Not long ago, let’s call it a decade and change, people read newspapers.  In general, there were two ways one would read the paper: as a specialist or a generalist. The specialist was the wormhole person going deep on one section (often op ed). Meanwhile, the generalist goes broad on many grazing the headlines without much depth typically never reading an article in its entirety. Details vs. Big picture kind of thing. 

As athletes understanding how we read our physicality is key to our growth. Zooming in and specializing for a limited time sets you up for peak performance in one area (Like run, barbell class or triathlon team for example). Zooming out and generalizing allows you to maintain breadth of fitness in multiple areas all at once with smaller gains across the board (our cycles).  Either way, you’re gaining something and either way you’re likely leaving something on table. 

As we roll into 2020 we’ll continue this conversation with much more breadth and depth.

Monday’s Workout

5 Rounds For Time:
30 Wallballs
30 Box Jumps
60 Double Unders

Tuesday’s Workout

A) E2MO2M 16
1 Hang power snatch
1 Hang squat snatch
1 Squat Snatch

B) AMRAP 8
100m Pinch Carry
20 (2ct) Russian Twist   

 

Don’t forget:

7pm-10pm
Sat, Dec 7
BelCampo 
1026 Wilshire Blvd
Santa Monica, CA 90401

Wear something nice?


Friday’s Workout

“Let’s Get This Party Started!”
AMRAP 25
200m MB Tandom Run (No Hands)
30 Box Jumps for joy (24/20)
40 MB Sit Ups/Chest Pass OTB (20/14)
6 Big Ass Tire Flips

Saturday’s Workout

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Monday’s Workout

5 Rounds For Time:
30 Wallballs
30 Box Jumps
60 Double Unders

I want to share with you this article from Scientific American on failure as a pre-requisite for success. Big takeaway for me:

“[the] people who eventually succeeded and the people who eventually failed tried basically the same number of times to achieve their goals. It turns out that trying again and again only works if you learn from your previous failures.”

_______________________

THURSDAY’S WORKOUT

CROSSFIT OPEN 14.1

AMRAP 10:

30 Double-Unders

15 Power Snatches (75/55)

FRIDAY’S WORKOUT

Let’s Get This Party Started!

AMRAP 25:

200m MB Tandem Run (No Hands)

30 Box Jumps for Joy (24/20)

40 MB Sit Ups/Chest Pass OTB (20/14)

6 Big Ass Tire Flips

 

 

As we last week entered Thanksgiving celebration and the beginning of Christmas preparation – we also entered the period of ear infections, colds and the ultimate stomach flu. It is a wonderful time of the year. 

If you are a mother/father with young kids at home, it is almost a guarantee that you will get hit with some type of virus or bacterial infection. The week of Thanksgiving is the guaranteed “sick week” in our household. It happens E.V.E.R.Y darn year. This year we started off with one ear infection, followed by another ear infection and ended the grand finale with the stomach flu. No sleep or recovery between rounds. All this while trying to work, take care of our and other peoples health and enjoying (read prepare) for one of the biggest holidays of the year. Needles to say that when sh*t hits the fan, it can be really really challenging. But I wouldn’t change it for the world (only the stomach flu). 

At Oak Park – we practice hard emotional labour. We do that through physical and functional training. We do that through mental skills and we do that through breath work and active recovery. As a mother of two young boys, as an athlete and entrepreneur – I would never be able to get through a week of craziness and sickness as we had last week unless I had my physical practice and recovery patterns to fall back on. Crap will always hit the fan. The bigger question is what will you do and how will you behave when it hits you?

Please read and listen to Mindful Motherhood: Finding Flow, Abundance, and Bliss When the Doo Doo Hits the Fan! A motherhood series where we discuss topics like the one above. You can also check out www.soulgardenmoms.com

Stay healthy, keep moving and wash your hands!  

Tuesday´s Workout 

For Time
2K Row

Wednesday´s Workout

“HUMP DAY THIS”
2*4*6*8*10*12*14*16*18*20*22*24*
Burpees
* = 200m Run

Announcements: 

  • Closed November 28th/29th for Thanksgiving! 
  • Normal Class Schedule will resume November 30th (8am/9am/10am). 
  • Holiday Party – December 7th @ Belcampo! Starts @ 7pm!

I hope everyone enjoys their Thanksgiving. Here is actual footage of me hunting my first turkey when I was a kid. Enjoy!

 


Tuesday 

4 Rounds on the 5:00
In 2:30 complete:
200m Sprint
12 DB Bench Press (50/35)
and, in time remaining: max effort Push-ups

Wednesday 

AMCAL 30
with a trio
Accumulate as many Cal as possible

Bike/Row/Ski (for cals)
Static hold
Step up/Renegade Rows

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I intend to connect with Bryan soon. If any of you have notes or cards I’m more than happy to share with him directly (just leave your coach or me directly). Additionally, if it makes sense for you there is a Go Fund Me page for Gracie Muehlberger.

Monday’s Workout
Competition/Fun

FRAN
For time:
21 – 15 – 9
Thrusters (95/65)
Pull-Ups

Tuesday’s Workout
Practice/Fun

4 Rounds on the 5:00
In 2:30 complete:
200m Sprint
12 DB Bench Press (50/35)
and, in time remaining:
max effort Push-ups

 

Hi Friends, this year we’re super excited to celebrate not just the holidays, but OakPark/CFLA’s 15 year anniversary at our annual party on Saturday, Dec 7 from 7pm-10pm at Belcampo!

