Change is inevitable, growth is optional – John C. Maxwell

I’ve been reflecting a lot lately and open to feedback and hearing from more of you. KK and I were interviewed for the So Cal affiliate rep position last Tuesday, and it was great to be heard. It provided a glimpse of hope for me. There were many great candidates, and we did not get the position.  I’m proud of myself for putting myself out there. 

Now, continued work on the inside. Flip the perspective, change the view.

What can we acknowledge?

  • We’ve got a wonderful caring committed community 
  • We’ve created an amazing professional coaching team
  • We serve a specific class of people 

What could we do differently?

  • Examine our tenants and values – making sure we are all in line (purpose, growth, value, legacy, tribe)
  • Redefine our tenants and values- what is important to us NOW.
  • Create more diversity in who we serve, including race, gender, class and ability.
  • Allow access to those who do not have access

Question environment, systems, behaviors, leadership and purpose  

  • We are here to help you grow
  • We use physical training and coaching to do that
  • How we lead matters. Are we leading the best way we can?
  • Can we continue to use intention, education, support and love to grow?

The world is crying for something different. Something new and revised. I’m trying to find more of my voice in all of this. I’ve often felt seen, but not heard, especially with little practice in a nation that is not creating a supportive environment for it. The systems are not working. 

We as a team our examing our gym. We have heard from some of you and I appreciate you sharing what is on your mind.  We don’t know what actions truly comes next, beside thinking about some of the above. 


Saturday’s Workout

NANCY “Light”
4 rounds of:
400m Run
15 Over Head Squats (65/45)

At Home Workout
400m Run or 30 Reverse Lunges + 20 Lateral Lunges

Any Object that looks and feels like a “Bar” may be used to go over head on the Squats. If the “Bar” is light?…Can opt to do temp squats: 3:2:1

 I am really looking forward to running the women’s program and continuing to develop the endurance program. I am happy to announce that we will have a women’s only outdoor class starting up next week and an endurance fitness base camp program that will start in two weeks. This in addition to all other classes on zoom and at the gym. 

 

Please reach out to me directly, email or give me a call.  

Much Love,

Coach Char 

char@oakparkla.com 

 

Thursday’s Workout 

On A Running Clock…

0-5 min 

1-2-3-4-5-6-7, etc.

Strict Pull Ups Strict

Bar Dips

5-10 min

Max Effort Clean & Jerks – You choose load!

10-15 min

Max Effort Ski Cals

***QUICK UPDATE***

Class Schedule: (Subject to change) 

MWF: 7am – In Person + Zoom

T&Th: 6am – IN PERSON ONLY – ***NEW*** – (only if spots are reserved in advanced)

M-F: 12pm – In Person + Zoom

M-F: 6pm – In Person + Zoom 

Sat: 8am & 9:30am – In Person + Zoom

FYI- For all in person classes, spots must be reserved or the class will be cancelled. 

Please REVIEW the following:

Below are the Basic Bullet Points coming back into the space for Class:

  • You can reserve a spot in class through Zen Planner 24 hours before the scheduled start time (ask your coach to send you a password reset if needed).
  • When you reserve your spot follow the link to the CDC’s Self Checklist for Covid 19 symptoms. Confirm IN WRITING (email preferred but text is acceptable) to the coach for that class that you do not have any symptoms and that you are not sick.
  • Arrive for your class no earlier than 5 minutes before the scheduled start time. Don’t arrive super early, we will not let you in the space – for our safety and yours.
  • Wear a mask when you enter and leave the gym. You are encouraged to wear a mask inside the gym especially during any time you aren’t working out.
  • Once you arrive, confirm verbally with the coach that you aren’t sick.
  • Wash your hands when you enter and leave the gym. 
  • The coach will assign you to a spot in the gym. STAY in that spot. 
  • Practice physical distancing (6 feet or more) without exception.
  • Wipe down your equipment before and after use. 
  • Do your part to keep all of us safe. Help us keep the gym healthy. 

