This Labor Day, I want to make sure we recognize the people that have kept our country running these last few months. Our teachers, grocery workers, nurses, doctors, delivery drivers/workers, food workers, post office employees and so many more. Now more than ever, I know how much I truly appreciate these essential workers. 

 

Holidays and long weekends in 2020 all feel a little bit different. Treading that fine line of wanting to get out and enjoy the last bits of summer. While remembering we are still in the midst of this pandemic – and need to do our best to keep ourselves and others safe. I hope you were able to find some middle ground and were able to relax, step away and find some enjoyment this weekend. 

 

Happy Monday & have a great week!


Tuesday – Practice 

Gym Peeps –
AMRAP 12
60 Double Unders
40 Back Squats (95/65)
20 Pistols (Alt)

Zoom Peeps –
AMRAP 12
60 Double Unders
40 DB Squats
20 Pistols (Alt)

It’s a Holiday weekend and they say it’s going to be a HOT one. So get outside and enjoy it, while using your health and fitness.

 

Monday- Labor Day we will hold 1 in person class at 8am. Usual ZP reservation and touch base with coach beforehand required.

Thank you all for being part of our community. 


Saturday’s Workout
Oak Park Open week 4

For Time:
50 Cal Row
40 Pull Ups
30 DBALL Squat Cleans (100/70)
20 Box Jump Overs (30″/24″)

Tomorrow and Saturday will mark the final workout of the Oak Park Open 2020. We have a pull-up rig installed in the Parking Lot of Dreams and we will stagger heats so that cleanliness of the rig can be maintained.  It is a pulling-focused workout so you’ll have an opportunity to re-discover your lats. Yay!

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FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020  – Workout #4

For Time:

50 Calorie Row

40 Pull-Ups

30 D-BALL Squat Cleans (100/70)

20 Box Jump Overs (30″/24″)

Do you guys know what the BOLT test is? BOLT stands for Body Oxygen Level Test. 

It is a very simple test that you take (preferably in the morning) when you wake up. You breathe in through your nose, then breathe out through your nose, pinch your nose and hold until you feel the first definite desire to breathe. Then breathe. Measure the time on your watch or phone in seconds. Relax into your body and at some point your brain will send the signal to breathe and you will take a breath in. 

 

What does the BOLT score mean? It is a measurement of functional breathing. The objective is to have the BOLT score ABOVE 25 seconds. BOLT scores under 25 seconds means lots of room for improvement. Functional breathing is important for functional movement. Athletes with low BOLT scores tends to show stronger chemo-sensitivity to CO2 and will not perform to their ability due to this. Cardio vascular fitness is not an indicator of functional breathing but functional breathing will improve cardio vascular fitness! We also tend to see a strong correlation between students with asthma/anxiety and low BOLT score. We also see that the cognitive function of the brain is affected by a low BOLT score. 

 

As the BOLT score improves, the better you can tolerate carbon dioxide and the better oxygen delivery to your tissues/organs/muscles. In other words, the fitter and healthier you you will become. So do me a favour, test your BOLT score every morning for a week. BOLT score of 25 seconds means functional breathing. Anything below that is dysfunctional breathing.  (Remember it is not a test in how long you can hold your breath but the first desire to breathe). Talk to your coach if your BOLT is below 25. It will effect your training and every day life. 

 

Best,

Coach Char

 

Ps. I started Medical School/Dr of Physical Therapy school yesterday!! 3 years of school ahead.. Wish me luck. I am super nervous but very motivated! 

 

Thursday’s Workout

GYM PEEPS BUILD YOUR ENDURANCE!!!!

AMRAP 8

ME Cal AB

-1 Minute Rest-

AMRAP 8

ME Cal Row

-1 Minute Rest-

 

AMRAP 6

ME Cal AB

-:45 Rest-

AMRAP 6

ME Cal Row

-:45 Rest-

 

AMRAP 4

ME Cal AB

-:30 Rest-

AMRAP 4

ME Cal Row

 

CONTEXT… Posture & Breathing Mechanics is your foundation… – Practice: Treat today as a true ‘Active Recovery Day.’ Focus on your breathing (nasal only) and your technique on the assault bike/rower. – Mental Toughness: Nasal breathing the entire workout. Including rest intervals. – Competion: Total score of as many calories as you can while holding true to Mental Toughness.

 

Tuesday – Mental Toughness 

AMRAP 16
8 Box Jump Overs (20″)
8 DBALL Squat Cleans* (100/70)
8 DBALL Step Overs* (20″)
8 DBALL GTOS*
*Alternate between L/R side every rep.

