Just a reminder that John Hackleman will be bringing his unique training style to Oak Park on Saturday, April 13. Come experience John’s class and celebrate the end of Cycle 19 by punching and kicking your fellow classmates! John will be coaching the 10am class and offering a few half-hour private training sessions after the class. If you are interested in 1-on-1 or small group private training with John after the class, please get in touch with your primary coach to get that scheduled.

___________

THURSDAY

TEST

“Tom”

For time:

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

Power Cleans (135/95)

DB Thrusters (50/35)

(16-minute cap)

FRIDAY

TEST

5 Rounds for Fewest Breaks:

4 Toes-to-Bar

3 Pull-ups

2 Chest-to-Bar Pull-ups

1 Bar Muscle-up

Here’s my paradox….

I’m not good at test taking, in fact anyone who knew me in my youth; I spent the better part of my academic exams and competitions in the port-o-johns!  Yet I embrace my physical and mental practices like a cloak of amor. I especially aim to work on my limiters, knowing that they too will help me grow. 

However, when it’s TEST time at the gym or when I toe the line at a big event, I still get butterflies and doubt rears it’s ugly head again. 

So why do I have this paradoxical mindset?  Well, it’s complicated and I have sought help, most recently with Coach Jared.  

Jared took me though a DiSC profile.  It’s a non-judgmental tool used for discussion of people’s behavioral differences.  You are asked to complete a series of questions that produce a detailed report about your personality and behavior.

The key to understanding why I experience these paradoxical feelings are multifaceted,  however, the big take away was my understanding of  who I am when I “show up”. More specifically…how I respond/default to challenges and stress.

This is a broad outline of the objectives to a
DiSC profile:

  • Increase your self-knowledge: how you respond to conflict, what motivates you, what causes you stress, and how you solve problems
  • Improve personal and working relationships by recognizing the communication needs of others
  • Develop stronger skills by identifying and responding to human and environmental cues 

So, rather than bore you with my work…I invite you to take a moment and pay attention to how “you” show up in certain circumstances.  Are you the person you want to be in that moment?

If not, I strongly recommend you talk to Coach Jared.

Have a great Test week!


WEDNESDAY – TEST

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


“Tom”
For time:
15-12-9-6-9-12-15
Power Cleans (135/95)
DB Thrusters (50/35)
(16-minute cap)


 

I first published this blog article on November 19, 2018. 

Why the repost? Well, for many of you, this is probably the first time you are seeing this. And, for those of you about to give this another read, GOOD ON YA because the only form of learning is RE-LEARNING!!! 

The contents of this post (personal context) is especially important when considering how best to approach Re-Test week.


As the title suggests, this post is a continuation of another blog post. If you have yet to read that post or need a refresher, start here

In part 1, I discussed how each day of context (situation) at Oak Park has a particular outcome (result) that the context serves. 

Situation Behavior Result
Practice Pace: Slow/systematic; Priority: Task, process, goal oriented LEARN
Competition Pace: Fast/spontaneous; Priority: Outcome, ego oriented TEST
Mental Toughness Pace: Depends on student
Priority: Goal oriented specific to the challenge
CHALLENGE

Our three types of context (practice, competition, mental toughness) are external contexts, meaning they are programmed independent of you and your internal experience. However, you need to also consider your unique, internal context. 

Consider your internal context in terms of past, present, future.

Past: What has your life been like over the past 48 hours? (sleep? mood? food? hydration? social? work?)

Present: What has your life been like over the past 12 hours? (mood? food? hydration? work? social?)

Future: What will your life entail over the next week? (projects? travel? gatherings? deadlines?)

At Oak Park, we WANT you to have autonomy. We WANT your training to support your life outside the gym and NOT hinder it. Therefore, it is imperative that you take into account your internal context in conjunction with the external context of the day, particularly if it is a mental toughness or a competition day. 

