The CrossFit Games have changed significantly in the last couple of years as CrossFit HQ has shifted its focus from the spectacle of competing for the title “Second Fittest Man on Earth after Mat Fraser” to the global health crisis of chronic disease. One of those changes  is coming soon…the CrossFit Games Open begins next week. If you want to compete in the events, the Saturday morning workouts (regular class times) beginning on October 12 and running through November 9 will be the CrossFit Games Open workouts. If you are interested in signing up to make your participation official, you can sign up here

 

Things at Oak Park have changed (less drastically) in the last couple of years, and more specifically will change beginning next week. Thursday night’s 7:30pm Mobility & Recovery class is going to change. “Change to what?” you ask? Well, ask your coach. It will be an opportunity for you to come in and work on specific goals under the guidance of a coach. That could mean a lot of things, from picking up a workout you missed in the week or working on weaknesses. Really, it can be anything that you and your coach together decide upon. What it will not be is “open gym.” It will be a class, you will need to sign in for it, and I will not let you sign in and do anything unless I’ve been assured by you that you and your coach have had a conversation about whatever you are going to work on (which might even be an Open workout!).

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) Front Squat

     6×5 @ 83%

B) 21-15-9

     Deadlift

     Row (cals)

     Wall Balls

 

FRIDAY’S WORKOUT

COMPETITION

AMRAP 5

10 Cal Row

5 Deadlifts (315/220)

— Rest 2 Minutes —

AMRAP 5

10 Cal Row

5 BMU

— Rest 2 Minutes —

AMRAP 5

10 Cal Row

5 Lateral Burpees

— Rest 2 Minutes —

AMRAP 5

ME Cal Row

Score = Total Reps

I’ve been having this conversation with few students lately. It’s about how they feel when they come to a 6am class. Most have noted, they don’t feel like a supple leopard. It’s like their bodies aren’t ready for movement at that hour. So, what’s a student to do?

Your body does take a bit of time to wake up. But what if you don’t have more time? Like you just can’t wake up any earlier. (your likely chained to your bed at that hour). My first word of advice is get yourself enough quality sleep.  Take look at how many hours you are getting now, see what happens when you get more sleep.(start small- go to bed 5 or 10min earlier) Take some steps to improve your quality of sleep and up your sleep hygiene. (Black out shades, cold room, mouth tape). Also look at your bedtime routine. (electronics out of bedroom, taking time off electronics before bed, tea, reading or nighttime ritual) 

How about some breath work to energize you? You could take a few minutes in bed, even before getting out of bed and start to up regulate your body. (more breath in than out)  A bit of yoga in the am? Pair that breath with movement (could be a 5 min flow) to wake things up, sun salutation anyone? 

If your only option is to come at 6am and your body is not responding how you would like it to, first off try something I mentioned earlier. Next, be kind to your body, the compassion you have for it can be helpful and even allow it to do more. Remember all of this is a practice which requires constant reflection. 

See you in the am!


Wednesday’s Workout
Practice
A) Russian Dips 3 x 8

B) AMRAP 8
16 Push Press
16 Pistols
–Rest 2–
AMRAP 8
6 Box jumps
12 Burpees

Thursday’s workout
Practice
A) Front Squat 6×5 @ 83%

B) 21-15-9
Deadlift
Row
WB

What does it mean when you hear someone talking about their ‘strength ratios?’ It means that they’re interested in being a BAD A$$ MOFO or they simply want to know their ideal strength levels between lifts. Either way, this is important in keeping your body healthyand reducing the risk of injury. Let me explain. 

Popularized by Charles Poliquin, ideal strength ratios are presented as the following:

Reference List: Back Squat

Bench Press: 75% of Back Squat
(Powerlifting) Deadlift: 120% of Back Squat
Strict Press: 45% of Back Squat 

To be clear, I would recommend referring to either your 3RM or 5RM, as your 1RM can vary by quite a bit from day to day. With that said, I’m going to go against my own word and use an 1RM (for this example), from an athlete I know quite well. This athlete has tested the above multiple times and has sufficient amount of data to feel confident in using their 1RM. Thus, being able to compare ideal strength ratios between lifts. 

Reference List: Back Squat – Current 1RM 270 pounds

                       Ideal                                                    Current 1RM                       
Bench Press:  75% of Back Squat                         150 pounds (55% of Back Squat)
(Powerlifting) Deadlift: 120% of Back Squat       330 pounds (122% of Back Squat)
Strict Press: 45% of Back Squat                            100 pounds (37% of Back Squat)

As you can see, this athlete is balanced between their squat and deadlift. Another way to look at it is, this athlete is balanced between their quads & hips/lower back. If this athlete’s deadlift was, let’s say, 270 pounds, then I would have this athlete work on strengthening their hips/lower back to prevent injury down the road. 

