Monday’s Workout
Practice
A) Snatch it up!
EMOM 10
1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat
B) 5 Rounds of :
2:00min Row @ 80% RPE G4 Breath
10 x Seated DB Press
10 x Ring Rows
Tuesday’s Workout
Mental Toughness
“The Swinging Ghost”
6 Rounds
– 1 minute of rowing
– 1 minute of burpees
– 1 minute of double unders
– 1 minute of RKBS (28/20)
– 1 minute of rest
Friday’s Workout
Practice
A) Partner Pistols
B) Partner AMRAP 16
P1: 400m Run
P2: 5 DL(135/95)
3 Hang Power cleans
1 Jerk
Saturday’s Workout
CrossFit Open 20.2
TBA
Sunday’s Workout
TBA after we know 20.2 …:)
But come to Sunday’s Fire & Ice! 12:30-2:30pm
Monday’s Workout
Practice
A) Snatch it up!
EMOM 10
1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat
B) 5 Rounds of :
2:00min Row @ 80% RPE G4 Breath
10 x Seated DB Press
10 x Ring Rows
Coach Lindsay Ashmun is back this weekend and will be teaching Ground Control on Friday and Sunday. The Friday class starts at 9am and will run for 90 minutes. The Sunday class starts at 11:15am (in place of the Sunday breath class) and will run 60 minutes. Lindsay’s Ground Control class is a mixture of breath work, pilates, yoga, and ground-based movement that will get you in touch with your body in ways you’ve not experienced before. If you have taken her class, you know. If you haven’t take her class yet, DO IT.
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THURSDAY’S WORKOUT
PRACTICE
A) Front Squats
3×5 @ 70% (deload)
B) AMRAP 6:
10 DB Floor Press (55/35)
8 Jumping BMUs
C) Row (work/rest)
:60:60
:45:45
:30:30
:45:45
:60:60
FRIDAY’S WORKOUT
PRACTICE
A) Partner Pistols
B) Partner AMRAP 16:
P1: 400m Run
P2: 5 DL(135/95)
3 Hang Power Cleans
1 Jerk
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
Ingredients;
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.
Enjoy!
Wednesday’s Workout
Competition
“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
Practice
A) Front Squats 3×5 @ 70%
B)
AMRAP 6
10 DB Floor Press (55/35)
8 Jumping BMU
C)
Row
:60:60
:45:45
:30:30
:45:45
:60:60
Join us Saturday November 2nd at Oak Park for, “Lean into Stress” with Brian MacKenzie. Proceeds support Tanya and Brian’s nonprofit, theHealth and Human Performance Foundation.
Register today at:
Monday’s Workout
Competition
In 5:00min
800m Run + Max 20m Shuttle Sprints
5:00min rest
In 5:00min
800m Run + Max 20m Shuttle Sprints
Tuesday’s Workout
Practice
A) E2MOM X 6
1 Power Snatch + 1 Hang Power Snatch Below Knee + 1 Squat Snatch*
B) For Time (12 Minute Cap)
100 Wall Balls
50 Burpee Box Jumps (24/20
Did you guys know that CFHQ has moved The CF Open? To, like, right now? We had it in spring, I know, but CFHQ is adjusting their schedule to Fall so this year the Open will happen twice. The first workout has been announced! And every Saturday, starting this Saturday for the next five weeks, all classes will be the Open workout. We’ll have scoresheets and a lot of enthusiasm per usual during the workouts — see you Saturday!
Friday’s Workout
Competition
3 RFT:
15 KB Snatch (24/16)
3 Rope climb
10 Hang Power Cleans (115/75)
Saturday’s Workout
Open 20.1
10 rounds for time:
8 ground-to-overheads, (Rx: 95/65, Scaled 65/45)
10 bar-facing burpees
15 minute cap
Monday’s Workout
Competition
In 5:00min
800m Run + Max 20m Shuttle Sprints
5:00min rest
In 5:00min
800m Run + Max 20m Shuttle Sprints
The weekend breath & exposure workshops have been a big hit. Who knew that recovery could feel so good?!?
There are three more opportunities in October for you to experience breath and fire & ice. This weekend we are holding a one-of-a-kind event at Steve Carcano’s home (you can scroll back and watch Kenny’s video about it). That will be on Sunday, October 13th.
I’ve just added another workshop on Sunday, October 20th and the final event will be on Sunday, October 27th. If you have questions or want to sign up for any of these events, talk to me in person (Coach Matt) or email me at: matt@oakparkla.com.
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THURSDAY’S WORKOUT
PRACTICE
A) Back Squat
Find a HEAVY 20
B) 4 on the 4:00
10 DB Front Rack Reverse Lunge
10 DB Push Press
5 Bar Muscle-ups
50 Double Unders
FRIDAY’S WORKOUT
COMPETITION
3 RFT:
15 KB Snatches (24/16)
3 Rope Climbs
10 Hang Power Cleans (115/75)
Tuesday – Mental Toughness
PARTNER TOUGH
12 Min Sled Push AMMAP (one partner working; other holding Ironman)
(1 min Transition)
12 Min Max Meters Weighted Carry (two different weights–front rack/farmers; one carrying at a time
Wednesday – Practice
A) Progessive Power Snatch E2MO2M 10
4 Power Snatch + 1 Squat Snatch @ Open Bar
@ 50%
@ 60%
@ 70%
@ 80%
B) In 12mins:
1K Row
then, AMRAP:
8 DB Thrusters
8 Pull-Ups
XPT Workshop This Sunday! from Kenny Kane on Vimeo.
In the video I mentioned that this weekend’s XPT experience is on Saturday it’s actually Sunday. (Unfortunately I realized this at night time and far from our amazing location…). Regardless, if you are open to truly pushing the ends of your comfort and learning a lot about yourself in the process this workshop will serve you well. Reserve you’re spot with Coach Matt (matt@oakparkla.com).
Monday’s Workout
Practice
“Squats on Squats Monday”
A) Front Squats 5×5 @ 85%
B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)
Tuesday’s Workout
Mental Toughness
PARTNER TOUGH
12 Min Sled Push AMMAP
(one partner working; other holding Ironman)
(1 min Transition)
12 Min Max Meters Weighted Carry
(two different weights–front rack/farmers; one carrying at a time
Friday’s Workout
Competition
AMRAP 5
10 Cal Row
5 Deadlifts (315/220)
Rest 2 Minutes
AMRAP 5
10 Cal Row
5 BMU
Rest 2 Minutes
AMRAP 5
10 Cal Row
5 Lateral Burpees
Rest 2 Minutes
AMRAP 5
ME Cal Row
Score = Total Reps
Saturday’s Workout
40mins of Work on the :40:20
Station#1
DB Push Press
Station #2
SA KB Snatches (alt)
Station #3
Lateral Box Step Overs
Station #4
MB Sprawl/Football Burpees
Station #5
AS Bike
Sunday’s Workout
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
D-Ball G2OS (100/70)
Box Jumps (28″/24″)
Monday’s Workout
Practice
“Squats on Squats Monday”
A) Front Squats 5×5 @ 85%
B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)