ZOOM PEEPS
AMRAP 16
8 Tuck Jumps
8 DB Squat Cleans
8 DB Lunges
8 DB Power Cleans

As a kid I ate all kinds of chocolate, mostly Hershey’s and milk chocolate things.  My mother baked cookies all the time and I’m pretty sure I stole chocolate chips from her.  My aunt used to bring dark chocolate when visiting and I didn’t like it AT all. I was like who wants to eat this? It’s so bitter.

Now, it’s the dark chocolate that I like. And only the dark chocolate.  A friend introduced me to a new bar called Antidote. I love their chocolate, and they have some bars that are very low sugar. If you check their website they’ve got quite a nice story. 

Another bar I’ve tried recently is Evolved. Now, when I look at chocolate, I take into account what is the first ingredient. I’m looking for organic cocoa, then how much sugar is in it.  

So, what your favorite chocolate? 


Saturday’s Workout

OAK PARK OPEN 2020 Workout #3

AMRAP 8:
2 Shuttle Sprints
5 Deadlifts (315/220)

Deadlift:
Level 4 = 315/220
Level 3 = 275/195
Level 2 = 225/155
Level 1 = 185/135

As we continue to evolve and adapt the outdoor training space at the gym and to provide additional opportunities for our community to come together and train, the rules and requirements concerning the use of that space have evolved. The rules that apply to training at the gym are not the product of our own thoughts and ideas about what is best and safe, but are instead informed by the current guidelines issued by the CDC, the Governor’s Office, and the LA County Health Department. As these guidelines change, we update our safety protocols. As a reminder, here are the current safety guidelines for persons using the outdoor training space at Oak Park.

 

RESERVATIONS FOR CLASSES

  • YOU MUST RESERVE YOUR SPOT IN CLASS IN ADVANCE. RESERVATIONS ARE OPEN 36 HOURS BEFORE SCHEDULED CLASS START TIME; RESERVATIONS CLOSE AT 10 HOURS BEFORE CLASS TIME BUT STUDENTS CAN BE ADDED TO THE CLASS ROSTER BY A COACH

 

 

  • IF A STUDENT DROPS THEIR RESERVATION OR CANNOT ATTEND CLASS, PLEASE LET COACH KNOW AS A COURTESY SO THAT SOMEONE ELSE MAY TAKE THAT SPOT

 

ENTRY INTO & EXIT FROM THE TRAINING SPACE

  • STUDENTS ARE REQUIRED TO WEAR A MASK WHEN ENTERING AND LEAVING THE TRAINING SPACE – NO EXCEPTIONS

 

  • STUDENTS SHOULD ARRIVE NOT EARLIER THAN 5 MINUTES BEFORE THE SCHEDULED START TIME OF THEIR CLASS

 

  • UPON ARRIVAL STUDENTS ARE TO SANITIZE HANDS AND THEN MOVE TO THE SPACE ASSIGNED TO THEM BY THE COACH

 

  • UPON COMPLETION OF CLASS, STUDENTS SHOULD SANITIZE ALL ITEMS TOUCHED BY THE STUDENT AND THEN PROMPTLY EXIT THE TRAINING SPACE

 

  • MASKS MUST BE WORN AT ALL TIMES WHEN STUDENTS ARE NOT WORKING OUT

 

  • PHYSICAL DISTANCE FROM OTHER PEOPLE (MINIMUM OF 6 FEET) MUST BE MAINTAINED AT ALL TIMES

 

  • IF YOU ARE SICK OR EXPERIENCING ANY SYMPTOMS, DO NOT COME TO THE GYM!

 

USE OF THE TRAINING SPACE DURING CLASSES

  • STUDENTS SHOULD REMAIN IN THEIR ASSIGNED TRAINING SPACE UNLESS DIRECTED TO DO OTHERWISE BY THE COACH

 

  • DO NOT WANDER THE SPACE OR MOVE IN AND OUT OF THE GYM WITHOUT DIRECTION FROM THE COACH

 

  • MASKS ARE TO BE WORN AT ALL TIMES OTHER THAN DURING HEAVY PHYSICAL EXERTION (WORKOUTS)

 

  • MASKS MUST BE WORN ON RUNS OR ANY WORK DONE IN PUBLIC SPACE (SIDEWALKS, STREETS, ETC.)

