Two weeks ago I got a great email from a parent and friend. She was saying, although life if tough right now, there was so much beauty on her walk. Which made me reflect a bit more about all the beauty I see. (yes, last week I called out those that weren’t saying hi) And this is a new week.

What I’m noticing now.

It’s spring time, my favorite time of year because everything is in bloom. It’s my birthday time.
The sun peeks out a bit more.
Jasmine is blooming, my calla lilies are getting ready to come out. Yesterday I smelled waffles on my walk.
People are sprinting on the hills in my neighborhood.
I see people working on their homes.
People are sitting in their front yard.
I hear children laughing and playing.
There are families out riding bikes together.
I see chalk drawings all over my neighborhood made my kids and or adults looking to spread a bit more joy!

In that effort to notice more I now make it my goal to walk to the mailbox up the street instead pinning the letter to my mail box and or driving.

The beautiful things I notice is that the communities are coming together. 

Saturday’s Workout

Zoom Partner WOD!!

A) *On a 10 Minute Clock…Waterfall Style
10 Lunges
10 Up-Downs

Immediately into…

B) *On a 10 Minute Clock…Waterfall Style
50 High Knees
3 Inverted Burpees


Living Room Partner Workouts from Oak Park Los Angeles on Vimeo.



7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)


March 28 Workout of The Day – Cardio Bunny from Oak Park Los Angeles on Vimeo.

What’s GPP? It’s been a question floating around now that we are up and running with our online classes. It stands for General Physical Preparedness. This is our way of helping you be healthier, stronger and fitter. Better able to handle stress both physically and emotionally, as well as helping boost your mood. Now, who doesn’t want a little GPP? We do this through, cardiovascular training (jumping and getting heart rate up), body weight movements, otherwise known as gymnastics, strength training (using the DB/KB) and helping you get better at moving your body in space.  

Speaking of moving. Walking has been my primary form of exercise this year and I love it. I’m grateful to have hills near my house to walk up and flat roads too. Many flowers and trees to see and beautiful homes too. Walking has changed over the last couple of weeks. So many more people are doing it. And it’s a bit strange. In this time of social distancing, which my sister likes to refer to as physical distancing,  (as we are still able socialize in other ways). Some folks out there have forgetten that it’s ok to make eye contact and say hello. Give me a little wave, acknowledge me, not by just moving around me, but a nod is great.

Here are the Zoom Links to the “Chill” classes going forward, starting Monday, March 30th:

Monday “Chill” at 8:30pm with Diz
Wednesday “Chill” at 8:30 with Matt
Friday “Chill” at 8:30pm with Shirley

  • Diz is adding her 8am GPP Class & 9am Women’s GPP Class on Tuesdays & Thursdays on Zoom! Here are the links:

8am GPP Classes, Tuesday & Thursday
9am Women’s GPP Classes, Tuesday & Thursday

  • Shirley will coach the 7am Classes Monday-Friday. On Monday, Wednesday, and Friday, the 7am classes will be GPP classes, and Tuesday & Thursday’s 7am classes will be yoga! Here are the links:

7am MWF GPP Classes
7am TuTh Yoga Flow Classes

  • And the 12noon Class — our original Zoom class — is going strong MONDAY THRU SATURDAY. That link is in the right margin!

Keep coming to the Zoom classes. They are really fun, and it’s so nice to see you guys talking and moving in real time.

Saturday’s Workout
Cardio Bunnies
5 Rounds 60 seconds each movement 

Inverted burpees
Bottum of Squat
Penguin Hops
Bottum of Pushup
Kick Thru
Hollow Hold/Rocks
Dolphin Burpees
Arch Hold /Rocks



Hi guys! First, I want to start with a huge thank you to all who contributed to my GoFund me.  I feel very supported and loved <3. I had so many visitors in my home healing time it all went by very fast. Most of us has been physically displaced, away from many of the people we usually interact with. Our normal routines have changed and we will have an opportunity to slow down if you choose. Setting a schedule and keeping movement and breath in that schedule will be key to keeping sane.  I’ll be getting some yoga videos for you soon.  In the meantime I’d like to share this quote with you.

Contact your coach to help keep you on track and don’t forget our live workouts at noon use this link to access.  

Wednesday’s workout

E4MOM for 4 Rounds
2 Squat Clean @ 90%

:30 DB Push Press
:30 DB Row
:30 Box Jumps
:30 Line Drills (“Suicides”)
:60 Rest


Dumbbell Version:
A) E2MOM for 6 Rounds
10 DB Squat Cleans – You choose the load!

:30 DB Push Press
:30 DB Row
:30 Box Jumps
:30 Line Drills (“Suicides”)
:60 Rest

At Home Workout:
A) EMOM 12
Min. 1: 5 Tuck Jumps
Min. 2: 10 Jumping Squats

:30 Clapping Push Ups
:30 Chin Ups
:30 Jumping Lunges
:30 Line Drills (“Suicides”)
:60 Rest


Thursday’s Workout

800m Run
Dball carry Front rack Carry Ft Door to Gate and back
15 TTB

At Home Workout:
800m Run
Find a HEAVY object to bear hug and carry!
15 V-Ups

I’m truly grateful to have an amazing team here at Oak Park.  

I’m grateful to have a supportive and generous community. 

I’m grateful to have so many friends be willing to share their time with me.

I’m grateful to have lessons in which teach me that I have to ask for help.

I’m grateful to be able to receive. 


Thank you to all that are helping me heal in all the ways that matter. Reaching out, giving money, dropping by and thoughts and prayers. I am truly grateful for it all.


Thank you

Coach Shirley 

Wednesday’s Workout

A) Front Squats
5×3 @ 85%

B) For Time:
Muscle Ups
Push Press (95/65)
*4x20m shuttle sprints on turf


Thursday’s Workout

For time:
Double Unders
American KB Swings (24/16)


My kids classes are up and running next week. If you know any kids that want to move more, please send them my way!

Wednesdays Workout

A) E2MOM for 5 Rounds

4 Squat Cleans @ 80-85%

2 Strict HSPU
4 Front Rack Step Ups (24/20)
6 Bar Muscle Ups
8 Box Jumps


Thursdays Workout

A) 1 1/4 Front Squats 6×2 @ 80%

B) Every 2:30 for 5 Rounds
10/7 Cal AB
10 Deadlifts – Choose weight from M.TEST WEEK
10 Push Press
10 Kipping or Strict Pull Ups


It’s been a great space and a great view. So many memories here, so many firsts, learned behavior, goals accomplished, hard work put in, sweat, relationships built, fun had, learning, growing and a whole bunch other things. Way too many to list. Thank you all for supporting, I can’t wait to grow and play with you more in a new environment. 


With the new space comes the opportunity to build new habits. I’m working on taking small bit of silence and stillness during the day. (yes I know two weeks ago I was upset I had to sit still) When stillness and silence is a choice and a freedom, I appreciate it. Everyone is always hurting around in a hurry and the the opportunity sit and be calm, has to be made, as it won’t just happen.  Just last week I was listening to Sam Harris and one of his guest on the topic of meditation. They said

“We can create conditions to quiet the mind, but we can’t turn it off”.

Our intention is to create a great environment in which you can take care of yourself with our support. 


Wednesday’s Workout

For time:
Deadlifts (225/155)
Lateral Box Jump overs (24/20)


Thursday’s Workout

A) 1 1/4 Front Squat
6×3 @ 75% of 3RM

B) 2min of Max Calorire AS Bike,
Then 10 min AMRAP:
6 Strict HSPU
8 Strict Pullups
10 Pistols



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–