The easiest example of this is showing up to class on a competition day after having been out sick for a week. Most people in this situation know it serves them best to forego the external context of competition in support of their internal context of easing back into training by behaving more in line with what would be more appropriate on a practice day. While this concept is easy in theory, it can be VERY HARD in practice. Why? Because of the social psychology. If 95% of the class is getting after the workout in a competition manner, you, too, in spite of your internal context, are tempted to do the same. We are all guilty of this, myself included. That is why this mental skills work of S x B=R is so important: It helps us to protect against falling prey to what has short term appeal and, potentially, long term consequences. Moreover, this type of behavior is the antithesis of Oak Park’s highest context: INTENTIONAL, SUSTAINABLE GROWTH. 

When in doubt of how to approach a workout, ask yourself: what decision/behavior will be most in service of my sustainable growth as a human being? 


Tuesday
ReTest
1 Rep Max Weighted Pull/Chin Up
1 Rep Max Box Squat
Wednesday
ReTest
3 RFT
Row 60 Cal
100m D Ball Carry
100 Double Unders

Get ready next week to retest!


Friday’s Workout
Competition

4 RFT:
Run 400m
12 Deadlifts (225/155)
15 Hand-release Push-ups

Sunday’s Workout

10 Rounds for time
10 Wall Balls (20/14)
1 Power Clean (75% of 1RM)
Then
1 Mile Run

Monday’s Workout
RETEST WEEK!

For time:
21-15-9
Ski Erg (cals)
Power Snatch (65/45)
(5-minute cap)

Oak Park is partnering with legendary martial arts instructor John Hackelman to bring his unique training style to Oak Park on a regular basis. Beginning on Saturday, April 13, and continuing on the second Saturday of each month, John will be coaching the 10am class and offering a few half-hour private training sessions after the class. If you were fortunate enough to train with John the last time he was here then you know how much fun his class is. If you missed it, you will have a chance to experience John next weekend. If you are interested in 1-on-1 or small group private training with John after the class, please get in touch with your primary coach to get that scheduled.

___________

THURSDAY

PRACTICE

5 Rounds on the 4:30

(3 Minute Cap)

:60 Ski Erg for max cals

9 T2B

D-Ball Ground To Over Shoulder = # of Ski Erg cals

Score is differential between Ski Erg cals & D-BALL reps

 

FRIDAY

COMPETITION

4 RFT:

Run 400m

12 Deadlifts (225/155)

15 Hand-release Push-ups

 

While coaching it might seem like I’m looking for perfection. I cue my students on little and big things. I come around again and see how it’s going. I look and cue again and my student replies back “I’m doing all I can”. Usually I can 

At my CrossFit Level 2 certification I was told to be more persistent. Funny thing was I felt like I was being persistent. The constant cues, the encouragement, the support and correction and communication. Not enough in that moment during my cert. They told me to be relentless. In an effort to be a great coach I continue on that journey. I make mistakes and sometimes forget to check back on a student after giving a cue, sometimes I miss things too. What I’m really looking for is effort. 

It’s truly not perfection I’m looking for.  I believe if you continue to put in effort over time you will get closer to what your goal. Yes, there will be mistakes, and that’s why we practice. We practice our breath, mobility, movement, and mindset, all of this takes time. And then we mess up. We run into an obstacle that can either get our way, or be an opportunity to learn and it’s all ok. The mistakes are normal. I’ll continue to put in effort as a coach as I hope you do as a student. 

 


Wednesday’s Workout
Practice

A) Box Squat
Sets of 2 with speed

B) 6 RFQ
15 SA KB Thrusters (24/16)
5 KB windmills
5 Bar muscles up

 

Thursday’s Workout
Practice

5 Rounds on the 4:30*
*3 Minute Cap*

:60 MAX Cal Ski
9 T2B
# of MAX Cal Ski – D-Ball Ground To Over Shoulder

Score = Differential Between Cal Ski & D-BALL

There isn’t one. 

