Friday’s Workout
Practice

A) Trash Panda Complex
7-5-3

7 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
3 Push Jerks
2 Thruster

B)
AMRAP 5
5 Burpee Box Jump
5 Burpee Pull Up

Sunday’s Workout

5 RFT
3 Rope Climbs
6 Pullups or Bar Muscle Ups
9 Cal on As Bike or Ski Erg
12 Reversed Lunges with KB

Monday’s Workout
Practice

A) Bulgarian Banana Split Squats
6x :30 :30 (3 per side)

B) Rowboat Hingers & Hipsters
4x Supersets

C) AMRAP 12
250m Row
6 (per arm) Single Arm Floor Press
16 (alt) Dynamic Lunge Jumps

I have a few more spots open for Sunday’s Breath & Exposure Workshop. The focus of this workshop will be on breath mechanics, especially at higher intensities. We will also cover the physiology of breath and respiration, particularly how we can use breath to activate the parasympathetic vs sympathetic nervous system. Additionally, you will learn about some of the research on physiological adaptations from heat & cold exposure. We will put this all together with multiple exposures to cold water immersion (ice baths) and heat exposure (sauna). If you want in, don’t delay – give me a jingle and let’s get you signed up.

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THURSDAY’S WORKOUT

PRACTICE

EMOM 40*

Minute 1: Push-Ups

Minute 2: Burpee

Minute 3: Muscle-Up

Minute 4: Snatch

FRIDAY’S WORKOUT

PRACTICE

A) Trash Panda Complex

     7-5-3 Reps of:

     7 Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean + 3 Push Jerks + 2 Thrusters

B) AMRAP 5:

     5 Burpee Box Jump

     5 Burpee Pull-Up

It’s the balance of it all. As my yoga teacher reminded me the other day, balance is a verb.  We are constantly moving back and forth to find what works for the current time.  The hard and the soft. The yin and yang.

When I started CrossFit in 2008 it was all hard. Like, literally hard and there was minimal room for more. As Oak Park has grown we now practice intentional, sustainable, growth. This growth includes all sides of training and recovery. The push to the limit, heart rate elevated, uncomfortable almost want to puke hard, down to the stillness and ability to sit in silence with yourself.  

These opposites blend together so well, I can’t even imagine them not together. If we only practice the hard all the time, our bodies, minds and souls get out of whack. Just like if we only practice the soft… just too soft. 

I’m offering up the thought to reflect on your movement and recovery practices. Is there balance between them? Is there more attention to pushing hard? Do you give time to rest, restore and recover?  Is there an intentional balance between?

Notice if you are intentionally avoiding something. If you are, ask yourself the question why? If you are truly looking to grow, my coaching is to reflect upon your choices. And know that we are working to provide you with a system that support it all.


Wednesday’s Workout
Competition

Remember, THE TRUTH!?!?
“The Truth”

2 Rounds on the 5:00
In 90 seconds complete:
20/16 cals Assault Bike
and, in time remaining,
Sled Push for max meters
Score is total meters.

 

Thursday’s Workout
Practice

EMOM 40*
Minute 1: Push Ups
Minute 2: Burpee
Minute 3: Muscle Up
Minute 4: Snatch

*This is a skills progression while building your aerobic capacity and teaching you PATIENCE

Show up and DO IT!!

 

Here’s something helpful for your “Nutrition Game!” from Precision Nutrition. 

  1. Perform regular assessments: Record what you’re eating and how you’re feeling afterwards.
  2. Develop awareness building practices: Be mindful when eating and eventually learn to stop when feeling 80% full.
  3. Record your observations: Write down what you’re eating and see if there are any patterns or themes.
  4. Use reflective journaling: Be critical of your decision making when it comes to eating and exercise. What’s working and/or what’s not working.

