Psychologist  Abraham Maslow argued that humans no longer have instincts because we have the ability to override them in certain situations. So, congratulations! We’ve learned in the last few hundred years how to outsmart our inherit inclinations that have helped us survive ever since our appearance about 300,000 years ago. We’re so smart, we’re dumb — in some cases at least.

Take the practice of recovery: Lately I’ve looked into the deep, layered history of yoga, and I’m discovering that though the Hindu of India supposedly show the first recorded evidence of yoga arguably six to seven thousand years ago, many ancient cultures from all corners of the world practiced their own version of poses, meditation, spiritual practices, and even mudras, which is a Hindi word for hand positions commonly used in yoga and meditation, and are believed to affect the flow of energy in the body. All of these practices balance a demanding life, promote recovery, and higher understanding.

There are many who believe that Kemetic practices from Egypt, which are illustrated in hieroglyphics and pyramid drawings, predate yogic practices from India. There are arguments that in the Yoruba of West Africa culture’s practice of ríró,  — which means “elasticity” and is a practice of meditative stretch postures to awaken spirituality — came even before that.

Four-thousand-year old evidence shows that the Pre-Classic Mayan of Mexico and Central America practiced their own version including meditation, moving poses, and studying nature. There are theories that the Mayan traveled two, vast oceans to get to India to adopt yogic practices to bring them all the way back home, but I think Mesoamerican civilizations also tapped into their own instincts and developed practices that promoted optimal health and wellbeing linked to breath, recovery, and spirituality.

I am not a historian and I’m not in a position to argue which came first, but I do want to acknowledge that many ancient cultures had a form of “yoga”, which leads me to believe that our instinct as humans was to consciously relax and recover from a rigorous life. It was an important physical and spiritual practice. It is as important as any other practice in life. And personally I’m enjoying awakening this particular human instinct while honoring the ancient cultures who easily understood these things thousands of years ago.


Friday’s Workout
Competition

“Freaky Friday”
AMRAP 30
10 Burpees
10 DB Ski Swings
10 DB Renegade Rows
10 DB Thrusters
Every 3 minutes, a MT Freaky Friday twist …

Saturday’s Workout

4x :30:30
Mini BB rollout
Mid Range Chair Sit
Hanging Chair Sit (alt grip)

4x
6-8 Bottom Up Press
6-8 Inverted Row

15 min AMRAP
20 (10 & 10) Step Up/Step Through
12 Split Stance DB Clean
250m Row

Sunday’s Workout

Parter WOD:
4RFT
Partner A: 500m Row (Time Keeper)
Partner B:
20 KBS (20/12)
20 KB Front Rack Lunges
20 KB Figure 8’s up to shoulder (I know the movement, just don’t know the proper name!)
Rest of time AMRAP Situps
Then Switch..

 Merce Cunningham Studio (NYC)

10 Rules for Students and Teachers from John Cage

(courtesy of my fellow XPT-certified coach Lindsay Ashmun)

 

Rule 1:    Find a place you trust, and then, try trusting it for a while.

Rule 2:   (General Duties as a student)

Pull everything out of your teacher.

Pull everything out of your fellow students.

Rule 3:   (General Duties as a teacher)

Pull everything out of your students.

Rule 4:   Consider everything an experiment.

Rule 5:   Be Self Disciplined. This means finding someone wise or smart and choosing to follow them. To be disciplined is to follow in a good way. To be self-disciplined is to follow in a better way.

Rule 6:   Follow the leader. Nothing is a mistake. There is no win and no fail. There is only make.

Rule 7:   The only rule is work. If you work it will lead to something. It is the people who do all the work all the time who eventually catch on to things. You can fool the fans — but not the players.

Rule 8:   Do not try to create and analyze at the same time. They are different processes.

Rule 9:   Be happy whenever you can manage it. Enjoy yourself. It is lighter than you think.

Rule 10:  We breaking all the rules, even our own rules and how do we do that? By leaving plenty of room for “x” qualities.

Helpful Hints:

                        Always be around.

                        Come or go to everything.

                        Always go to classes.

                        Read everything you can get your hands on.

                        Look at movies carefully and often.

                        SAVE EVERYTHING. It may come in handy later.

