Faith the Golden is still wondering what this new space is all about, but what do you guys think? We still have a laundry list of things to do, but the coaches are loving it and are super excited. We hope you are too. Tell us what you think! 


Friday’s Workout

5 Rounds on the 6:00
200m Row
.2 Miles Assault Bike
200m Run

Score = Slowest Time out of the 5 Rounds

Saturday’s Workout

Partner WOD:
A: 100 Abmat Situps
200 Double Unders
** one person working at a time**
B: On Turf-
Heavy DB Farmers Carry Walking Lunge halfway down, then 10 burpee getup sprints down and back, tag partner.
Each partner will complete this interval 4x.
C. Finish with 100 V ups
200 Double Unders
** one person working at a time**

Sunday’s Workout

Layer Cake
3 rounds on 1:00 / 1:00
AS Bike – max Cals
Push Ups – max Reps
Lateral Box Step Overs – max Reps
DB Rows – max Reps
Pic a Plank – max Hold

Monday’s Workout
Practice

A) Front Squat
5×3 @ 80%

B)
EMOM 5
2 Power Snatch
1 Squat Snatch

C)
AMRAP 10
200m Run
16 SA KB Swings (8 each side)
10 Inverted Shoulder Taps or 30-40 HSHold

 

My kids classes are up and running next week. If you know any kids that want to move more, please send them my way!


Wednesdays Workout
Practice

A) E2MOM for 5 Rounds

4 Squat Cleans @ 80-85%

B) AMRAP 12
2 Strict HSPU
4 Front Rack Step Ups (24/20)
6 Bar Muscle Ups
8 Box Jumps

 

Thursdays Workout
Practice

A) 1 1/4 Front Squats 6×2 @ 80%

B) Every 2:30 for 5 Rounds
10/7 Cal AB
10 Deadlifts – Choose weight from M.TEST WEEK
10 Push Press
10 Kipping or Strict Pull Ups

 

 

Tuesday – Practice

“Move Your Ass…with Quality”
A) 5-10-5 Pro Agility Drill

B) 3 Rounds For Quality:
7 Tempo Push-ups (3210 Tempo)
Rest 1 minute

C) FQT:
10-20-30-40-50 Row (cals)
50-40-30-20-10 Wall Balls

Wednesday – Practice

A) E2MOM for 5 Rounds  
4 Squat Cleans @ 80-85% (Not Touch & Go)

B) AMRAP 12
2 Strict HSPU
4 Front Rack Step Ups (24/20)
6 Bar Muscle Ups
8 Box Jumps

http://

Monday’s Workout
Mental Toughness

“LINCOLN”

Complete as much as you can:

200m row

200m row
10 burpees

200m row
10 burpees
25 box jumps

200m row
10 burpees
25 box jumps
50 lunges

200m row
10 burpees
25 box jumps
50 lunges
100 DU’s

200m row
10 burpees
25 box jumps
50 lunges
100 DU’s
200 air squats

Time Cap: 42min

Tuesday’s Workout
Practice

“Move Your Ass…with Quality”

A) 5-10-10 Pro Agility Drill

B) 3 Rounds For Quality:
7 Tempo Push-ups (3210 Tempo)
Rest 1 minute

C) FQT:
10-20-30-40-50
Row (cals)
50-40-30-20-10
Wall Balls

 

For ten and a half years, I’ve been a constant presence at Oak Park/CFLA. And during that time, my life has changed dramatically in the best of ways. Here are a few highlights:

  • When I found my way to CFLA, I considered myself a mediocre ex-athlete who was at a crossroads. At age 42 I was about to give up entirely on trying to stay athletic. I was an over-worked semiconductor broker and mother of two dynamic young daughters. But I was desperate to not lose the foundational part of my identity that was an athlete. I couldn’t believe my luck stumbling into this place.
  • I then became a mediocre CrossFitter, but I took the “ex” out of ex-athlete and that’s all that mattered. I felt like myself again.
  • The Whole Life Challenge used to experiment on us, in the beginning stages. We were subject to the hardest versions with the strictest rules and zero accommodations for vegans. I was determined to beat them at their own game even when the game clearly wasn’t written for vegans or vegetarians. The first WLC, I played a perfect game. I felt terribly after! But I won $300 and I immediately went to Lululemon and bought a coat that I still wear to this day.
  • The following year, I helped the WLC write rules for vegans and vegetarians.
  • The CFO of the broker company I worked for embezzled $16 million dollars and took the company down. I lost my stress-riddled, high-paying job. Shortly after I became an intern at CFLA to pay for my membership because I wanted this gym to remain in my life as we downsized other things. I went from running a multi-million dollar purchasing department to filing waivers and cleaning toilets. Interning was a meditation in priorities, humility, and awakening, and I gladly did it. When Sam moved to Chicago, Andy believed heavily in my life experience and threw me in as a coach. No net, some training, and a you-got-this, Diz. It was an incredible act of faith that I took very seriously and I have done with honor, dedication, and due diligence for seven great years.
  • The many memorable Memorial Day speakers have made an impact on my life.
  • Ricky Cassidy nicknamed me Dizzle/Diz eight or nine years ago after I made WLC compliant “cookies” and brought them to the gym. He’d ask me repeatedly, “When are you bringing more Dizzle Treats?!” And the name stuck.
  • In my second year at CFLA, I did a year-long, self-inflicted challenge called Chasing Christmas after I saw a photo of the then not-as-famous Christmas Abbott doing a muscle up. The look on her face was this: It is so fucking fun to be this fit. And I wanted to feel that way. I spent a year getting as fit as possible. I got a bit stronger and was still mediocre (ha!), but I reinforced one of my personal athletic “whys”: that fitness is and should be fucking fun, and I don’t want it to be any other way. Christmas and I have been friends ever since.
  • I PR’ed many things during our CF Open Events including my first 75lb snatch in 2012. This photo only partially demonstrates my excitement.
  • I wrote fitness articles for Breaking Muscle for a couple years, including one called the “The Secret Advice of a Vegan CrossFitter”. I wrote it about eight years ago before one was allowed to utter the word vegan inside of a CrossFit gym. The article got me a mini cult following where I had many closeted, athletic vegans email me for advice; some for nutritional advice and a lot asking how to handle the close-mindedness of CF trainers. 
  • Any time Corey Reed was in the gym was a special time, but watching him — as a blind amputee — box jump for the first time was an emotional, enlightened experience for those who witnessed it.
  • When Mina was age 12-13, I coached her rigorously for teen CF competitions, which eventually qualified her for the CF Games. She placed third in her division – at the CF Games! It was the most incredible experience to watch my child – my baby – train and fight and emerge as the badass she is and will forever be.
  • All the times Maya was my partner in CF competitions were instant favorite memories. She is my favorite workout partner of all times.
  • Both of my daughters grew up in this gym, and I could not have asked for a better childhood experience for them. 
  • I trained 7 months for a bikini bodybuilding competition and every day after lifting and working out, I would practice my stage walking in lucite heels over and over again in the gym.
  • There’s that time I once, during mid-morning hours, let a homeless man take a shower at the gym. Looking back, I would do it again in service of this person, but let’s just say I had to shut down the bathroom afterwards for four hours. I personally cleaned it for 2 hours with ammonia and bleach, and then we had to bring in professionals. Kenny was not too pleased with me haha. I will spare you the details of the cleanup, but it is an epic memory for me personally forever burned in my memory of 3201 SM Blvd.

God, there are so many more memories. Mainly, I have made so many meaningful connections and best of friends over the years at this place. I’ve been able to grow into a very true version of myself and do my best to serve others. I am so grateful for all of you here, and I can’t wait to make more memories and even deeper connections at 1431 Lincoln.


Friday’s Workout

FRANKLIN HILL – and we’re meeting at the Hill

Saturday’s Workout

Beach WOD
ONLY ONE WORK OUT FROM: 9:00-10:30am
Meet @ Palisades Park @ Ocean Ave. & Montana Ave.

Be prepared…..
– Sand Runs
– Agility & Balance
– Power & Stamina
– Team Work
– May get wet!

Sunday’s Workout
At the new gym – 1431 Lincoln Blvd

Two special 90min classes at 8am and 9:30
We’ll start with breath, warm up, workout, and end with yoga

Monday’s Workout
Mental Toughness

“LINCOLN”
Complete as much as you can:
200m row
200m row
10 burpees

200m row
10 burpees
25 box jumps

200m row
10 burpees
25 box jumps
50 lunges

200m row
10 burpees
25 box jumps
50 lunges
100 DU’s

200m row
10 burpees
25 box jumps
50 lunges
100 DU’s
200 air squats
Time Cap: 42min

 

 

Stoked for the change in our new space…it was inevitable.


WEDNESDAY _ PRACTICE

Interval Mini Helen:

6 Rounds

AFAP:
200m Run
11 AKBS (24/16)
6 Pull Ups
1 Minutes Rest


ANDY PETRANEK & DAVE LEYS – LEGACY

For Time:
10-9-8-7-6-5-4-3-2-1
Weighted Pull Ups (24/16kg)
20-18-16-14-12-10-8-6-4-2
Kettlebell Snatch (24/16kg) T2B

http://

Monday’s Workout
Practice
A) E2MOM x 8
1 Power Clean + 2 Squat Cleans + 3 Front Squats @ 75-80%
*Not TnG

B) AMRAP 12
In Pairs
P1: 500m Row
P2:  100m Suitcase Carry
        10 Rev Lunge w/ OH Waiter Hold (5 one side, then other)
        8 Wall Dip

Tuesday’s Workout
Practice

A) EMOM 10 + 1min Max Reps Back Squats
     3 Position Snatch (top down) @60-70% of 1RM snatch
     *upon completion of 10th set of 3 Position Snatch move immediately into Max Reps Back            Squats until the clock hits 11mins. 

