love to see also when they can laugh at themselves. I might seem kinda serious but do appreciate a laugh.  

Got gas.  I can find joy in having a full tank, which means I can get where I want to go.

Home to organize a few things, do some work, take a nap. ( I stayed up too late watching a movie) Joy in all of that for sure.

Back to work to coach. Test week is awesome. PRs and learning. 

Staff meeting. I appreciate my fellow coaching and learning about what is going on

Kids class. It’s a new session. watching new kids interact with others. Watching kids work hard and learn. 

Workout. Joy in olympic weight lifting. Challenge too, but that often is part of the joy.

Home to cook for myself. I LOVE creating.  Trying to new things and seeing what turns out. Watching the colors and flavors all come together. Then I get to eat. 

Posting to the blog. Not my favorite as I usually dislike admin like things, but it’s my opportunity to share with all of you. 

I appreciate you all. How you take time to read the blog, take class, giving feedback and participation here at Oak Park.

I would love to hear what you all find joy in. 

Test Week

A) Maximum Effort
1 Minute Calorie Row
– 3 Minute Rest –
1 Minute Burpees
– 3 Minute Rest –
1 Minute Box Jumps (24/20)
– 3 Minute Rest –

X Cal Row
X Burpees
X Box Jumps (24/20)

Test Week

400m Run
21 KBS (24kg/16kg)
12 Pull Ups

Do you want your kids to love moving? Do you want them to learn to move their body correctly? Build strength and self confidence while doing it? Send them to me for kids classes. We will start up a new session of kids classes in January. The session will run 6 weeks, age depended you can enroll 1x a week or 2x week. 

Kids ages 5- 8 years 9am Saturdays
Kids ages 9-12 years 4pm Tuesdays, 1030am Saturdays

Kids Ages 13-17years TBA

Email Coach Shirley to enroll you kid!

Wednesdays Workout

15 Rounds on the 3:00
Assault Bike cals (12/8)


Thursdays Workout

5 Pull Ups
10 Burpees
15 Squats
200m Run

I made a rainbow like breakfast the other morning… and I wanted to share.

Just sautéed up 1 onion, 2 carrots, broccolini, 1 zucchini, some purple sweet potato, baby kale and served it with eggs, avocado and pomegranate seeds. It was delish. 

Could have been dinner too.

Wednesday’s Workout

Franklin Hill Sprints
6 on the 6:00

Thursday’s Workout

30s Paralette hold
15 Dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

It’s something I enjoy, but am not so good at scheduling time to do. I have a college girlfriend who for many years was my vacation accountability partner. We would make sure to schedule a yearly vacation together. It was great have support in that way. Taking time off is important, even when you love what you do like all of us coaches here at Oak Park. Traveling gives perspective, allow us to connect to others and teaches us about ourselves and others.

I wanted to share this beautiful of photo of fall with you. Last week I had the opportunity to travel to New York. It was my first time to the state. I went to the city, drove upstate and took a hike at Mohonk Preserve. Came back to the city to explore a bit and took a nice walk in Central Park. The city was really a hustling and bustling and there was really too much to see for only a few days. I ate great food, got to catch up with a friend and watched many movies on the plane. I look forward to my next trip back.

Wednesday’s Workout

For Quality:
30 Plank taps to down dog
30 Pull ups
30 Power snatch
800m Run
> ——
20 Push up
20 Chest to Bar Pull Ups
20 OHS
400m Run
> ———
10 BMU 
10 Snatch
200m Run

Thursday’s Workout
Mental Toughness

4 Rounds on the 1:00 / 1:00
Station#1 Max Dips
Station #2 Max Lateral Box Step Over Reps (12″/8″)
Station #3 Max Ring Rows
Station #4 Max AS Bike Cals

This past weekend I did a little food prep for our XPT event.  One of the simple things I made was chocolate chia seed pudding. You can see it right here. It was pretty simple and delicious. So I’ll share with you the recipe! 


Chocolate Chia seed pudding


1.5 cups coconut milk

.5 cups chia seeds

.5 cup organic cocoa powder

dash of sea salt

dash of vanilla

bigger dash of cinnamon

dash or two of maple syrup (to your sweetness liking)

1 banana (very ripe) smashed or cut up small

Mix the cocoa powder, cinnamon,  salt,  and vanilla all together.  Add in a small amount of milk and whisk untill smooth.  Add the rest of the milk and whisk. Add chia seeds and stir. Then add banana. Cover and refrigerate overnight.  



Wednesday’s Workout

“Jenny Jenny”
2 RFT:
8 Toes-to-Bar
6 Chest-to-Bar
7 Bar Muscle-ups
5 Power Snatches (135/95)
3 0-HS (135/95)
9 Front Squats (135/95)

Thursday’s Workout

A) Front Squats 3×5 @ 70%

10 DB Floor Press (55/35)
8 Jumping BMU


I’ve been having this conversation with few students lately. It’s about how they feel when they come to a 6am class. Most have noted, they don’t feel like a supple leopard. It’s like their bodies aren’t ready for movement at that hour. So, what’s a student to do?

