Every other week I ponder what to share with you all. Sometimes I think it will be super thoughtful, emotional or insightful. Then at other times I think I’ll just share about gym etiquette, but I feel we are past that.  So at the end of today I leave you with this quote.

“Nothing ever goes away until it has taught us what we need to know.” Pema Chödrön

Wednesday’s Workout

“The Riv-Ram”
AMRAP 25 – for total reps
6 Power Cleans (135/95)
9 Pull Ups
300m Run

9 Power Cleans (135/95)
12 Pull Ups
300m Run

12 Power Cleans (135/95)
15 Pull Ups
300m Run
(add 3 reps to every every movement every round …)


Thursday’s Workout

A) Squat Mobility (10 minutes)

B) 6 Rounds :30:30
Blocked Kip Swings / Kipping PUs
Alternating Pistols
(12 minutes)

C) 7-10 Rounds for Quality Load:
1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS
Rest ~ :90

Our perception that we have “no time” is one of the distinctive marks of modern Western culture.

“Margaret Visser”

I’m currently in week 4 of my yoga teacher training and it’s been a joy.  Each sunday we spend the morning studying history and philosophy, then we have a 90 minute yoga practice as a group.  We take a lunch break to return in the afternoon to anatomy, postures and practice teaching.

In August I received 10 books for the curriculum  which we will read over the entire training. One book in which I’m truly enjoying is “Brining Yoga to Life” by Donna Farhi.  

The above quote is at the start of one of the chapters entitled Slowing Down. It states that one of the precursors to yoga practice is slowing down. Slowing down the mind, the body, feelings and emotions. We are all constantly over scheduled, overworked and overbooked. We rush from one appointment to the next, and hurriedly go from Monday till friday in anticipation of the weekend.  If we are lucky, maybe we have some down time.  Or maybe we are rushing from one social engagement to the other. The truth is we all have a few minutes to sit down and breathe. It just feels like we don’t.  If we do take the time to breath its likely that the sky will not fall down and no major problems will occur. But we will never know unless we actually slow down. 


Wednesday’s Workout

A) 4 rds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4x 1 @ 90%
BASE: 5×3 (by feel)


Thursday’s Workout

Beep Test – New Leader Board!

AMRAP Run 20meter shuttles – Progressive Temp


Cooking is like snow skiing: If you don’t fall at least 10 times, then you’re not skiing hard enough.

Guy Fieri

The above quotes really resonates will me. I’ve had so many kitchen fails I can’t even count and  I keep getting up and trying again because I enjoy the process and find joy, curiosity in the kitchen. Cooking for others is how I show people I care for them. 

This weekend I get to be creative for those attending the pop up and you are all invited.  Cooking and sharing food is one of my very favorite things to do. So, this weekend I’m having a Pop-up Picnic. 

This is the third year in a row my good friend Nina and I are cooking for any and all that want to attend.(you must RSVP to save your spot).  Nina and I met here at the gym many years ago and we found we both have a love for food both cooking and eating it.  We get together often to cook new things, talk about food, eat food and enjoy each other’s company in the kitchen.  A few years ago we said- hey… lets actually do this. Like serve food to people like it’s our job for the day.   And we did!

In 2016 our former CFLA member Woogene rented us his restaurant (Fundamental LA) for the day and we served brunch to 108 people. Wow, it was so fun, and so hard. We had a blast, felt super supported and learned so much. Thank you to all that came out. 

In 2017 Ortal and Simon open their home to us and we did a 5 course dinner for 40 people. It was another wonderful experience to share food that we prepared with you all. 

This year we are taking it outside to a local park. Grilling, chopping, and baking, picnic style. Because there is nothing better than eating outside.  You bring a water bottle and a blanket, we will provide the food and a fun experience. $35/adult $15/kid is the cost for your evening out where we will serve tasty food.  

RSVP to coach Shirley before wednesday at noon!

