Every other week I ponder what to share with you all. Sometimes I think it will be super thoughtful, emotional or insightful. Then at other times I think I’ll just share about gym etiquette, but I feel we are past that.  So at the end of today I leave you with this quote.

“Nothing ever goes away until it has taught us what we need to know.” Pema Chödrön

Wednesday’s Workout

“The Riv-Ram”
AMRAP 25 – for total reps
6 Power Cleans (135/95)
9 Pull Ups
300m Run

9 Power Cleans (135/95)
12 Pull Ups
300m Run

12 Power Cleans (135/95)
15 Pull Ups
300m Run
(add 3 reps to every every movement every round …)


Thursday’s Workout

A) Squat Mobility (10 minutes)

B) 6 Rounds :30:30
Blocked Kip Swings / Kipping PUs
Alternating Pistols
(12 minutes)

C) 7-10 Rounds for Quality Load:
1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS
Rest ~ :90

The Constitution mentions our “right to vote” five times. It is the constitutional right most mentioned; more than “freedom of speech” or “free exercise” of religion, more than “the right to keep and bear arms.”

I encourage all of you to register to vote if you haven’t already. The deadline to register in California is Oct 22!

Voting is a integral part of the electoral and democratic process that some take for granted. Many people fought very hard while endangering themselves to secure their own right to vote,especially people of color and women .

Don’t squander your right!.

Friday’s Workout

DEADicated Friday

ALTHEA (Chippah):
1500m Row
20 Power Cleans (135/95)
20 Push Press
20 Back Squat


AMRAP: Cycles

4 Total Cycles – 3 mins of work, 1 min
between cycles

3 C2B Pull Ups
4 Front Squats (115/75)
5 Push Press
PIck up where you left off. Total score is number of rounds and reps completed.

Monday’s Workout

5 Rounds on the 4:00
200m Run
40 Double Unders
MAX REPS Ground to Overhead (135/95)
Cut Off: 3 Minutes
Score = TOTAL G20

Aerobic Threshold (AT) Interval Training 

When tasks require you to be at your aerobic limit for an extended period of time, it can be a precarious situation.  The likelihood of “redlining” can and will happen!  Programing high intensity work and measuring the work to rest ratio’s become an art form equal to the task. 

Case in point… Professional Cycling Team Time Trail.  Six riders working at their aerobic thresholds or at power output indicative of that metric.  The cyclist are at their AT’s for an hour+, but are able to use the “draft” (less power output) for brief moments while taking short respites when not at the front of the pack.  While reviewing rider’s blogs – they regularly perform AT intervals at ratios of 3:1…for example, for every 3mins of AT work, they allow only 1min of recovery – thus training for and anticipating for expedient recoveries. 

This video is a prime example of an athlete at “full gas” trying to stay with his team.   You’ll note his size is considerably larger than his counter parts.  His role was to pace the team on the flatter sections like a “diesel engine” leading up to the hill where the video begins.  At this point his job is done as you’re allowed to drop a rider and still finish as a “whole” team.  But on this day, “dude man” is not gonna abandon his team.  Notice how quickly he hit’s the “wall” and only takes a brief respite and then is able to re-join his mates!

How quickly can you recover?


A) Mobility (Pec focus) (8 minutes)


B) Dry Land Swimming 2-4 Rounds:

9 Banded OHS (red or blue)

7 KB Swings (32/24) @ G4-G5

5 Double KB DLs (32/24) @ G3-G4

Max Distance Farmer’s Carry on Exhaled Breath (24-minute cap)


C) Bench Press

PEAK: 6 x 5 @ 75%

BASE: 5 x 10 (by feel) (18 minutes)


A) 2 Rounds For Time:

800m Run

30 Pull Ups

40 Push Ups

(18 Minute Cap)


B) Reflect (5 Minutes)


C) Sumo DL

PEAK: 3 x 5 @ 85%

BASE: 5×5 (by feel)

(18 Minutes)

In 2009, Dr. Elizabeth Blackburn won the Nobel Prize in Medicine. She studied telomerase and the enzymes that repair and lengthen damaged ends of chromosomes. Her main focus was on the finding that stress caused physiological damage. Dr. Blackburn studied women who were under chronic emotional stress because they were the main caretakers of children with autism or chronic diseases.  Her first major study was providing genetic evidence indicating that chronic emotional stress might shorten a woman’s life span. The study wasn’t an objective measure of stress as much as it was studying women’sperception of stress. The perception seemed to matter. Two women might be in compatible situations, but one had learned to manage her stress better by empowering herself and taking charge of her life, the other had let stress overwhelm her thus causing damage to herself not just emotionally, but physiologically.

