I am using today’s blog post to address and facilitate further ideation on the topic of injury/pain management. 

Personally, I have had a long history with chronic pain/illness that manifests both physically and psychologically. In my experience, that which is chronic can become so debilitating primarily because what is causing the symptoms is multi-factorial/elusive and, consequently, a foreseeable end to the suffering does not exist. Lately, my left shoulder has been particularly problematic. 

It is because of these factors that it is all too easy to start identifying with the injury/pain. In spite of wanting to be free from it, we get further and further away from conceptualizing ourselves and our experiences in lieu of it. The unfortunate truth: what we resist, persists. Exercising becomes less of being a release or joyous experience and more of an obstacle and/or reminder of the pain/injury.

SO…. WHAT DO WE DO? How do we rise above? 

1. Lean on our coaches and our community to help us to be creative about how we can still move and “get after it” in pain free ways. 

2. Remind ourselves about what we still can do and practice being grateful of that reality. 

3. Educate/re-educate ourselves on pain science. Science has proven that pain can actually be reduced when we have a better understanding of what role pain plays and how the brain process and modulates painful sensations. 

4. Reframe how we think about the role that exercise is playing in our lives. For the time being, exercise may not be able to serve us the way it has previously but that does not mean it cannot take on a new purpose–one that is more fitting with what your mind/body can tolerate. 

5. Practice feeling without judging, without labeling, and without attaching a story. It is the stories of what is and what will always be that keeps us in a state of suffering. Go from “I am ____” to “I feel _____” to “I am aware of feeling _____” 


Tuesday
Competition
A) Movement Capacity: Lunge + HSPU
B) Movement + Work Capacity
      For Time: (25 Minute Cap)
       2K Row
       40 DB Lunges (50/35)
       20 HSPU
       1K Row
       20 DB Lunges
       10 HSPU
       500m Row
      10 DB Lunges
      5 HSPU

Wednesday
Practice
A) Movement Capacity
   6 Rounds for Quality(as a superset):
       6-10 Ring Push-ups, 6-8 Cossack Squats (per leg)
B) Work/Movement Capacity
      FQT: 30-20-10 reps of:
         Curtsey Box Step-ups (12/8)
         Russian Trombone Russian
         KB Swings (12-minute cap)

Saturday Night – Oak Park Holiday Party 7PM-???

 

Monday’s Workout
Practice

A) Breath Capacity
800m Run (Progressive Gears: 1-5)

B) Work/Movement Capasity
MB TABATA This :20:10

Station#1
Lateral MB Throws

Station #2
MB Up and Overs

Station #3
MB Burpess

Station #4
MB Air Squat Holds

 

Tuesday’s Workout
Competition

A) Movement Capacity: 
     Lunge + HSPU

B) Movement + Work Capacity: 
     For Time: (25 Minute Cap)
     2K Row
     40 DB Lunges (50/35)
     20 HSPU

     1K Row
     20 DB Lunges
     10 HSPU

     500m Row
     10 DB Lunges
     5 HSPU

A week from this Saturday is our holiday party! We’re super excited. 

It’s on SATURDAY, Dec 8th, starting at 7pm.

There will be:

*Tacos, tacos, tacos
*Dessert Pot Luck Table (bring or make a favorite hand-held dessert like cookies, cupcakes)
*Open Bar
*Photo Booth
*Dancing
*Couple surprises
*Busby’s after?

Let’s get fancy and party!


Friday’s Workout
Practice

Find a HEAVY 20 REP BACK SQUAT

Monday’s Workout
Practice

A) Breath Capacity 800m Run (Progressive Gears: 1-5)

B) Work/Movement Capacity
MB TABATA This
:20:10
Station#1 Lateral MB Throws
Station #2 MB Up and Overs
Station #3 MB Burpess
Station #4 MB Air Squat Holds

I want to share a quote with you from General James Mattis, USMC:

 

“A physically vigorous life is not incompatible with a contemplative life. The loss of nervous energy into a physical act creates a clarity of thinking.”

 

I find this to be true, especially in those times when the difficulty of the task requires total focus on the work at hand – say, for example, when I am rock climbing or carrying dumbbells around the block during a mental toughness workout. Physical practice can become an almost meditative act, and thoughts or ideas have a curious way of organizing and clarifying themselves during this kind of work. More often, though, it is in the moments after the workout, having physically exhausted myself, that my thinking is most clear. I have heard runners describe something like this, too, though I haven’t personally experienced it while running.

