Last week was the end of our first ever Seasonal Running Classes at Oak Park.  Both Coach Char and I were so impressed with the runners who frequented the classes and embraced the outdoor environments.  We will return on September 11th with a new Running Class schedule….  But with endings come new beginnings!

Coach Nick is starting the inaugural Seasonal BBC Classes at Oak Park.  What’s BBC you ask?  He’s talking: 

 

BARBELS – BODYBUILDING & CARDIO

Classes will be held twice a week: STARTING: JUNE 1st.

Wednesday’s – 6am – 6:45am at The Bluffs –  Cardio

  • Low Impact: KBs, D-Balls, Battle Ropes, etc
  • Body weight: Running, Air squats, Push-Ups, Lunges, etc

   Saturday’s – 11am – 12pm at Oak Park LA – Barbell and Bodybuilding

  • Strength: Back Squats, Deadlifts and Presses
  • BodyBuilding: Reverse Lunges, Booty sculpting, Curls, Single Leg Movements and Accessory Work, etc

WEDNESDAY – COMPETITION

Franklin Hill – 5k aka….”Double Death Loops”

 

THURSDAY – PRACTICE

A) AMRAP 8
4-8 Strict Pullups
12/9 Cals Airbike

B) “The Heiden V” Challenging technical lateral movements

C) Back Squat 1 x 20


 

Oak Park’s longest running tradition of memorial day Murph is less than a week away. I am sensing that many individuals are feeling hesitant about coming in that morning because they cannot do Murph as prescribed and/or they are not sure it is a good idea to do it prescribed because of how that will affect them physically.    

First, let me start by saying publicly that I will not be doing Murph as prescribed. Honestly, this is hard for me to accept, particularly because last year I did it prescribed, nasal only. However, my health has not be great the past month, and I recently experienced a very severe low back flare up in which the day after I could not stand from sitting without electric, shooting pain. Therefore, given my personal context, it is not wise for me to do Murph as prescribed. Nonetheless, I know how difficult holding this context in public can be. Amongst the community, especially my fellow coaches, it is tempting for me, like many of you, to want to push myself hard, so much so, I empathize with those who ultimately decide it is easier to not show up than be tempted by doing it how they believe is the “correct” way. 

The only “correct” way to do Murph is to do it in a way that honors your personal context while ALSO getting to EXPERIENCE the camaraderie and fellowship of the community at large. Hence, if you are in town, I encourage you to come next Monday morning no matter what you are currently feeling about how you will do Murph. It is okay to come and not do Murph at all, for some this may best honor your personal context.

When I asked a student today if he was coming to Murph, he responded with hesitation because of an 8 hour drive he will have later that day. He is right to have hesitation considering the potential mixture of 300 squats, 2 miles of running, and 8 hours in the car. Instead, what is likely better for him and his personal context is a 20 minute variation of Murph. 

What version of Murph will best serve you? 

I look forward to seeing many of you and your loved ones this coming memorial day while we collectively remember those who have sacrificed for our country with an  inspirational talk , fancy caffeine, and movement that honors our individual contexts.


Tuesday

Practice

A) Rope Climb Skill Work
B) Tempo Front Squats 3 x 5 @ 3310 Tempo Rest 2 minutes b/w sets
C) AMRAP 18:
    600m Run
    10 Dips
    20 Russian Twists (Single count)
    20 Alt. Rev. Lunges (Single count)

Wednesday

Competition

Franklin Hill – 5k aka….”Double Death Loops”

http://

Monday’s Workout
Practice

A) Forearm Plank/Leg Throwdowns

B) Agility Drills

C) 7 min EMOM POWER CLEANs

D) 10 Min AMRAP
     5 Power Clean
     20 (1 ct) Lateral Jumps over bar 
     10 Z Press (DBs)

 

Tuesday’s Workout
Practice

A) Rope Climb Skill Work

B) Tempo Front Squats
     3 x 5 @ 3310 Tempo
     Rest 2 minutes b/w sets

C) AMRAP 18:
     600m Run
     10 Dips
     20 Russian Twists (Single count)
     20 Alt. Rev. Lunges (Single count)

Three years ago Mark Semos from SEAL Team Five hit us with an opening talk that put what we were doing on Memorial Day in perspective. He had rendered us speechless the previous year, too, and frankly we weren’t sure if he’d have the same impact again. But he did.

