The Oak Park Open Starts this weekend. We’re adding a Saturday class to keep it classy. Come play.
AMRAP 15
15 Cal AB
15 Squat Cleans (95/65)
39 Double Unders
My dog is sleeping in this morning and not barking
My back is in pain, I’m going to stretch and breath
I have a Zoom Call with a 78yr old client who needs to move
I’m thinking about all the people in my life that I love
I’m eating Steel Cut Oates for lots of reasons 🙂
I have other clients and students that want to move today
At some point, I will turn on the news…
Tonight I will remember this day and hope that tomorrow will be a new day.
WEDNESDAY
Strength & Power
A) 5 Sets – Increase load/set.
3 Position Squat Clean
High Hang
+
Mid Hang
+
Low Hang
B) 5 Sets –
5-10 Strict Pull Ups
– Scaling Options:
– 5×5 second Negatives (supinated grip)
1 Round ‘Durante Core’
– Durante Core =
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Body Hold
Monday’s Workout – Competition
For Time:
27 – 21 – 15 – 9
Thruster (75/55)
12 – 9 – 6 – 3
Bar Muscle Ups*
*Scaling Options
– Chest to Bar =
15 – 12 – 9 – 6
– Pull Ups =
18 – 15 – 12 – 9
– Jumping Pull Ups
21 – 15 – 12 – 9
Happy New Years!
I am excited for a new year and new opportunities as we move into 2021. I have truly learned a lot during this past year, both about myself and the world and I am mentally ready to tackle and use the past years ups and downs and turn it into something productive. Let us do positive good changes moving forward.
Best,
Coach Char
Thursday’s Workout
AMRAP 16
100m Run
10 Back Squats (155/105)
10 Pull Ups*
*Scale = Jumping Pull Ups
– Advanced: 5-7 BMU
Monday’s Workout – Mental Toughness
5 Rounds
1 Minute: Front Squat (95/65)
1 Minute: Push Press
1 Minute: Calorie Row
1 Minute: Rest
**Not Keeping Track of Total Reps…Looking For All Out Intensity On Each Movement.**
**Sell out on each movement and do not hold back.**
It’s quite simple…
Lie on your back and breath
Focus on your breath
Then shift your focus to…you
Ask yourself what fulfills you and are you taking action?
If not, visualize your fulfillments
Can you see them in an image, or in a single word?
Then, get out some magazines, pictures, or even search the Webb…
And create your vision and start taking action!
WEDNESDAY
*Courtesy of CrossFit.com*
For time:
300m Row
20 Push Press (135/95)
300m Row
15 Push Press
300m Row
10 Push Press
300m Row
5 Push Press
Monday’s Workout – Practice
Aerobic Capacity
**40 Minute Cap**
NASAL PRIORITY
3 Rounds
650m Row
1:00 Rest
3 Rounds
400m Run
1:30 Rest
2 Rounds
40 Cal AB
2:00 Rest
In honor of our resident chiropractor and Oak Park member Mackenzie Kolt, we’ll be staging the inaugural New Year’s Day Workout:
“The Manitoba Mac“.
Why Manitoba you say….? Well turns out Dr. Kolt hails from this fridged part of Canada and he wanted a workout that would reflect the harsh conditions.
COLD, WINDY, and COLD!
So, if you want to join in on the “fun”???
Here are the details:
Day/Time: New Year’s Day at 8:00AM
Location: T26 Short Term Parking Lot & Beach – Directions
The Workout: 20min Beach Workout with Stuff and Fun!
FOLLOWED BY A OCEAN PLUNGE TO CELEBRATE THE NEW YEAR!!!
Some Fun Facts about Manitoba:
The coldest day with windchill in 2019 in Winnipeg was -53 Celsius or -63.4 Fahrenheit.
The average January day is approximately -13 to -22 Fahrenheit.
The polar bear capital of the world is in Churchill Manitoba! They roam wild!
The largest snake den/pit in the world that houses ~ 70000 garter snakes
It’s lake country in the summer, Over 100,000 Lakes.
The northern lights are a common thing. Head north to ‘The Pas’ and see the sky dance every Jan-March.
There are the most curling rinks per capita in the world. We like to Curl! 🥌
Manitoba is the geographical center of North America.
Manitoba is from the Cree language and it means ‘the narrows of the great spirit’
WEDNESDAY
Strength & Power
15 on the 1:15
5 Deadlifts** – You choose the weight!
3 Hang Power Cleans
1 Shoulder to Overhead
**Build weight every 5 Rounds**
Example: Coach Olive Oil
Rounds 1-5: 155
Rounds 6-10: 185
Rounds 10-15: 205
Tuesday – Mental Toughness
AEROBIC CAPACITY
RX: NASAL AS F**K
For Time: (40 Minute Cap)
60 Cal AB * 60 Cal Row *
50 Cal AB * 50 Cal Row *
40 Cal AB * 40 Cal Row *
30 Cal AB * 30 Cal Row *
20 Cal AB * 20 Cal Row *
10 Cal AB * 10 Cal Row – DONE!
* = 1 minute rest
Monday’s Workout – Mental Toughness
AMRAP 20
8 Burpee Box Jump Overs (24″/20″)
12 Push Press (115/80)
16 Back Squat
*Push Press and Back Squats must be UNBROKEN.*
– 12 Push Press straight into 16 Back Squats
– Do not break up the two movements