Greetings from Oakland… HAPPY RETEST WEEK! 

While y’all are re-testing, I am in the bay area working with my alma mater where I received my master’s in Sport Psychology. Specifically, I am assisting a group of first year grad students with their teaching of sport psychology concepts to a group of golfers (some of which are as young as seven years old!). The students I am working with are attempting to teach mental toughness, and they are breaking down the all encompassing topic of mental toughness for these golfers by using psychologist Peter Clough’s Four C Model:

  • Commitment
  • Challenge
  • Control
  • Confidence

As students of Oak Park, you are already very familiar with the purpose and importance of CHALLENGE as it pertains to a mental toughness workout. If you need a refresher, I recommend you revisit this blog post. For this post, let’s consider the role that the other 3 C’s play, particular when retesting this week. 

 

  • COMMITMENT is largely about the specificity of goal setting, and your ability to adhere to the goals you set for yourself. For example, how many retest workouts this week are you committed to retesting and WHY? What additional behaviors are you going to commit to before (e.g., breath work), during (e.g., intentional strategy), and after (e.g., mobility) your retest workouts to support the plan you have for yourself? 
  • You only have 100% CONTROL over your thoughts, behaviors, and attitudes (combination of thoughts and behavior). Therefore, the strength of your awareness of your thoughts, feelings, and physiological sensations will determine how well you can exercise control of your behaviors. This behavioral control is most effective when you are least mentally burdened by fixating on that which is out of your control. This is also why we stressed the importance of writing down the variables of each test workout during test week–to clarify what is in your control, so you can replicate it (e.g., seat height on assault bike), and what is out of control so you are less distracted by it (e.g., weather outside when running the urban course). 
  • As for CONFIDENCE, what do you believe to be true about your abilities and how do your beliefs about your capabilities affect how you focus during a workout? Do you believe you are capable of PRing? If not, why not? Your beliefs are a version of your thoughts that YOU have CONTROL over. If not in existence yet, I encourage you to adopt the belief that you are capable of PRing and then super charge this belief with supporting evidence that is true for YOU: For example, I have consistently attended 3-4 classes a week this past cycle, I have been getting more sleep, my mobility has improved, and I have gotten better at nasal breathing.

Now, which of the 4 C’s will be most pertinent to your success and fulfillment during this retest week!?


Tuesday
Retest
A) For Total Feet: (15 Minutes) 3 Broad Jumps
B) 1RM Power Clean (20 Minutes)

Wednesday
Retest
Urban Course 2.0

Sunday Recovery 
http://

Cycle 20 Test Workout review:
http://

Monday’s Workout
Retest

“Fourth Quarter”
A) For Time (2-Minute Cap):
     15 Burpee Jumps To Target*
     20/15 Cal AB
*Rest 5 Minutes
B)  For Time (2-Minute Cap):
     20/15 Cal AB
     15 Burpee Jumps To Target*
*9′, 8′, 7′ Targets

Tuesday’s Workout
Retest

A) For Total Feet: (15 Minutes)
     3 Broad Jumps

B) 1RM Power Clean (20 Minutes)

We go hard. We’re learning how to be boldly soft, as well. Mobility, yogis, breath, fire and ice are all excellent protocols for recovery. I’m adding an ultimate recovery option; one ranked right before actual sleep; Restorative Yoga, the act of relaxing on purpose. 

Restorative Yoga stemmed from the teachings of B.K.S. Iyengar who was considered one of the foremost yoga teachers in the world. This practice is the conscious act of intentionally relaxing all muscles and letting props passively and very gently open the body, but most importantly it lets the body feel comfortable enough to let the mind relax, too.  As passive of a practice as it seems, it is an advanced practice that fast-tracks the release of tension. 

I am in the middle of earning my 100 hour Restorative Yoga teacher training and I invite you to take a class with me at the gym on Sunday, August 4th at 5:30pm. Space is limited to 10 students, but I will offer another class that same night at 6:45 if there is demand. The sign up sheet is in the Tall Room. I hope to see you there to explore a new way to recover not just from your athletic life, but from your everyday stresses.


Friday’s Workout
Practice
A) Back Squats – De Loaded

3 x 10reps
B) FQT
800m Run
6 x 10m Sled Push
400m Run
4 x 10m Sled Push
200m Run
2 x 10m Sled Push
.
Then Max Push Ups until the…20min Cap…..

Also! Guest Coach Lindsay Ashmun teaches a special Ground Control Flow Class
9:30am – 11am

 

Saturday’s Workout

“JEN’S REPLAY”

In 30 minutes:

With a partner

(1 person working at a time):

60 MB Sit to Stands

Then, in remaining time:

AMRAP

250m Row

8 KB Goblet Squats

8 Pull Ups

The 10am Class will be taught by guest coach Lindsay Ashmun with her signature Ground Control Flow class!