I’ll paraphrase his message:

War is dark and often bleak and evil. And soldiers are willing to do things that most of us are not — things we can’t even fathom — to protect the rest of us. But what connects us all as human beings is love. Michael Murphy made a conscious sacrifice. He gave up everything he had and everything that was ever to be for the love of his friends, his brothers. That glimmer of connection keeps soldiers sane and determined. And as civilians, though we will never be able to relate to what they go through, we can connect as humans and do things out of love and for the greater good. Be better. Be good people.

Murph is not about getting yourself to suffer in honor of soldiers. We don’t know that kind of suffering, and hopefully never will. Murph, for us anyway, is about our community coming together and bonding. It’s about connecting and sharing a love of life and well being, and appreciating our health and freedom together. 

I look forward to seeing you on Monday, May 27th at 8am. 


Fridays’ Workout
Practice

A1) 3 RFQ:
:30 Assault Bike @ G3 Breath
:30 Double KB Front Rack Hold @ G3 Breath

Rest 1 minute

A2) 4 RFQ:
:15 Active Hang / L-sit Hang
:15 High Plank to Low Plank

B) 4 RFQ:
8 Bulgarian Split Squats (each)
2-4 D-Ball Over the Shoulder

C) EMOM 10:
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

Saturday’s Workout

10 Rounds for Time
200M Run
10 Burpees
8 Thrusters (95/65)

Sunday’s Workout

*Murph Prep*
For Time:
800m Run
50 Strict Pull Ups
800m Run
100 Push Ups
800m Run
150 Squats

Monday’s Workout
Practice

A) Forearm Plank/Leg Throwdowns

B) Agility Drills

C) 7 min EMOM POWER CLEANs

D) 10 Min AMRAP
5 Power Clean
20 (1 ct) Lateral Jumps over bar
10 Z Press (DBs)

May is brain cancer awareness month and Gray Day is an annual workout fundraiser for brain cancer research held in memory of Leticia Ballesteros Abye. Her husband, Aman, hosts the fundraiser, which will go down this Saturday morning from 8:30am to 10:30am at the Santa Monica beach (at Hollister Ave.) Additional details are available at this link. This is a worthy cause that hits close to home for some of our members and if you have time to go out for a beach workout on Saturday, I encourage you to do so.

_______________________

THURSDAY’S WORKOUT

COMPETITION

For time:

Row 2,000m

*** LEADERBOARD WORKOUT ***

FRIDAY’S WORKOUT

PRACTICE

A1) 3 RFQ:

       :30 Assault Bike

       :30 Double KB Front Rack Hold

A2) 4 RFQ:

       :15 Active Hang / L-sit Hang

       :15 High Plank to Low Plank

B) 4 RFQ:

     8 Bulgarian Split Squats (each)

     2-4 D-Ball Over the Shoulder

C) EMOM 10:

     1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

*** There will be a free 30-minute Performance Breath class from 12:00-12:30pm on Friday ***

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
Practice

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
Competition

LEADERBOARD
For Time:
2K Row

 

Test Week is officially over and we are now two weeks into Cycle 20. What did you learn about yourself from Test Week? What are your strengths? Weaknesses? What goals are you setting for yourself and why does it matter? 

One problem that I see with people is either they don’t know how to set goals or they just don’t care too. You could of course make some progress without setting goals – however, by taking the time to set goals in advance, you are setting yourself up for a better chance of success.  

Having an understanding of High quality goals vs. Low quality goals can really set you apart. 

Below are some example of high quality and low quality goals:

High quality goals:

  • Lose 10 pounds of fat. 
  • Put on 10 pounds of muscle.
  • Reduce body fat to 15%
  • Perform 5 strict pull ups in a row.
  • Run a sub 6 minute mile. 

Low quality goals:

  • Get fit.
  • Gain muscle mass.
  • Lose weight.
  • Run without getting winded.
  • Improve my strict pulling. 

If you’re still lost, or not sold, I introduce to you: SMART

Specific – A goal should be linked to one activity, thought, or idea that’s most needed or important to you.
Measurable – A goal should be something you can track and measure progress toward. 
Action-Oriented – There should be clear tasks or actions you can take to make progress toward a goal.
Realistic – A goal should be possible to achieve.
Time and Resource Constrained – A goal should fall within a specific time period. 