 

Three simple steps to showing up to a Gym Class:

#1 Log in to Oak Park Class Schedule as early as 24hrs in advance to reserve your class by:

#2 Make sure you are healthy for your safety and others – Review Covid-19 Symptoms before you arrive at class!

  • Text the COACH of the class before your arrival to confirm you have reviewed the Covid-19 Systems checklist.

#3 You MUST wear and mask into the gym and wash your hand or use sanitize gell. 

  • Once in the gym, the coach will explain all the stuff to keep you and your gym mates safe!

Oh…one more step, HAVE A BLAST!!!!


WEDNESDAY
10 RFT
200m Row
15 Squats
10 T2B
**20 Minute Cap**
——————————————-
“Home Zoom Option”
10 RFT
200m Run or 100 High Knees
15 Squats
10 V-Ups
**20 Minute Cap**

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Below are the Basic Bullet Points coming back into the space for Class:

You can reserve a spot in class through Zen Planner 24 hours before the scheduled start time (ask your coach to send you a password reset if needed).

When you reserve your spot follow the link to the CDC’s Self Checklist for Covid 19 symptoms. Confirm IN WRITING (email preferred but text is acceptable) to the coach for that class that you do not have any symptoms and that you are not sick.

Arrive for your class no earlier than 5 minutes before the scheduled start time. Don’t arrive super early, we will not let you in the space – for our safety and yours.

Wear a mask when you enter and leave the gym. You are encouraged to wear a mask inside the gym especially during any time you aren’t working out.

Once you arrive, confirm verbally with the coach that you aren’t sick.

Wash your hands when you enter and leave the gym. 

The coach will assign you to a spot in the gym. STAY in that spot. 

Practice physical distancing (6 feet or more) without exception.

Wipe down your equipment before and after use. 

Do your part to keep all of us safe. Help us keep the gym healthy. 

 

Monday’s Workout
EMOM 20
Minute 1: 12 Cal Row
Minute 2: 8 Thrusters – You choose load!

Midline/Core
“Durante Core” 8 Minute Cap
3 Rounds
10 Hollow Body Rocks
10 V-Ups
10 Tuck Ups
10 Hollow Body Hold

Today as I coached my first hybrid class I was reminded why I appreciate you all so much.

From coach Nick Co-coaching our Juneteenth workout at 7am (Thank you), to those of you who brought friends, showed up early and responded with actions to make our world better.

To the noon class when Josh stepped it up and put money on the movement of the class, as he shared that experience with his family and to Diz just always showing unlimited LOVE!

And likely, 6pm experienced joy and fun too.

Over the last 3 months (and many years) I have truly seen how great of a community we have. On Monday, Maddison sent out an email that truly made my day. She thanked us, and also asked us to do better. Calling us out. I appreciate that as that is what helps us grow.

CFHQ recently they announced they are starting an affiliate representative program- to which you/we can nominate people for to help build lines of communication with HQ. After Kenny and I had a conversation I decided to ask some of you for that nomination. I nominated Kenny and hope that this can be a team effort.  When HQ showed me this action I wanted to also step up (with a lil nudge from my boss). 

I believe in our community, I support all of you. I hope that you all continue to do and be better, whether it be in our walls or outside in this beautiful world that is crying for help and what looks like, we are responding. 

Thank you to all of you working to make this world a better place! 

 

As Nick noted in his post, June 19 is Juneteenth. Here’s a little deeper dive into its history and significance.

Facts from Dr. Tamika Nunley and Afi-Odelia Scruggs 

On June 19th, 1865, Union general Gordon Granger issued a military order declaring that all the enslaved people of Texas were free. This became their official day of freedom. Slavery had technically been abolished two years earlier by Lincoln’s Emancipation Proclamation, which covered the Confederate states. As Union troops retook territory, they emancipated enslaved people living there. And the orders issued on Juneteenth applied only to Texas. Slavery didn’t end in states like Kentucky  and  Delaware , which hadn’t seceded and therefore weren’t covered by Lincoln’s proclamation, until Dec. 18, 1865, when the 13th Amendment was adopted.