Wednesday’s Workout

A) For Time: 100/80 Cal Row (Gear 3)

B) Sumo Deadlift
PEAK: 5 x 3 @ 80%
BASE: 5×4 (by feel)

C) Press
5×3 (70-80%)

Thursday’s Workout

“OP Exatlón”
In Teams of 2 or 3:
250m Row
Plank Walk with weight
6 Burpees
Army Crawl
8 MB Sit 2 Stand Slams!
10 Jump Squats
4/6 Cals on A.Bike
6 Puntería!

Our kids classes started this week.  If you are a kid, know a kid or are looking to move, play, work hard and get stronger, fitter and build confidence. Send them on in. email coach Shirley  for more information

Wednesdays Workout

A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) EMOM 10
ODD: 45 sec active bottom of squat hold
EVEN: 10 sec (top/bottom) pull-up hold, 20 sec blocked kipping/swings
Peak: Top/Kipping pull-up
Base: Bottom/kipping swing

C) Snatch Balance 4×3 by feel (not more than 70% of 1RM SN)

D) Segmented Snatch Pull 4×3 by feel (not more than 90% of 1RM SN)


Thursday’s Workout

A) Bench Press
BASE: 5×6 (by feel)
PEAK: 5×4 @ 75%

B) 6 RFQT:
10 SA Rvs lunge w/OH DB Press
100 Rope Skips

C) Reflection

Guest Post by:  Kelsey Krasignor

Learning how to listen to your body and modify/scale workouts accordingly can transform your relationship to working out and improve your overall health. When I first started CrossFit, I thought I had to do the workout exactly as written or as close to that as possible, regardless of my capabilities (which at the time were little to none) or my body’s limitations. I ignored my body and it’s various aches and pains (which shockingly at 20 years old were a lot of aches and pains!). I was reluctant to scale and nervous to modify or do a less complex movement. This was partly due to my desire to already be at CrossFit Level 1000 and also because prior to CrossFit, I had never really practiced any mindfulness or spent time trying to listen to my body.


As I continued to go to classes, I learned how to listen to my body and was empowered by my coaches and classmates to do what’s best for me as opposed to what’s written on the white board. I learned that doing less reps or a different movement does not take away from the work that I put in or make me lesser than my fellow classmates (#compareanddespair).


At this point I have been doing CrossFit on and off for 8 years and these days I personally modify/scale like it’s my job (and that’s perfect because I’m a millennial, so I’m supposed to have like, three jobs at the very least). If I’m feeling really tight from a bad night’s sleep (which I of course blame my cat, and/or boyfriend, and not on that half a loaf of banana bread I ate right before bed), it’s okay for me to scale the weight. Or if I know that there’s no way I’ll finish within the time cap, it’s okay for me to modify the rep scheme. Lately, I have been rehabbing my wrist after a surgery and I will often turn to dumbbells instead of a barbell, or to an elevated bench push-up as opposed to doing them on the floor.

While a workout can still be intimidating (hello, anything involving running), I feel comfortable making modifications and scaling to best suit my skill level and my body. And most importantly, I don’t berate myself for not being able to do the workout exactly as written because I know that I’m making safe and healthy choices for me, so that I can eventually get to the point where I CAN do the workout as written.


Lastly – don’t forget: while the coach is there to coach you through the movements and workout, they are also there as a resource and collaborator to help you figure out what’s best for you. So don’t be afraid to shout across a classroom “HEY NICHOLAS, CAN I DO SUMODEADLIFTS INSTEAD?” But also don’t do that because that would be rude to your classmates.


So, do not think that what’s written on the board is the end all be all. Take time to check in with your body and give yourself permission to modify and scale if you need to do so. This will ultimately lead to keeping your workout experience happy and healthy.  