This is the first time in 15 years we’re having18 the holiday party off campus and we hope you will get all spiffied up and join us for drinks and h’ors d’oeuvres, photo opps, and some awards.  

When: Sat, Dec 7, 7pm-10pm
Where: Belcampo, 1026 Wilshire Blvd, Santa Monica, CA 90401
Why: The Holidays and our 15 Year Anniversary!

Yay!


Friday’s Workout
RETEST WEEK

5RFT:
12 Pistols (alt)
8 Dips
6 Burpee Box Jumps (24/20)
4 Bar Muscle-Ups

Saturday’s Workout

0-10 Minutes
1 Mile Run

10-16 Minutes
Build to a HEAVY Hang Power Clean

16-24
AMRAP 8
2 DB Front Squats (50/35) 
2 Bar Facing Burpees 
4 DB Front Squats  
4 Bar Facing Burpees
6 DB Front Squats 
6 Bar Facing Burpees
8 DB Front Squats 
8 Bar Facing Burpees
10 DB Front Squats  
10 Bar Facing Burpees  
12 DB Front Squats 
12  …etc. Ascending Ladder

Monday’s Workout
“Fun” Week!

FRAN
For time:
21 – 15 – 9
Thrusters (95/65)
Pull-Ups

About a year ago, Kenny invited our coaching team and some members of our community to Malibu to experience this thing called XPT (“Extreme Performance Training”). XPT grew out of training that big wave surfer Laird Hamilton and professional volleyballer Gabby Reece developed over their years of performing at the highest levels in their respective fields. It has evolved from informal training in Laird’s backyard pool into a worldwide fitness brand that now offers international fitness experiences, coaching certifications in performance breathing, deepwater pool training, and a comprehensive Level 1 coaching certification for people who really want to explore bringing the XPT lifestyle to their fitness communities.

 

The Malibu experience introduced our coaching team to the foundations of XPT – Breathe. Move. Recover. We did breathwork, weight training in the pool, and fire & ice exposure. Everything about it was exciting and uncomfortable and fun and, though I did not know it at the time, was the beginning of a new chapter in my life. XPT’s integration of breath, movement, and recovery into a larger context for training really resonated with me and fits perfectly into the philosophy that underpins our training at Oak Park. My coaching has evolved significantly over the last year as I have worked to integrate more of XPT into my coaching.

 

The latest and most significant piece of this growth for me took place last week. I was fortunate to be one of seven coaches invited to participate in XPT’s first Master Coach certification. It was an intense four-day practical that concluded with us master coach candidates leading an XPT Level 1 coaching certification. It was somewhat intimidating to be part of this group of master coaches, because (1) most of them have been with XPT for 5+ years and I only obtained my Level 1 certification in April of this year; and (2) these folks are masterful coaches irrespective of the designation from XPT. Each one of these coaches has been coaching for more than a decade and owns or leads a very successful fitness business. It was an honor to be in such good company as a colleague and fellow coach, and it was not a place I could have imagined I would be in when I nervously arrived at Laird’s backyard pool last fall. What it means now is additional opportunities for me to share my passion and knowledge of XPT with more coaches and athletes around the world and (I hope) an acceleration of my growth as a coach for our community as well.

 

This is all a long way of saying thank you to the Oak Park community for your belief in me and your support as I have worked to integrate more of XPT into our training. The support of the community in embracing breath work and fire & ice has been instrumental in my growth as an XTP coach and without your support I would not have been prepared for the master coaching certification.

 

My intention for 2020 and beyond is to continue to develop my capacity to deliver more of the XPT experience – more breathwork, more pool work, more fire & ice – to you and to bring more and more of the XPT coaching community into Oak Park to expose you to as many new and interesting people as I can.

 

In 2019, what it means is:

Breath Classes on Sundays at 11:15am (show up and breathe!)

Fire & Ice this Sunday at 12:30pm

Visiting XPT Level 3 Coach Lindsay Ashmun teaching two classes this weekend (Friday @9:30am, Sunday @ 10am)

_______________________

THURSDAY’S WORKOUT

RE-TEST

For Time:

1-2-3-4-5-6-7-8-9-10

Box Jump Over (24/20)

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)

*Time Cap: 13 Minutes

 

FRIDAY’S WORKOUT

RE-TEST

5RFT:

12 Pistols (alt)

8 Dips

6 Burpee Box Jumps (24/20)

4 Bar Muscle-Ups

Now that we are in the thick of TEST WEEK at Oak Park, I wanted to start the conversation about SEASONALITY. 

As you know, the coaches plan out 3 x 14-week Training Cycles per year.  Each cycle has a general plan but with targeted priorities, exposures/movements and most importantly..a Test & Re-Test.  All of that is well and good, but what do we do in the interim?  After this Test Week, you’ll have 6 weeks before the next cycle….what to do???

Over the years I’ve experienced the value of creating “seasons” with regards to my training.  During this 6 week hiatus and into the next Training Cycle, I’m planning on a more restorative movement practice and taking control of my diet.  In no way will this be my “Off Season”.  These two factors are as challenging to me as anything I do. 

Just like in the natural world, seasons restore and replenish the environment to be more resilient for the next season…I hope you do the same!


WEDNESDAY – TEST

“Big Ass Buy In” In 30 minutes, complete:
1 Mile Run
2K Row
3 Mile Assault Bike
Then, with time remaining:
AMRAP D-BALL Ground-to-Over Shoulder (100/70)

 

THURSDAY – TEST

For Time:
1-2-3-4-5-6-7-8-9-10
Box Jump Over (24/20)
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)

*Time Cap: 13 Minutes