Dr. Dean Ornish of the Preventative Medicine Research Institute and School of Medicine suggests: “What we eat, how we respond to stress, how much exercise we get, and perhaps most importantly, how much love and intimacy we have can make such a powerful difference in our health and well-being.”

He goes on: “What we found is that whole foods, moderate exercise, stress management techniques such as yoga and meditation, and learning to give and receive love more fully often reverse the progression of coronary heart disease, early stage prostate cancer, type-two diabetes, high blood pressure, obesity, depression and other chronic diseases.”

Dr. Ornish found that just changing your lifestyle, including our outlook, changes your genes. Your genes! In men with prostrate cancer he found that making comprehensive lifestyle changes for only three months caused changes in over 500 genes concluding that our genes are our predisposition, but they are not our fate.

Reading these articles and studies over the weekend reinforces my belief that we are active participants in our lives. Our perception, our thoughts, our actions — good or bad — hold power. Exercise your power for your best self. Live the life you want to live. Live it as optimally as you have control — and know you have much more control than you think.

Friday’s Workout

A) 3 Rounds on the 6:00
Cap 2:30 each round
R1: 500m row (gear 5)
R2: 500m row (gear 4)
R3: 500m row (gear 3)

B) Scap Mobility

C) 7 Sets of:
2 Snatch balance
2 OHS bottom to bottom w/2 sec pause at bottom

Friday Breath with Coach Matt – 12-12:30pm

Saturday’s Workout

For Max Load on each set:
Strict Press
Push Press
Push Jerk

Sunday’s Workout

“The Crush”
At 0:00
3min Max PC (95/65)
200m Run
At 6:00
3min Max KBS (24/16)
200m Run
At 12:00
3min Max Burpees
200m Run
At 18:00
3min Max STOH
200 M Run
at 24:00
3 min max DU
200m Run

Sunday Pranayama Breath Class with Tanya 11:15-12:15

Our perception that we have “no time” is one of the distinctive marks of modern Western culture.

“Margaret Visser”

I’m currently in week 4 of my yoga teacher training and it’s been a joy.  Each sunday we spend the morning studying history and philosophy, then we have a 90 minute yoga practice as a group.  We take a lunch break to return in the afternoon to anatomy, postures and practice teaching.

In August I received 10 books for the curriculum  which we will read over the entire training. One book in which I’m truly enjoying is “Brining Yoga to Life” by Donna Farhi.  

The above quote is at the start of one of the chapters entitled Slowing Down. It states that one of the precursors to yoga practice is slowing down. Slowing down the mind, the body, feelings and emotions. We are all constantly over scheduled, overworked and overbooked. We rush from one appointment to the next, and hurriedly go from Monday till friday in anticipation of the weekend.  If we are lucky, maybe we have some down time.  Or maybe we are rushing from one social engagement to the other. The truth is we all have a few minutes to sit down and breathe. It just feels like we don’t.  If we do take the time to breath its likely that the sky will not fall down and no major problems will occur. But we will never know unless we actually slow down. 


Wednesday’s Workout

A) 4 rds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4x 1 @ 90%
BASE: 5×3 (by feel)


Thursday’s Workout

Beep Test – New Leader Board!

AMRAP Run 20meter shuttles – Progressive Temp


When I first started coming to CFLA over eight years ago, the 5:30pm class was my regular time slot. And Friday at 5:30 was my favorite class of the week. Magner was the coach of that class then, when he used to be a part-time coach. He was chill and fun, and always had a little smirk or a little laugh that put me at ease, especially when I was a beginner. Magner was also the originator of what I later coined “Crossvasana.” Often he would leave five to ten minutes at the end of class for us to lay down, close our eyes, and decompress from whatever workout had just killed us. It was my favorite way to end a class — and end the week.

Our friend Magner, after ten years at the gym, is moving with his beautiful family to The Valley. We will miss him a lot as a regular in the 6am class, but hopefully we will see him on the weekend now and again. 

Tomorrow on Friday, we will pay some homage to Magner with his own workout. Some of the movements he’ll like, some not so much. 

