Special Restorative Yoga Class – Sun, Jan 27th

Posted on by Diz Rivera

Restorative Yoga is often perceived as a yoga after-thought. We pat ourselves on the back if we even make a regular yoga class so when our schedules are full and time is tight, the thought of making a restorative yoga class might not be on our minds.

Some of you might not know what restorative yoga is let alone have ever practiced it.

Jillian Pransky, director of Restorative Therapeutic Yoga teacher training for YogaWorks and the teacher I will be taking a 3-Day Restorative Training Intensive in March, believes that restorative is an advanced practice, far from an after-thought.

“Restorative yoga uses long-held, supported resting poses to create the conditions for us to cultivate the skill of conscious relaxation and most importantly to release unnecessary habitual tension in the body and mind. It’s a little bit closer to a meditation practice than a movement practice. Restorative yoga is about, How can I let my body and mind unwind? How can I do less?”

This is a mere scratch of the surface of what Restorative Yoga is and what it can do. And we will be exploring an introductory practice for a special, one-time (for now) Restorative Yoga Class at the gym.

Join us on Sunday, January 27th at 5pm. All levels are welcome. Members of the gym and friends and family of the gym members are welcome. The class will be donation-based with no pressure of an amount. PLEASE sign up on the sheet so I have an idea of how many props we’ll need.

Friday’s Workout
Mental Toughness

“Barf City”
For time:
50 RKBS (32/24)
100 DUs
2K Row
2K Run (small & big loop)
100 DUs
50 RKBS

Sunday’s Workout

150 KB goblet Squats
Every break, complete the following 3 pull ups 6 burpees 9 Ab Mat Sit Ups

Monday’s Workout
Competition

Franklin Hill “Up Over Around and Up”
2 Rounds on the 15:00

 

 

EAT ME

Posted on by Matt Nichols

Heads up, ladies and gents! Beloved member, coach, friend, and musical guest Kevin Kurz will be here on Saturday as a representative of Kettlebell Kitchen and he will be handing out FREE samples of Kettlebell Kitchen meals. Kettlebell Kitchen is a meal delivery service similar to Territory Foods, but with some important differences which I am sure Kevin will be happy to explain on Saturday. Depending on interest, we may bring in a refrigerator and serve as a pick-up point for Kettlebell Kitchen – to that end, please come in for a fun workout on Saturday, grab a free meal after, and give us your feedback on whether you think Kettlebell Kitchen is something you might be interested in utilizing.

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THURSDAY

PRACTICE

A) Box Squats

B) 5 Rounds:

     6 Sit-to-Stands

     8 Muscle Snatches

     (6-minute cap)

C) QAMRAP 8:

     40 Double Unders

     6 Tempo Dips / Tempo Push-ups

 

FRIDAY

MENTAL TOUGHNESS

“Barf City”

For time:

50 RKBS (32/24)

100 DUs

2K Row

2K Run (small & big loop)

100 DUs

50 RKBS

 

Shameless Promotion – Oak Park Tri Teams!

Posted on by Jamie Silber

It’s a new year and it’s a new season for Oak Park Triathlon!
There are two very different training programs and events to consider:

The Half Iron Team will be looking for members who want to test their endurance and mental toughness over this long distance format.  This 14 week program will bring back the perennial Oak Park triathletes and hopefully spark intrigue into first timers.

The Short Course Team will be apart of a new legacy that will be participating in the re-boot of the Los Angeles Triathlon. This epic event will run point to point; staring in Venice Beach and finish at LA Live in Downtown!  The 12 week program will also bring back seasoned triathletes, but do not be intimidated – the training program will embrace newbies with private swim workouts, detailed clinics and a lot more!

Before you scroll down to view the upcoming workouts…..Check out these awesome flyers for details!  Oh, and hit me up if you are ready to start or have any questions: jamie@oakparka.com

WEDNESDAY – PRACTICE
A) Ski Erg Sprints for:
max wattage
max calorie
max 500m pace

B) EMOM 6:
O: CTB Max Effort
E: D-Ball Chest Hold

C) 15 min for total distance as team:
Ski Erg
200m suitcase carry

THURSDAY – PRACTICE

A) Box Squats

B) 5 Rounds:
6 Sit-to-Stands
8 Muscle Snatches
(6-minute cap)

C) QAMRAP 8:
40 Double Unders
6 Tempo Dips / Tempo Push-ups

Last Chance to REFLECT on 2018…

Posted on by Jared Cohen

There’s no denying that 2019 is upon us. Since we are still within the first two weeks of the new year, many of us are still riding the momentum of how we want this year to be different for the better. Nonetheless, before it is too late, I encourage you to take one more opportunity to reflect on 2018. An organized inventory of what occurred during 2018 will help you to better formalize, strategize, refine, and execute your goals and aspirations for 2019. 

Here is how I recommend doing so: List content under each of the following categories (there can be overlap between the lists but, for the most part, try to keep the content in each list unique to the category of that list).

  • What did you accomplish during 2018?
  • What did you experience in 2018 that was noteworthy?
  • What occurred in 2018 that you are grateful for? 
  • What did you experience in 2018 that you enjoyed immensely? 

