Squat Stance…Go wider. Yeah, wider than that. Nope. WIDER!!

We want to make sure you guys are keeping your stance wide! By doing this, you place a greater emphasis on your glutes, hamstrings and lower back.

 

THE MUSCLES THAT GET YOU A STRONG SQUAT! 

 

Here are some more benefits to box squatting:

  • You always know how low you’re going. It’s very common for people to start scaling their depth once they start putting on heavier weights, the box will keep you honest.
  • For those that lack mobility and/or motor control, this can help to bring about awareness and improve your squatting mechanics.
  • Squatting on a box breaks the eccentric/concentric chain. This is one of the best ways to develop explosive strength – the ability to exert maximal force in minimal time.

 

On another note, how much rest do we need between sets? Only take 45 to 60 seconds rest between sets and use compensatory acceleration – A training methodology in which an athlete deliberately tries to accelerate the bar throughout the concentric phase of the movement (the upwards phase of a back squat), instead of applying less force to a lift because the load is lighter. Essentially, be as explosive as you can coming out of the bottom!!

 

The takeaway from this: An athlete must be able to generate a combination of the two, FORCE = MASS X ACCELERATION. For example, when the load is heavy, there will be an increase in muscle tension and resistance. The same applies when an athlete is using a lighter load, but is moving the weight with a higher acceleration. 

 

So, if you feel the box squat weight your using in our programming is light, be more explosive and lift it faster. This is necessary in order to elicit the same amount of force needed to lift HEAVY ASS WEIGHT!

 

Oh, and make sure your squat stance is WIDE!

 

That is my rant on BOX SQUATS 🙂

HAPPY SQUATTING 

Resources:

https://www.t-nation.com/training/squat-900-pounds

What is Compensatory Acceleration Training and how can it help you get stronger?


 

Tuesday – Practice

A) 5 Rounds on the 2:00
10 DBall Sumo Deadlift
Max Effort T2B

B) AMRAP 12
250m Row
7 SA DB Hang Clean L(45/30)
7 SA DB Front Squat L
7 SA DB Hang Clean R
7 SA DB Front Squat R


Wednesday – Competition 

15 Minutes – 1RM TGU

Rest 5 Minutes  

“Tear Down That Wall”
4RFT
25 WB PP (20/14)
25 WB Sit up

 

http://

ApprenticeIntro_Feb2019 from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) EMOM 12
     3 Position Snatch

B) Box Squat

C) AMRAP 8
     16 squats
     2 muscle ups 

Tuesday’s Workout
Practice

A) 5 Rounds on the 2:00
     10 DBall Sumo Deadlift
     Max Effort T2B

B) AMRAP 12
     250m Row
     7 SA DB Hang Clean L. (45/30)
     7 SA DB Front Squat L.
     7 SA DB Hang Clean R.
     7 SA DB Front Squat R.

Hi friends, 

In next Thursday night’s blog there will be a Google-doc link to sign up to participate, if you so choose, alongside Alyssa in one or a couple or a few workouts at any hour of the day or night during her epic 30 for 30. We encourage everyone to participate if just to get to know other people in the gym you wouldn’t normally see.

Have a great weekend.


Friday’s Workout
Practice

A) Monkeying Around

B) Find a heavy 3-rep Squat Clean Thruster

C) 8-10 RFQ:
Unbroken Chest-to-Bar Pull-ups
Rest :30 between sets

D) 5 RFQ:
33 Double Unders
11 Thrusters
(7-minute cap)

Saturday’s Workout

4 RFT:
Run 400m
12 Deadlifts (225/155)
12 Box Jumps (24/20)

Sunday’s Workout

Overhead Press/Horizontal Pull Strength

A1: Alternating Bent Over Row v1
A2: Tall Kneeling Strict Press v1

B1: Alternating Bent Over Row v2
B2: Tall Kneeling Strict Press v2

MovNat Obstacle Course

-Balance
-Crawling
-Hanging

 

The Run Class has been very popular since we added it to the schedule last year, and starting next week there will be some changes in the schedule and location of the run class to give more people more opportunities to take their fitness outside.

Beginning next week, the Run Class will meet on Wednesday mornings, 6:30-7:30am, at Palisades Park (Ocean Blvd. & Montana Blvd.) – this is a change from the current Tuesday morning time slot. Additionally, Run Class will meet on Saturday mornings, 8-9am, at Westridge or Sullivan Canyon (alternating) – this class will replace the Thursday evening class. We have some amazing run coaches and we are blessed to have year-round access to beautiful outdoor locations – whether you are a seasoned runner or a novice or you’re one of those people who “hate running” I guarantee you will find value in our Run Class. Come out and join us!