 

Do you find that workouts provide clarity of thinking? Do you intentionally use workouts as a time of contemplation? Or do you just focus on the work and let your mind do what it wants?

____________________

THURSDAY’S WORKOUT

COMPETITION

“The Broomstick Mile” *** Do not underestimate this one! ***

For Time:

With a PVC Pipe (except the mile)

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Squat Cleans

400 meter Run

50 Power Snatches

400 meter Run

 

FRIDAY’S WORKOUT

PRACTICE

Find a 20-rep Back Squat

*** Tanya Bentley will be leading a FREE Breath Class @ 12:00-12:30pm on Friday ***

I attended class Tuesday and it reminded me of where I am at.  The last three months have been focused on yoga, which has been truly wonderful. I’ve gotten more in touch with my body, my emotions and slowing down which always brings me joy. Coming back to find a heavy 3 thruster I found I had more space to move with (hooray), but really had to be conscious of moving fast and getting my hips through. I went where heavy was for today. This is where I am at. I am grateful to have a fully functioning body that allows me to move it in space where I want to. It gives me signals and feedback that I interpret how I will.  I am grateful to have a long history of strength training and I have to continue to practice my speed under the bar, reconnecting with the aggressive power and strength needed to move a heavy barbell. I’m thankful for each opportunity we get to connect, play and grow.


Wednesday’s Workout
Practice

A) Dry Land Swimming
4 Rounds for the Experience:
12/8 cals AB @ 90-95% RPE
3 Breaths
Max distance Farmer’s Carry on breath hold / exhale
Rest coach’s interval
*3 Rounds breath hold as you want, 1 Round breath hold on exhale

B) 8 RFT:
Row cals (20/16)
10 Burpees to target
Rest 2 minutes b/w rounds

 

Thursday’s Workout
Competition

“The Broomstick Mile”
For Time With a PVC Pipe (except the mile)
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Squat Cleans
400 meter Run
50 Power Snatches
400 meter Run

Friendly Reminders

Hi guys! Hope you all had a nice, long, family/friend filled Thanksgiving break! I know I did.

Just wanted to send a couple reminders your way of a few things going on over the next few weeks.

Holiday Party
Date: December 8th
Time: 7pm
Location: Gym
Tacos, dancing, free drinks and a photo booth!!

Holiday Schedule
December 17th through the end of the year, we will be be having a limited class schedule.

Specific dates and times to be announced soon.

2019
There only 36 DAYS LEFT in 2018. That’s 36 days left for you to accomplish any and all last minute goals, that you set for yourself this year. 36 days to try something new. 36 days to do something nice for someone. 36 days to read a new book. But most importantly, 36 days to decide what you want out of 2019. Talk to your coach. We’re here to help you along your journey. 

It’s a new week. Fresh start. Get after it. 


Tuesday – Practice 

A) Movement Capacity: Thruster Find Heavy 3

Thruster = Front squat + OH Press

B) 8 Rounds For Time: (8 MIN CAP)
5 Thrusters (135/95)
50 DU


Wednesday – Practice

A) Dry Land Swimming
4 Rounds for the Experience:
12/8 cals AB @ 90-95% RPE
3 Breaths
Max distance Farmer’s Carry on breath hold / exhale
Rest coach’s interval
*3 Rounds breath hold as you want,
*1 Round breath hold on exhale

B) Work Capacity 8 RFT:
Row cals (20/16)
10 Burpees to Target
Rest 2 minutes b/t rounds

Monday’s Workout
Competition

“Nancy”
5 Rounds for Time of:
     400m Run
     15 OSH (95/65)

Tuesday’s Workout
Practice
A) Movement Capacity: Thruster
     Find Heavy 3

B) Work Capacity:
     8 rounds of: 
     5 Thrusters (135/95)
     50 DU


As the title suggests, this post is a continuation of a blog post I wrote two weeks ago. If you have yet to read that post or need a refresher, start here

In part 1, I discussed how each day of context (situation) at Oak Park has a particular outcome (result) that the context serves. 

Situation Behavior Result
Practice Pace: Slow/systematic; Priority: Task, process, goal oriented LEARN
Competition Pace: Fast/spontaneous; Priority: Outcome, ego oriented TEST
Mental Toughness Pace: Depends on student
Priority: Goal oriented specific to the challenge
CHALLENGE

Our three types of context (practice, competition, mental toughness) are external contexts, meaning they are programmed independent of you and your internal experience. However, you need to also consider your unique, internal context. 

