Next week is Retest Week!


Friday’s Workout
Practice

A) Front Squat – DELOAD
3×5 @ 60% of 3RM

B) 5 Rounds on 4:00
20/15 Cal Row
10 Deadlifts
20 Wall Balls

Saturday’s Workout

“Jacks & Jonesy”
For Time:
10 Plank Jacks
10 Alt DB snatch (55/40)
100 Double Unders

20 Plank Jacks
20 Alt DB snatch
75 DU

30 Plank Jacks
30 Alt DB snatch
50 DU

40 Plank Jacks
40 Alt DB snatch
25 DU

Sunday’s Workout

“The RETURN of JARED: ”
3 Rounds For Total Reps in 17 minutes:
1 minute of weighted Sit to Stand Thrusters (25/10)
1 minute of Dball Cleans (70/50)
1 minute of Lateral Step Overs (20inch)
1 minute of (alt) single arm KB Push Press (20/12kg)
1 minute Assault Bike for max calories
1 minute of rest

Monday’s Workout
RETEST WEEK

3 Rounds
In 90 seconds, complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters

Rest 2 Minutes Between Rounds

Score = Total # of DB Thrusters

You saw the Double Meat video in the Acorn, now read about it: Re-Test Week is next week. The final programming cycle of 2019 is coming to an end. Get in here next week and let’s see how much you have improved over the course of Cycle 21.

 

Lindsay Ashmun will be back at Oak Park to teach her GroundControl class next weekend. We have her confirmed for 10am Sunday in place of the regular CrossFit class and potentially in for Friday morning as well (time TBD). 

 

There will not be a breath & exposure experience this weekend (but Breath Class is still on). However, Coach Matt (that’s me) will be coaching Breath & Exposure on Sunday the 24th. If you want in, send me an email.

 

Finally, I will leave you with this quote from Epictetus to ponder:

 

“‘Being healthy is good, being sick is bad.’ No, my friend: enjoying health in the right way is good; making bad use of your health is bad.”

________________________

THURSDAY’S WORKOUT

COMPETITION

“TPT”

4 RFT:

:30 Paralette Hold

15 Dips

15 Double Lateral Burpees

–1 min rest between rounds–

–20-min Cap–

FRIDAY’S WORKOUT

PRACTICE

A) Front Squat – DELOAD

     3×5 @ 60% of 3RM

B) 5 Rounds on 4:00:

     20/15 Cal Row

     10 Deadlifts

     20 Wall Balls

I made a rainbow like breakfast the other morning… and I wanted to share.

Just sautéed up 1 onion, 2 carrots, broccolini, 1 zucchini, some purple sweet potato, baby kale and served it with eggs, avocado and pomegranate seeds. It was delish. 

Could have been dinner too.


Wednesday’s Workout
Competition

Franklin Hill Sprints
6 on the 6:00

Thursday’s Workout
Practice

“TPT”
4 RFT
30s Paralette hold
15 Dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

http://

Monday’s Workout
Practice

A) For Quality in 10 minutes:
800m Run (Gear 3 Breathing)
then, in remainder of time, AMRAP:
14 Push-ups
14 Box Jumps (24/20)

B) Snatch Progressions
Work up to heavy Power Snatch + Snatch

Tuesday’s Workout
Practice

A) Muscle up play (turn up and don’t be a chicken)

B) AMRAP 8
12 Push Jerks
12 Pistols
–Rest 2–
AMRAP 8
12 Back Squats
12 Burpees

We talk so much about our personal health and fitness that you could say we fully geek out on the subject. We read about about scientific studies, we wonder about it — about our own and those close to us, and we take actions to make it better. 

So, I think it’s important to also talk about the health of our climate. Our own personal health cannot be our sole concern. Whether we’re ready to admit it or not, we are on the precipice of a climate emergency. The large living organism to which we are sympathetically connected to is sick, and by association — because of our interdependence — we are sick, too. 

Recently, a 40-year study was published in the journal Bioscience where over 11,000 scientists from 153 countries signed their names in agreement. Their determinations were forthright and serious. But they were not without hope.

“Scientists have a moral obligation to warn humanity of any great threat,” says Dr. Thomas Newsome, an author of the study. “From the data we have, it is clear we are facing a climate emergency. While things are bad, all is not hopeless. We can take steps to address the climate emergency.”

The report outlines six critical areas that need to be addressed in order to stave off the worst case scenario of climate change:

“It’s not too late to act

In our paper we suggest six critical and interrelated steps that governments, and the rest of humanity, can take to lessen the worst effects of climate change:

  • prioritise , and replace fossil fuels with low-carbon renewable energy sources, 
  • reduce emissions of short-lived pollutants like methane and soot,
  • protect and restore the Earth’s ecosystems by curbing land clearing,
  • reduce our meat consumption,
  • move away from unsustainable ideas of ever-increasing economic and resource consumption, and
  • stabilise and ideally, gradually reduce human populationswhile improving human well-being.”