______________________

THURSDAY’S WORKOUT

MENTAL TOUGHNESS

“The Clint”

7 Rounds for total Goblet Squats:

1 min Box Lateral Up & Overs

1 min Lateral KB Swings (24/16)

1 min Battle Rope

1 min Goblet Squats (24/16)

1 min Rest

 

FRIDAY’S WORKOUT

PRACTICE

A) Monkeying Around

     Gymnastics Pulling Strength Work

B) Find a heavy 3-rep Squat Clean Thruster

C) 8-10 RFQ:

     Unbroken Chest-to-Bar Pull-ups

     Rest :30 between sets

D) 5 RFQ:

     33 Double Unders

     11 Thrusters

     (7-minute cap)

It was my yoga coach, 30 years ago, who first told me to shut my mouth.

The benefits of nasal breathing:

  • The lungs actually extract oxygen from the air during exhalation, in addition to inhalation. Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.
  • When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased, which can result in dizziness or even fainting.
  • Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.
  • Breathing through the nose forces us to slow down until proper breath is trained; therefore, proper nose breathing reduces hypertension and stress  It also helps prevent us from overexerting ourselves during a workout.
  • Our nostrils and sinuses filter and warm/cool air as it enters our bodies.
  • Our sinuses produce nitric oxide, which, when carried into the body through the breath, combats harmful bacteria and viruses in our bodies, regulates blood pressure and boosts the immune system.
  • Mouth breathing accelerates water loss, contributing to dehydration.
  • The nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
  • The increased oxygen we get through nasal breath increases energy and vitality!

Credit: © 2019  GAIAM  & Image: misesuk.org


WEDNESDAY – PRACTICE

6 RFQ: :40:20

Minute 1: 10 OHS
Minute 2: 8-24 Cal Row
Minute 3: 3-10 Strict Pull Ups
Minute 4: 8-24 Cal Ski
Minute 5: REST


THURSDAY – MENTAL TOUGHNESS

“The Clint”
7 Rounds for total Goblet Squats:
1 min Box Up & Overs
1 min Lateral KB Swings (24/16)
1 min Battle Rope
1 min Goblet Squats (24/16)
1 min Rest


 

When someone asks you what do you do, how do you respond? I’ve come to learn that answering this question is tricky for many. As for myself, when I talk about coaching strength-conditioning, movement, and/or fitness, these terms, for many, are self explanatory. In contrast, when mentioning sport/performance psychology, this often requires more explanation. 

Speaking of which, many of you may not know that I studied psychology as an undergrad, and then I began graduate school in 2015 to complete my master’s in sport psychology and a master’s in business administration (MBA). As a matter of fact, the reason I moved to Santa Monica at the end of the summer of 2017 was to do my fourth and final internship in sport psychology for my master’s degree at Oak Park. About a year ago, I took my oral exam and completed the sport psych degree, and I am at the tail end of finishing up my MBA. 

All this to say that if you are interested in mental skills (mindset) oriented coaching, let me know and we can very much go down that rabbit hole. As you are all well aware, there is no question that mental attributes will be developed through a physical practice, especially physical tasks that test one’s will to endure in spite of the onset of fatigue. But do not confuse this with mental training. This is mental training adjacent but not mental training in which the mental training is the core focus.

What would mental skills coaching with me look like? I’m glad you asked…


Tuesday
Competition
“Hot off the DEVIL’s PRESS”
A) AMRAP 6:
6 Push Press (115/85)
6 Burpees (lateral over the bar)
6 HSPUs
REST 6 Minutes
B) Devil’s Secret

Wednesday
Practice
6 RFQ:
:40:20 
1: 10 OHS 
2: 8-24 Cal Row
3: 3-10 Strict Pull Ups 
4: 8-24 Cal Ski
5: REST

 

http://

Trust from Kenny Kane on Vimeo.

 

Monday’s Workout
Practice

A) 5 Rounds :30 :30
Ring Ab Roll-Out

B) Box Squats

C) 3 RFQ:
20 Kipping pull-ups
60 D-ball Static Hold
———
Final round includes1 max distance D-ball carry

Tuesday’s Workout
Competition

“Hot off the DEVIL’s PRESS”

A) AMRAP 6:
     6 Push Press (115/85)
     6 Burpees (lateral over the bar)
     6 HSPUs

REST 6 Minutes

B) Devil’s Secret

You guys, we haven’t done an athlete profile for a while, but we have a great reason for starting them back up. Alyssa Parker has been a member at the gym since 2013, and some of you may know her as arguably one of the most powerful athletes at the gym. But we realize that because she usually works out at 6am, many of you might not know her well at all. 