Sunday’s Workout

With a partner:
2 Mile Run (one person running at a time to Berkley and back)
(8 200’s or 4 400’s as determined by each team)
10 minute rest
individually:
100 deadlifts (135/95)
Everytime you drop the bar, 10 over the bar burpees

Monday’s Workout
RETEST WEEK!

“Fourth Quarter”
A)
For Time (2-Minute Cap):
15 Burpee Jumps To Target*
20/15 Cal AB

Rest 5 Minutes

B)
For Time (2-Minute Cap):
20/15 Cal AB
15 Burpee Jumps To Target*

*9′, 8′, 7′ Targets

 

We will be providing a challenging, new experience this weekend and I encourage all of you to join us. If you showed up last week, you know what I am talking – ice and heat. Many of you had questions last week about why we would do it, and I am sure many of you who haven’t experienced it yet are also curious about why we would willingly sit in a hot sauna or choose to immerse ourselves in icy cold water.

 

We train hard at this gym. Most of us train 5-6 days per week and some days it is very challenging. That training is a stressor on your body. Adaptation comes only from stress, but the adaptations most of us are seeking (increased health, fitness, and wellness) only come when our bodies recovery from the stresses of training.

 

But how well do we recovery? Do we recover with the same intensity, the same consistency as we train? Simply put, No. Not really, and we all know it. The answer needs to be Yes. If we are serious about how we train (and we are) and we are actually committed to our fitness goals, the answer needs to be Yes. Recovery begins with sleep, hydration, and proper nutrition — all of which is fodder for many other posts. If we have those dialed in, we can also add in active and passive recovery methods, including cold water immersion and heat exposure. I want to offer some insight into why we would supplement our recovery with these tools.

 

Just as training is a stressor, thermal exposure protocols also stress us. It is deeply uncomfortable psychologically and physiologically, and that is why we do it. 

 

Ice and heat are psychological stressors: the extreme temperatures cause discomfort, which creates vulnerability. Within this vulnerability, we build resilience. Learning to control the mind and our stress responses in these extreme environments can transcend into other areas of our life. Simply put, there is a large psychological payoff from doing things that suck.

 

Ice and heat are physiological stressors: studies suggest that the extreme temperatures (which our ancestors once routinely dealt with as a part of life) are unique stressors that may activate adaptations we may not be able to access in other ways. Some of the benefits associated with ice and heat include improved blood flow, reduced inflammation, and improved muscular and cardiovascular recovery. In short, you will feel amazing afterward.

 

If you choose to join us on Sunday, you will do something that is mentally confronting, physically challenging, and just plain hard. It is going to be very uncomfortable, But that’s what we do! People like us do things like this. We choose discomfort, because from that challenge comes growth.

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) Death by Sucka Punch Foo’

B) 5 Rounds on the 4:00 for Quality:

     2 Rope Climbs

     4 Man Makers

     8 Double Paralette Lateral Hops

FRIDAY’S WORKOUT

PRACTICE

A) Back Squats (deload)

     3 x 10

B) FQT:

     800m Run

     6 x 10m Sled Push

     400m Run

     4 x 10m Sled Push

     200m Run

     2 x 10m Sled Push

     Then Max Push-Ups until the 20-minute cap.

 

 

We’ve got something special in store for you. This week we have TWO new Classes

Friday 7/27 @ 9:30am to 11am

Saturday 7/28 @ 10am class

Coach Lindsay’s signature movement practice weaves together breath work, core work, yoga and body weight based strength strategies.  This 90 minute class is designed to challenge movement and postural habits, balance joint stability and mobility for the purpose of optimizing our energy and breath. Expect to move, learn, shift, align, sweat, tremble, breathe well and rest.

This class is especially designed for people who:

Do NOT like yoga.

Do NOT like pilates.

Love yoga and pilates and movement of all kinds.

Teach/ Coach movement.

Want to feel stronger on the inside.

Feel strained from vinyasa yoga or weightlifting

 

Please show up and try it out! 


Wednesday’s Workout
Competition

“DA DIZ”
10 Rounds:
2 min to complete:
(not including the rest)
250m Row
10 Burpees to a Target
-60 Second Rest-

Thursday’s Workout
Practice

A) Death by Sucka Punch Foo’

B) 5 on the 4:00 for Q
2 Rope Climb
4 Man Makers
8 Double Parralette Lat Hop

 

Think back to when you were in college or growing up and going to school. You would often have one last final exam before you could enjoy weeks off for summer break.

 

Your teachers would probably emphasize that coming to every class would be crucial to passing this exam. That the answers would be provided in lecture. That the occasional extra work would be very helpful, to retaining the information. Or, that they would even be willing to offer extra office hours, so you could be successful. All key ingredients that would almost guarantee you success on that final exam. We all know this; and we all knew that ones who showed up and put forth the effort, would often pass. Well the same goes for our gym.

