In every area of my life, action has always been the difference maker. Whatever I’ve personally tried to achieve, taking earnest steps — small or big —  directly contributes to the betterment of what I’m trying to do. Action always makes me feel better even when I can’t always see the big picture in the moment.

When it comes to working for a better world and community, I figured it shouldn’t be any different. Working toward change in a world that feels so full of upset seems overwhelming at times, but doing nothing but being frustrated about it, draws me deeper into hopelessness and does nothing truly productive. Dissent is good. Speaking up is good. Having a ton of feelings about what’s going on is good. That all can be motivating. But if I only dust up the unrest within myself without any action, then I’m simply left with more internal upset and nothing else.

In June 2018, I shared an idea of making one small change to help the environment with the other coaches at Oak Park. Since 2017, one of my own pledges has been to pick up plastic I see on the street when walking or running. Good lord, I didn’t realize what an undertaking this would be. Every single day I pick up handfuls of plastic. It’s upsetting, but I plug away.

 

 

When I decided to recruit the coaches, I asked them if they were willing to choose some small thing to do every month to lessen their environmental impact. Why try to make positive change alone? I wanted my friends in on the action! The Coaches’ Monthly No-Impact Challenge was born. The only real rule was to pick an action that seems doable and manageable; nothing overwhelming.

There’s a misconception about who can make real and positive change. We assume only those with an extraordinary calling or those who are way more special or way more brave than us are meant to do great things. In that misconception, we’ve taken away our voice and undermined our power. And though there are exceptional people who are willing to sacrifice more than the average person for a cause, we as everyday people absolutely have what it takes to put something into motion with a little focus. Even a small contribution to a movement is still part of a movement.

As for our coaches’ challenge, we’re not always perfect with our monthly intentions, but the fact that we set the action in the forefront of our focus has made us all better for it. And between the five of us, we’ve cut down considerably on our waste and thoughtlessness.

I felt if five of us, together, felt like we are making a difference , maybe I could recruit all my friends (and friends-to-be) to take some action, too.


Maybe I could encourage others to pick 1-3 things
a month to set into action, not just environmentally, but in any area that motivates you. If small actions are applied by LOTS of people, imagine what we could get done together.

The All Hands In Project is born. You guys, if we all put a hand in, imagine the help we could provide, the hope we could inspire, and the good we could do.

I came up with  Five All Hands In Project (AHIP) Categories  from where we can draw ideas for actions. I know I haven’t thought of everything, and I can’t wait to hear creative ways in which you feel moved to act. 

The Five AHIP Categories:
(On the Five Categories page, I’ve listed suggestions for each category.)
1. Environmental
2. Connection
3. Activism
4. Generosity
5. Kindness/Compassion

 

Our first challenge begins AUG 1ST! Pick 1-3 things from the categories (or make your own!). Make them doable and manageable. Every month, we’ll pick something new OR keep plugging away at something already picked.

Perfection is not the goal. The size of the action is not the goal. Just pushing forward for change and connecting our small actions with a whole lot of others’ small actions until we’ve created a huge ameba, sort of, that’s so big that the goodness of it can’t be denied or stopped.

I hope you join our tiny movement! Contact me or leave a comment for more information or with questions.

“Be faithful in small things because it is in them that your strength lies.” Mother Teresa


Friday’s Workout
Mental Toughness

For time:
1 Mile Run
40 DB (1) Alt Snatch (45/30)
800m Run
40 DB (2) Hang Squat Clean
400m Run
40 DB (2) Push Press
200m Run
40 DB (2) Thrusters
*35 min cap*
Saturday’s Workout
7-14-21-14-7
– Toes to Bar
– Front Squats (135/95)
*Inspired by @Wod_Roulette
 
Monday’s Workout
Practice
A) Hypoxic Work
Bike (3 min–25/5)
Row (3 min–25/5)

3 min Sled Push (window to wall)
Peak– Inhale, push after exhale
Base–Max meters (Nasal only, partner tag team)

B) 5 SUPERSETs
5 Sumo Deadlifts (80 % ish)
8 (4 per arm) SA OH Sq. (DB)

 

Is there a song that always gets you fired up for a workout? What’s your go-to song when you need to put a little more fire into that last round of a competition workout? I would love to know and put together an Oak Park greatest hits (so-to-speak).

