It is a common order of operations mistake when people attempt to do more in order to be more. This approach is short sighted and lacks personal context/sense of meaning. 

How would your personal well-being change if you were thoroughly accepting and acknowledging of your BEING before you began your doing?

When I accept myself just as i am, then I can change” -Carl Rogers

Stop trying to change so you can then accept yourself, aka, stop doing more to be more.

Invest in the being and let the doing flow from there:

  1. Decide what it means TO YOU to be more.
  2. Practice being content with what that looks and feels like.
  3. Then, behave in accordance with those values for your intended growth trajectory. 

Tuesday
Practice
A) AMMAP 4 Row – G3
B) 4RFQ :30:30
    Plate Good Mornings (45/25)
    Push Up
    Alt DB Snatch (55/35)
    Pull Ups
C) AMMAP 4 Row – G4

Wednesday
Competition
A) Full-Body Mobility/Dynamic Warm Up
B) CNS Prep
C) “Fittest of the Sierras 2013 WOD 3”
For total reps in 6 minutes:
30 Back Squats (155/105)
then, in time remaining: Max reps of G2OH (155/105)

Laird Hamilton and our friends from XPT are coming to Oak Park Saturday, October 27.  If you’d like to join us for pool training, exposure protocols and advanced breath work sign up now.

 

Monday’s Workout
Practice

A) For Time:
Round 1 (Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2 (Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3 (Gear 5)
200m run
40 (20 per arm) SA KB FR SQ

B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

Tuesday’s Workout
Practice

A) AMMAP 4
Row – G3

B) 4RFQ
:30:30
Plate Good Mornings (45/25)
Push Up
Alt DB Snatch (55/35)
Pull Ups

C) AMMAP 4
Row – G4

“The autumn equinox arrives at 9:54 PM on Saturday, September 22, 2018, officially marking the beginning of fall in the Northern Hemisphere and the start of spring in the Southern Hemisphere.

The word “equinox” comes from Latin and means ‘equal night,’ referring to the roughly 12-hour day and 12-hour night that occurs only on the two equinox days of the year.

The Autumn Equinox is a meaningful time of year to honor the harvest. Whether that be a ‘real’ harvest of the things planted in your garden or the harvest of efforts and intentions for your life path that you set earlier in the year.”


Friday’s Workout
Practice

A) Bench Press
PEAK: 5 x 1 @ 85%
BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20
Top of pullup hold / pullups (c2b) / rest
Bottom of pushup hold / pushups (plyo) / rest
Bottom of squat hold / squats (jumping) / rest

 

FREE Performance Breath Class on

Friday 12-12:30pm with Coach Matt!

Saturday’s Workout

“The Revenant”
For Time:
50 Hand Release Burpees to 6″ Target
800m Run
20 Power Cleans (155/105)
20 Front Squats
20 Push Press
20 Back Squats
20 Push Press
800m Run
50 Hand Release Burpees to 6″ Target

 

Sunday’s Workout

Kettlebell/Mov Nat Complex:
-Cross body clean + Rotational Press
-Staggered Stance Swing
-Staggered Stance Row
-Low bear tripod rotations
-Crab Toe Touches


Sunday Breath Class
11:15am Pranayam 2-Stage with Tanya
 Monday’s Workout
PracticeA) For Time:
Round 1(Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2(Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3(Gear 5)
200m run
40 (20 per arm) SA KB FR SQ
B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

 

THURSDAY’S WORKOUT

COMPETITION

“OP Exatlón”

In Teams of 2 or 3, Relay style

AMRAP 20:

250m Row

Plank Walk with weight

6 Burpees

Army Crawl

8 MB Sit 2 Stand Slams!

10 Jump Squats

6/4 Cals Assault Bike

6 Puntería

FRIDAY’S WORKOUT

PRACTICE

A) Bench Press

     PEAK: 5 x 1 @ 85%

     BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20

     Top of pullup hold / pullups (C2B) / Rest

     Bottom of pushup hold / pushups (plyo) / Rest

     Bottom of squat hold / squats (jumping) / Rest

Cooking is like snow skiing: If you don’t fall at least 10 times, then you’re not skiing hard enough.

Guy Fieri

The above quotes really resonates will me. I’ve had so many kitchen fails I can’t even count and  I keep getting up and trying again because I enjoy the process and find joy, curiosity in the kitchen. Cooking for others is how I show people I care for them. 

This weekend I get to be creative for those attending the pop up and you are all invited.  Cooking and sharing food is one of my very favorite things to do. So, this weekend I’m having a Pop-up Picnic. 

This is the third year in a row my good friend Nina and I are cooking for any and all that want to attend.(you must RSVP to save your spot).  Nina and I met here at the gym many years ago and we found we both have a love for food both cooking and eating it.  We get together often to cook new things, talk about food, eat food and enjoy each other’s company in the kitchen.  A few years ago we said- hey… lets actually do this. Like serve food to people like it’s our job for the day.   And we did!