Wednesday’s Workout

10 Rounds:
2 min to complete:
(not including the rest)
250m Row
10 Burpees to a Target
-60 Second Rest-


Thursday’s Workout

A) Rowing Gear Pyramid (7 min)

B) 10 Min EMOM
Hang Power Snatch + 2 OHS (hold bottom for 3 seconds)

C) Base:
3 Rds FQT (12 min cap):
2 Hang Snatch Pull
2 Hang Snatch High Pull
1 Hang Power Snatch
500m Row

3 Rrds FQT (12 min cap):
3 Hang (Squat) Snatch (135# / 95#)
500m Row

Cycle 17 has come and gone and now I (we) can further reflect on what was done and how it went and what to do moving forward. At the start of the cycle I wrote about how I wanted to improve on my pushing ability. This was from friday’s strict HSPU work vs. the kipping work, as I have the skill to kip a HSPU, but would like more strict pushing strength. In general I always want to do better on retest and feel better too. But what I actually worked on was not specific to the cycle. I surfed most weeks which included paddling (pulls) and work on breath and balance. I showed up to class and worked on hip mobility. 

Monday: The Truth
On my reflection sheet I noted I had good breathing on the bike and worked hard. Noted that I could move more, get feet moving faster, ignore my leg pain.  I had noted that I would set a specific number of meters for the retest. As I know having a goal to reach for from experience is a hugely helpful tool for improving. I didn’t end up retesting the truth as I was away with my family.

Wednesday workout: Nasal Priority
In my notes I commented that I felt amazing, was light on my feet and did my KB swings unbroken. Things to do better, clear my nose more, breathe into my diagram and find a rhythm on lunges with breath.  I continued to work nasal over the cycle with focus on diaphragmatic breathing. Turns out it didn’t help time improve on retest week. In fact I scored worse, but I also have to keep my mind that the previous friday my grandpa died and I flew to Oregon to be with my family. Stress IS real. It was one of the few times that I wanted to walk during the 800m runs and took large rests between elements. 

Friday workout: Body weight test
What I did well: I wrote that I controlled my decent on HSPU and had set number of pulls helped me reach my goal of 30 pull ups.  I wrote that I needed to release my quads/hip flexors before pistol work, activate gluts more.  And the actions:  Hang after class to improve on the flexed arm hand and work OH mobility. I did improve on my HSPU with test: S10/K16 to retest: S14/K21. My bar hang did not improve, which is not a suprise as I did not work on mindfully during the cycle, pull ups stayed the same and I increased my pistols. 

Looking back I will give myself 1 thing to focus on during next cycle and be more specific. Showing up can be enough, showing up mindfully is VERY helpful, but there is no replacement for specific, targeted task/time oriented work that is scheduled and thoughtful.

How did things go for you guys?

Wednesday’s Workout

With a Partner:
Row for Max Distance in 30 minutes


Thursday’s Workout

Partner “Jack”
10 Push Presses (115/85 lb)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20 in)

Thursday’s 6 PM run class
Montana Avenue and Ocean Avenue:
3 Runs 
#1  One Mile Run – Nasal Priority
-rest 3mins-
#2 Unknown Distance – Power Nasal Priority
-rest 4mins-
#3 Adventure Run: Stairs, Bridge, Sand, and Water – Get it done!

In 2004 Petranek Fitness opened as a CrossFit gym for elite fitness. Now in 2018, we are Oak Park-Home of CrossFit LA where we connect, play grow. We are learning, changing and are constantly evolving as a gym.  In new conversations with people who are interested in checking out our gym I find it challenging to define us.  Yes, we are a CrossFit gym but, we offer so much more. (breath, yoga(ish), running, mobility, tri training, kids program and private training). 

Coming to our gym is an experience. Yes, you will get a workout and our goal is intentional, sustainable growth. Which is much more than a workout. You will learn, try, fail, have fun and truly EXPERIENCE something different in each class if you chose too.  Each class has a different experience depending on who is coaching, who is attending and what energy they bring with them that day.   