 

Example:  Billy Bob wants to lose 10 pounds (of fat) in 12 weeks, just before his vacation to the Caribbean. That’s great! It’s specific, measurable, and time bound. Actions that Billy Bob can take to help achieve his goal could logging his food and exercising 4-6 days a week. Writing down what you eat/drink for the next 12 weeks, along with showing up consistently to the gym, are behaviors that will help support achieving his goal!

Now that you have thought about your high quality goals, WRITE THEM DOWN! Studies have shown that people are 5 to 10 times more likely to achieve their goals when written down. If this is new for you, consider it a challenge for yourself. If you’re not challenging yourself, you’re not growing as a human. By trying challenging things, we allow ourselves to grow. And if that does not sell you, imagine looking back on your efforts six months from now – how cool would it be to know what has worked well and what has not? 

If you’re still lost, talk to your COACH! We are here to help you learn, challenge, and test yourself both mentally and physically day in and day out. If you need help, you know where to find us.


Tuesday – Practice

4 Rounds :40:20
SA DB Clusters
Seated Rope Pull
-Rest 1 min-

4 Rounds :40:20
Suicides
Plank Hold
-Rest 2 minutes-

FQT: 800m Run


Wednesday – Practice 

A) Agility Ladder

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

C) 20 Back Squats

Monday’s Workout
Competition

Parter Workout – “He/She Got Game”
0-4 Min. 
     Max Cal Ski Erg 
4-8 Min.
     DB Step Ups – (DB WEIGHT 50/35) (BOX HEIGHT 24/20)

8-12 Min. 
     DBALL Ground to Over Shoulder (100/70)
12-16 Min. 
     Max Cal Assault Bike

*Score = TOTAL REPS

Tuesday’s Workout
Practice

4 Rounds :40:20
     SA DB Clusters
     Seated Rope Pull 
-Rest 1 min-
4 Rounds
     Suicides
     Plank Hold
-Rest 2 minutes-
800m Run FQT

My grandmother actually passed away a long time ago, but I’m imagining what she’d think of our fourth-quarter attempts to reverse all the damage we humans have done. I mean, we’ve come a long way considering her generation built houses with asbestos, threw trash out car windows, and put lead into everything for some reason. But she also was of an era where clothes were made to last forever, when meat was only eaten a couple times a week because it was a luxury item (and the quality reflected that), and plastic did not encase every single inch of every single thing in every single store. Still, I’d love to watch my grandmother roll her eyes at the chicness of the current environmental movement.

Plenty would rightly argue that low-income communities that are plagued with crime, higher rates of disease, and housing and food insecurity must first, rightly, focus on sustaining life before dealing with any types of environmental issues. My grandmother would say that we who grew up without money were environmentalist well before a bedazzled Reduce, Reuse, Recycle shirt on organic hemp was a glimmer in some greentrepreneur’s eye.

When you grow up with very little money, you are already reducing and reusing just by freaking necessity. Wasting anything or flippantly overconsuming was not an option and it was just downright disrespectful to our money and how hard we had to work for everything. If we lost something or, oopsie, left our shit somewhere, that was it. It was gone. Nobody had the money to just replace things. We got things handed down to us and we were stoked about it. We had to share stuff. Sure, we fought over whose turn it was to play with the football or whatever, but our parents and grandparents didn’t care; fight all you want. We still were not going to get more. We made huge, watered-down pitchers of Tang; we weren’t given tiny individual bottles. I don’t even remember plastic bottles when I was younger especially when we coveted most those huge cans of Hawaiian Punch where you had to punch two triangle holes in the top to let it flow.

Not every person in the family had a car – or at least a car that worked. I used public transportation and a bike to get everywhere. And don’t get me started on how we reused things. My grandmother reused EVERY gd container to our constant frustration. YES! I found a tin of dutch sugar cookies! Nope, it’s a tin for needles and thread now. Oh, thank god there’s margarine for my toast …. Nope, that Country Crock tub is actually filled with leftover rice from three days ago – and you betta eat it! Oh, I need something to put my wet bathing suit in after swimming for hours at the community pool … Here’s an old english-muffin bag – and bring it back!

Recycling was not on our minds, I know that much. But my earliest memory of anyone recycling was when folks trying to make extra money fine-combed the trash bins for discarded bottles and cans. Even with the current movement toward recycling, the folks who still diligently go through the bins in my alley leave with full bags. Sure, I make a point to pick up plastic off the street, good for me, but that’s because it’s right in front of me. I’m not going out of my way. These recycle legends are turning over rocks to do things we ignore easily even when we consider ourselves green. Yes, they are incentivized monetarily to recycle, but they are still recycling way more than the new, mainstream movement appears to do.