What can we do? Some first steps might be:

  • Support politicians who are environmentally aware and are pushing toward renewable energy. Vote!
  • Consider your part in an over-consumptive society. How much do we really need? How much do we really use? How much waste/packaging/plastic do your purchases produce?
  • Consider lessening your meat intake.
  • Consider driving less; ride your bike or public transportation. Consider an electric vehicle.
  • Consider taking a stand on any area of environmentalism including deforestation, keeping water clean for all, or taking into consideration where toxic waste and methane-producing landfills are usually dumped and how that affects low-income and communities of color.Awareness coupled with some kind of action by everyone could arrest an emergency. It’s the same mindset that we often apply to our health and fitness. Extending that mentality to the environment is not only vital, but urgent.

Friday’s Workout
Competition

“Tim’s See You Later”
For time:
800m run

3 rounds ^ #
30/20/10
OHS (95/65)/(115/75)/(135/95)
30 Over the bar burpees

800m Run

Saturday’s Workout

“CF Games Open 20.5”

For time, partitioned any way:
Rx:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20 to 10 ft/14 to 9ft
Time cap: 20 min.

Scaled:
For time, partitioned any way:
40 chin-over-the-bar pull ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 9 ft.
Time cap: 20 min.

Monday’s Workout
Practice

A) For Quality in 10 minutes:
800m Run (Gear 3 Breathing)
then, in remainder of time, AMRAP:
14 Push-ups
14 Box Jumps (24/20)

B) Snatch Progressions
Work up to heavy Power Snatch + Snatch

“People like us do things like this.” 

If you have spent any time at Oak Park, you have probably heard an Oak Park coach say these words. Whether the thing is a tough competition workout or it is committing ourselves to deliberate practice of a new skill (or refining a skill we already possess) or it is calming the breath before we step into the frigid ice bath, the people who train at Oak Park regularly choose to get uncomfortable. From that deliberate choice to get uncomfortable comes the thing we are all seeking – growth as humans.

Musonius Rufus, one of the early Stoic philosophers said:

“Because we humans acquire all good things by discomfort, the person who is himself unwilling to endure discomfort all but condemns himself to being worthy of nothing good.”

That understanding, that all good things come through discomfort – that growth comes through pain – underlies our approach to training at Oak Park. That’s not to say that our coaching team are all stoics (though I have been described as one); instead, it means we recognize the necessity of discomfort as a predicate to growth. It informs our pursuit of excellence as coaches and it guides our programming and coaching from the 1-on-1 experience to group classes, from CrossFit to yoga to running and everything in between.

We are offering only a few more opportunities to get uncomfortable in the sauna and ice this year. The coaching team will be leading XPT Breath & Exposure experiences on:

Sunday, November 10

Sunday, November 24

Sunday, December 1

Sunday, December 15

These experiences will start at 12:30pm and run until 2:30pm. We will begin with exploratory breathwork, which will include everything from improving breathing mechanics and our tolerance to carbon dioxide to challenging ourselves with some apnea (breath hold) work. For many of you, I know that the breath work is actually the most confronting and uncomfortable part of these workshops. That’s okay. Choose to be uncomfortable. 

After the breathwork, we will get into the exposures. For most of you, we will do contrasting exposures of sauna and ice bath. For others, it may just be sauna. It may just be the ice. This experience can be tailored to what you need and the coaching team will guide you expertly through it. The ice will be cold and uncomfortable. That’s okay. Choose to be uncomfortable. 

In this world where comfort and pleasure and ease are the norm, training at Oak Park means you have chosen the more difficult path. And you are walking that road with other like-minded humans who are making that same choice. Come join us on a Sunday this month or next and choose to get uncomfortable together.

_______________________

THURSDAY’S WORKOUT

PRACTICE

EMOM 8:

6 Power Snatch

EMOM 8:

5-10 Bar Dips

AM-Miles-AP 8: Assault Bike

FRIDAY’S WORKOUT

COMPETITION

“See Ya Later, Tim”

For time:

800m run

then

3 rounds:

30/20/10 OHS (95/65)/(115/75)/(135/95)

30 Over-the-bar burpees

then

800m Run

Truthfully…this is coach Jamie Silber hijacking coach Nick’s Blog Post!!

Why….? Because my post is about running and Coach Nick likes running as much as I like sand paper underwear!

That said :-), you may have noticed there’s been more Running in this current training cycle.  As one of our simple seven movement patterns, running and lunging are foundational for so many things we do in everyday life….like running and lunging. 

However, this Blog is simply a call to action!  The Run Classes have been going strong:

Thursdays: 7:00AM on the Bluffs – Run technique and interval work.

