I hope you are all enjoying this week of Nancy! 

Wednesday’s Workout
Week of Nancy

NANCY GRACE-Celebrity legal commentator, “journalist,” and mother of twins Kind of an outrageous personality, fond of guilty until proven innocent

30 RFT: 2 Burpees (lateral over the bar)
1 Clean & Jerk (155/105)

Thursday’s Workout
Week of Nancy

5 RFT:
Run 400m
10 Split Squat into Pivot Reverse
5 Deadlifts (315/225)
5 Muscle-ups

We’ve got something special in store for you. This week we have TWO new Classes

Friday 7/27 @ 9:30am to 11am

Saturday 7/28 @ 10am class

Coach Lindsay’s signature movement practice weaves together breath work, core work, yoga and body weight based strength strategies.  This 90 minute class is designed to challenge movement and postural habits, balance joint stability and mobility for the purpose of optimizing our energy and breath. Expect to move, learn, shift, align, sweat, tremble, breathe well and rest.

This class is especially designed for people who:

Do NOT like yoga.

Do NOT like pilates.

Love yoga and pilates and movement of all kinds.

Teach/ Coach movement.

Want to feel stronger on the inside.

Feel strained from vinyasa yoga or weightlifting


Please show up and try it out! 

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) Death by Sucka Punch Foo’

B) 5 on the 4:00 for Q
2 Rope Climb
4 Man Makers
8 Double Parralette Lat Hop


This past weekend we had the pleasure of having Patrick Mckeown – the author of The Oxygen Advantage with us all day Saturday. His book shares that nose breathing will bring us better health. He mostly talks about all the hours we aren’t at the gym, which are the majority of the hours. His tag line – breathe light to breathe right.  At Oak Park we have been incorporating breathing exercises and protocols for a while now which is awesome and can be challenging. As a kid who had exercise induced asthma growing up, not being able to breathe was the main reason that moving wasn’t fun sometimes. (that’s how weightlifting began for me) Anyway, if we can control our breath we can control our mind.  

When we breathe through our nose we improve diagphram movement, we also improve our functional movements (that’s what we work on) and reduce the risk of back injury. Our diaphragm is connected to our ribs and spine and when we engage it through use it assists in spinal stability. 

When we breath through our nose (be it at rest or during exercise) Nitric Oxide is released. This is a vasodilator which allows blood to flow smoothly and carry oxygen that our muscles need to fuel our body for moment and life. 

Patrick shared a few great exercises to assist in nasal breathing for better health. 

The below warm up exercise can be done seated and helps bring attention to nasal breathing.

You will start with normal breathing, then after a small exhale pinch you nose and hold for 2-5 seconds. Next breathe normally for 10-15 seconds and repeat again. This should take about 2.5min. You should not feel stressed during this. If you feel stressed hold your breath for shorter duration. If your air hunger becomes too much, decrease breath hold time. 

And if you haven’t yet taped your mouth shut at night with some paper tape to ensure nasal breathing while sleeping, give it a try. The first time I tried it I woke up feel the most refreshed Id ever felt. 

Wednesday’s Workout

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 reps @ 60%
2 reps @ 70%
2×2 reps @ 75%
2×2 reps @ 80%
3×3 Clean Pulls @ 100%


Thursday’s Workout

Min. 0-2
60/40 Cal Ski*

Min. 2-6
20 Wall Balls (20/14)
20 DB Snatch (50/35)

Min. 6-12
10 C&J (135/95)
10 Lateral Burpee Over Bar (24/20)

Min. 12-20
400m Run
60/40 Cal Row
200 Double Unders

Total Score = Total Reps

Does your effort dictate your outcome? Well, it will dictate a certain outcome. But, will it be the specific one you are looking for? That’s a great question.

There are things in life that effort does not necessary mean you will get a specific outcome. It all depends on what you are working towards. Setting goals is key- knowing what you want and how you will get it is key. Knowing what effort is needed can be helpful.  Let’s talk about consistency.  If you are continually putting in the effort to show up regularly and you are showing up, then yes, your effort will earn you your outcome of showing up consistently. 

Let’s say you have put in a lot of effort to say learn a skill, but something isn’t clicking. The effort might not match the outcome. It’s possible to spend time doing something and not get what you want. (you might need some more coaching and other tools to help)

That’s why we are here. To guide you in that process. We (your coaches) can help you along the way and set some goals and learn what you want to work towards. 

Wednesday’s Workout

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

Thursday’s Workout

A1) Power Cleans
2 reps @ 60%
2 reps @ 70%
2 reps @ 75%
2 reps @ 80%

A2) Clean Pull
4×3 @ 90%

B) Progressive Watt / Squats on the 2:00/2:00
Round 1
AS Bike :60 @ 70% G2
Max Air Squats :60
-Rest 2:00
Round 2
AS Bike :60 @ 80% G4
Max Air Squats :60
-Rest 2:00
Round 3
AS Bike :60 @ 90% G5
Max Air Squats :60


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