See you soon, Magner. We love ya.


Friday’s Workout
Mental Toughness

“The Magner”

9 Power Snatch (95/65)
12 Lateral Burpees
15 Overhead Squats
200m Run

Sunday’s Workout

For Time:
1 Mile Run – THEN perform
15 – 12 – 9 – 6 of the following:
Power Cleans (135/95)
Pull Ups

Monday’s Workout

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
Back Up
Back Across
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”

“The autumn equinox arrives at 9:54 PM on Saturday, September 22, 2018, officially marking the beginning of fall in the Northern Hemisphere and the start of spring in the Southern Hemisphere.

The word “equinox” comes from Latin and means ‘equal night,’ referring to the roughly 12-hour day and 12-hour night that occurs only on the two equinox days of the year.

The Autumn Equinox is a meaningful time of year to honor the harvest. Whether that be a ‘real’ harvest of the things planted in your garden or the harvest of efforts and intentions for your life path that you set earlier in the year.”

Friday’s Workout

A) Bench Press
PEAK: 5 x 1 @ 85%
BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20
Top of pullup hold / pullups (c2b) / rest
Bottom of pushup hold / pushups (plyo) / rest
Bottom of squat hold / squats (jumping) / rest


FREE Performance Breath Class on

Friday 12-12:30pm with Coach Matt!

Saturday’s Workout

“The Revenant”
For Time:
50 Hand Release Burpees to 6″ Target
800m Run
20 Power Cleans (155/105)
20 Front Squats
20 Push Press
20 Back Squats
20 Push Press
800m Run
50 Hand Release Burpees to 6″ Target


Sunday’s Workout

Kettlebell/Mov Nat Complex:
-Cross body clean + Rotational Press
-Staggered Stance Swing
-Staggered Stance Row
-Low bear tripod rotations
-Crab Toe Touches

Sunday Breath Class
11:15am Pranayam 2-Stage with Tanya
 Monday’s Workout
PracticeA) For Time:
Round 1(Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2(Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3(Gear 5)
200m run
40 (20 per arm) SA KB FR SQ
B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

Cooking is like snow skiing: If you don’t fall at least 10 times, then you’re not skiing hard enough.

Guy Fieri

The above quotes really resonates will me. I’ve had so many kitchen fails I can’t even count and  I keep getting up and trying again because I enjoy the process and find joy, curiosity in the kitchen. Cooking for others is how I show people I care for them. 

This weekend I get to be creative for those attending the pop up and you are all invited.  Cooking and sharing food is one of my very favorite things to do. So, this weekend I’m having a Pop-up Picnic. 

This is the third year in a row my good friend Nina and I are cooking for any and all that want to attend.(you must RSVP to save your spot).  Nina and I met here at the gym many years ago and we found we both have a love for food both cooking and eating it.  We get together often to cook new things, talk about food, eat food and enjoy each other’s company in the kitchen.  A few years ago we said- hey… lets actually do this. Like serve food to people like it’s our job for the day.   And we did!

In 2016 our former CFLA member Woogene rented us his restaurant (Fundamental LA) for the day and we served brunch to 108 people. Wow, it was so fun, and so hard. We had a blast, felt super supported and learned so much. Thank you to all that came out. 

In 2017 Ortal and Simon open their home to us and we did a 5 course dinner for 40 people. It was another wonderful experience to share food that we prepared with you all. 

This year we are taking it outside to a local park. Grilling, chopping, and baking, picnic style. Because there is nothing better than eating outside.  You bring a water bottle and a blanket, we will provide the food and a fun experience. $35/adult $15/kid is the cost for your evening out where we will serve tasty food.  

RSVP to coach Shirley before wednesday at noon!

Wednesday’s Workout

A) For Time: 100/80 Cal Row (Gear 3)

B) Sumo Deadlift
PEAK: 5 x 3 @ 80%
BASE: 5×4 (by feel)

C) Press
5×3 (70-80%)

Thursday’s Workout

“OP Exatlón”
In Teams of 2 or 3:
250m Row
Plank Walk with weight
6 Burpees
Army Crawl
8 MB Sit 2 Stand Slams!
10 Jump Squats
4/6 Cals on A.Bike
6 Puntería!

