Tomorrow we will take on the Beep Test, also known as the multi-stage fitness test or PACER test. This is a running test used to estimate an athlete’s VO2 max (aerobic capacity). For this test, once we hear a beep we will run from a line on one side of the big room to a line on the other side of the room (20 meters of total distance) before another timed beep. As the test continues, the time between beeps gets shorter. We will continue running back and forth at the sound of the beep, until the test is over or you can no longer keep up with the beeps. You record your number of completed laps as your score. 

 

Things may feel confusing and chaotic tomorrow as your coaches warm you up and explain the details of the test, but please don’t let the potential for chaos dissuade you from attending class. There is so much value in putting yourself through this test and getting an honest assessment of your aerobic capacity. And really, there is a lot of fun to be had with this test, if you’re willing to embrace the challenge.

 

For data geeks, or growth-minded individuals, you can use this link to input your score and compare your VO2 max.

 

(background info on the Beep test taken from Wikipedia)

_____________________

THURSDAY’S WORKOUT

COMPETITION

“The Beep Test”  – New Leader Board WOD!

20 meter Shuttle Sprints @ Progressive Tempos

 

FRIDAY’S WORKOUT

PRACTICE

A) 3 Rounds on the 6:00:

     (2:30 cap each round)

     R1: 500m row (gear 5)

     R2: 500m row (gear 4)

     R3: 500m row (gear 3)

B) Scap Mobility

C) 7 RFQ:

     2 Snatch balance + 2 OHS bottom-to-bottom w/2 sec pause at bottom

 

Our perception that we have “no time” is one of the distinctive marks of modern Western culture.

“Margaret Visser”

I’m currently in week 4 of my yoga teacher training and it’s been a joy.  Each sunday we spend the morning studying history and philosophy, then we have a 90 minute yoga practice as a group.  We take a lunch break to return in the afternoon to anatomy, postures and practice teaching.

In August I received 10 books for the curriculum  which we will read over the entire training. One book in which I’m truly enjoying is “Brining Yoga to Life” by Donna Farhi.  

The above quote is at the start of one of the chapters entitled Slowing Down. It states that one of the precursors to yoga practice is slowing down. Slowing down the mind, the body, feelings and emotions. We are all constantly over scheduled, overworked and overbooked. We rush from one appointment to the next, and hurriedly go from Monday till friday in anticipation of the weekend.  If we are lucky, maybe we have some down time.  Or maybe we are rushing from one social engagement to the other. The truth is we all have a few minutes to sit down and breathe. It just feels like we don’t.  If we do take the time to breath its likely that the sky will not fall down and no major problems will occur. But we will never know unless we actually slow down. 

 


Wednesday’s Workout
Practice

A) 4 rds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4x 1 @ 90%
BASE: 5×3 (by feel)

 

Thursday’s Workout
Competition

Beep Test – New Leader Board!

AMRAP Run 20meter shuttles – Progressive Temp

 

No, food is NOT fuel. And, thankfully, you’re not a Ferrari.

Looking for some great information on nutrition? Check out this article from Precision Nutrition. It gives you insight on macronutrients vs. micronutrients and how micronutrients are just as valuable to your diet!


 

Tuesday – Practice

A) Bench
PEAK: 4×4 @ 85%
BASE: 5×4 (by feel)

B) “Half n Half Cindy”
AMRAP 10
5 Pull Ups
10 Push Ups
8 Air Squats
7 DB Front Squats (40/25)


Wednesday – Practice

A) 4 Rounds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4 x 1 @ 90%
BASE: 5×3 (by feel)

For the last few years I’ve been considering the assumption that using tech tools, specifically social media, increases the quality of life.  This rabbit hole led me to a former student of mine, Tristan Harris. His TED talk points out how the tech he helped create hijacks our brains. 

So I went to the Center for Humane Technology and have made a few practical adjustments. First, I’ve switched my phone to Grayscale (Not a huge deal as I’ve been using F.Lux for a few years). Additionally, I’m using Moment to see exactly where the time spent on the phone goes. Last, I’m deleting IG and FB from my phone this upcoming weekend and taking at least 30 days off of them completely to see subjectively how I feel? and objectively what happens to the time I spend on the phone (measured by Moment)? If anybody wants to join or is curious please hit me up in person or by email.

 

Monday’s Workout
Competition

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
AMLAP 8:
Across
Down
Back Up
Back Across
-then-
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”

Tuesday’s Workout
Practice

A) Bench
PEAK: 4×4 @ 85%
BASE: 5×4 (by feel)

B)
“Half n Half Cindy”
AMRAP 10
5 Pull Ups
10 Push Ups
8 Air Squats
7 DB Front Squats (40/25)

 

 

When I first started coming to CFLA over eight years ago, the 5:30pm class was my regular time slot. And Friday at 5:30 was my favorite class of the week. Magner was the coach of that class then, when he used to be a part-time coach. He was chill and fun, and always had a little smirk or a little laugh that put me at ease, especially when I was a beginner. Magner was also the originator of what I later coined “Crossvasana.” Often he would leave five to ten minutes at the end of class for us to lay down, close our eyes, and decompress from whatever workout had just killed us. It was my favorite way to end a class — and end the week.

Our friend Magner, after ten years at the gym, is moving with his beautiful family to The Valley. We will miss him a lot as a regular in the 6am class, but hopefully we will see him on the weekend now and again. 

Tomorrow on Friday, we will pay some homage to Magner with his own workout. Some of the movements he’ll like, some not so much. 

See you soon, Magner. We love ya.