____________

THURSDAY’S WORKOUT

COMPETITION

(A) Find a 1-rep max Turkish Get-up

(B) “Annie”

     For time:

     50-40-30-20-10 reps of:

     Double Unders

     Sit-ups

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

For time:

1 Mile Run

40 DB (1) Alt Snatch (45/30)

800m Run

40 DB (2) Hang Squat Clean

400m Run

40 DB (2) Push Press

200m Run

40 DB (2) Thrusters

 

Rode by the Tuesday 6:30AM Run Class today!  Coach Kenny was filling in for Coach Char.  Thrilled to see members and non-members attacking the park trails.  Hope to see you at Thursday’s 6:00PM Run Class this week!


WEDNESDAY – PRACTICE

A) 3 RFQ :30:30
Static Dip Hold (top)
Static Dip Hold (bottom)

B) 4 RFQ :30:30
Battle Ropes Alternating
Pistols
Hollow Hold

C) Barbell Cycling Priority:

Base: AMRAP 12:
Run 300m
11 Touch-and-Go Power Cleans (QL)

Peak: 3 RFQT:
15 TnG Power Cleans (135/95)
Run 400m
(12-minute cap)


THURSDAY – COMPETITION

A) 15 Min to Find 1 RM TGU

– Rest 5 min-

B) “Annie” For time:
50-40-30-20-10
Double unders
Sit ups


THURSDAY – RUN CLASS

4 Runs @ Best Effort

1 x 800m all Nasal

1 x 1mile all Nasal

– Rest 4mins-

1 x 1mile – Air Dump

1 x 800m – Air Dump

Some of you may know that I am a fan of superheroes. In particular, I watch all of the DC heroes that have their own shows on The CW (Arrow, The Flash, Supergirl, Legends of Tomorrow).

A theme that comes up often on these shows is how for the protagonist “suiting up” and being their vigilante self is what allows him or her to express the best version of him or herself.  

This got me thinking: Under what circumstances am I able to express the best version of myself, and how can I engineer my life in such a way that I am able to tap into that reality more often?

At Oak Park, our role as coaches is to be the supporting characters of your own, ongoing hero’s journey. Therefore, I am curious to know from you: Under what circumstances are you able to express the best version of yourself, and how can we, at Oak Park, play more of an active role in helping you to fine-tune the practices that create space for the best version of yourself to manifest?


Tuesday

Practice

A) Back Squats 5×5 Work up to “heavy 5”

B) In teams of 3 for total calories in 15 minutes:

     P1 – On Assault Bike (nasal priority)

     P2- Arch Hold

     P3 – 30m Sled Push, 20 Plyo Box & Jumps (PB&J’s), 30m Sled Push

Wednesday

Practice

A) 3 RFQ :30:30 Static Dip Hold (top), Static Dip Hold (bottom)

B) 4 RFQ :30:30 Battle Ropes, Alternating Pistols, Hollow Hold

C) Barbell Cycling:

BASE

  AMRAP 12:

  Run 300m

  11 Touch-and-Go Power Cleans

PEAK

   3 RFQT:

  15 TnG Power Cleans (135/95)

  Run 400m

(12-minute cap)  

Monday’s Workout
Competition

For Lowest Cummalitive Time:
4 Rounds on the 6:00min
Bike (20/15cals)
12 Burpee Box Jump Overs (20/12)
– Cap @ 3mins per round

Tuesday’s Workout
Practice

A) Back Squats 5×5
Work up to “heavy 5”

B) In teams of 3 for total calories in 15 minutes:
     P1 – On Ass Bike (nasal priority)
     P2- Arch Hold
     P3 – 30m Sled Push 20 Plyo Box & Jumps (PB&J’s) 30m Sled Push

 

We haven’t done a good beach workout in a while. Go do one on Saturday morning. At 8am. With Coach Benet! Meet at Ocean & Montana. (Remember there’s no regular classes on Saturday because of the Art of Breath Workshop.)


Friday’s Workout
Practice

A) Warm Up Run – Nasal Priority:
1 x 200m @ 50% RPE or EZ
1 x 200m @ 75% RPE or Fresh
1 x 200m @ 85% RPE or Good

B) PNF / Mobility
Hips & Shoulders

C) 4 RFQT: (15 Minute Cap)
300m Run
10 DB Push Jerks (50/35)
8 HSPU
10-secs HS Hold

Saturday’s Workout

Beach Workout with Benet at 8am, Meet at Ocean & Montana
No regular classes

Sunday’s Workout

8 min AMRAP
8 Sumo Deadlifts
8 Pushups
8 (4 per leg) Box Step Up (Weighted/SA)

Rest 4 min…

8 min AMRAP
8 Deadlifts
8 (4 per arm) Renegade Rows
8 Box Jumps

Monday’s Workout
Competition

For Lowest Cumulative Time:
4 Rounds on the 6:00min
Bike (20/15cals)
12 Burpee Box Jump Overs (20/12)
– Cap @ 3mins per round

The Art of Breath workshop will be here Saturday. There are still spots available if you would like to join your coaches in learning more about how breathing and performance are linked.