B) For Time 
     21-15- 9
     Push Press (95/65)
     Box Jump (24+/20+)
     *6min Cap

One of the changes that will happen in the new place is that the Monday 8am Yoga class will be no more. It was so wonderful with the few people who came regularly — I  thank and appreciate you! But the class didn’t have enough people every week to sustain itself.  The last class is on Monday, Feb 10th at 8am.

We are introducing a monthly Restorative Yoga Class; every last Sunday of the month at 5pm. At the (new) gym, $35. I am really excited to have this as a regular class to expand our recovery conversation to even deeper levels — or just come to close out your weekend in the most relaxing of ways.  The February class will be Sunday, Feb 23rd @ 5pm. There’s a sign up sheet in the Tall Room — or you can let me know directly. Limited to 10 spots.

Please keep referring to the schedules on the blog and around the gym for what will be happening Friday, Feb 14, Sat the 15, and Sunday the 16th!

 


Friday’s Workout
Mental Toughness

“The Harley”
10 Rounds:
5 Hang Power Cleans (155/105)
10 Burpees
20 ABMat Sit Ups
200m Run

Saturday’s Workout
3 RFT
50 Feet* Lunges with Dumbbell(50/35)
1 Burpee per Lunge Step Taken

*52′ for athletes 6′ and over
48′ for athletes 5’7′-5’11’
44′ for athletes 5’6″ and under

Sunday’s Workout
For Time:
150 Goblet Squats
Everytime you break you must choose one of the following:
– 200 M Run
– 20 Ab Mat Situps
– 15 Burpees

Monday’s Workout
Practice
A)
E2MOM x 8
1 Power Clean + 2 Squat Cleans + 3 Front Squats @ 75-80%
*Not TnG

B)
AMRAP 12
In Pairs
P1: 500m Row
P2:
100m Suitcase Carry
10 Rev Lunge w/ OH Waiter Hold (5 one side, then other)
8 Wall Dips

 

It’s been a great space and a great view. So many memories here, so many firsts, learned behavior, goals accomplished, hard work put in, sweat, relationships built, fun had, learning, growing and a whole bunch other things. Way too many to list. Thank you all for supporting, I can’t wait to grow and play with you more in a new environment. 

 

With the new space comes the opportunity to build new habits. I’m working on taking small bit of silence and stillness during the day. (yes I know two weeks ago I was upset I had to sit still) When stillness and silence is a choice and a freedom, I appreciate it. Everyone is always hurting around in a hurry and the the opportunity sit and be calm, has to be made, as it won’t just happen.  Just last week I was listening to Sam Harris and one of his guest on the topic of meditation. They said

“We can create conditions to quiet the mind, but we can’t turn it off”.

Our intention is to create a great environment in which you can take care of yourself with our support. 

 


Wednesday’s Workout
Competition

For time:
21-15-9
Deadlifts (225/155)
Dips
Lateral Box Jump overs (24/20)

 

Thursday’s Workout
 Practice

A) 1 1/4 Front Squat
6×3 @ 75% of 3RM

B) 2min of Max Calorire AS Bike,
Then 10 min AMRAP:
6 Strict HSPU
8 Strict Pullups
10 Pistols

 

 

SHOW UP & DO THE DAMN THANG!!!!

… Skill Development Forever
“The challenge with learning a difficult new skill or variation of an existing skill is that the process necessarily includes a period of time when the athlete will struggle. In order to develop new skills, one must voluntarily place oneself squarely back in the beginner phase. This is often difficult for experienced athletes who have developed a self-perception of competency. However, it is important to properly consider the beginner phase of development, because in this phase, the largest adaptations are made. This is where the distance between inability and competence is the greatest. For example, the beginner weightlifter makes gains at a pace that any competitive lifter would die for later in their career. Regularly tapping into this vital beginner stage is a valuable tool for anyone pursuing broad fitness.”

https://www.crossfit.com/essentials/skill-development-forever

 


 

 

Tuesday – Practice

A) 20 Minute Cap – DELOAD
(3 Squat Cleans* + 3 Front Squats)/5 @ 60-70%
*Squat Cleans NTnG

B) 5 Rouds on the 4:00
200m SPRINT
6 High Box Jumps
Max Push Press
– CAP at 2:00 –

Wednesday – Competition

For time:
21-15-9
Deadlifts (225/155)
Dips
Lateral Box Jump overs (24/20)