 

You cannot expect to show up once or twice a week, and max out your lifts. You cannot expect to never try one of running or cardio classes and get a sub 7 minute mile. Just like showing up in school and putting in the effort in and outside of classroom, the same goes to towards our class.

 

We like your former teachers, are here, willing to give you those extra tips. Willing to provide those 1:1 sessions (aka office hours). Or anything that you may need. But, it’s going to require a lot of work from you.

 

You cannot only show up on the days, that you deem to be a “good workout”. Show up on the days that challenge you, that bring out your weaknesses, that prioritize nasal breathing, and so on. All of these things matter. And I promise, if you show up, work hard, ask for help –you’ll get what you’re looking for. 

 


 

Tuesday – Practice 

A) Power Cleans: 5 Rounds on the 2:00
2 @ 60%
2 @ 65%
2 @ 70%
2×2 @ 75%

B) 3 RFQ:
40 lateral Hops
16 Alt Pistols
100m DBall FR Carry
Flex Arm Hold

Wednesday – Competition

“DA DIZ” 10 Rounds
2 min to complete: 
250m Row
10 Burpees to a Target
-60 Second Rest-

 

 

 

 

http://

Monday’s Workout
Mental Toughness
“Keep it 200”
     AMRAP 18:
     Row EXACTLY 200m
     15 Push-ups
     Run 400m

Tuesday’s Workout
Practice
A) Power Cleans:
     5 Rounds on the 2:00
     2 @ 60%
     2 @ 65%
     2 @ 70%
     2 @ 75%
     2 @ 75%

B) 3 RFQ
     40 lateral Hops
     16 Alt Pistols
     100m Dball FR carry
     Flex arm hold

 

 

 

Breath Class on Sunday will also include an intro to Exposure!

We are doing Breath + Ice + Sauna on Sunday.

Breath 11:15-12:15 followed immediately by recovery with an introduction to cold water immersion and sauna. Please bring a 20lb. bag of ice and a swimsuit if you want to participate. All are welcome (except that ice+heat is not recommended if you are pregnant).


Friday’s Workout
Practice

“Franklin Light Hunt”
AMLAP 8min
2 Rounds on the 10
Across Down Back Up Back Across —-then—- Max Light Posts Score 

Saturday’s Workout

AMRAP 10
15 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
AND THEN…NO REST AT ALL…IMMEDIATELY INTO…
AMRAP 4
ME Cal Row

Sunday’s Workout

“Lil Jonesy”
For time:
40-30-20-10
DB Snatch
50-100-150-200
DUs

Folks! Coach Shirley will be leading a free yoga class on Friday night at 7:45pm. Bring your yoga mat and a friend and start the weekend feeling flexy and bendy. If you want a double-dose of free on Friday, come at noon for a free 1/2-hour performance breath class with Coach Matt.

_____________________

THURSDAY’S WORKOUT

PRACTICE

A) 5 Rounds on the 3:00

     :20 Low Plank

     2 Hang Power Cleans + 1 Squat Clean (~70%)

B) For Quality:

     4-8-12-16 reps of:

     Strict Pull-ups

     Front Squats (115/95)

     ***200m Run on the 3:00***

FRIDAY’S WORKOUT

COMPETITION

“Franklin Hill Light Hunt”

 

When the coach say’s “We have a Competition Workout today”…what does “your” mindset say?  

Contextual coaching has been apart of my training for over 40 years.  I can remember my first CrossCountry 5k competition at age 16…like it was 40 years ago! 
My coach looked into my eyes and said: “…are you ready to run your best today?” I distinctly recall not even know what to say, other than….”I guess so?” 🙁

At the gym, for a lot of us, competition days are not always aligned with our life circumstances.  And sometimes we just show up to burn off the day’s demons…I get that!  To this point, I’d like to offer up the idea of creating “sub” contexts to Competition Days.  

For example, this Wednesday’s is “Helen”, a classic CrossFit  competition workout:

  • Game it…play with the variables: Speed & Power….
    This workout is for time!  The mean time for Helen is approx. 10-12mins.  If you are a Runner (cardio bunny) and possess less powerful…Run with vigor and scale the KB weight and possibly the PU’s. 
  • Is time just a construct?  How about, movement and breath capacity as your priority?
    Can you maintain a strict focus on run form and not falter on your breath Gear of choice?  Can your KBS’s and PU’s follow suit? When I know that going for “time” in not going to motivate me, I can always find an inner competition with my ability to move at the speed of mindful efficiency! 

WEDNESDAY – COMPETITION

“Helen”
3RFT
400m Run
21 KBS (24/16)
12 Pull Ups


THURSDAY – PRACTICE

A) 5 Rounds on the 3:00 :20
Low Plank 2 Hang Power Cleans + 1 Squat Clean (~70%)

B) For Quality: 4-8-12-16 reps of:
Strict Pull-ups Front Squats (115/95)
***200m Run on the 3:00***