Nothing profound, just a picture from my latest morning walk on the beach. It is interesting, the things you see when you are really looking. #noticewhatyounotice

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THURSDAY’S WORKOUT

PRACTICE

A) 1 1/4 Front Squat

     6×3 @ 70% of 3RM

B) 4 Rounds on the 4:00

     200m Run

     15 Push Press

     5 Bar Muscle-Ups

FRIDAY’S WORKOUT

PRACTICE

5 RFQ:

Row 500m

10 Dips

10 Pull-ups

10 Deadlifts

Force Quit

Not unknown
Done with intention to see clearly
Intention to heal
To experience life with all senses

Father lost vision
Dog lost vision
A cause to slow
Create new perspective

Movement has been life
Control has been anchor
Resisting force quit
Sadness and lonely

Accepting what is
quiet, calm, blurry, dark
Other senses heightened
Increased emotions

Accepting the reset
Day by day
New perspective
Slowing down

Awaiting the new light


Wednesday’s Workout

Mental Toughness
“Nutzilla”
For time:
(with a partner)
Buy in: 50 clusters (95/65) share a barbell
———-
800m Run
40 OPB- shared
50m Fireman’s carry each person
1250m Run
40 OPB- shared
50m Fireman’s carry each person
1mile Run
40 OPB- shared
50m Fireman’s carry each person
Thursday’s Workout
Practice
A) 1 1/4 Front Squat
5×5 @ 70% of 3RM
 B) 4 Rounds on the 4:00
200m Run
15 Push Press
5 Bar Muscle Ups 

Martin Luther King Jr. (January 15, 1929 – April 4, 1968)

Tuesday

A) EMOM 8

3 Position Squat Clean (Top Down) @ 65-75%

B) AMRAP 20

5 HSPU
10 Pistols
15 Box Jumps


Wednesday 

“Nutzilla” For time: (with a partner)

Buy in: 50 clusters (95/65) share a barbell ———-
800m Run
40 OPB- shared
50m Fireman’s carry each person
1250m Run
40 OPB- shared
50m Fireman’s carry each person
1mile Run
40 OPB- shared
50m Fireman’s carry each person

Restorative Yoga is an effective and proven way to address the habitual tension that most of us have just become accustomed to. We don’t even know how much stress and tightness we hold onto until we really try to relax — or at least relax on purpose. For some of us, relaxing on purpose is so difficult. And I don’t think it should be like that. I don’t think we should feel obligated to feel constantly engaged, stressed, panicked. 

Rest and restoration will be what saves us through difficult and overly-stressed, overly-scheduled, overly-everything times. 

Join me for a Restorative Yoga class on Sunday, Jan 26th at 5pm. If the 5pm class fills, I’ll add a 6:15. Sign up sheet is in the Tall Room near the stairs, or you can DM me directly or leave a comment and I’ll sign you up.


Friday’s Workout
Practice 

A) Back Squat Tango Tempo
5 5 5 5

B) 3RFR&C :30:30
Wall Balls
Kettlebell Swing
Pull Ups
Assault Bike

Saturday’s Workout
4RFT:
Rounds 1 & 3:
10 Burpees
10 Power Cleans (135/95)
200m Plate Carry (45/25)
Rounds 2 & 4:
10 Burpees
10 Power Clean and Jerks (135/95)
400m Plate Carry (45/25)

Monday’s Workout
Competition

Franklin Hill 6 on the 6:00

I have spent almost three years in Kenny Kane’s Incubator of Intentional Sustainable Growth and Human Performance (“KKIISGHP” or “Oak Park” for short). In 2019, with the incubator turned up to “high” I started pecking my way out of my shell. I tumbled out of the shards of my once-comfortable shell into a year of massive and chaotic growth. Though I count all of the experience of last year as good – it was the best year of my life, hands down – that growth has been uncomfortable. Some of it has been really uncomfortable! In the midst of all this growth, I have been experiencing some anxious feelings. These emotions are new to me and lately have been occupying a lot of my mental real estate – to the point where it has felt like my usual tools for self-regulation – mindful breathing, journaling, time in nature, working out – were not really helping me cope with the anxiety. In fact, in the last few weeks my anxiety ramped up significantly and I was acutely aware of just how ungrounded and unsteady I was feeling.