Sundays: 8:00AM at Westridge Trail Head – Endurance and mental toughness.

Whether you attend the run classes or have been showing up at the Gym, we would love for you to join us at our Target Event: The Santa Monica / Venice Christmas 5K & 10K on December 7th 

REGISTER NOW!

For some, it will be a competition, testing for a new PR and it can also be a FUN RUN with your gym mates!


WEDNESDAY _ PRACTICE

A) Front Squats 5×2 @ 95%

B) “AMRAP on AMRAP”

Amrap 3

10 Ground to Over Shoulder with Dball 200m run

Rest 1 min

Amrap 3

10 Front Squats with Dball (front rack carry) 200m row

Rest 1 min

Amrap 3 10 Ground to Over Shoulder with Dball 200m run


THURSDAY_PRACTICE

EMOM 8:
6 Power Snatch*

EMOM 8:
5-10 Bar Dips

AM-Miles-AP 8:
Assault Bike

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Monday’s Workout
Competition

In 10 minutes:
Run 1 Mile
then, in time remaining:
AMRAP Wall Balls (20/14)

– 5mins rest –

In 6 minutes:
Run 800m
then, in time remaining:
AMRAP Wall Balls (20/14)

Tuesday’s Workout
Practice

A) EMOM 16:
8 DB Thrusters
4-8 Pull ups

B) 4RFQ:
5 SA KB suitcase DL
5 SA KB swings
5 KB Cleans
5 Rvs FR lunge

We have all been recently affected by poor air quality due to the unfortunate fires burning in the area. I know a lot of us have experienced clogged nasal passage ways and scratchy or sore throats. Some of us have experienced coughing.

There are ways to naturally clear and heal the lunges. Here are some suggestions to consider:

Steam therapy, or steam inhalation, involves inhaling water vapor to open the airways and help the lungs drain mucus.

People with lung conditions may notice their symptoms worsening in cold or dry air. This climate can dry out the mucous membranes in the airways and restrict blood flow.

Conversely, steam adds warmth and moisture to the air, which may improve breathing and help loosen mucus inside the airways and lungs. Inhaling water vapor can provide immediate relief and help people breathe more easily.

A small study  involving 16 males with chronic obstructive pulmonary disease (COPD), a lung condition that makes it harder to breathe, found that steam mask therapy led to significantly lower heart rates and respiratory rates than non-steam mask therapy.

Green tea contains many antioxidants that may help reduce inflammation in the lungs. These compounds may even protect lung tissue from the harmful effects of smoke inhalation.

A recent studyTrusted Source  involving more than 1,000 adults in Korea reported that people who drank at least 2 cups of green tea per day had better lung function than those who drank none.

Similarly, all anti-inflammatory foods can be helpful. Inflammation of the airways can make breathing difficult and cause the chest to feel heavy and congested. Eating anti-inflammatory foods can reduce inflammation to relieve these symptoms.

Consider getting an air filter for your home.

Eating raw ginger or drinking ginger tea helps unclog the respiratory track and eliminates toxins from the lungs.

Herbs help. Oregano is a natural decongestant and smooths nasal airflow. Peppermint is also a natural decongestant and helps fight bacteria that settles in the lungs.

There are quite a few lung-clearing supplements on the market that could be beneficial and worth a shot.

Movement and breath and some of the best ways to circulate pollutants out of your body, especially the lungs. Keep moving — and keep breathing! (Deeply into the diaphragm and exhale fully.)

Stay healthy and safe out there.


Friday’s Workout
Practice

A) Work heavy deadlift for 3 reps
B) AMRAP 15
8 MB Burpee –> Thruster –> Explosive Thruster (releasing the ball)
8 Box Jumps
8 Pull Ups

Saturday’s Workout

CF Open 20.4

For time:
30 box jumps, 24/20
15 clean and jerks, (RX 95/65, Scaled 65/35)
30 box jumps, 24in
15 clean and jerks, (RX 135/85, Scaled 95/55)
30 box jumps, 24 in.
10 clean and jerks, (RX 185/115, Scaled 115/75)
30 single-leg squats (Scaled 20/14lb med ball step ups)
10 clean and jerks, (RX 225/145, Scaled 135/95)
30 single-leg squats
5 clean and jerks, (RX 275/175, Scaled 155/105)
30 single-leg squats
5 clean and jerks, (RX 315/205, Scaled 185/115)

Time cap: 20 minutes

Sunday’s Workout

AMRAP 27
Teams of 2
Buy In: 30 Burpees
400M Run
40 Wall Balls (20/14)
40 Hang Cleans (95/65)
Split work up as you would like. Score is total reps of Wall Balls and Cleans completed.

Monday’s Workout
Practice

A) Front Squats
5×3 @ 90% ( 30 Minutes)

B) Amrap 10
200m row
12 Box Stepups with DB
12 Push Presses with DB