If you found this to be helpful, check out http://precision nutrition

 

Tuesday – Competition

For time: (As a team of 3)
18 Rope Climbs
18,000 Pounds DL
Run 4,000m

Wednesday – Competition

Remember, THE TRUTH!?!?
“The Truth”
2 Rounds on the 5:00 In 90 seconds complete:
20/16 Cals Assault Bike  
Sled Push for MAX METERS
Score = Total Meters

 

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Monday’s Workout
Practice

A) Pistol Progressions

B) Front Squat
6×6 @ 75% of 3RM

C) In 9 minutes for Max Clusters:
1,000m Row
30 Dips
Then, in time remaining:
AMReps Squat Clean Thruster (135/95)

 

Tuesday’s Workout
Competition

For time, as a team of 3:
18 Rope climbs
18,000 pounds DL
Run 4,000m

As the seasons change, as circumstances at the gym change, I read the following from my restorative teacher Jillian Pransky, and it reminded me that everything will be ok. Change is a natural and inevitable part of life. It’s all in how we deal with it.

“Nature consistently demonstrates the Law of Change. Everything is in the process of becoming something else. We know that the natural order of things is not sameness, but change. We can see this easily in the life cycle of plants and seasons, as spring buds turn into leaves that then evolve from summer green to autumn gold before they fade and fall to the winter earth.

Change can be difficult for most of us. Self-initiated or not, change moves us through a transition zone which often creates a sense of groundlessness. It can be unsettling, even scary, to be in this in-between state of letting go of what we’ve known, to allow for something new to emerge.

In fact, to stay in our comfort zones, many of us even resist or suppress our own longing for change. Instead, we spend a lot of energy constructing our lives… working hard to make things the way we want them… to feel safe, in control. But no matter how much planning or arranging or clinging we do to make ourselves feel secure, there will always be circumstances beyond our control, and change is one of them.

Whether caused by a new season, a new job, moving homes, a relationship shift, or simply aging – the only thing we know for sure is that constant change is the norm.  And, however challenging, resisting necessary growth for too long will eventually break you down, make you sick, or if you’re lucky, just force you forward ungracefully. It is simply healthier, on so many levels, to go with the flow of change rather than to inhibit it.  

In fact, according to yoga and Ayruveda, our well being is dependent on our ability to change. Our very survival is based on our ability to continually evolve. “


Friday’s Workout
Practice

A) Front Squat
7×6 @ 70% of 3 RM

B) 3 RFQ
16 (8 per) Farmer Thrusters (45/30)
.7 mile Assault Bike
100m Sprint

Saturday:

“Kenny Kane’s Aerobic Test” 35 Minutes for Distance:
800m Row
1.5 Mile Assault Bike
800m Ski

P.S. – Lindsay Ashmun will teach at 10:00am…show up and DO IT!!

Sunday:

“Kettlebell Kitchen”
AMRAP 20
4 SA KBS right
4 SA KBDL
4 SA KB Clean
4 Burpees
50 SINGLE UNDER JUMP ROPE
*If you miss a skip — if you don’t skip unbroken — you must add a burpee to the next round, and keep that added burpee for all future rounds. Keep adding one each time you miss during a round.

BREATH CLASS WILL BE HELD ON 12:15 THIS SUNDAY ONLY

Monday’s Workout
Practice

A) Front Squat
6×6 @ 75% of 3RM

B) EMOM 15:
1: Dips or Parallete Dips/Push-ups
2: Row
3: Barbell Complex

 

Many of you know Nancy Yaeger, but I don’t think many of you know her daughter, Caroline. Caroline has primarily worked with Char on developing her running skill and capacity, though you have probably seen her occasionally in class during the summer months. Caroline is putting her running to the test while raising money for the Dana-Farber Cancer Institute as she prepares to run the 2019 Boston Athletic Association Half Marathon. The race in October 13, 2019, and a link to Caroline’s fundraising page is here. Please check it out and donate if you are able.