In 2016 our former CFLA member Woogene rented us his restaurant (Fundamental LA) for the day and we served brunch to 108 people. Wow, it was so fun, and so hard. We had a blast, felt super supported and learned so much. Thank you to all that came out. 

In 2017 Ortal and Simon open their home to us and we did a 5 course dinner for 40 people. It was another wonderful experience to share food that we prepared with you all. 

This year we are taking it outside to a local park. Grilling, chopping, and baking, picnic style. Because there is nothing better than eating outside.  You bring a water bottle and a blanket, we will provide the food and a fun experience. $35/adult $15/kid is the cost for your evening out where we will serve tasty food.  

RSVP to coach Shirley before wednesday at noon!


Wednesday’s Workout
Practice

A) For Time: 100/80 Cal Row (Gear 3)

B) Sumo Deadlift
PEAK: 5 x 3 @ 80%
BASE: 5×4 (by feel)

C) Press
5×3 (70-80%)

Thursday’s Workout
Competition

“OP Exatlón”
AMPAP 20
In Teams of 2 or 3:
250m Row
Plank Walk with weight
6 Burpees
Army Crawl
8 MB Sit 2 Stand Slams!
10 Jump Squats
4/6 Cals on A.Bike
6 Puntería!

Meal Prep Monday: Rule of 2’s

We all know that life can get a bit busy. Whether you’re balancing work, family, kids or various schedules. You sometimes just don’t have an extra day or even a few extra hours to get your meal prep done.

So here is helpful tip that I found, that has become a lifesaver. Alex Maclin, formerly of “Barbell Shrugged” shared this tip on Instagram awhile back. It’s my family’s go to on busy weeks, or when we just don’t feel like spending extra time in the kitchen.  

It takes almost no time at all. Covers all your macronutrients. Limits any and all excuses. And most importantly, it follows my food motto: K.I.S.S. (Keep It Simple Stupid)

The Rule Of Two:
2 Proteins
2 Carbohydrates 
2 Vegetables

Cook two of each and mix and match all week long. I typically like to make an extra vegetable or two, as you can never get enough veggies. Plus, it adds extra volume to your meals, keeping you fuller for longer. 

I would recommend finding condiments you like and adding those as the week goes on to spice your meal up. Also, being sure to add in fresh ingredients (tomatoes, peppers, mushrooms,nuts) to freshen it up and to cover your micronutrients as well. 

Yes, it can be boring. However, if it allows me a few extra hours to enjoy my weekend, all while making sure I’m eating healthy throughout the week; I’ll take! Your body and your pockets will be very thankful! 

Try it out and let me know if it makes any difference for you too.


TUESDAY – Competition

A) AMRAP 15
3 Power Cleans (185/135)
30 Double Unders
300m Run

B) Reflect


WEDNESDAY – Practice

A) For Time: 100/80 Cal Row (Gear 3)

B) Sumo Deadlift
PEAK: 5 x 3 @ 80%
BASE: 5×4 (by feel)

C) Press 5×3 (70-80%)

Monday’s Workout
Practice

A) Shoulder Mobility

B) EMOM 10:
1-3 Muscle Snatch
(focus on speed of turnover and strong turnover)

C) EMOM 10:
1 Hang Power Snatch + 3 Tempo OHS (3/3/1 Tempo)

D) 4 Rounds on the 3:00:
200m Run
Dips of the Highest Quality
(2-minute cap)

 

Tuesday’s Workout
Competition

AMRAP 15
3 Power Cleans (185/135)
30 Double unders
300m Run

Reflect

I know Coach Matt posted last week about World Clean Up Day and my campaign to get as many people as possible to pick up just 10pcs of trash — but here’s friendly reminder that World Clean Up Day is Saturday, Sept 15th. 

Please consider picking up 10pcs of trash wherever you are. You don’t have to go down to the beach because honestly, there is trash everywhere! When you collect those 10pcs, take a photo before you put it in the garbage or the recycling bin and send it to me!

I want to make a collage to show what it looks like when a lot of people pick up just a bit. Email photos to diz@oakparkla.com or danette@crossfitla.com or text them to me.

 

Here are some trash, waste, and recycling stats:

*Approximately 43% of people in the U.S. admit to littering.

*Paper products make up 22% of the litter that’s currently out there, with plastics landing in third place at 19%. (Cigarette butts are #1.)

*According to a study done by the University of Georgia, 18 billion pounds of plastic trash winds up in our oceans each year. To put that in perspective, it’s enough trash to cover every foot of coastline around the world with five full trash bags of plastic…compounding every year.

*In 2012, more than 10 million pounds of trash was collected from beaches and waterways in 97 countries during a global cleanup effort.

*Over 100,000 marine animals die every year from plastic entanglement and ingestion.

*Although 75% of America’s waste is recyclable, we only recycle around 30% of it. Turns out, there are a few easy steps you can take to start recycling better.

*The United States throws away $11.4 billion worth of recyclable containers and packaging every year.