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) AMRAP 10:

     4 Thrusters

     2 BMU

     8 Thrusters

     4 BMU

     12 Thrusters

     6 BMU

     16 Thrusters

     8 BMU

Rest 5 Minutes

B) Partner Up!

     Partner A: 100m DBALL Carry

     Partner B: 100m Farmer Carry

     -Switch-

*6 Minute Cap*

C) Relay Style!

     Partner A: 800m Run

     Partner B: 800m Run

     Score = Total Time

FRIDAY’S WORKOUT

COMPETITION

“Freaky Friday”

AMRAP 30:

10 Burpees

10 DB Ski Swings

10 DB Renegade Rows

10 DB Thrusters

***Every 3 minutes, a Freaky Friday twist … ***

As I woke up this morning… I realized. I didn’t post to the blog. My apologies for that. So here is your post for Wednesday!


Wednesday’s Workout
Practice

A) Power Clean Complex
EMOM 8:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

B) Press Complex
EMOM 8:
1 Strict Press + 2 Push Press + 3 Push Jerks

C) 3 Rounds of the 4:30:
3/2 Rope Climbs
AMREPS Ground-to-Overhead
(work capped at 1:30 each round)

Thursday’s Workout
Practice

A) AMRAP 10
4 Thrusters
2 BMU
8 Thrusters
4 BMU
12 Thrusters
6 BMU
16 Thrusters
8 BMU

Rest 5 Minutes

B) Partner Up!

Partner A: 100m DBALL Carry
Partner B: 100m Farmer Carry
-Switch
*6 Minute Cap*

C) Relay Style!
Partner A: 800m Run
Partner B: 800m Run
Score = Total Time

THANK YOU EVERYONE FOR COMING OUT AND BEING APART OF THIS AMAZING COMMUNITY. 

 

Marcus Aurelius Anderson, thank you for such an inspiring and moving speech earlier today. 

 

Finally, best of luck to our own Annita Reuben! If you don’t know, she’ll be joining the San Diego Police Department. Congrats, Annita! We’re all so proud of you!!

 

 


OAK PARK – ANNOUNCEMENTS

May 27th – 2019

 

Seasonal Classes at Oak Park

  • Run Classes are postponed, they will return on September 11th.

  • Coach Nick’s NEW Classes:

             BBC Club: Barbells, Bodybuilding & Cardio
             Classes will be held twice a week: STARTING: JUNE 1st.

               Wednesday’s – 6am – 6:45am at The Bluffs –  Cardio

  • Low Impact: KBs, D-Balls, Battle Ropes, etc

  • Body weight: Running, Air squats, Push-Ups, Lunges, etc

   Saturday’s – 11am – 12pm at Oak Park LA – Barbell and Bodybuilding

  • Strength: Back Squats, Deadlifts and Presses

  • BodyBuilding: Reverse Lunges, Booty sculpting, Curls, Single Leg Movements and Accessory Work, etc

 

Class Canceled:  Wednesday, May 29th (7:30PM)

In its place…Be apart of a special audience for the Taping of the Talk:

“Leading Growth w/ Empathy & Trust”  

Hosted by Kenny, Josh Mantz & Marcus Aurelius Anderson

 

LA TRIATHLON – June 2nd

Cheer on the Oak Park Tri Team and the Oak Park Coaching Staff!

See coach Jamie for details


Tuesday – Practice

“The Flush”

A) 3RFQ :45:15

Pushups
Wide Stance Squats
Pike Pushups
Cossak Squats
Dips
Jump Squats

B) Back Squats 1×20

 

Wednesday – Practice

A) Power Clean Complex EMOM 8:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

B) Press Complex EMOM 8:
1 Strict Press + 2 Push Press + 3 Push Jerks

C) 3 Rounds of the 4:30:
3/2 Rope Climbs
AMREPS Ground-to-Overhead (work capped at 1:30 each round)

 

Remember, no regular classes on Monday. But see you at 8am for Murph!