Example #1 : Billy Bob is training for a marathon in June and then plans to train for a powerlifting meet in December. Now imagine the change in his diet- and all the adjustments he could possibly make.  Without going into great detail about the various ways this could be done. Just know that nutrition can help you optimize your performance. It’s wise to pay attention to something that can help you achieve your goals. 

Example #2: Sara is going to Hawaii in 2 months and wants to have a “six pack in her bikini”? Does she really want that?  The better question would be, what would she be willing to give up for those 8 weeks, to potential get those abs. 

Although a key component, nutrition is just one piece to the puzzle that is known as RECOVERY. You can only TRAIN as hard as you RECOVER!  If you’re not up on your sleep, nutrition, & mobility-  you won’t be at your best. The reality is, life, work, family obligations are all things that can pull time away from proper recovery. It happens, don’t beat yourself up, but do be honest with yourself. We just have to do our best to create healthy behaviors that keep us in the game for the long haul. 

Humans are diverse. We need to know our “WHY.” Reach out to your coach. Have a conversation. We are not just here to point to the whiteboard and turn the clock on. If you think that, you are terribly mistaken.  

So much on my mind, I’ll stop here. If you’d like to dive deeper, you can find me lifting something heavy and then putting it back down over and over again! #barbells4life  

 

 

Tuesday – Competition

“Down to Clown”
10 Rounds for Reps (5 rounds each partner, alternating) :90:15
P1: In a weighted Plank (45/25)
P2: Goes through stations any way they choose as long as they hit all stations before repeating.
Stations:
10 Box Jumps (24/20)
10 Cals on Clown Bike
10 (each side) SA RKBS (20/16)
10 (each side) See Saw Press (40/25)
10 2×4 High Wire Split Squats


Wednesday – Practice

A) Box Squat

B) 6 RFQ
15 SA KB Thrusters (24/16)
5 KB Windmills
5 Bar Muscle Ups

 

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Monday’s Workout
Practice

A) Conditioning and Mobility
     Row 60cal (Gear 3) (4 min cap)
          4 min mob intermission
     Row 60 cal (Gear 4) (4 min cap)
          4 min snatch prep
     Row 60 cal (Gear 5) (4 min cap)
          4 min prep for B

B) 10 min QAMRAP
Snatch Complex + Pull-ups Chin-ups
     High Hang Squat Snatch
     Hang Squat Snatch
     Low Hang Squat Snatch
     Below the Knee Squat Snatch
     Squat Snatch
*Max Strict pullu-ps/Chin-ups

Tuesday’s Workout
Competition
“Down to Clown”
10 Rounds for Reps (5 rounds each partner, alternating) :90:15
     P1: In a weighted Plank (45/25)
     P2: Goes through stations any way they choose as long as they hit all stations before     repeating.
Stations:
     10 Box Jumps (24/20)
     10 Cals on Clown Bike
     10 (each side) SA RKBS (20/16)
     10 (each side) See Saw Press (40/25)
     10 2×4 High Wire Split Squats


 

 


Friday’s Workout
Practice

A) Box Squats
10 x 2 @ 70% + 30lbs

B) 50 40 30 10
Double Unders
Chair Sit Hold
-12min Cap-

Sunday’s Workout

5×5 Bench Press

4×10 One Arm Bench Supported Row
4×10 Z Press

3×10 Incline Dumbbell Press/Flys
3×10 Incline Curls/Tricep Ext

Monday’s Workout
Practice

A)
Row 60cal (Gear 3) (4 min cap)
4 min mob intermission
Row 60 cal (Gear 4) (4 min cap)
4 min snatch prep
Row 60 cal (Gear 5) (4 min cap)
4 min prep for B

B)
10 min QAMRAP
-Exploration Snatch Complex
High Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Below the Knee Squat Snatch
Squat Snatch

-Max Strict pullups/Chinups