 

Friday’s Workout
Mental Toughness

“The Magner”

AMRAP 24:
9 Power Snatch (95/65)
12 Lateral Burpees
15 Overhead Squats
200m Run

Sunday’s Workout

For Time:
1 Mile Run – THEN perform
15 – 12 – 9 – 6 of the following:
Power Cleans (135/95)
Pull Ups
Deadlifts

Monday’s Workout
Competition

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
AMLAP 8:
Across
Down
Back Up
Back Across
-then-
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”

Two weekends ago, I attended the Functional Range Conditioning seminar to obtain my certification as a certified FRC movement specialist (fancy!). The seminar was held at Innovative Results in Costa Mesa. If you are interested, I’m happy to share in person more details about what we learned in the seminar. What I wanted to share with you today is a great quote that was chalked on the board under the pull-up rig in the gym:

 

“It is impossible for a man to learn what he thinks he already knows.” – Epictetus

______________________

THURSDAY’S WORKOUT

PRACTICE

A) Shoulder Mobility

B) Bench Press

     PEAK: 5×4 @ 80%

     BASE: 5×6 (be feel)

C) 4 RFQ:

     16 Single-Arm OHS (8R/8L)

     16 Alt step-up to balance (Goblet Hold)

     16 Pull-ups

     Rest 1 minute between rounds

 

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

Magner’s Moving Party @ 6am

“The Magner aka Matt Wagner”

AMRAP 24
9 Power Snatch (95/65)
12 Lateral Burpees
15 Overhead Squats
200m Run

 

 

It is a common order of operations mistake when people attempt to do more in order to be more. This approach is short sighted and lacks personal context/sense of meaning. 

How would your personal well-being change if you were thoroughly accepting and acknowledging of your BEING before you began your doing?

When I accept myself just as i am, then I can change” -Carl Rogers

Stop trying to change so you can then accept yourself, aka, stop doing more to be more.

Invest in the being and let the doing flow from there:

  1. Decide what it means TO YOU to be more.
  2. Practice being content with what that looks and feels like.
  3. Then, behave in accordance with those values for your intended growth trajectory. 

Tuesday
Practice
A) AMMAP 4 Row – G3
B) 4RFQ :30:30
    Plate Good Mornings (45/25)
    Push Up
    Alt DB Snatch (55/35)
    Pull Ups
C) AMMAP 4 Row – G4

Wednesday
Competition
A) Full-Body Mobility/Dynamic Warm Up
B) CNS Prep
C) “Fittest of the Sierras 2013 WOD 3”
For total reps in 6 minutes:
30 Back Squats (155/105)
then, in time remaining: Max reps of G2OH (155/105)

Laird Hamilton and our friends from XPT are coming to Oak Park Saturday, October 27.  If you’d like to join us for pool training, exposure protocols and advanced breath work sign up now.

 

Monday’s Workout
Practice

A) For Time:
Round 1 (Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2 (Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3 (Gear 5)
200m run
40 (20 per arm) SA KB FR SQ

B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

Tuesday’s Workout
Practice

A) AMMAP 4
Row – G3

B) 4RFQ
:30:30
Plate Good Mornings (45/25)
Push Up
Alt DB Snatch (55/35)
Pull Ups

C) AMMAP 4
Row – G4

“The autumn equinox arrives at 9:54 PM on Saturday, September 22, 2018, officially marking the beginning of fall in the Northern Hemisphere and the start of spring in the Southern Hemisphere.

The word “equinox” comes from Latin and means ‘equal night,’ referring to the roughly 12-hour day and 12-hour night that occurs only on the two equinox days of the year.

The Autumn Equinox is a meaningful time of year to honor the harvest. Whether that be a ‘real’ harvest of the things planted in your garden or the harvest of efforts and intentions for your life path that you set earlier in the year.”


Friday’s Workout
Practice

A) Bench Press
PEAK: 5 x 1 @ 85%
BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20
Top of pullup hold / pullups (c2b) / rest
Bottom of pushup hold / pushups (plyo) / rest
Bottom of squat hold / squats (jumping) / rest

 

FREE Performance Breath Class on

Friday 12-12:30pm with Coach Matt!

Saturday’s Workout

“The Revenant”
For Time:
50 Hand Release Burpees to 6″ Target
800m Run
20 Power Cleans (155/105)
20 Front Squats
20 Push Press
20 Back Squats
20 Push Press
800m Run
50 Hand Release Burpees to 6″ Target

 

Sunday’s Workout

Kettlebell/Mov Nat Complex:
-Cross body clean + Rotational Press
-Staggered Stance Swing
-Staggered Stance Row
-Low bear tripod rotations
-Crab Toe Touches


Sunday Breath Class
11:15am Pranayam 2-Stage with Tanya
 Monday’s Workout
PracticeA) For Time:
Round 1(Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2(Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3(Gear 5)
200m run
40 (20 per arm) SA KB FR SQ
B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

 

THURSDAY’S WORKOUT

COMPETITION

“OP Exatlón”

In Teams of 2 or 3, Relay style

AMRAP 20:

250m Row

Plank Walk with weight

6 Burpees

Army Crawl

8 MB Sit 2 Stand Slams!

10 Jump Squats

6/4 Cals Assault Bike

6 Puntería

FRIDAY’S WORKOUT

PRACTICE

A) Bench Press

     PEAK: 5 x 1 @ 85%

     BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20

     Top of pullup hold / pullups (C2B) / Rest

     Bottom of pushup hold / pushups (plyo) / Rest

     Bottom of squat hold / squats (jumping) / Rest