The Park and Trails are Calling!
The Updated Weekly Run Class Schedule: 

  • Wednesday’s 6:30AM – Ocean Ave. & Montana
  • Saturday’s 8:00AM – Alternating between: Westridge Trail Head and Sullivan Canyon Trail Head

I dare you to Bookmark the LINK to the Run Class Programming for more info!

P.s. Will miss those Thursday evening light shows!


WEDNESDAY – PRACTICE

A) Ski Erg -Sprints for:
max wattage
max calorie
max 500m pace

Then…

-21 Cal for time

 

B) Weighted Pull-up
Build to a heavy 3

 

C) 4RFQ :60:30

Weighted Squat/Lunge Complex

C2B Pull-ups (3 sets)


THURSDAY – COMPETITION

Franklin Hill
“Up Over Around and Up”
2 Rounds on the 15:00

 

Alyssa’s 30 for 30 is only a couple weeks away! And I want to keep encouraging your guys to come out and support her and her cause the ZGiRLS. ZGiRLS is a mentoring program for the development of youth female athletes (See video). Founded by Olympic and NCAA athletes, ZGiRLS has helped over 1,200 girls across the country build the confidence they need to chase down their dreams.

Even if you don’t know Alyssa well, come out and play with other members of the community. Get to know them and her better because she’s pretty cool. (Though she may be kinda tired from the crillion workouts to socialize much.)

Here is the 30 for 30 sign up sheet. Put your name next to the workout(s) you’d like to do in support of this event. There is no limit to the amount of workout buddies so even if all the given spaces are filled, know that you’re welcome to still come. We just wanted to get a good idea.

Here is the link to her fundraiser for ZGiRLS. Though she is doing the 30 for 30 in honor of her 30th birthday, she wanted to use it as an opportunity to raise money for this great cause that’s she’s so involved in. You can give any amount — it all helps. I’m giving $30, a dollar for each workout she completes. I have no doubt she’ll complete all 30!


Friday’s Workout
Competition

For Time:
Assault Bike Cals (30/20)
30 D-Ball Ground to Over Shoulder (100/70)
30 Burpee Box Jump Overs (32/24)
Assault Bike Cals (30/20) (10-minute cap)

Monday’s Workout
Mental Toughness

FT – NAF
400m Run
30m OH Plate Walking Lunges (45/25)
800m Run
30m OH Plate Walking Lunges
1 mile Run
30m OH Plate Walking Lunges (30-minute cap)

It’s needed all the time.. or I should say, life might flow a bit better while practicing patience. Patience is something I feel I’m always trying to work on and it’s needed in all areas of life. It’s the ability to be calm and delay gratification. It’s understanding there is a right time and place for everything. I’ll share just a few opportunities that I get to practice patience in my life. Standing in the grocery store line that just won’t move, call in some patience.  Waiting for the Verizon people to arrive during the 8-2pm window they gave me, call in some more patience. Coaching adults and children as they learn new skills, patience wins again. Olympic lifts like the clean and snatch, call in patience so I don’t pull early. Muscles ups, yep, patience again, as my arms like to do the muscling that my hips should be doing. It’s really all over.

As we move our way through this cycle I encourage you to see where patience might be a skill in the gym, be it in a movement, a workout or the entire class. Patience is something that can give us more peace of mind. Instead of getting frustrated or angry when things don’t work out how we wanted, we can find some calmness in waiting for the right time for things to happen. We have to chose patience as we move through life in the time of instant gratification. 


Wednesday’s Workout
Competition

A) 1-Rep Max TGU (15 minutes)

Rest 5 minutes

B) “Tear Down That Wall”
4RFT:
25 Med Ball Push Press (20/14)
25 WB Sit-ups

 

Thursday’s Workout
Practice
A) EMOM 15:
Min 1: Strict Pull-ups (single set)
Min 2: Core/Midline
Min 3: More Core

B) 5 Rounds for Consistency:
:60 Ski Erg
:60 DB Thrusters
:60 Double Unders
:60 Rest

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

 

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


 

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

 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

Restorative Yoga is often perceived as a yoga after-thought. We pat ourselves on the back if we even make a regular yoga class so when our schedules are full and time is tight, the thought of making a restorative yoga class might not be on our minds.

Some of you might not know what restorative yoga is let alone have ever practiced it.

Jillian Pransky, director of Restorative Therapeutic Yoga teacher training for YogaWorks and the teacher I will be taking a 3-Day Restorative Training Intensive in March, believes that restorative is an advanced practice, far from an after-thought.

“Restorative yoga uses long-held, supported resting poses to create the conditions for us to cultivate the skill of conscious relaxation and most importantly to release unnecessary habitual tension in the body and mind. It’s a little bit closer to a meditation practice than a movement practice. Restorative yoga is about, How can I let my body and mind unwind? How can I do less?”

This is a mere scratch of the surface of what Restorative Yoga is and what it can do. And we will be exploring an introductory practice for a special, one-time (for now) Restorative Yoga Class at the gym.

Join us on Sunday, January 27th at 5pm. All levels are welcome. Members of the gym and friends and family of the gym members are welcome. The class will be donation-based with no pressure of an amount. PLEASE sign up on the sheet so I have an idea of how many props we’ll need.


Friday’s Workout
Mental Toughness

“Barf City”
For time:
50 RKBS (32/24)
100 DUs
2K Row
2K Run (small & big loop)
100 DUs
50 RKBS

Sunday’s Workout

150 KB goblet Squats
Every break, complete the following 3 pull ups 6 burpees 9 Ab Mat Sit Ups

Monday’s Workout
Competition

Franklin Hill “Up Over Around and Up”
2 Rounds on the 15:00

 

 

When I moved to LA over 15 years ago it was a little shock to my system. I was coming form Ashland, Oregon where I went to college. When I moved to Ashland after finishing high school  in Tillamook Or, that too was a big shift as I was coming from Netarts, Or., a super small town on the coast. In our small town most people know you by name and we didn’t lock our doors. It had a very relaxed feel to it. Which I didn’t come to appreciate until moving to LA.

I am super grateful to have grown up in a small town, then slowly moved to more diverse cities and people. The thing that really got me when moving to LA was that when I would smile at someone they wouldn’t always smile back. Sometimes people would ask, “do I know you?” Most often I would say no, as I was just giving a smile. I feel have let myself get a bit hardened from that. I don’t smile at random people as much as I used too. I share this with you as one of my intentions for 2019 is to share more smiles. I feel this world needs just a bit more love and care right now and this is my way of adding it. 🙂  

What about your smile? 


Wednesday
Test Week Cycle 19

3 RFT:
Row 60 cals
100m D-Ball Carry
100 Double Unders
(35-minute cap)

 

Thursday
Test Week Cycle 19

For time:
15-12-9-6-9-12-15
Power Cleans (135/95)
DB Thrusters (50/35)