Your body does take a bit of time to wake up. But what if you don’t have more time? Like you just can’t wake up any earlier. (your likely chained to your bed at that hour). My first word of advice is get yourself enough quality sleep.  Take look at how many hours you are getting now, see what happens when you get more sleep.(start small- go to bed 5 or 10min earlier) Take some steps to improve your quality of sleep and up your sleep hygiene. (Black out shades, cold room, mouth tape). Also look at your bedtime routine. (electronics out of bedroom, taking time off electronics before bed, tea, reading or nighttime ritual) 

How about some breath work to energize you? You could take a few minutes in bed, even before getting out of bed and start to up regulate your body. (more breath in than out)  A bit of yoga in the am? Pair that breath with movement (could be a 5 min flow) to wake things up, sun salutation anyone? 

If your only option is to come at 6am and your body is not responding how you would like it to, first off try something I mentioned earlier. Next, be kind to your body, the compassion you have for it can be helpful and even allow it to do more. Remember all of this is a practice which requires constant reflection. 

See you in the am!

Wednesday’s Workout
A) Russian Dips 3 x 8

16 Push Press
16 Pistols
–Rest 2–
6 Box jumps
12 Burpees

Thursday’s workout
A) Front Squat 6×5 @ 83%

B) 21-15-9

It’s the balance of it all. As my yoga teacher reminded me the other day, balance is a verb.  We are constantly moving back and forth to find what works for the current time.  The hard and the soft. The yin and yang.

When I started CrossFit in 2008 it was all hard. Like, literally hard and there was minimal room for more. As Oak Park has grown we now practice intentional, sustainable, growth. This growth includes all sides of training and recovery. The push to the limit, heart rate elevated, uncomfortable almost want to puke hard, down to the stillness and ability to sit in silence with yourself.  

These opposites blend together so well, I can’t even imagine them not together. If we only practice the hard all the time, our bodies, minds and souls get out of whack. Just like if we only practice the soft… just too soft. 

I’m offering up the thought to reflect on your movement and recovery practices. Is there balance between them? Is there more attention to pushing hard? Do you give time to rest, restore and recover?  Is there an intentional balance between?

Notice if you are intentionally avoiding something. If you are, ask yourself the question why? If you are truly looking to grow, my coaching is to reflect upon your choices. And know that we are working to provide you with a system that support it all.

Wednesday’s Workout

Remember, THE TRUTH!?!?
“The Truth”

2 Rounds on the 5:00
In 90 seconds complete:
20/16 cals Assault Bike
and, in time remaining,
Sled Push for max meters
Score is total meters.


Thursday’s Workout

EMOM 40*
Minute 1: Push Ups
Minute 2: Burpee
Minute 3: Muscle Up
Minute 4: Snatch

*This is a skills progression while building your aerobic capacity and teaching you PATIENCE

Show up and DO IT!!


Kids classes are NOW happening. In fact my first class was Tuesday afternoon. One of my favorite parts about coaching kids is watching them grow and learn to appreciate the work their body can do. I also love to see the kids that come in because their mom told them too, ask to come back for another session.  

I will run two 6 week sessions- one right after the other. Your child can enroll in one or both sessions. 


Yoga starts this Friday night, 745pm. Bring a mat and be ready to breathe, move and  recover your way to a great weekend.  Yoga will count as one of your classes and will last 60min. 

Wednesdays Workout

A) Front Squat
6×8 @ 65%

4 Ant Man Floor Press (2 per side)
3 C2B Pullups (Singles)
200m Row


Thursdays Workout

“Working 9 to 5”
For time:
200m Row
9 OH Squats (135/95)
300m Row
8 OH Squats
400m Row
7 OH Squats
500m Row
6 OH Squats
600m Row
5 OH Squats

This week is an opportunity to see where your fitness and movement stand. Monday’s test of power, Tuesday’s test of strength, Wednesday’s lung and heart capacity, Thursday BB skill work and Fridays body weight test is a beautiful balance.  I hope you are all enjoying showing up and seeing where you stand.

As we get to reflect on what’s been done we can see what excites us, what we are good at and what needs attention. Then we get to decide what to work on. Have a conversation with your coach about what you want to work on over the cycle.  It can be anything, but the more specific the easier it will be. 

Areas for improvement: 

Movement capacity – work mobility and putting yourself into different shapes
Work Capacity- be smart about increasing volume of work
Mindset- breath work can help with that
Strength- find a focus: squat, pull, push, hinge, flex/extend, rotate (simple 7 anyone)
Consistency- make a plan to show up

Any of the above or something else you have in mind is a great focus. 

*** Youth classes start up after Labor Day. Kids ages 5-17yrs. Weekday and Weekend class. Email for info or to enroll. 

Wednesday’s Test
Cycle 21 

“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’s Test
Cycle 21 

For Time:
Box Jump Over (24/20)
Power Snatch (95/65)

*Time Cap: 13 Minutes