Here is the full talk from May 29 with Josh Mantz Marcus Aurelius Anderson and myself. 

http://

GET LEADERSHIP ACADEMY OAK PARK 2019 from Joshua Mantz on Vimeo.

Monday’s Workout
Practice

A) 3min Chair Sit/L Sit

B) Back Squat 1 x 10

C) 3 Rounds
     20/15 Cal on AB
     Lateral beam walk (R/L)

Tuesday’s Workout
Mental Toughness

“McDonald & Galagher”
2 Rounds for Challenge:
     200m Run
     16 KBS (24/16)
     16 Pull-ups
     16 Front Squats (115/80)
     200m Run
     14 KBS
     14 Pull-ups
     14 Front Squats
     200m Run
     12 KBS
     12 Pull-ups
     12 Front Squats

Hi Friends,

Have a good weekend and be excellent to each other.


Friday’s Workout
Practice

A) AMRAP 10:
200m Run
25 Push-ups

B) Bench Press
Build To A Heavy 5

C) Back Squat
1×20

Saturday’s Workout
12 min AMRAP
12 Burpee Box Jump
12 Toes to Bar
12 Russian KB Swings


Sunday’s Workout
“Strange Grace”
FT:
400m Run
10 Squat Cleans and Jerk (185/135)
100 DU
800m Run
10 Squat Cleans and Jerk (135/95)
100 DU
400m Run
10 Squat Cleans and Jerk (95/65)
100 DU

Reminder: Barbells & Bodybuilding Saturday’s at 11am. 

Come check us out and be sure to bring a friend!

 

_______________________

THURSDAY’S WORKOUT

PRACTICE

3 RQR:

2:00 Work  :30 Rest

Partner Stations:

Seated, Weighted Rope Pull (from pull-up rig)

SA Thrusters

Lateral Plank Walk

Box Jumps

FRIDAY’S WORKOUT

PRACTICE

A) AMRAP 10:

     200m Run

     25 Push-ups

B) Bench Press

     Build To A Heavy 5

C) Back Squat

     1×20

Life is in this very moment, right now.  The air we breathe in and out. The keys with each key stroke. Right now is what is important. If I think about the past I can get caught up in what I’ve done before, be it right, wrong, good or bad (or maybe not assigning any judgment at all could be helpful). Thinking in the present moment helps me make conscious choices about what is appropriate for the now.

Mindfulness is what people are calling it these days. I am a believer and a practicer. And like any human I can get caught in ways of the past and thoughts of the future. 

It almost seems so simple. BE HERE NOW. Yet the mind likes to wander and give attention to whatever we allow it. The beauty of what we do here at Oak Park is that is truly requires you to be present. Present and conscious of your breath, your body position and your mindset. As you take the step, jump or pull for your next rep, being fully present allows your mind to have that focus. To feel the joy, the challenge, the growth and the learning that takes place here. 

Thank you for taking the time to be present with us. 


Wednesday’s Workout
Competition

CrossFit Games Team Series 2016
Event 3

In teams of 2:
Row for max calories in 5 minutes
Immediately into:
Max reps Push Press in 5 minutes (115/80)
(10-minute cap)

Thursday’s Workout
Practice

3 RQR: 2:00 :30 
Partner Stations:
-Seated, Weighted Rope Pull (from pull up rig)
-SA Thrusters
-Lateral Plank Walk
-Box Jumps

 

 

Let’s start with my conception. My timing was a failure even before I was conscious. I was a rude surprise, especially to my eighteen year old mother. From the beginning, I was behind the eight ball.

In second grade, I had a huge crush on Jamie Steiner. Kid never noticed me. WHATEVER JAMIE STEINER.

In catholic school, in general, I was a f*ck up. I was always getting in trouble; the nuns were on me about everything. My grades were shitty. And I had one nun literally tell me, “When we go to mass today, we don’t need you hanging from the chandeliers.”

In high school, I tanked my grades in my senior year because I ditched school so often to play basketball at Memorial Park.

Though I was MVP of your very mediocre Santa Monica High School Vikings, only one college came to see me, Northridge. They hinted at a partial scholarship, and I had no tools on how to follow that up.

I didn’t go to college.

I pined hard about going to college. Then did nothing about that.

I once landed an interview for a job I really wanted, then marked down the wrong day and showed up to the interview a day late. What a heel!

I was hired to be a salsa dancer for the movie Mambo Kings, but I failed to take the offer. I was too scared to leave any of my three jobs at the time for something that seemed frivolous. Sigh.

When I was a broker, and as soon as I started to make real money — money I had never seen before  — I blew most of it like a total idiot. And I ruined my credit. 

I once fell on the dance floor during a salsa exhibition when my partner stepped on my shoe. I don’t even need a metaphor for failing and getting back up — this one is literal!