 

But recall my blog post from last week: awareness trumps habit. Routinized behaviors can support growth, but routine itself only takes you so far. What happens when you are not paying attention and your new routine suddenly looks like 1,000 milligrams of caffeine per day? Well, what can happen is that your lack of awareness meets your mindless consumption of two and one-half times the FDA’s recommended maximum daily intake of a drug which, when over-consumed, can cause anxiety, nervousness, restlessness, insomnia, excitement, psychomotor agitation, and dysphoria. Oh, right. Pay attention. Actually pay attention. Pay attention to what you are putting in your mouth, because maybe, just maybe, your anxiety is not (entirely) because of your insecurities or all the change in your life. It could be that you are overdosing on an anxiety-inducing drug and making life, which is challenging enough as is, more difficult than it needs to be.

 

When I finally connected the dots and realized I have been spending far too much time at coffee shops in the last few weeks, I had a good laugh with Kenny about the outrageous amount of caffeine I was consuming. And then I cut it back. Way back. I’ve been tracking my caffeine intake and keeping it to under 200 milligrams per day – enough to enjoy the ritual of drinking a coffee, but not enough to cause the unmanageable panic of three weeks ago. New habit, new ritual, but now with more awareness. The anxious thoughts are still there, sometimes, but they are far easier to manage without the added stimulus (thanks for the pun Jamie!) of stimulants.

 

Pay attention. (PS – This sure sounds like it is related to that pesky concept of context.)

_______________________

THURSDAY’S WORKOUT

COMPETITION

Find your 1RM Deadlift

FRIDAY’S WORKOUT

PRACTICE

A) Back Squat Tango Tempo

     5-5-5-5

B) 3RFR&C :30:30

     Wall Balls

     Kettlebell Swings

     Pull-Ups

     Assault Bike

While the title was meant in jest, the word “HEAVY” is to be taken seriously in the context of variance, when programming your general phyisical prepardness! 

Heavy days are necessary to build top-end strength and power or work capacity in the intervals of about 10 seconds or less. 

The heavy-day workout consists of small sets, most often in the range of 1–5 repetitions, where the total volume of working repetitions is approximately 7–25.  Exposure to heavy days are usualy programmed 1 in every 6-10 workouts. 

The working sets generally occur at or above 80–85 percent of a one-repetition-maximum load, and warm-up sets used to get to this loading do not count toward the total working repetitions.  This is not an exact percentage, but a working set should be heavy enough to require concentrated effort.  The working sets also do not produce a significant cardiorespiratory response.

Heavy days are for everyone: the young, old, fit, and unfit. Using the concept of relative intensity, Oak Park coaches will encourage each member to lift a load that is relatively heavy for him or her. 

So, do not be shy or intimidated, we are here to support you and help you carry the load! 🙂

Reference: CrossFit® (#42TrainingGuide.pdf) 


WEDNESDAY – PRACTICE

A) EMOM 10

    3 Position Squat Clean (Top Down) @ 60-70%

B)
1,000m Row

— 5 Rounds
20 DB Push Press
10 Lateral burpees
— 500m row


THURSDAY – COMPETITION

LEADBOARD BENCHMARK – STRENGTH

DEADLIFT 1RM


 

How do you get better at something? By practicing the thing. Sometimes practicing another thing will help facilitate the first thing you wanted to get better at. You following me? Good. 

By working on improving your weakest link – the end result will improve. I promise. How do I know? Because I have done it, been through it and suffered when skipped the foundation or taking the shortcut so to speak. So please do not do that. Use the new year as a blank page to start working on the improvement you are aiming for. Don’t “cherry pick” workouts. If you favour power and strenght with a barbell, choose glycolytic or oxidative training a few times per week. If you favour oxidative training, like long distance running or swimming, choose lactate shuttle or power training. Why? Because you will be a more rounded, mentally and physically stronger and well adapted athlete. Practice the thing that you prefer not to do. It will strengthen your weakest link. 

 

Tuesday’s Workout:

Competition

3RFT:

25 Toes 2 Bar

50 DUs

25 DB Front Squats (40/25)

 

Wednesday’s Workout:

Practice

A) EMOM 10 3 Position Squat Clean (Top Down) @ 60-70%

B) 1,000m Row

— 5 Rounds

20 DB Push Press

10 Lateral burpees

— 500m row

 

 

How has this cycle’s test week been treating you? A good balance? Hard? Not hard enough?

Let us know what you think!

However you feel about it, make sure you’re mobilizing and taking care of your bodies. 

Fire & Ice will be at the gym this Saturday, Jan 11, at 12:30pm. Check it out if you haven’t yet. 


Friday’s Workout
TEST WEEK Cycle 22

“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols (Alt.)
15 Pull Ups

Sunday’s Workout

Buy-In: CHOOSE 1 Option:

1K Row
800m Run
60 Cal AB

20 Push Press (95/65)
75 DU
20 Front Rack Alt. Lunge
75 DU
20 Power Cleans
75 DU
20 Squat Cleans
75 DU