We want you to get to (re)know her better because starting Saturday, Feb 23rd, Alyssa’s 30 for 30 Event will pop off! What’s 30 for 30, you ask? It’s when a crazy person who turns 30 years old wants to do a marathon of workouts. Every hour on the hour for 30 hours straight Alyssa will do a workout. Zach Goren did this a few years ago and it ended up being an amazing community event. Members of the gym came at all hours of the day and night to do one or three workouts with Zach, which was incredibly bonding. We hope to have the same bonding experience during Alyssa’s 30 for 30!

Next week, I’ll post a sign-up sheet to join Alyssa for workouts. It’s pretty thrilling to do a workout at 2am. And the event has been known to include a dance session in the wee hours of the night. We’d love for anyone and everyone to come out to play during the event. Look for the sign up sheet.

 

Alyssa Parker

Hometown: America’s Finest City– San Diego, CA

Age: 30 (ouch)

Occupation: VP of Real Estate
When did you first start CrossFitting?: June 2012
When did you first start training at Oak Park/CFLA?: Nov 2013
Favorite WOD: “Kelly” or “DT”

Least Favorite WOD: “Cindy”

Tell us about your sports & fitness background: 

Sports have always been a huge part of my life. I was involved in everything from street football with the boys and morning surf sessions with my dad to organized sports like soccer, softball, and volleyball. As most of you know, I ultimately landed on softball and pursued that very heavily from a preteen through college. After playing softball at Dartmouth, I’ve basically been in search of anything that would fill the void I felt from being a former D1 athlete. Fortunately for me, I found CrossFit 7 years ago and never looked back. These days I dabble in casual 50 mile ultra marathons and play coed flag football, but CrossFit remains a staple in my life.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

I was working in Scottsdale and at the time, my workouts consisted of lots of cardio at the gym and training for random half marathons. For weeks, one of my coworkers was coming in super sore and wouldn’t stop talking about this new CrossFit gym she joined.  Me being me, I was intrigued and joined her for a weekend workout at the gym. The programmed WOD happened to be Fight Gone Bad and I absolutely loved it. The gym was packed with members that day and the energy was so electric. The workout was tough, but doable–mostly it was nice to be around and compete with like-minded people again. I was hooked and signed up for an unlimited membership immediately.

 

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? 

Working out has always been a part of my life. Before CF, I focused mostly on cardio, hardly stretched/mobilized, and ate healthy but didn’t think too much about it. Post joining CF, I would say mindfulness was the biggest change. I have a better balance with working out. I stretch ALL THE TIME. I pay attention to what food I am putting into my body (especially those weekly boxes of cookies). Most importantly, I am a lot stronger! 

 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

Not only did CF fill the softball sized void in my heart, but well beyond the fitness and physical improvements, it unexpectedly led me to some of my best friends. Post college it was really hard finding new friends in the “real world.” I moved around a lot of work for a few years and never felt at home anywhere. Once I joined CrossFit, specifically former CFLA, I found my people. I have CFLA/Oak Park to thank for introducing me to my LA family. Traveling adventures and ultra marathons with Niki. Flag football and other less PG escapades with RyRy. Weekly dinners with Cerussi and his family. I wouldn’t even be at my current job of 4 yrs without Doss! My whole world is different because of the community of crossfit and CFLA/Oak Park.

Please share with us any favorite CrossFit / OAK PARK moments: 

-1st year Catalina 50 miler– a bunch of CFLA/Oak Park members came out to the island to support us.

-Banding together during the Whole Life Challenges

-Saturday morning Open workouts and competing in teams

– Zach’s 30 for 30!

-Anytime the coaches play Taylor Swift for me during class

 

Any advice for people just getting started? 

Show up regularly. Consistency is key. And remember nothing is as hard as it seems in the moment.

What are your hobbies, interests and/or talents outside of the gym?

We’re supposed to have interests outside the gym?? Just kidding– sort of. I enjoy watching movies with and learning about all the latest pop culture goss from my mini-me/sister. Drinking wine with my ladies. Watching football on Sundays. Surfing in the summer. Hanging with my dog, Riley. And generally obsessing about all things Taylor Swift and Dartmouth.


