Life is in this very moment, right now.  The air we breathe in and out. The keys with each key stroke. Right now is what is important. If I think about the past I can get caught up in what I’ve done before, be it right, wrong, good or bad (or maybe not assigning any judgment at all could be helpful). Thinking in the present moment helps me make conscious choices about what is appropriate for the now.

Mindfulness is what people are calling it these days. I am a believer and a practicer. And like any human I can get caught in ways of the past and thoughts of the future. 

It almost seems so simple. BE HERE NOW. Yet the mind likes to wander and give attention to whatever we allow it. The beauty of what we do here at Oak Park is that is truly requires you to be present. Present and conscious of your breath, your body position and your mindset. As you take the step, jump or pull for your next rep, being fully present allows your mind to have that focus. To feel the joy, the challenge, the growth and the learning that takes place here. 

Thank you for taking the time to be present with us. 

Wednesday’s Workout

CrossFit Games Team Series 2016
Event 3

In teams of 2:
Row for max calories in 5 minutes
Immediately into:
Max reps Push Press in 5 minutes (115/80)
(10-minute cap)

Thursday’s Workout

3 RQR: 2:00 :30 
Partner Stations:
-Seated, Weighted Rope Pull (from pull up rig)
-SA Thrusters
-Lateral Plank Walk
-Box Jumps



As I woke up this morning… I realized. I didn’t post to the blog. My apologies for that. So here is your post for Wednesday!

Wednesday’s Workout

A) Power Clean Complex
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

B) Press Complex
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)

Thursday’s Workout

4 Thrusters
8 Thrusters
12 Thrusters
16 Thrusters

Rest 5 Minutes

B) Partner Up!

Partner A: 100m DBALL Carry
Partner B: 100m Farmer Carry
*6 Minute Cap*

C) Relay Style!
Partner A: 800m Run
Partner B: 800m Run
Score = Total Time

A classmate, teammate, student, friend, inspiration and overall wonderful person. That is Annita to me. Annita joined us in May, 9 years ago. If my memory serves me right I think I we used to attend 7am class together. It was always fun training with Annita as we pushed each other in ways we both needed. I had the opportunity to get to know her even better as we trained for the CrossFit Games in 2011. There are so many wonderful memories that I have, from practicing carrying each other in the hallways of the hotel as we prepped for the “Sand bag event”, to wearing innovate headbands as tube tops and training at Hacklemans gym. All of it was fun, hard and so very memorable. 

It’s been a long journey for Annita in which she has been slowly growing.  I remember a while back when she said she wanted to be a Police officer, I thought that is exciting, but had no idea how long of a process it would be. And I learned just how commited she was to making that dream a reality. This gave Annita true purpose, in which she has been diligent with weekly check ins and putting in the the work. She has tackled and is still working on the physical and mental of it all. She never asks for recognition, but she does ask for support and coaching. And I and the team were honored to do that for her as we all found value in it. We did what we could in these wall, and asked for outside help when needed. Annita is now more confident and empowered than when she came in here 9 years ago.. She represent true growth.

The next step for Annita is following that dream as she will be moving  to San Diego to pursue her career as a police officer.  Next Friday we will say our farewell to her with a workout in her honor. All classes will do some of what Annita loves and is good and and some of what she dislikes. Because, that’s what life is about. You push even when its hard and be persistent. That is Annita…. Persisitant. Celebrate by showing up on Friday and give her a little love, she’ll likely attend the 4:30 or 5:30 class next Friday, May 24, so you can say goodbye in person. 

Annita you have left a legacy! Thank you and you will be missed!

Wednesdays Workout

A) Agility Ladder

B) 5 rounds
2 Turkish Get Ups (Left + Right)
12 DB Push Press
10 Tuck jumps
– Rest :30sec –

C) Back Squats
1 x 20



Thursdays Workout

For Time:
2K Row


As a coach I want you to be safe. The safety I’m talking about comes from taking care of your basic needs like shelter, food, hydration, sleep, basic body care. I want all of that for you and am here to support that.  I want you to grow and learn and play. I want you to find joy in what you do and live a healthy life. 

I also want you to you fail in this safe space.  I need you to push when you don’t want to. I need you to show up on the days that you might not want to show up. It’s when you do the hard and uncomfortable stuff that’s where the growth happens. Every time I have failed or not succeeded in something I have learned something.  Usually it’s a learn in the terms of: oh I know see what is missing or I won’t do it again like that.  And It’s upon reflection that I can see these things. 

So, what am I getting at here? Keep showing up guys, put in the work, be uncomfortable as that is when we grow. Test yourself this week and find out where you are, and what you need and want to continue to work on. Remember we are using this training as a means to help you grow as a whole. 

Wednesday’s Workout
Cycle 20 – Test week

Urban Course 2.0


Thursday’s Workout
Cycle 20 – Test Week

“Thomas V”
For Time:
4 Thrusters (95/65)
1 Rope Climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs
16 Thrusters
4 Rope Climbs

*8 Minute Cap*


Because you are here

And it matters

That you take care of yourself

That you show up 

How you show up

The energy you bring

What time you arrive

How you participate

All of these things matter

Wednesday’s Workout

300m Run
30 Strict Pull Ups
30 Strict HSPU
30ft Walking DB Lunges (50/35)

Thursday’s Workout

3 RFT:
Row 1,000m
20 Squat Cleans (135/95)


While coaching it might seem like I’m looking for perfection. I cue my students on little and big things. I come around again and see how it’s going. I look and cue again and my student replies back “I’m doing all I can”. Usually I can 

At my CrossFit Level 2 certification I was told to be more persistent. Funny thing was I felt like I was being persistent. The constant cues, the encouragement, the support and correction and communication. Not enough in that moment during my cert. They told me to be relentless. In an effort to be a great coach I continue on that journey. I make mistakes and sometimes forget to check back on a student after giving a cue, sometimes I miss things too. What I’m really looking for is effort. 