Ok, maybe back in the day none of us were thinking about the planet and the environment with all these accidentally environmentally-friendly practices. But poor folks have always been environmentalists by necessity. Even if you argue that it wasn’t on purpose, all of the above still lessened the impact. Not being able to over-consume or treat ev-er-y-thing as disposable still contributed to less damage to our earth.

My grandmother would like all the new, swanky environmentally-conscious products out there, but once she’d see the price tag she’d probably conclude that the current environmental movement was not meant for her; it’s not meant for the poor or lower middle class. She would think all the science and panels and summits where experts and scholars get together to politic the next move were a good idea yet wonder why everyday people are left out of the conversation. Again, she’d assume the movement is not for us. She might remind us that the only people that made local change to better the environment were everyday activists encouraging us to think differently about things and to take matters into our own hands. She’d say: back then politicians didn’t care about our dilapidated environment, and now it seems environmentalists really don’t either. Why doesn’t anybody hold the greedy people’s feet to the fire? She’d ask. Mainly, she’d say: If anyone is on track to make money, human beings are an afterthought; the poor and people of color at the bottom of that list.

And as important as environmentalism is to me, I’m afraid of a classist divide.

To me, environmentalism is not separate from a social-justice movement. Of course I want the pureness of nature to stay as pristine as possible. I want the trails and mountains and oceans to be clean and unchoked by pollution and litter. But if I’m not as concerned with the fact that metropolitan cities do not have clean water or that poorer neighborhoods that are disproportionally inhabited by people of color are dumping grounds for trash and toxins or that lands of native people are still ripe for drilling and siege or that corporations profit off the backs of the under-served then I also deepen this divide; then my environmentalism is shallow and not developed enough.

Sometimes it’s all overwhelming, isn’t it? I’m heartsick thinking too much about it all. Looking into the subject of environmental justice is an exhausting exploration of historical missteps where under-served communities have always been a second thought, if any thought at all. And here we all are, a decade or two away from serious, irrevocable consequences, divided.

What would my grandmother say? She’d rub my forehead with her scratchy, calloused fingers and say, Keep going. Have hope. She might also say, Stop thinking about your goddamn self all the time, which, really is an excellent start to mending divide and damage, isn’t it? Mainstream environmentalism is doing a lot of good things to advance the green conversation towards new solutions, and it is extremely important. A mainstream, normalized awareness of waste and over-consumption is certainly needed even if it has been limited. And realizing that the most basic of needs of under-represented people are in real jeopardy because of big and ignored environmental issues will deepen your own green conversation, not to mention your empathetic one. Our sense of justice and our call to action cannot just be for an ailing earth, but for all her inhabitants who suffer most from the consequences of non-green, greed-driven actions.

(Articles to consider: Argument on USING WAY LESS STUFF and REUSING as opposed to recycling – it’s a billion-dollar dirty industry that effects poor communities

Another argument to use less stuff – world trash crisis)


Friday’s Workout
Competition

For time:
Row 5,000m
*LEADERBOARD WORKOUT*

Saturday’s Workout
TBA

10am Class with Coach Hackelman!

Sunday’s Workout

A) For quality:
10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press
Goblet Squats
(15-minute cap)

B) In teams, for max distance in 15 minutes:
Ski Erg + Rowing Erg
Strategize as you wish!

Monday’s Workout
Practice

Parter WOD – He/She Got Game
0-4 Min.
Max Cal Ski Erg
4-8 Min.
DB Step Ups – (DB WEIGHT 50/35) (BOX HEIGHT 24/20)
8-12 Min.
DBALL Ground to Over Shoulder (100/70)
12-16 Min.
Max Cal Assault Bike
Score = TOTAL REPS

Reminder: John Hackleman will be here on Saturday to coach the 10am class. He will also be available for 1/2-hour private training sessions after the class. If you are interested in training with John, please contact your primary coach.

________________________

THURSDAY’S WORKOUT

PRACTICE

A) Tempo Front Squat

     3 x 5 – 3310

     2 mins rest between sets

B) AMRAP 12:

     12 DB Push Press

     5-10 Strict Pull-ups

     12 MB Lateral Throws (6R/6L)

FRIDAY’S WORKOUT

COMPETITION

*LEADERBOARD WORKOUT*

For time:

Row 5,000m