In honor of our resident chiropractor and Oak Park member Mackenzie Kolt, we’ll be staging the inaugural New Year’s Day Workout:
The Manitoba Mac“.

Why Manitoba you say….?  Well turns out Dr. Kolt hails from this fridged part of Canada and he wanted a workout that would reflect the harsh conditions.

COLD, WINDY, and COLD!

So, if you want to join in on the “fun”???
Here are the details:
Day/Time: New Year’s Day at 8:00AM 
Location: T26 Short Term Parking Lot & Beach – Directions
The Workout: 20min Beach Workout with Stuff and Fun! 
FOLLOWED BY A OCEAN PLUNGE TO CELEBRATE THE NEW YEAR!!!

Note: Your coaches will send more details to you soon!

 

Some Fun Facts about Manitoba:

The coldest day with windchill in 2019 in Winnipeg was -53 Celsius or -63.4 Fahrenheit.

The average January day is approximately -13 to -22 Fahrenheit.

The polar bear capital of the world is in Churchill Manitoba! They roam wild!

The largest snake den/pit in the world that houses ~ 70000 garter snakes

It’s lake country in the summer, Over 100,000 Lakes.

The northern lights are a common thing. Head north to ‘The Pas’ and see the sky dance every Jan-March.

There are the most curling rinks per capita in the world. We like to Curl! 🥌

Manitoba is the geographical center of North America.

Manitoba is from the Cree language and it means ‘the narrows of the great spirit’


WEDNESDAY

Strength & Power

15 on the 1:15
5 Deadlifts** – You choose the weight!
3 Hang Power Cleans
1 Shoulder to Overhead

**Build weight every 5 Rounds**

Example: Coach Olive Oil
Rounds 1-5: 155
Rounds 6-10: 185
Rounds 10-15: 205

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

Hometown: Chicago, IL
Age: 27
Occupation: Oak Park Coach
When did you first start CrossFitting?: 2010
When did you first start training at Oak Park/CFLA?: August of 2017
Favorite WOD: “DT”
Least Favorite WOD: “Kelly”

Tell us about your sports & fitness background: Prior to CrossFit, I never considered myself much of an athlete. I dabbled in many sports growing up. The two that I was involved in the most were tennis and baseball. During high school, I got into fitness and the world of health/wellness. When I was a senior in high school, I joined the city’s rowing club, and I LOVED that. It was also a great primer to then getting reintroduced to the rowing machine via CrossFit two years later.

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 taking a leave of absence from college due to health complications and thus was back in Chicago. While back in Chicago, I was driving with a buddy of mine and saw this sign that said CrossFit. I somewhat rhetorically inquired what CrossFit was, and my buddy responded saying that a mutual friend of ours was doing it. I was quite fond and impressed by our mutual friend, so I thought if he was doing, I wanted to also check it out.

I think the first “WOD” I was put through involved the rowing machine, pushups, and pullups. Since none of these movements were new to me (unlike anything involving a barbell), I was not that “impressed” nor did I get what was so unique about this CrossFit thing. Therefore, unlike a lot of other first timer stories, my experience was not love at first sight. It wasn’t until 8 months later when I moved to Claremont, CA, to continue my undergraduate studies, and joined a new CrossFit gym close to where I was living that I started to fall in love with the style of training.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Since becoming a user of CrossFit and a coach, I have grown critical of CrossFIt in many different ways. However, unequivocally, CrossFit has changed my life for the better in an infinite number of ways. CrossFit not only broke down so many physical and psychological barriers for me but it also introduced me to the world of paleo nutrition/functional medicine, which has been a game changer for my overall health, and it put me on the path I am today. Music was my first love, and I never considered myself a “sporty person”. However, because of CrossFit, I am finishing up my Master’s degree in sport psychology.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The fact that I can walk on my hands still mind boggles me. My younger brother was a competitive gymnast growing up, and so I grew up believing that handstand walking was his thing and something I’d never be able to do. Handstand walking is one example of the many ways CrossFit shattered so many of my fixed mindset beliefs that I had constructed from childhood.

Please share with us any favorite CrossFit / OAK PARK moments: The first time I came to the gym was in the fall of 2015 to attend Kenny’s Mastery Method coaching workshop. This stands out as a favorite memory because like starting CrossFit in 2010, it has since catalyzed so many other great opportunities in my life.

Any advice for people just getting started? Advocate for yourself. CrossFit/fitness in general should be a means to enhance the rest of your life. If your participation in any way is taking away from your performance and enjoyment of the rest of your life, you need to advocate for yourself, so you can take ownership of what is right for you, your body, and your lifestyle. When in doubt, what is “prescribed” should be a decision made COLLABORATIVELY between you and your coach. Disregard what anyone else is doing.

What are your hobbies, interests and/or talents outside of the gym? I LOVE music. I am a huge John Mayer and Grateful Dead fan. I play guitar, sing, and write my own tunes.


Friday’s Workout
Mental Toughness

“Nutzilla”
For time:
(with a partner)

50 clusters (95/65) share a barbell

then—-

800m Run
40 OPB- shared
50m Fireman’s carry each person

1250m Run
40 OPB- shared
50m Fireman’s carry each person

1mile Run
40 OPB- shared
50m Fireman’s carry each person

 Saturday’s Workout

“Open Prep!”
15-12-9-5-3
Row for cals
OH Squats (95/65)
Over-Bar Burbees
Toe to Bar

Sunday’s Workout

4 Rounds
60 seconds each station
1 min rest between rounds
-Tripod balance
-Lateral box jump up and over
-Russian Twists
-Alt DB thrusters

Monday’s Workout
Competition

8 min AMRAP
3 Strict Chinups
3 Hang Sq. Cleans (135/95)