I encourage you to come in for more than a workout. I want you to have an experience by opening up and feeling your way through. Especially as we are introducing more breath work. Your experience might be challenging, emotional, freeing, fun or even confronting and reflecting on it can help you understand yourself both and in out of the gym 

“Nothing ever becomes real ’til it is experienced.”
― John Keats

Wednesday’s Workout

5 – 4 – 3 – 2 -1
Increasing load each round
Power clean
Hang squat clean
Front squat
Spilt jerk

800m Run
20 Pistols
:30 Hollow Hold (Accumulate)
600m Run
30 Pistols
:45 Hollow Hold
400m Run
40 Pistols
1:00 Hollow Hold
20min cap

Thursday’s Workout

The Tens”
10 Rounds:
1:00 Row for max meters
1:00 Rest
Score is distance rowed in lowest round

I’ve been CrossFitting for over 10 years now an have learned a lot about movement, growth, people, training and nutrition. I wanted to share a short list of my BIG takeaways so far. 

  1. I can do much more than I think I can.
  2. It all takes TIME… and a lot of it. Movements that I’ve seen others make look effortless from the outside, have usually taken countless hours of work on their end. 
  3. Pain is temporary- the workout can hurt, but it goes away. (breathing and moving help with that)
  4. Listen to my body.  It’s usually telling me something important, if it feels off, it probably is, and if that something doesn’t go away it MEANS SOMETHING.  
  5. Mobility work doesn’t happen on it’s own, and I won’t find more range of motion or space at a joint until I put in focused work. (Good thing we now offer mobility classes.) 
  6. They aren’t JUST movements (squat, push up etc)- there has to be action within the movement. 
  7. Community and support is EVERYTHING! I’m thankful for you all.


Wednesday’s Workout
Mental Toughness
20 Cal Row
20 RKB Swing* (32/24)
100 Single Unders (No DU)**

*If you put the KB down add 10 Cal on the next Row
** If you mess up, ADD 20 CAL (No more than 3 attemps)


Thursday’s Workout

Franklin Hill
“Franklin Hill 100’s”
4 Rounds on the 9:00
4x100m on the :90

Score is lowest total time

As I drank my kombucha this morning I had a nice reminder of what has been a challenging practice in my life; receiving.  The following quote is what I found.

“You already know what it is you desire, next you must focus on allowing yourself to receive.” 
– Erika Brodland
Holistic Chef
Asheville, NC
This speaks so much truth to me. Yes, I say I know what I want, now I must fully allow and trust the process.  I am supported in so many ways by family, friends, co workers and the Universe. And it’s ultimately up to me to allow the help, support, love and guidance.  I am independent and able, and I will continue to remind myself that I am accepting of help, guidance and love from others. 

Wednesdays Workout

Work with partner- alternate movements after measured work is done. Score is reps.
200M run
Max reps KB goblet squats

30M Sled push
Max reps plyo push ups

16 TTB
Max ATW Lunges


Thursday’s Workout

5 Rounds, :60:60
Candlestick to Pistol
To Handstand Hold

“El Tri” (Practice context)
10 DB Push Press (50/35)
10 DB Front Squat
50 Double Unders

This evening I watched the documentary about  Fred Rogers and the Mister Rogers Show- Won’t You Be My Neighbor. As as kid I watched Mister Rogers in what felt like a religious way. I remember him entering the house singing and making his first stop at his closet to take off his jacket and get his sweater. Then he would have a seat on the bench to trade his dress shoes for tennis shoes. Feeding the Fish and of course his make believe world. I truly enjoyed this show as a kid and watching this movie was a touching reminder of all the positive and loving messages he shared with all of us.

Today I leave you with quote:

“Whether we’re a preschooler or a young teen, a graduating college senior or a retired person, we human beings all want to know that we’re acceptable, that our being alive somehow makes a difference in the lives of others.”
― Fred Rogers, The World According to Mister Rogers: Important Things to Remember

Wednesday’s Workout

Alternate with partner
4 Total Rounds :40 :20
P1 Assault bike
P2 Low bear hold- 2 points of contact
Immediately into:
4 Total Rounds (2 rounds/partner) :40:20
P1 Sled push
P2 Low bear hold- 2 points of contact

B) 6 x 2 Hang Power Clean
super set: Pistols 4R/4L

Thursday’s Workout


“CrossFit Open Workout 14.2”

Every 3 minutes up to 10 rounds…

2 rounds of:
10 overhead squats (95lbs / 65lbs)
10 chest-to-bar pull-ups