Tuesday
Competition
   AMRAP 12:
   Row 15 calories
   10 Thrusters (95/65)
   5 Power Snatch (95/65)
Wednesday
Practice
A) Ski Erg Sprints for:
      -max wattage
      -max calorie
      -max 500m pace
B) EMOM 6:
      -O: CTB Max Effort
      -E: D-Ball Chest Hold
C) 15 min for total distance as team:
       Ski Erg
       200m suitcase carry

Catalina Finishers and Patience

Posted on by Kenny Kane

http://

Catalina Finishers and Patience from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) Midline Work
     Evil Wheels – 5 sets  

B) AMRAP 18:
     4 FR DB Lunge
     6 DB Clean
     8 DB Squats
     **7 second nasal exhale before start of next round

Tuesday
Competition

AMRAP 12:
     Row 15 calories
     10 Thrusters (95/65)
     5 Power Snatch (95/65)

I Heart Step

Posted on by Diz Rivera

How come every time I tell someone how much I love/miss step class, the majority of the people say the same? Where are the mother-loving step classes in LA? I’ve been saying this for seven years, btw. I taught a handful of step classes here at the gym when I had Diz’s Card Mob class, but maybe some day I’ll have a regular class. And if you think step is simply shiny thongs and leg warmers, you got another plyometric thing coming.

I’ve been following Xtreme Fitness by Phil and doing some of his step routines at home. They’re so fun — and not easy! Anyway, keep exploring. Keep having fun. And Happy Weekend.

Friday’s Workout
TEST WEEK

5 Rounds for Fewest Breaks:
4 Toes-to-Bar
3 Pull-ups
2 Chest-to-Bar Pull-ups
1 Bar Muscle-up

Saturday’s Workout

In teams of 3 for total distance:
AMRAP 25:
Run 400m
Ski Erg (meters)
Row (meters)
Rotate through stations each time a teammate completes the run.

Sunday’s Workout

In teams of 2, 1 person working at a time.
4 RFT of:
40 Cal Assault Bike
30 Front Squats (135/95)
20 Shoulders to OH (135/95)
50 Sit Ups

Monday’s Workout
Practice

6 Rounds on the 3:00
6 DB Power cleans
3 Breaths
8 FR DB Rvs lunges
3 Breaths
12-16 V-ups

Foci, Octopi, Broccoli

Posted on by Matt Nichols

I hope everyone is enjoying the new toys and the start of Cycle 19 (the first of three cycles for 2019). The coaches’ intention as we move through this training cycle is to hit Box Squats once a week and to get your hands on the Ski Ergs and D-Balls at least once a week. We are going to focus heavily on building your grip strength and your ability to hang from the bar, as those are significant components of Test Week. There will be a focus on core/midline strength and stability, as well as on barbell cycling efficiency and breath – specifically using breath to brace and breathing while braced.  In addition to all of that, you can look forward to seeing different coaches leading some of the specialty classes this cycle (and the rest of this year).

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THURSDAY’S WORKOUT

TEST

For time:

15-12-9-6-9-12-15

Power Cleans (135/95)

DB Thrusters (50/35)

 

FRIDAY’S WORKOUT

TEST

5 Rounds for Fewest Number of Breaks:

4 Toes-to-Bar

3 Pull-ups

2 Chest-to-Bar Pull-ups

1 Bar Muscle-up

***NOTE: There is a FREE, 30-minute Performance Breath Class on Friday at 12:00pm.***

Sharing a Smile

Posted on by Shirley Brown

When I moved to LA over 15 years ago it was a little shock to my system. I was coming form Ashland, Oregon where I went to college. When I moved to Ashland after finishing high school  in Tillamook Or, that too was a big shift as I was coming from Netarts, Or., a super small town on the coast. In our small town most people know you by name and we didn’t lock our doors. It had a very relaxed feel to it. Which I didn’t come to appreciate until moving to LA.

I am super grateful to have grown up in a small town, then slowly moved to more diverse cities and people. The thing that really got me when moving to LA was that when I would smile at someone they wouldn’t always smile back. Sometimes people would ask, “do I know you?” Most often I would say no, as I was just giving a smile. I feel have let myself get a bit hardened from that. I don’t smile at random people as much as I used too. I share this with you as one of my intentions for 2019 is to share more smiles. I feel this world needs just a bit more love and care right now and this is my way of adding it. 🙂  

What about your smile? 

Wednesday
Test Week Cycle 19

3 RFT:
Row 60 cals
100m D-Ball Carry
100 Double Unders
(35-minute cap)

 

Thursday
Test Week Cycle 19

For time:
15-12-9-6-9-12-15
Power Cleans (135/95)
DB Thrusters (50/35)

2019 “TEST WEEK”

Posted on by Nick Yiakos

Hi All!

Officially here to welcome you back!

We hope you all had a safe and relaxing holiday break. I hope that the past few weeks allowed you to decompress, recharge and come back with an open mind, fresh attitude and willingness to get after it!

Now that we are back into our first official week of the year, you know what that means…TEST WEEK! Take a look and really think about the workouts. Have a specific goal in mind. Whether it to be go sub 7 minutes on a mile in Run Class. Or try and go unbroken on your DU’s.  Whatever it is, we just ask that you put forth all of your best effort.

Along with Test Week; A new year brings about new goals. Talk with your coaches about what you hope to achieve this coming year. Know that we are here to help you succeed and want you to get the most out of your time with us, when you step into the gym.

Test 1 is done. Get ready for tomorrow. Get some sleep, mobilize, take a cold shower and put the phone away. We have some great workouts this week, you’ll need all the help you can get.

 

Here’s to 2019!

 

 

Tuesday’s Workout 
TEST WEEK

A) 1-Rep Max Weighted Pull-up or Chin-up

B) 1-Rep Max Box Squat

Wednesday’s Workout
TEST WEEK

3 RFT: 

60 Calorie Row
100m D-Ball Carry
100 Double Unders (35-minute cap)