It’s truly not perfection I’m looking for.  I believe if you continue to put in effort over time you will get closer to what your goal. Yes, there will be mistakes, and that’s why we practice. We practice our breath, mobility, movement, and mindset, all of this takes time. And then we mess up. We run into an obstacle that can either get our way, or be an opportunity to learn and it’s all ok. The mistakes are normal. I’ll continue to put in effort as a coach as I hope you do as a student. 


Wednesday’s Workout

A) Box Squat
Sets of 2 with speed

B) 6 RFQ
15 SA KB Thrusters (24/16)
5 KB windmills
5 Bar muscles up


Thursday’s Workout

5 Rounds on the 4:30*
*3 Minute Cap*

:60 MAX Cal Ski
9 T2B
# of MAX Cal Ski – D-Ball Ground To Over Shoulder

Score = Differential Between Cal Ski & D-BALL


A) Ski erg and DU Skill

Stict Pull Ups
1 Minute Rest
L – Sit
1 Minute Rest
Bar Hang

C) 3 min AMRAP
15 DB Thrusters
30 DU

Rest 90 sec

3 min AMRAP
12 DB Thrusters (heavier)
30 DU

Rest 90 sec. 

3 min AMRAP
9 DB Thrusters (heavier)
30 DU


CF Open 19.5
Thrusters (95/65)
Chest to Bar pull ups

-20min Cap


and don’t forget your canned food

Here at Oak Park we talk about investing in your health and wellness.  We ask you to take a look at how you and we (coaches and community)  are adding value to your health and wellness. As coaches want to guide you to make intentional choices that support your growth as a human being. If you haven’t thought about your health as an investment, what about if you think about the dividends all your current effort might yield later.  You’re investing time, money, effort and energy all to live a healthier, more capable and adaptable life. I hope that you feel better, recover quicker, keep most diseases away, have the ablility to move more for a longer period of time and look good too!

As Coach Nick wrote yesterday you MUST have a solid foundation. Building your strong base, be it physically through movement or being smart about your recovery and how you spend your time is all part of the equation. 

Happy investing!


Wednesday’s Workout

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

Thursday’s Workout

“Night Night”

7 Rounds, :90 work 3min rest
For Max KBS:
2 Suicides
With time remaining:
Max AKBS (28/20)

Score = Average of the round with the highest # of reps and the round with the lowest # of reps


How do we find our limits in regards to our work and movement capacity? We’ve got to push around and up against them and feel them out, rep after rep after rep. Meaning, you’ve gotta put the time in while paying attention. The more the experience (while paying attention), the easier it gets to understand where you are.  I want to encourage you to be curious, to play and see where you are, to know where you want or need to push or back off (yes, a back off is ok too).

When pushing the upper limits I believe this truly should be done slowly- like your trying to parallel park in a small spot that you “might” fit in, this parking job doesn’t happen fast, you go slow and careful. This is what practice days are for.  Class after class gradually pushing the depth of your squat slowly.  Not jumping up on the rings to do a muscle up if you don’t have a pull up or dip. SLOW!  This doesn’t mean practice days are to be done slowly, it just means visiting the end ranges happens with care. 

Let’s talk about weights. So, let’s say you know you can move 95 pounds at most every workout with a bb clean and haven’t tried something different. Well, what if you slowly progressed the weight up to see where your upper limit is? (like when your movement breaks down). Now, there are things to consider when increasing weights over time. How many reps are you doing? Have you handled 30 reps at 95#? How about 50 reps? Does your movement look the same as it did at rep one? Maybe the workout of the day requires only 15 reps, could you be curious to see if you could handle more weight and still keep quality movement, while getting the stimulus that is asked of the workout?

Gymnastics: Let’s say you’ve tried a handstand push up before, but failed after a few. Are you missing the strength to hold the shape that is needed for the movement? Do you have enough ROM to find the start and end position? After looking at those things we can see where work  might be needed and where you can push. Again, this might call for progressing slowly form push ups to down dog push ups to hs negatives to hspu.(or another progression)  You can explore your boundaries of OH pushing strength while also playing with where you OH ROM is. This is working both work and movement capacity.

I want you to be curious, to be inspired to try something new and play with it. And remember, it’s supposed to be fun.  

Wednesday’s Workout

A) 6 RFQ 6 Dball lap to up over bar
4-6 Candlestick levers

B) Box Squat 10 x 2 @ 70% + 20lbs


Thursday’s Workout

“16.1 – ish”
OH Plate Walking Lunges (45/25)
10 Burpees to a Plate
OH Plate Walking Lunges
10 Pull Ups

“I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.” —Rosa Parks

Wednesday’s Workout

“Diane on the Run”
For time: *21*15*9
Deadlifts (225/155)
* = 400m Run


Thursday’s Workout

A) Core/Muscle Up Feast

B) Box Squats

Seesaw DB Thrusters