The 13th amendment to the United States Constitution states that “Neither slavery nor involuntary servitude, except as a punishment for crime whereof the party shall have been duly convicted, shall exist within the United States, or any place subject to their jurisdiction.”

Juneteenth has a flag that represents many different symbols. The star represents the star of Texas highlighting where many African Americans finally learned they were indeed free. Red, white, and blue for the African American experience in North America. Many Juneteenth celebrations include red food, which symbolizes many food taken from the West-African traditions. In West African cultures, red is a meaningful color signaling strength. It also symbolizes life and death. West African cultures are largely represented in Juneteenth celebrations because that’s where many enslaved people were taken from. 

The decades following the war became increasingly difficult with the rise of Jim Crow segregation. African Americans who attempted to celebrate Juneteenth faced harassment, beatings, and even death by lynching. 

Juneteenth celebrations largely died out during Jim Crow. Some historians theorize segregation made the holiday too difficult to observe. But they say the civil rights movement brought national recognition to it later. The catalyst was the Poor People’s Campaign, held in the wake of Martin Luther King Jr.’s assassination in 1968. The effort included a march on Washington and the construction of “Resurrection City,” an encampment meant to draw attention to economic inequality and poverty. The final ceremonies included a Juneteenth celebration.

As Black Americans fight for freedom and justice still, the BLM movement is calling on communities to recognize this day, June 19th, as a national holiday. A time to reflect, learn, and activate resources to empower the Black community. Sign a petition here to make Juneteenth a national holiday.


Friday’s Workout

“Juneteenth”
AMRAP 19
6 Power Cleans (135/95)
19 Bar Facing Burpees
65 Double Unders

At Home Version
AMRAP 19
6 DB Power Cleans
19 Lateral Burpees Over DB
65 Double Unders or 130 Singles

At Home No Equipment Version
AMRAP 19
6 Tuck Jumps
19 Burpees
65 Mountain Climbers

June 17th. That is my birthday. Oh boy what year a year it has been.

 Wild fires and evacuation.

Covid-19, a global pandemic and strict quarantine for three months. 

A forced shutdown of our business, a global economy that is nose diving, 50 million people have lost their jobs. 

Sickness, vandalism and racism. 

 

I am not going to lie – its been the toughest year in my life. On so many levels. BUT something good will follow. It always does. I wish people that experienced and survived the Spanish flu back in 1918-1919 could share with us their life experience. Maybe they would tell us to not to worry because scientist will find a vaccine for Covid -19, they same way that the first penicillin was discovered back in 1928. Maybe they would tell us the civil rights movement (BLM) that is growing strong  among us all, will lead to real change in society, the same way the suffragettes fought for women’s right back in the early 1900 that made it possible for me as a woman today to vote. Maybe will the wild fires, air pollution and the direct correlation to covid-19 sickness and the dying economy, force a change of behaviour among us and for us. 

 

I believe we have good things ahead of us. The decade of 2020-2030 will follow and positive change with that. But with a lot of work. We need to try everyday. And for you who read this, there will always be excuses not to do the hard thing. To instead, choose the easy way out. But what good will it serve you and society?  

 

I refuse to let this crappy and mentally tough year bring me down. I am not going to lay down on my sofa – feeling sorry for myself because the hardships my family and the world are experiencing and in protest quit everything because it feels overwhelming.  I promised myself to get up every morning, do my physical training, take care of my kids, work hard to support my children’s and parents future. Work hard for the community. I am going to travel less, bike more and donate time and money to non profit organisations that I believe in. Life is unfair and horrible and dark. But to think about that is not going to help me make the rational choices and changes that will be necessary to move forward. I refuse to end up with those thoughts.. So cheers to another year!