Friday’s Workout
Practice

A) Leg Strength
Weighted Reverse Lunges

B) For Maz Thrusters
3 Rounds on the 8:00
Adv: 24 Cals Ski + Max Thrusters
Int: 18 Cals Ski + Max Thrusters
Beg: 12 Cals Ski + Max Thrusters
(2-minute cap per round)

Saturday’s Workout
BEACH WOD
(Forecast permitting)
Meet at Palisades Park
(Ocean and Montana)

Sunday’s Workout
3 Rounds :90 :30
Weighted rope pulls
Assault Bike for Cals
Rotational MB Throws (R/L)

Monday’s Workout
Practice

A) 5 Rounds :30 :30
Ring Ab Roll-Out
B) Box SquatsC) 3 RFQ:
20 Kipping pull-ups
60 D-ball Static Hold
———
Final round includes1 max distance D-ball carry

“One cannot enjoy doing the same thing at the same level for long. We grow either bored or frustrated; and then the desire to enjoy ourselves again pushes us to stretch our skills, or to discover new opportunities for using them.” – Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience

 

It is the intention of our coaching team to program group classes that continually challenge you. The programming is meant to stimulate your growth and development, to allow you new opportunities to develop and test your skills. It may sometimes feel confronting when the new tasks challenge your beliefs about your current capabilities, but please understand that what we do, we do with great intention. None of the programming is for the purpose of leaving you annoyed, frustrated, or board (get it?).

 

If you ever feel like you’re bored or frustrated with your physical practice, please talk to your coach! We want group class to be a compelling physical experience, and if we aren’t fulfilling that commitment we want the opportunity to demonstrate to you that we can do better.

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) Box Squats

B) For Quality Reps (“FQR”):

     5 rounds on the 3:00

     1:00 Toes to Bar / Plank

     1:00 D-Ball Carry

     1:00 Rest

FRIDAY’S WORKOUT

PRACTICE

A) Leg Strength:

     Weighted Reverse Lunges

B) For Total Thrusters:

     3 Rounds on the 8:00 (2:00 work / 6:00 rest)

     Advanced: 24 Cals Ski Erg + Max Thrusters

     Intermediate : 18 Cals Ski Erg + Max Thrusters

     Basic: 12 Cals Ski Erg + Max Thrusters

***NOTE: Coach Matt will be leading a FREE 30-minute Performance Breath Class at 12:00pm on Friday***

 Isn’t that a great question?  I’m here wondering what to cook for dinner and I love cooking (most of the time). Ok, I love eating.  When I’m in doubt and want a quick and healthy dinner I have a couple go to’s. 

Vegetable coconut curry

This is usually a mix vegetables I have on hand. Which might be onions, carrots, broccoli, peas, maybe cauliflower, mushroom and or zucchini. It’s either use what I have in the fridge or go to the store to get some more ingredients. Then I’ll take some coconut oil, sauté the onions, add the spices, usually some mix of curry powder, cumin, ginger, ground fenugreek, crushed red peppers, garlic powder, maybe paprika and salt. Cook for a bit, add coconut milk or cream then add vegetables and cook until my desired doneness.  Most of these turn out amazing. Serve with rice, quoina or whatever you want by its side.

 

Lentil vegetable soup

Grab a pot, add mirepoix, add some rinsed whole lentils, tomatoes, garlic and depending on my mood different seasonings like Bay leaf and pepper. Cook for bit on low, add in vegetables that don’t need super long cooking time carrots, zucchini, kale and Voila. Winter hearty winter soup.  Finally add salt at the end and enjoy. And if the timing is right I’ll serve with some sourdough bread.

 

When cooking I’m always trying to add as many colorful vegetables as possible to get varied nutrients and they just taste good. And when I’m kinda cooking I’ll just make a salad, scramble or fry up and egg, or at my laziest at home, carrots, olives, hummus and tomatoes. 

What are you making for dinner? 

 

And don’t forget: This SATURDAY OP classes 8am, 9am and 10am are meeting at Ocean and Montana! Be there or be square


Wednesday’s Workout
Competition

CF Games Open 11.2
AMRAP 15:
9 DL (155/100)
12 Push Ups
15 Box Jumps (24/20)

 

Thursday’s Workout
Practice

A) Box Squats

B) FQR 5 rounds on the 3:00
1:00 Toes to Bar / Plank
1:00 D-Ball Carry
1:00 Rest