________________________

THURSDAY’S WORKOUT

COMPETITION

Franklin Hill “6 on the 6:00”

FRIDAY’S WORKOUT

PRACTICE

A) Front Squat 7×6 @ 70% of 3 RM

B) 3 RFQ:

     16 (8 per) Farmer Thrusters (45/30)

     0.7 mile Assault Bike

     100m Sprint

     100m Recovery

Two weeks ago, I wrote about the importance of being equipped with the mental models and psychological vernacular that help you to more  objectively discern what you are experiencing and why. Remember, “if you can name it, you can tame it”. Specifically, in my last post, I wrote about distinguishing the difference between stress and pressure, so you are more capable of accurately labeling what is occurring to then more effectively deal with it.  

This week will follow suit but instead of stress and pressure, I’ll provide you with working definitions (these come from Dr. Marc Brackett and the people behind Mood Meter ) to distinguish between emotions, feelings, moods, and dispositions. 

  • EMOTIONS are short-lived responses to stimuli (either real or imagine) and cause shifts in cognition, physiology, expression, and behavior 
  • FEELINGS are the short-term, private experience of emotions. They are often more complex and can represent a mixture of several emotions at once. Love and shame are examples of feelings
  • MOODS are emotional states that may not have an identifiable cause, last longer in duration, and are less intense than the experience of a singular emotion.
  • DISPOSITION is a characteristic long-term pattern of emotion that becomes a baseline of where an individual “lives” emotionally. With planning and practice, it’s possible to change disposition by recognizing long-held tendencies and regulating towards more supportive emotional states.

Tuesday
Practice
A) Power Snatch Complex E2MOM 5
1 x High Hang
1 x Above Knee Hang
1 x Below Knee
1 x Heaving Snatch Balance
B) 4 Rounds For Time:
10 Push Press
15 Pull Ups
20/15 Cal Row

Wednesday
A) Pistol Progression Warmup
B) 5 RFT
10 Dips
100m Dball front rack carry
10 Back Squats @ 50% of 1 RM
    Cap 20min
C) Pistol Test
Max Pistols in 60 sec

Hi Friends, The 5:30pm Restorative Yoga Class on Sunday, Sept 15th is full, but there are still spots at 6:45pm if you’re interested. Email or text me — or sign up in the Tall Room!

Have a great weekend.


Friday’s Workout
Practice

A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Split Jerks

B) AMRAP 16:
200m Run
16 Deadlifts
12 Pistols (alternating)

Saturday’s Workout

For Time:
50 Double Unders
40 Burpees
30 T2B
20 Strict HSPU
30 T2B
40 Burpees
50 Double Unders 

Saturday from 12:30-2pm, Come check out Coach Matt’s Breath and Exposure 101 Workshop. More info HERE.

Monday’s Workout
Mental Toughness

Ascending reps in 27mn
3, 6, 9, 12, 15….
Dball ground to shoulder
Renegade Rows
200m OH DB carry (1arm)

 

I have really enjoyed the last several weeks as our community has embraced the experience of breathwork and fire & ice on Sundays. If you are looking to explore the benefits of these modalities for training and recovery, I will be offering Breath & Exposure Workshops 3 times in September. These workshops will include education on the science behind the breathwork and thermal stress exposure, as well as the logistics of using the sauna and ice baths. Each session will begin with an exploratory breathwork session followed by fire & ice exposure. The workshops will last about 90 minutes and sign-ups will be limited to 12 people. The first workshop will be this Saturday, September 7, from 12:30-2pm, at Oak Park. If you want to sign up or have questions, please email me at matt@oakparkla.com.

_______________________

THURSDAY’S WORKOUT

COMPETITION

“Working 9 to 5”

For time:

200m Row

9 OH Squats (135/95)

300m Row

8 OH Squats

400m Row

7 OH Squats

500m Row

6 OH Squats

600m Row

5 OH Squats

FRIDAY’S WORKOUT

PRACTICE

A) EMOM 12:

     1 Power Clean + 2 Hang Power Cleans + 2 Split Jerks

B) AMRAP 16:

     200m Run

     16 Deadlifts

     12 Pistols (alternating)