Real quick, CONTEXT, this athlete isn’t a ‘powerlifter.’ Their primary exercise is CrossFit. Also, this athlete is a female where most of the time, upper body strength is a primary weakness and needs work. I’m NOT saying females aren’t strong, so back on up!! But, as you can see, her Bench Press and Strict Press could use some work.

 

Every athlete is different! Your training age, consistency, and even your levers can play a huge role in your percentages. Lifting is a process, that takes time, but is completely worth it. 

 

Learn what your strength ratios are and become a BAD A$$ MOFO! Your body will thank you!! 

 

 


 

Tuesday’s Workout – Practice

POWER & SPEED!

A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Jerks

B) 15*12*9*
DB Snatches
HSPU
200m run*

Wednesday’s Workout – Practice

A) Russian Dips 3 x 8

B) AMRAP 8
16 Push Press
16 Pistols
–Rest 2–
AMRAP 8
6 Box Jumps
12 Burpees

 

The coaches are usually required to read books either for professional development or to inspire us to view human movement in a new or deeper light. The last book we read was Natural Born Heroes, which was a fascinating, albeit detailed, account of how everyday Cretans and a group of Resistance fighters led Nazis on a goose chase around Crete during WWII not allowing Nazis to advance to Russia; that advancement would have changed the outcome of the war and probably much more. Though that’s the framework of the book, below the surface the book is about athletic prowess and humans’ instinctual ability to do extraordinary things with our bodies. “Every ordinary person has a touch of the godly.”

I am also reading a few books having to do with an upcoming intensive, continued yoga teacher training.

I hadn’t read any fiction in a long time — until recently. It had been even longer since I’ve devoured a book, but Circe has me riveted! It’s based on the Greek mythology of Circe a goddess, witch, and daughter of Helios (god of the sun). The author brings the story to life, taking liberty to fill in the sparseness of the original myth with vivid detail giving the story such dimension I feel I’m truly privy to the thoughts of a goddess. 

WHAT ARE YOU READING?


Friday’s Workout
Competition

“Shot-Skis”
In Pairs
2 Rounds of:
2:00 Ski Erg for Max Cals
2:00 10ft Free Thows for Max score

Saturday’s Workout

BEACH WORKOUT! Meet at Montana & Ocean

Sunday’s Workout

24 mins Total (alternating between iso, strength and conditioning piece)
Iso (MENTAL TOUGHNESS) 8x, Strength (PRACTICE) 8x, Conditioning (COMPETITION) 8x

1: Iso (30-45 seconds)
*Can pick two

Wall Sit
Hollow Body
Superman
Bottom of the Lunge
Side Plank
Bottom of the Pushup

2: Strength (3-5 Reps)
*Can pick two

Sumo Deadlift
Weighted Chin Up
Strict Press
Bench/Floor Press
Back/Front Rack Reverse Lunges
SA Bent Over Rotational Row

3: Conditioning (30-45 seconds)
* Can pick two

Assault Bike
Ski Erg
Row
Step Ups
Rotational Med Ball Slams
Sit to stands

Monday’s Workout
Competition

Franklin Hill 6 on the 6:00

 

On Saturday, we will be hosting the Art of Breath clinic for the third consecutive year. Saturday morning classes will not be held at the gym. Instead, classes will meet at the regular times, but will meet at the Bluffs at Ocean & Montana.

If you are interested in attending the clinic, you can sign up at this link. Use the code AoB40 for 40% off!

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) “Nacho Libre”

     3 RFQ:

     8-12 Front Foot Elevated Rev. Lunge (each side)

     8-12 Half Kneeling Single-Arm OH Press (each side)

B) FQT:

     21-15-9

     Assault Bike (cals)

     Power Snatch

FRIDAY’S WORKOUT

COMPETITION

“Shot-Skis”

With a partner, 2 Rounds of:

2:00 Ski Erg for Max Cals

2:00 Free Thows for Max score

In 2018, the Oak Park Coaches we fortunate to have been apart of XPT’s, very first certification course. If you are unfamiliar with XPT, aka. Extreme Performance Training, it’s a lifestyle that encompasses three basic principles: Breath – Move – Recover.

Sound familiar 🙂

Coach Kenny Kane has been working with their founders: Gaby & Laird for some years now and in that time, a mutual collaboration has helped both our teams refine our various methods and best practices.  To that point, Oak Park’s methodology of: Intentional – Sustainable – Growth, is a perfect fit with XPT. 

We are constantly offering our members “intentional” exposures that are unknown and challenging. We are mindful of the variables: load, frequency, duration and complexity so your time with us and beyond is “sustainable”.  And sure, there’s potential for change, but can actual “growth” happen, as a result from those exposures?

With that, I invite you to our XPT WorkShop on October 13th, 9-1PM at a private residence in Pacific Palisades.

RSVP is easy, just email us at:

INFO@OAKPARKLA.COM 

If you have any questions or concerns about the exposures, contact your Oak Park coach!