I have failed at my share of relationships and friendships.

I failed at owning a business.

I should have written three books by now.

I haven’t PR’ed a lift in years, and I’ve tried hard on cleans especially.

I’ve messed up this parenting thing a few times even when it’s the thing I work hardest at.

For the first 40 years of my life, I failed to realize that I alone am responsible for my happiness. Sometimes I still forget.

In blogs and coaching, I talk a lot about failure and not shying away from it. And it occurred to me to point out some of the times I’ve done it myself. There are still so many things I didn’t list. If you know me from the gym and/or from Instagram or FB, my life looks pretty spectacular. That’s because it is, but it doesn’t mean I haven’t gone through a lot to get here.

I still constantly wonder if I’ve done enough, if I’ve tried hard enough. Possibly not, but I’m just going to keep going. I’ll dust myself off, and try again harder at the things I’m passionate about even if they’ve eluded me before. What else am I gonna do? Without the constant getting back up, my life would not be anywhere near as spectacular as it seems – and is.


Friday’s Workout
Practice

A) Power Cleans
Find a heavy 2-rep Power Clean

B) 4 Rounds on the 3:00
Run 200m
Max reps of Pull-ups or Chin-ups (Strict)
(Work capped at 1:30)

Saturday

3Rounds for Time
400m Run
9 Front Squats (295/185)

Don’t forget to check out Nick’s Barbell Bodybuilding class at 11am

Sunday

24 mins Total (alternating between iso, strength, and conditioning)

Iso 8x, Strength 8x, Conditioning 8x

1: Iso (30-45 seconds)

           Wall Sit

            Hollow Body

            Superman

            Bottom of the Lunge

            Side Plank

            Bottom of the Pushup

2: Strength (3-5 Reps)

            Sumo Deadlift

            Weighted Chin Up

            Strict Press

            Bench/Floor Press

            Back/Front Rack Reverse Lunges

            SA Bent Over Rotational Row

                *Can pick two                

3: Conditioning (30-45 seconds)

            Assault Bike

            Ski Erg

            Row

            Step Ups

            Rotational Med Ball Slams

            Sit to stands

                * Can pick two

Monday’s Workout
Competition

For time:
Row 10,000 meters
(50-minute cap)
***LEADERBOARD WORKOUT***

 

Do you love music and culture? Do you enjoy supporting your fellow members of the Oak Park community? Are you looking for something to do on Saturday night? Well, you can combine all of those interests into one with the Angeles Chorale, which includes our very own Matthew Woodard, as they present “Tango & Fire: Passionate Sounds of Argentina.” This is the final concert of their season and takes place on Saturday, June 8th at 7:30pm and will be held at the First Baptist Church of Glendale. You can find more info here.

_______________________

THURSDAY’S WORKOUT

MENTAL TOUGHNESS

“Hang On For This One”

For Time:

Run 1000m

then

10 Rounds of:

1 Thruster (155/105)

2 Bar Muscle-Ups

3 Cleans (155/105)

4 HSPUs

then

Run 1000m

(40-minute cap)

FRIDAY’S WORKOUT

PRACTICE

A) Power Cleans

     Find a heavy 2-rep Power Clean

B) 4 Rounds on the 3:00

     Run 200m

     Max Reps of Pull-ups or Chin-ups (Strict)

     (Work capped at 1:30)

*** FREE 1/2-HOUR PERFORMANCE BREATH CLASS AT 12:00PM ON FRIDAY ***

I saw Dead and Company (newest iteration of The Grateful Dead) at the Hollywood Bowl last night. This was my seventh time seeing them since 2016. 

This is one of my favorite lines of lyrics of theirs from the song Eyes of the World

“Sometimes we live no particular way but our own
And sometimes we visit your country and live in your home
Sometimes we ride on your horses, sometimes we walk alone
Sometimes the songs that we hear are just songs of our own


Tuesday
Competition
For time:
200 DU

21-15-9
TTB
OHS (95/65)

200 DU

Wednesday
Practice
A) Rope Climbing – Pulling Your Weight
B) 4 rounds on :45 :15
AS Bike for Cals
Lateral Jumps over Parallettes
C) Back Squat – Heavy 20reps

Coach Jamie led fifteen Oak Parkers to a solid showing over the weekend for the Herbalife 24 LA Triathlon. 

http://

Oak Park Tri Team Handles Los Angeles from Kenny Kane on Vimeo.


Monday’s Workout
Practice

A) Push Press – Build To A Heavy 5

B) Tempo Front Squats

C) “Durante Core”
 5 Rounds:
     10 Hollow Rocks
     10 V-Ups
     10 Tuck Ups
     10 second Hollow Hold
     
1 Minute Rest

Tuesday’s Workout
Competition

For time: 

200 DU

21-15-9
TTB
OHS (95/65)

200 DU