The Women’s Program is up and rollin’. Every Tuesday and Thursday 9am at the gym and every Wednesday at 9am in the park for core, cardio and body weight strength in general. When I ask women what their number #1 goal is when it comes to fitness, the answer that comes back is “I want to be able to do a pull-up”. Why is it so hard for women to pull themselves up with their chin over the bar? Something I have thought about a lot. The confidence of not believing in yourself and that you can do it? Or the competence of not knowing how to do it? The lack of exposure? The lack of knowledge in understanding the value of actually pull yourself up. The lack of understanding value of grip strength and how it can translate into other areas of life, like carrying your groceries or picking up your kid. All of it is probably true.

 

Many women believe you’ll get bulky by strength training or working upper body. That is complete bullshit. I do strength training weekly, including pull-ups and I am not bulky and  my body weight is stabile around 125lbs. I work with over 40 women weekly, both in group classes and privately. My women do strength training weekly and I would argue that the strength training has only improved their quality of life. But still most women (and men too) lack the ability to do one single pull-up. If you have been a student at the gym – for more than a year, and been consistent in your training, there is no reason you shouldn’t be able to do a pull-up. In other words: you should absolutely do a pull-up or the progression on how to do a pull-up hasn’t been delivered to you by the coach. Let’s change that. I promise to work my butt off for you if you show up for me. And we will work on your confidence and competence and nail that pull-up by the end of this year.  

 

Great job to all the women and girls that came to our outdoor class today! It was awesome! 

– Coach Charlotte

 

Thursday’s Workout:

EMOM 12

Minute 1: 3-5 Squat Cleans

Minute 2: 10-12 Bar Facing Burpees

 

Oak Parkers! 

We are going to use the Parking Lot to accommodate larger classes with the addition of outside workout stations!  This will be available only on:

Saturday’s: 8:00am  Gym Class
&
Sunday’s: 9:00am Gym Class

As Kenny’s blog mentioned yesterday, for the month of July, we’ve made changes to the class schedule for both Zoom and Gym classes.  We hope that we can accommodate more peeps in the gym and keep the Zoomers moving at home!

Log in to reserve GYM classes up to 24hrs in advance – but 10hrs before to ensure there’s minimum attendance.
http://oakparkla.com/schedule/

Zoomers – Just Log on and get moving!
http://oakparkla.com/online/

Get the Oak Park Zen Planner- Member App
Log in with your email and password to reserve Gym Classes!

WEDNESDAY

AMRAP 24
200m Run
20 SA Renegade Rows (Each)
20 DB Pass Throughs
20 V-Ups

So brave and courageous, loving and kind.

Leading the way by example.

You’ve taught me how to love myself unconditionally.

That I matter, that we matter. You’ve seen a side of me that I hadn’t yet seen.

A reminder that speaking up is important.  That speaking our truth matters. That my truth is more important that keeping others comfortable. 

In the physical you encourage one rep at a time, always with positives. 

You show love to all beings big and small. 

You’re fierce and committed, your life is honorable and inspirational. 

In the emotional, you create a safe space to be express and allow others to be heard and seen. Judgment feels far from you. 

In the spiritual, your faith leads you in the most open way. Reminding me that Mother Earth needs love to keep us safe and taken care of. 

Your willingness to fully grow in all areas of life can be a model for us all. 

Thank you for being part of my team! 

You have left a legacy.

Love,

Coach Shirley 

 


Saturday’s Workout

The “Dunn”

15 Power Cleans (Heavy)
10min / Max cals: Bike/Row/Ski/Run

15 Power Cleans
7min / Max cals: Bike/Row/Ski/Run

15 Power Cleans
5min / Max cals: Bike/Row/Ski/Run

15 Power Cleans (135/105)
3min / Max cals: Bike/Row/Ski/Run

– 35min Cap –

I’m going to go out on a radical note because that’s fitting! I’m going out on the radical notion that you are more than your fitness or your body. You are most certainly a 1000x more than the number on the scale, or the pounds on a barbell. How do you experience life? Deal with stress? How loudly do you laugh? With mouth wide open until heads turn? How hard do you dance? So hard you rip your pants like Benet? Does every life blow feel personal and unescapable? Or are you so adaptable and yet so human that you cry and yell, and then shift directions. Does your fitness and health lend itself to humanity? How do you serve a community, small and big? Do you challenge stale and/or harmful norms to make a clear and equal pathway for everyone?