You may sign up here.  

 

________________________

THURSDAY’S WORKOUT

COMPETITION

“Franklin Hill 100s”

4 Rounds on the 9:00:

4 x 100m on the :90

FRIDAY’S WORKOUT

PRACTICE

A) 200m Runs at Progressive Tempos (w/ Nasal Breathing Priority)

B) Hip & Shoulder Mobility

C) 4 RFQT:

     300m Run

     10 DB Push Jerks (50/35)

     8 HSPU

     10-secs HS Hold

I’ve been CrossFitting for over 10 years now an have learned a lot about movement, growth, people, training and nutrition. I wanted to share a short list of my BIG takeaways so far. 

  1. I can do much more than I think I can.
  2. It all takes TIME… and a lot of it. Movements that I’ve seen others make look effortless from the outside, have usually taken countless hours of work on their end. 
  3. Pain is temporary- the workout can hurt, but it goes away. (breathing and moving help with that)
  4. Listen to my body.  It’s usually telling me something important, if it feels off, it probably is, and if that something doesn’t go away it MEANS SOMETHING.  
  5. Mobility work doesn’t happen on it’s own, and I won’t find more range of motion or space at a joint until I put in focused work. (Good thing we now offer mobility classes.) 
  6. They aren’t JUST movements (squat, push up etc)- there has to be action within the movement. 
  7. Community and support is EVERYTHING! I’m thankful for you all.

 


Wednesday’s Workout
Mental Toughness
AMRAP 25:
20 Cal Row
20 RKB Swing* (32/24)
100 Single Unders (No DU)**

*If you put the KB down add 10 Cal on the next Row
** If you mess up, ADD 20 CAL (No more than 3 attemps)

 

Thursday’s Workout
Competition

Franklin Hill
“Franklin Hill 100’s”
4 Rounds on the 9:00
4x100m on the :90

Score is lowest total time

Get outside. Explore. Never stop dreaming. 

TUESDAY – PRACTICE

A) In 12 minutes, find heavy 1-rep Split Jerk (from rack)
(focus on foot work)

B) EMOM 9:
Base = 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk
Peak = 1 Power Clean + 2 Split Jerks + 1 Squat Clean + 2 Split Jerks
(~65-75% of Part A)

C) 5 Rounds:
In 2 mins:
200m Run + max cals AB
Rest 2 mins b/w rounds
Nasal breathing only all the way through (including recovery)
(20 minutes)
Score = Difference between highest cals and lowest cals
Goal = stay nasal and keep cals as close as possible first round to last”

 

WEDNESDAY – MENTAL TOUGHNESS 

 

“AMRAP 25

20 Cal Row
20 RKB Swing* (32/24)
100 Single Unders (No DU)**

*If you put the KB down add 10 Cal on the next Row
** If you mess up, ADD 20 CAL (No more than 3 attemps)”

Saturday The Art of Breath Clinic comes back to Oak Park! All the coaches will be taking this seminar and there may be a few spots left for any of you that would like to deep dive into breath work as it relates to your fitness and life. (This is also a reminder that Coach Benet is leading the 8am class outside at Ocean and Montana as the gym itself is closed for the AoB clinic.) 

 

Monday’s Workout
Practice
A) 5 RFQ
10 Back Squat (60-70%)
20-30s Chair or L Sit

B) AMRAP 14
400m Run
40 wall mtn climber
Max set strict chin ups

Tuesday’s Workout
Practice

A) In 12 minutes, find heavy 1-rep Split Jerk (from rack)
     (focus on foot work)

B) EMOM 9:
Base = 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk
Peak = 1 Power Clean + 2 Split Jerks + 1 Squat Clean + 2 Split Jerks (~65-75% of Part A)

C) 5 Rounds:
In 2 mins: 200m Run + max cals AB
Rest 2 mins b/w rounds Nasal breathing only all the way through (including recovery)
Score = Difference between highest cals and lowest cals
Goal = stay nasal and keep cals as close as possible first round to last