*The United States throws out the amount of office paper it would take to build a 12-foot wall from Los Angeles to New York City (2,794 miles).

*2,000 pounds (or 1 ton) of recycled paper helps to save over 350 gallons of oil, 17 trees, and a large portion of landfill space.


Friday’s Workout
Practice 

A) For Quality:
3 Power Snatch + 2 Snatch + 1 Overhead Squat
2 @ 50%
2 @ 60%
3 @ 70%
*% Based off of Thursday’s Test Week Snatch Complex

B) 3 Rounds on the 3:00 (Nasal Breathing Priority)
200m Run
ME Strict Chin-ups

BASE: Stict Chin Ups
PEAK: L-Sit Chin Ups

C) Reflection

Monday’s Workout
Practice

A) Shoulder Mobility

B) EMOM 10:
1-3 Muscle Snatch
(focus on speed of turnover and strong turnover)

C) EMOM 10:
1 Hang Power Snatch + 3 Tempo OHS (3/3/1 Tempo)

D) 4 Rounds on the 3:00:
200m Run
Dips of the Highest Quality
(2-minute cap)

Do you have health or fitness goals? Of course you do. Do you train at Oak Park because you think it will help you achieve those goals? Probably so. Are your actions in the gym, your attendance, your attitude, and your recovery consistent with those goals? Good question! (I know, right?)

 

The reality is that your behavior says more about what you really want than your goals say. Progress in achieving your goals is really only going to occur when those behaviors actually match with the goals. So, how do you go about evaluating your goals and determining whether your actions are consistent with those goals?

 

Well. . . having someone in your life who is willing to have an honest conversation with you about your goals and whether your behaviors are in alignment with your goals is a start. Fortunately, your coaches are here for precisely that purpose. We are here to guide you in the pursuit of your health and fitness goals, and part of that process is helping you be accountable for your behaviors. We can do this in a variety of ways, but the simplest is with period check-ins with you to ensure that the things you are doing are consistent with the things you say you want. If you haven’t had that conversation with your coach lately, take a moment this week to catch up with your coach and let her or him know that you are ready to have that conversation. We live for this.

____________________

THURSDAY’S WORKOUT

PRACTICE

A) Bench Press

     BASE: 5×4 (by feel)

     PEAK: 4×4 @ 80% “All Wheel Drive”

B) 4RFQT:

     Row 500m

     12 Double DB or KB Deadlift

     12 Push-ups

     12 Air Squats

 

FRIDAY’S WORKOUT

PRACTICE

A) For Quality:

     3 Power Snatch + 2 Snatch + 1 Overhead Squat

     2 Sets @ 50%

     2 Sets @ 60%

     3 Sets @ 70%

*Percentage based off Test Week Snatch Complex

B) 3 Rounds on the 3:00 (Nasal Breathing Priority):

     BASE:

     200m Run

     ME Strict Chin-ups

     PEAK:

     200m Run

     ME L-Sit Chin-Ups

C) Reflection

 

 

In the few times I’ve been fortunate to have traveled abroad, I always felt somewhat self-conscious being an American in a foreign country.  It’s possibly rooted in what I perceive to be other countries perception of  how Americans are portraded in fictional stories; most notably we are loud, obnoxious and totally oblivious to customs and cultural norms.  

As some of you may know, I am currently in Australia representing the United States at the world triathlon championships. I’m competing against over 40 countries in my age group at the sprint distance event.  Last night we had a team meeting where our team director announced that already, three American athletes have been relegated for un sportsman like conduct  and ethics violations.  

I kid you not…

#1.  A male triathlete was riding his bike in the hotel hallways pulling down his pants while yelling to other teams to kiss his ass, yelling “they’re all going to lose”. 

#2.  Two junior female athletes posted on Facebook, wearing their team uniforms with the: #AmericanGirlsAlsoLikeItDownUnder…while pointing to their private parts. 

#3.  And this is my favorite one… A male athlete in his 60s was riding his bike to the race venue without a helmet.   This is against the law in the town of Brisbane and also a violation of the safety code in international racing.  But it gets better, a motorist was trying to tell him to pull over to the side of the road and put on his helmet. Captured on the drivers cell phone video, the cyclist proceeded to swear at the driver and flip them the bird,  then proceeded to ride away. That driver just happened to be the head race official for the international triathlon union.  The official was eventually able to identify the American athlete and he was disqualified from racing in the event…

Good on ya….Americans!

P.S…..Those bad apples aside… I have to say, I’m very proud of USA triathlon, their staff and all the other athletes that are here representing the USA with class and respect for the Australian people.


WEDNESDAY – COMPETITION

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
AMLAP 8:
Across
Down
Back Up
Back Across
-then-
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”


THURSDAY- PRACTICE 

A) Bench Press
BASE: 5×4 (by feel)
PEAK: 4×4 @ 80% “All Wheel Drive”

B) 4RFQT:
Row 500m
12 DB or KB Deadlift
12 Push-ups
12 Air Squats* 

* :30  static hold at the bottom of your last rep/each round.