To me, this is health and fitness.

So, yes, you are more than this body that fluctuates in weight, that doesn’t always hit the PR, that loses sleep sometimes, that has pizza too often, that is frustrated by children and spouses, that works too hard but then remembers to rest. You are a soul that loves deeply, cares and shares and forgives and feels for others and moves mountains to get things done when needed. Aren’t you?

My parting desire is that you discover how compelling your body is – not for its perfect or imperfect looks, but because of its perfect design as a vehicle to experience an amazing life. Your body is not a shallow collage of round and high or loose and flat parts. It is an ecosystem; complex and fascinating – a gorgeous master plan that houses your beautiful mind and generous soul. And with that compulsion can you be moved to help it run as well as you can so that you can enjoy this short life and be helpful and do what you were meant to do with more ease.

Thank you for 10 great years, you guys. Keep on keeping on: connecting, playing, and growing.

I do love you all,

Diz


Friday’s Workout

Gym Workout
EMOM 10
Minute 1: 15/12 Cal Row or 12/9 Cal AB
Minute 2: 5 Deadlifts + 10 Pull Ups
Zoom
EMOM 10
:40 Work :20 Rest
Minute 1: Up/Downs
Minute 2: DB Deadlifts + 10 Ground Pull Ups

What are carbohydrates?  Do you know what they do and how much you need  to reach your goals? There is a lot to learn and if you need more guidance and help on this subject, please reach out to us coaches. Dr. Andy Galpin spoke about this on his youtube channel and podcast and I would also recommend you listen to what he has to say. 

So what are carbs? Typically three major categories:

i) Sugar – fruit, added sugar, dairy, some vegetables like beets or potatoes.

ii) Fiber – grains, fruits, vegetables, nuts that the body can’t break down.

iii) Starch – beans, plants etc. 

So what does carbohydrates do to your body? This is what Dr. Andy Galpin stated: 

“Things that make you gain weight.

Things that give you dementia.

The reason for Covid-19!”

 

Please reflect upon this and be safe. 

– Coach Char 

 

Thursday’s Workout: 

A) Booty Pop Time

3 Rounds Not For Time:

5 Glute Bridges w/2sec. Pause

5 Single Leg Glute Bridges w/2sec. Pause (L+ R) 

5 3 Point Glute Leg Lifts

 

B) AMRAP 20

20 Double Unders

20 RKB Swings

20 Goblet Squats

20 Sit Ups

 

 

 

 

 

 

There will be classes on Saturday, July 4th:

8:00AM – Gym Class
9:30AM – Gym Class + Live Zoom

It’s also Oak Park member Andy Dunn’s birthday!  He admitted that he’s a big snacker and wants to burn more calories…thus, I created the “DUNN” Workout for this Saturday – hope to see you there!!

 

FRIENDLY REMINDER – CLASS SCHEDULE UPDATES & CHANGES

Complete Class Schedule

Zoom Classes


Coming Wednesday

Gym Workout
4 Rounds on the 4:00

20 Push Press
15 Lateral Burpees
10 T2B

**Cap: 3 Minutes**

See Programing for Home Workout scales and subs!

 

Tuesday 

Gym Workout
AMRAP 5
Clusters (165/115)
Immediately into…
5K Row
**26 Minute Cap**

Zoom Peeps:
Option 1 – If running is avaliable:
AMRAP 5
DB Clusters
Immediately into…
AsManyMetersAsPossible 21
Run

Option 2 – Running isn’t available:
AMRAP 26
10 Burpee Tuck Jumps
20 Mountain Climbers
300 High Knees