 

Best,

Birthday Girl  

 

Thursday’s Workout

4 RFT

200m Run

15 T2B

15 Pull Ups

**16 Minute Cap**

 

Starting this SATURDAY, the Noon Zoom class will NO longer happen and will be replaced by the following classes:                                 

SATURDAYS:                                                                                             
8:00AM Class at the Gym                                                                                                            &
9:30AM Class at the Gym & Live Zoom.                                                   

For the time being, both classes will have LIMITED attendance and MUST be requested by contacting me, Coach Jamie@OakParkLA.com at least 48 hours in advance. I will contact each person on Friday to confirm their attendance. 

NOTE: As for other classes at the Gym this week, we are starting with a SOFT OPEN…please contact your primary coach if you want to attend a Gym workout!

Can’t wait to see you guys!!


COMING WEDNESDAY

AMRAP 12

20 Burpees
20 Burpees
40 Weighted Swings
10 Burpees
20 Weighted Swings
10 Burpees
20 Weighted Swings

———————–

 

Last week, we stood before you, demanding change. Change from CrossFit and from the world. But before we can expect change from others, we must start within our community – and putting our words into action. So here is our first step, which is a two part participation event!
This Friday, we will be hosting a community workout, in honor of Juneteenth. For anyone who may not know, Juneteenth, also known as Freedom Day recognizes the end of slavery. For many Black individuals, June 19th is a day of celebration and in many ways a  independence day type of celebration within the Black culture. 
Coach Shirley and I are hosting this two part event and would love for EVERYONE who is a part of our OP community to participate.
Part 1: Do the workout!
I will be programming a workout (that will be posted later this week) for us all to do on Friday. Invite your friends, family, coworker, neighbor – anyone can join (minimal experience needed). Extra points for the more people you invite and get to join 🙂
Part 2: “Call to Action” We ask that you do any TWO action items, from the list below. Please share with us 🙂
Donate:
Donate to any of the below organizations or any organization that you feel would benefit right now!

NAACP: The vision of the National Association for the Advancement of Colored People is to ensure a society in which all individuals have equal rights without discrimination based on race.

 

Black Lives Matter LA: An organization who has committed their lives to Black Freedom and rights for Black individuals.

 

Color of Change:

Nonprofit civil rights advocacy group. 

Black Mamas Matter Alliance:

Black women led group whose sole purpose is to shift culture for Black maternal health, rights, and justice – as Black women are 2 -3 times as likely to die from pregnancy related causes versus white women.

Watch:
Watch one of the below films or TV Programs
American Son – Netflix
Just Mercy – Major TV Platforms
When They See Us – Netflix
13th – Netflix
Purchase: 
Buy food from a Black Owned Restaurant
Discuss: 
Have a conversation with someone on how we got here? How we can create change? What can I do?
New Idea:
As we do not want this to be a one time thing, reach out to an OP coach on different movements, events and organizations that we can get involved in. 
Vote:
I ask for every single person who is reading this to show up! Change starts here! (and don’t forget your local elections too. These are just as important for our cities). 
As I mentioned before, you can’t have change without Action. Please join us in our steps towards change!
In addition, here are some other major moments (over the past few days) that we need to be celebrating: 
 
Loving Day – June 12, 1967

And of course, today’s big news:

 

 

Here is to more major change for all! 
And lastly, because we all have a bigger reason and purpose for all of this, here is a picture of mine. My why and my reason for being apart of the change. Baby Jack, 2 months today!

 


Tuesday 

CrossFit Open 17.5
10RFT
9 Thrusters (95/65)
35 Double Unders
**15 Minute Cap**

Home Workout
10 RFT
9 DB Thrusters
35 Double Unders or Singles

 

No Equipment
10 RFT
9 Jumping Air Squats
35 Mountain Climbers
**15 Minute Cap**