WEDNESDAY – MT

For Challenge to Complete

200m Run

20 Burpees

400m Run

40 Wallballs 20/14

600m Run

60 DU

800m Run

80 Situps

600m Run

60 DU

400m Run

40 Wallballs 20/14

200m Run

20 Burpees

 

Soft Cap 38 min Cap 40min

THURSDAY – PRACTICE

A) “Nacho Libre”
3 RFQ:
8-12 Front Foot Elevated Rev. Lunge (each side)
8-12 Half Kneeling Single-Arm OH Press (each side)

B) 21-15-9
Assault Bike
Power Snatch

Oak Park Community, allow me to elaborate on yesterday’s video regarding my transition to a new chapter of my professional journey.    

Some of you know, some of you may have forgotten, and some of you don’t know that when I originally moved out to Santa Monica and started coaching here at Oak Park in the fall of 2017, it was solely in the context of providing performance psychology consulting as a part of my 4th internship to complete my master’s degree in Performance Psychology. Given that I have been coaching CrossFit since 2011, it was then a relatively seamless transition back into coaching fitness at the beginning of 2018 here at Oak Park. Part of what made it so seamless is that, unequivocally, the team of coaches at Oak Park are the best group of people I have ever had the pleasure of working alongside.

The past two years have not been without their struggle as I juggled coaching with finishing up both my Master’s in Performance Psychology and my MBA, but it has been such a privilege and honor to be a part of this Oak Park community both as a coach and, especially, as a student. Let me underscore again how much my fellow coaches here at Oak Park mean to me: Other than Oak Park, I have coached at four other gyms, and, at those other gyms, I was similarly fortunate to become good friends with those I coached with. However, never did I respect any of those coaches professionally nor care to learn from any of those coaches like I genuinely do with my fellow coaches at Oak Park. Moreover, it has been so great to regularly coach a community of students that continue to grow their willingness to embrace an ever evolving menu of items that we, as coaches, are inspired to cook up for you in order to fulfill our promise of supporting your intentional, sustainable growth both inside and outside the gym. 

Therefore, it is not without some sadness that after October 4th, I will no longer be coaching at the gym during the week. Nonetheless, I am very excited and ready for this next chapter of getting to coach people outside the gym space and, for a period of time, doing less physical coaching, and a higher frequency of mental performance coaching. 

I have been hired by Higher Echelon to be one of three Cognitive Enhancement Coaches working with LAX Airport’s Transportation Security Agents. Long story short: The government has been unhappy with how the TSA has been performing. In response to this, a company by the name of SAIC conducted a pilot study utilizing performance psychology interventions with a sample size of TSA to see if their performance improved, and it did! Therefore, the government has contracted with Higher Echelon and SAIC to have Cognitive Enhancement Coaches in 8 major airports across the United States working with the TSA to improve their ability to best access and utilize their skillset to get their job done efficiently and effectively, particularly while under pressure.

W/ so much love and gratitude for Oak Park, I embark on this next chapter…


Tuesday
Practice
A) Front Squat 7×5 @ 80% of 3RM
B) 4RFQ
:30 DBall Hold (Rx+ with singing!) :
30 WuTang DBall Push Ups
:30 10m Shuttle Sprints
:30 Rest

Wednesday
Mental Toughness
For Challenge to Complete:
200m Run
20 Burpees
400m Run
40 Wallballs 20/14
600m Run
60 DU
800m Run
80 Situps
600m Run
60 DU
400m Run
40 Wallballs 20/14
200m Run
20 Burpees
   *Soft Cap 38 min/Cap 40min

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Monday’s Workout
Practice

A) Bulgarian Banana Split Squats
     6x :30 :30 (3 per side)

B) Rowboat Hingers & Hipsters
     4x Supersets

C) AMRAP 12
     250m Row
     6 (per arm) Single Arm Floor Press
     16 (alt) Dynamic Lunge Jumps

Tuesday’sWorkout
Practice
A) Front Squat
     7×5 @ 80% of 3RM

B) 4RFQ
     :30 DBall Hold (Rx+ with singing!)
     :30 WuTang DBall Push Ups
     :30 10m Shuttle Sprints
     :30 Rest

 


Friday’s Workout
Practice

A) Trash Panda Complex
7-5-3

7 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
3 Push Jerks
2 Thruster

B)
AMRAP 5
5 Burpee Box Jump
5 Burpee Pull Up

Sunday’s Workout

5 RFT
3 Rope Climbs
6 Pullups or Bar Muscle Ups
9 Cal on As Bike or Ski Erg
12 Reversed Lunges with KB

Monday’s Workout
Practice

A) Bulgarian Banana Split Squats
6x :30 :30 (3 per side)

B) Rowboat Hingers & Hipsters
4x Supersets

C) AMRAP 12
250m Row
6 (per arm) Single Arm Floor Press
16 (alt) Dynamic Lunge Jumps