Consider your internal context in terms of past, present, future.

Past: What has your life been like over the past 48 hours? (sleep? mood? food? hydration? social? work?)

Present: What has your life been like over the past 12 hours? (mood? food? hydration? work? social?)

Future: What will your life entail over the next week? (projects? travel? gatherings? deadlines?)

At Oak Park, we WANT you to have autonomy. We WANT your training to support your life outside the gym and NOT hinder it. Therefore, it is imperative that you take into account your internal context in conjunction with the external context of the day, particularly if it is a mental toughness or a competition day. 

The easiest example of this is showing up to class on a competition day after having been out sick for a week. Most people in this situation know it serves them best to forego the external context of competition in support of their internal context of easing back into training by behaving more in line with what would be more appropriate on a practice day. While this concept is easy in theory, it can be VERY HARD in practice. Why? Because of the social psychology. If 95% of the class is getting after the workout in a competition manner, you, too, in spite of your internal context, are tempted to do the same. We are all guilty of this, myself included. That is why this mental skills work of S x B=R is so important: It helps us to protect against falling prey to what has short term appeal and, potentially, long term consequences. Moreover, this type of behavior is the antithesis of Oak Park’s highest context: INTENTIONAL, SUSTAINABLE GROWTH. 

When in doubt of how to approach a workout, ask yourself: what decision/behavior will be most in service of my sustainable growth as a human being? 


Tuesday
Mental Toughness
For time:
800m DB Farmer’s Carry (1/2 bodyweight)
400m DB Front Rack Carry
200m DB OH Carry

Wednesday
Competition
“Thanksgiving Potluck”
FT:
1 x Main Course
2 x Sides
2 x Desserts
(35-minute cap)

Main Course
1 Mile run (1600m total)

Choose 2 Sides from this list:
60 Jumping lunges
60 Split Squat Pivot on 2×4
60 Air squats
60 Mountain climbers (2-ct)
60 Pretty Gonzalez
60 Crab Cakes
(Can be completed in any order, while completing main course)

Choose 2 Desserts from this list:
40 Pullups
40 HSPU/Push Ups
40 Med Ball Up & Over
40 KBS
40 Wall Balls
40 Hungarian Trombones
40 Magic carpets
(Can be completed in any order, once main course and sides are finished)

/

Monday’s Workout
Practice
A) 12 minutes Row for total meters:
1 minute max effort
**Rest: start next round when you can control 7-second inhale & 7-second exhale

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)

Tuesday’s Workout
Mental Toughness

For time:
800m DB Farmer’s Carry (1/2 bodyweight)
400m DB Front Rack Carry
200m DB OH Carry

Thanksgiving Hours:
Wed, Nov 21st – The 12:30pm Class will be the last class of the day
Thurs, Nov 22nd – Closed. Have a great day with your friends/family. Let us know if you do any Turkey Trots or other activities!
Fri, Nov 23rd – Closed.
Saturday, Nov 24th – Back to regular schedule: 8,9, & 10am classes
Holiday Day Party: The party be on Saturday, Dec 8th, starting at 7pm. Tacos! Photo Booths! Dancing! And Open Bar! Save the date, and we look forward to seeing you all dressed up. 

Announcements on the holiday open gym schedule are coming!


Friday’s Workout
RETEST WEEK

“Chelsea”
EMOM 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Saturday’s Workout

Partner WOD
5 Rounds for Time
400 M Run (Together)
40 DB Deadlifts (50/35)
40 Sit Ups
Split the DL/SU as needed, one partner
working at a time.

Sunday’s Workout

TABATA(:20:10) MASH UP

#1 STATIC
4 Min for each(:20:10)
-Side Plank (alternating sides)
-Pallof Split Squat (alternating sides)

#2 DYNAMIC
4 min for each (:20:10)
-Skater Hops
-Kneeling/Standing See Saw Press

#3 BATTLE ROPES
4 min for each (:20:10)
-Kneeling
-Seated

#4 ROTATION
4 min for each (:20:10)
-Up and Over MB throw
-Alternating Weighted Twisting Reverse Lunge

 

Monday’s Workout
Practice

A) 4-6 Rounds for total meters:
1 minute max effort on rower
Rest
Begin next round when you have recovered breath to 7-second inhale & 7-second exhale
(12-minute cap)

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)