 

  • PHYSICAL DISTANCE FROM OTHER PEOPLE (MINIMUM OF 6 FEET) MUST BE MAINTAINED AT ALL TIMES

 

  • STUDENTS MAY USE RESTROOMS AND MUST WASH HANDS THOROUGHLY (20 SECONDS) BEFORE RETURNING TO THE TRAINING SPACE

 

  • UPON COMPLETION OF CLASS, STUDENTS SHOULD SANITIZE ALL ITEMS TOUCHED BY THE STUDENT AND THEN PROMPTLY EXIT THE TRAINING SPACE

 

WHAT ARE THE RULES ABOUT TRAINING AFTER TRAVELING?

 

  • THE CURRENT CDC GUIDELINES FOR POST-TRAVEL ARE SUMMARIZED AS FOLLOWS:
  • Regardless of where you traveled or what you did during your trip, take these actions to protect others from getting sick:
  • When around others, stay at least 6 feet from other people who are not from your household. It is important to do this everywhere, both indoors and outdoors.
  • Wear a mask to keep your nose and mouth covered when you are outside of your home.
  • Wash your hands often or use hand sanitizer.
  • Watch your health and look for symptoms of COVID-19. Take your temperature if you feel sick.
  • Follow state and local recommendations or requirements after travel.
  • Some types of travel and activities can put you at higher risk for exposure to COVID-19.  If you participated in higher risk activities or think that you may have been exposed before or during your trip, take extra precautions (in addition the ones listed above) to protect others for 14 days after you arrive:
  • Stay home as much as possible.
  • Avoid being around people at increased risk for severe illness from COVID-19.
  • Consider gettingtestedfor COVID-19.

 

We will continue to update our plan for the use of the training space based on updated guidance from the CDC, the Governor’s Office and the County Health Department. We will adhere to the safety standards set forth by these governmental entities to maximize the health and safety of our coaches and our community.

 

Though these procedures may not feel ideal – and they are far from comfortable – we appreciate your full cooperation with us in keeping Oak Park a safe place to work and to train.

 

THANK YOU!

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FRIDAY & SATURDAY’S WORKOUT

OAK PARK OPEN 2020 Workout #3

AMRAP 8:

2 Shuttle Sprints

5 Deadlifts (315/220)

Deadlift:

Level 4 = 315/220

Level 3 = 275/195

Level 2 = 225/155

Level 1 = 185/135

 

I am going to tell you about how you can increase your ventilation and train your body’s reaction to the buildup of CO2. The better tolerance to CO2, the better anaerobic capacity you will receive. Hopefully you will implement this into your physical practice when you are training and take to the breath training we are exposing you to in class.  On Tuesday I had all my classes go through hypoxic and hypercapnic breath work during our warmup on the assault bike. Hypoxic means low oxygen, hypercapnia means high carbon dioxide. I asked all my students to breath through their nose for 60 seconds on the assault bike, then come off the bike and exhale all the air through the mouth and then try to do 10 air squats on one single exhale hold. Of all 24 students – only three was able to squat ten times on an exhale hold after one minute on the bike. 

 

Why is that you may ask yourself? Looks like a pretty simple task if you ask me. But it is not if your body cannot tolerate the buildup of carbon dioxide. This is what happens: 

The body is very sensitive to the buildup of CO2 (Carbon dioxide). If CO2 increases by 3-5mm of mercury, ventilation doubles! Pretty significant number. During physical exercise you produce carbon dioxide. The more you move your muscles the more CO2 you will produce.  If you got a strong response of the buildup of CO2 you breathing is going got be excessive. If your breathing is excessive you are going to cause fatigue to the breathing muscles and you will immediately feel more fatigued and breathless than you should be.  We want to train the brains reaction to the buildup of carbon dioxide so it can tolerate higher amounts of carbon dioxide. The better your body can tolerate carbon dioxide the better your breathing will be. The better your breathing is, the more oxygen will be delivered to the tissue, muscles and organs. Oxygenated tissue will last longer and be less fatigue. In other words, your performance will improve.

 

If you were in the group that did not make the 10 air squats on one exhale hold, that is an indicator that you need to improve your breathing efficiency and work on your BOLT score. To get through tomorrows context of competition and mental toughness you do need to have supporting and functional breathing mechanics. If you cannot – you should be training with the context of practice day. 

 

Best,

Coach Char 

 

Thursdays Workout: 

Assault Bike “30-30-30”

30 Minutes :30 Work :30 Recovery

*Practice: Posture and breathing mechanics.

*Mental Toughness: – Nasal Breathing the entire 30 minutes. – Keep your hands on the handles the entire time.

*Competition: As many calories as you can get while still holding true to “Practice & Mental Toughness”