Friday’s Workout
Mental Toughness

The Annita
5 RFT
5 Deadlifts (275/205)
15 Box Jumps
30 Sit ups (anchored)
E2MOM 9 OP burpees
Finish with 800m run

Saturday’s Workout

6×3 Push Press
6×10 (per arm) Banded Row

8 Min AMRAP
8 KB Swings (32/24kg)
10 Ball Slams
12 (per side) Half Kneel MB Throw

Sunday’s Workout

FT:
400m Run
10 Power Cleans (95/65)
50 DU (100 SU)
10 Squat Cleans (95/65)
50 DU
800m Run
10 Power Cleans (95/65)
50 DU (100 SU)
10 Squat Cleans (95/65)
50 DU
400m Run

Monday’s Workout

MURPH!

We talk a lot about breathwork at Oak Park and we use breathwork a lot, too. Mostly, we use breathwork during training to improve your performance. But we also use it as a tool to ramp up the body and the nervous system in preparation for training and we use it to bring the body back down after training to jump start the recovery process.

 

You can also use breathwork outside of the gym for a variety of situations. If you ever feel stress (who doesn’t?) or deal with anxiety, a few minutes of mindful breathing is probably the simplest and most accessible method for resetting during a stressful situation or when those anxious feelings come. The next time you are feeling particularly stressed or anxious, take 5-8 minutes to do this:

 

– Make a playlist of 2 or 3 of your favorite songs and start the music

– Find a comfortable position to sit or lay in (I like laying prone with knees bent)

– Close your eyes and place a hand on your belly

– Inhale gently through your nose, feeling your belly rise against your hand as you inhale

– Exhale calmly through your mouth or nose, with an almost audible sigh

– As you exhale, let your shoulders fall and relax your abs

– Continue gentle inhales through your nose and gentle exhales and begin to extend the length of your exhales so they are about twice as long as your inhales

– Continue this relaxed breathing pattern until your playlist ends

 

If you aren’t feeling especially stressed or anxious, you can also use this as a pre-bedtime breathing practice to set you up for great night of sleep. Give this a go this week and let me know how it goes.

____________________

THURSDAY’S WORKOUT

PRACTICE

A) AMRAP 8:

     4-8 Strict Pull-ups

     12/9 Cals Assault Bike

B) “The Heiden V”

     Challenging technical lateral movements

C) Back Squat

     1 x 20

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

Annita’s Farwell

5 RFT:

5 Deadlifts (275/205)

15 Box Jumps

30 Sit ups (anchored)

E2MOM 9 OP burpees

Finish with 800m run

Last week was the end of our first ever Seasonal Running Classes at Oak Park.  Both Coach Char and I were so impressed with the runners who frequented the classes and embraced the outdoor environments.  We will return on September 11th with a new Running Class schedule….  But with endings come new beginnings!

Coach Nick is starting the inaugural Seasonal BBC Classes at Oak Park.  What’s BBC you ask?  He’s talking: 

 

BARBELS – BODYBUILDING & CARDIO

Classes will be held twice a week: STARTING: JUNE 1st.

Wednesday’s – 6am – 6:45am at The Bluffs –  Cardio

  • Low Impact: KBs, D-Balls, Battle Ropes, etc
  • Body weight: Running, Air squats, Push-Ups, Lunges, etc

   Saturday’s – 11am – 12pm at Oak Park LA – Barbell and Bodybuilding

  • Strength: Back Squats, Deadlifts and Presses
  • BodyBuilding: Reverse Lunges, Booty sculpting, Curls, Single Leg Movements and Accessory Work, etc

WEDNESDAY – COMPETITION

Franklin Hill – 5k aka….”Double Death Loops”

 

THURSDAY – PRACTICE

A) AMRAP 8
4-8 Strict Pullups
12/9 Cals Airbike

B) “The Heiden V” Challenging technical lateral movements

C) Back Squat 1 x 20


 

Oak Park’s longest running tradition of memorial day Murph is less than a week away. I am sensing that many individuals are feeling hesitant about coming in that morning because they cannot do Murph as prescribed and/or they are not sure it is a good idea to do it prescribed because of how that will affect them physically.    

First, let me start by saying publicly that I will not be doing Murph as prescribed. Honestly, this is hard for me to accept, particularly because last year I did it prescribed, nasal only. However, my health has not be great the past month, and I recently experienced a very severe low back flare up in which the day after I could not stand from sitting without electric, shooting pain. Therefore, given my personal context, it is not wise for me to do Murph as prescribed. Nonetheless, I know how difficult holding this context in public can be. Amongst the community, especially my fellow coaches, it is tempting for me, like many of you, to want to push myself hard, so much so, I empathize with those who ultimately decide it is easier to not show up than be tempted by doing it how they believe is the “correct” way. 

The only “correct” way to do Murph is to do it in a way that honors your personal context while ALSO getting to EXPERIENCE the camaraderie and fellowship of the community at large. Hence, if you are in town, I encourage you to come next Monday morning no matter what you are currently feeling about how you will do Murph. It is okay to come and not do Murph at all, for some this may best honor your personal context.

When I asked a student today if he was coming to Murph, he responded with hesitation because of an 8 hour drive he will have later that day. He is right to have hesitation considering the potential mixture of 300 squats, 2 miles of running, and 8 hours in the car. Instead, what is likely better for him and his personal context is a 20 minute variation of Murph. 

What version of Murph will best serve you? 

I look forward to seeing many of you and your loved ones this coming memorial day while we collectively remember those who have sacrificed for our country with an  inspirational talk , fancy caffeine, and movement that honors our individual contexts.


Tuesday

Practice

A) Rope Climb Skill Work
B) Tempo Front Squats 3 x 5 @ 3310 Tempo Rest 2 minutes b/w sets
C) AMRAP 18:
    600m Run
    10 Dips
    20 Russian Twists (Single count)
    20 Alt. Rev. Lunges (Single count)

Wednesday

Competition

Franklin Hill – 5k aka….”Double Death Loops”

http://

Monday’s Workout
Practice

A) Forearm Plank/Leg Throwdowns

B) Agility Drills

C) 7 min EMOM POWER CLEANs

D) 10 Min AMRAP
     5 Power Clean
     20 (1 ct) Lateral Jumps over bar 
     10 Z Press (DBs)

 

Tuesday’s Workout
Practice

A) Rope Climb Skill Work

B) Tempo Front Squats
     3 x 5 @ 3310 Tempo
     Rest 2 minutes b/w sets

C) AMRAP 18:
     600m Run
     10 Dips
     20 Russian Twists (Single count)
     20 Alt. Rev. Lunges (Single count)

Three years ago Mark Semos from SEAL Team Five hit us with an opening talk that put what we were doing on Memorial Day in perspective. He had rendered us speechless the previous year, too, and frankly we weren’t sure if he’d have the same impact again. But he did.

I’ll paraphrase his message:

War is dark and often bleak and evil. And soldiers are willing to do things that most of us are not — things we can’t even fathom — to protect the rest of us. But what connects us all as human beings is love. Michael Murphy made a conscious sacrifice. He gave up everything he had and everything that was ever to be for the love of his friends, his brothers. That glimmer of connection keeps soldiers sane and determined. And as civilians, though we will never be able to relate to what they go through, we can connect as humans and do things out of love and for the greater good. Be better. Be good people.

Murph is not about getting yourself to suffer in honor of soldiers. We don’t know that kind of suffering, and hopefully never will. Murph, for us anyway, is about our community coming together and bonding. It’s about connecting and sharing a love of life and well being, and appreciating our health and freedom together. 

I look forward to seeing you on Monday, May 27th at 8am. 


Fridays’ Workout
Practice

A1) 3 RFQ:
:30 Assault Bike @ G3 Breath
:30 Double KB Front Rack Hold @ G3 Breath

Rest 1 minute

A2) 4 RFQ:
:15 Active Hang / L-sit Hang
:15 High Plank to Low Plank

B) 4 RFQ:
8 Bulgarian Split Squats (each)
2-4 D-Ball Over the Shoulder

C) EMOM 10:
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

Saturday’s Workout

10 Rounds for Time
200M Run
10 Burpees
8 Thrusters (95/65)

Sunday’s Workout

*Murph Prep*
For Time:
800m Run
50 Strict Pull Ups
800m Run
100 Push Ups
800m Run
150 Squats

Monday’s Workout
Practice

A) Forearm Plank/Leg Throwdowns

B) Agility Drills

C) 7 min EMOM POWER CLEANs

D) 10 Min AMRAP
5 Power Clean
20 (1 ct) Lateral Jumps over bar
10 Z Press (DBs)