I know Coach Matt posted last week about World Clean Up Day and my campaign to get as many people as possible to pick up just 10pcs of trash — but here’s friendly reminder that World Clean Up Day is Saturday, Sept 15th. 

Please consider picking up 10pcs of trash wherever you are. You don’t have to go down to the beach because honestly, there is trash everywhere! When you collect those 10pcs, take a photo before you put it in the garbage or the recycling bin and send it to me!

I want to make a collage to show what it looks like when a lot of people pick up just a bit. Email photos to diz@oakparkla.com or danette@crossfitla.com or text them to me.


Here are some trash, waste, and recycling stats:

*Approximately 43% of people in the U.S. admit to littering.

*Paper products make up 22% of the litter that’s currently out there, with plastics landing in third place at 19%. (Cigarette butts are #1.)

*According to a study done by the University of Georgia, 18 billion pounds of plastic trash winds up in our oceans each year. To put that in perspective, it’s enough trash to cover every foot of coastline around the world with five full trash bags of plastic…compounding every year.

*In 2012, more than 10 million pounds of trash was collected from beaches and waterways in 97 countries during a global cleanup effort.

*Over 100,000 marine animals die every year from plastic entanglement and ingestion.

*Although 75% of America’s waste is recyclable, we only recycle around 30% of it. Turns out, there are a few easy steps you can take to start recycling better.

*The United States throws away $11.4 billion worth of recyclable containers and packaging every year.

*The United States throws out the amount of office paper it would take to build a 12-foot wall from Los Angeles to New York City (2,794 miles).

*2,000 pounds (or 1 ton) of recycled paper helps to save over 350 gallons of oil, 17 trees, and a large portion of landfill space.

Friday’s Workout

A) For Quality:
3 Power Snatch + 2 Snatch + 1 Overhead Squat
2 @ 50%
2 @ 60%
3 @ 70%
*% Based off of Thursday’s Test Week Snatch Complex

B) 3 Rounds on the 3:00 (Nasal Breathing Priority)
200m Run
ME Strict Chin-ups

BASE: Stict Chin Ups
PEAK: L-Sit Chin Ups

C) Reflection

Monday’s Workout

A) Shoulder Mobility

B) EMOM 10:
1-3 Muscle Snatch
(focus on speed of turnover and strong turnover)

C) EMOM 10:
1 Hang Power Snatch + 3 Tempo OHS (3/3/1 Tempo)

D) 4 Rounds on the 3:00:
200m Run
Dips of the Highest Quality
(2-minute cap)

In the few times I’ve been fortunate to have traveled abroad, I always felt somewhat self-conscious being an American in a foreign country.  It’s possibly rooted in what I perceive to be other countries perception of  how Americans are portraded in fictional stories; most notably we are loud, obnoxious and totally oblivious to customs and cultural norms.  

As some of you may know, I am currently in Australia representing the United States at the world triathlon championships. I’m competing against over 40 countries in my age group at the sprint distance event.  Last night we had a team meeting where our team director announced that already, three American athletes have been relegated for un sportsman like conduct  and ethics violations.  

I kid you not…

#1.  A male triathlete was riding his bike in the hotel hallways pulling down his pants while yelling to other teams to kiss his ass, yelling “they’re all going to lose”. 

#2.  Two junior female athletes posted on Facebook, wearing their team uniforms with the: #AmericanGirlsAlsoLikeItDownUnder…while pointing to their private parts. 

#3.  And this is my favorite one… A male athlete in his 60s was riding his bike to the race venue without a helmet.   This is against the law in the town of Brisbane and also a violation of the safety code in international racing.  But it gets better, a motorist was trying to tell him to pull over to the side of the road and put on his helmet. Captured on the drivers cell phone video, the cyclist proceeded to swear at the driver and flip them the bird,  then proceeded to ride away. That driver just happened to be the head race official for the international triathlon union.  The official was eventually able to identify the American athlete and he was disqualified from racing in the event…

Good on ya….Americans!

P.S…..Those bad apples aside… I have to say, I’m very proud of USA triathlon, their staff and all the other athletes that are here representing the USA with class and respect for the Australian people.


Franklin Hill Fitness Score

A) “Franklin Light Hunt”
Back Up
Back Across
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”


A) Bench Press
BASE: 5×4 (by feel)
PEAK: 4×4 @ 80% “All Wheel Drive”

Row 500m
12 DB or KB Deadlift
12 Push-ups
12 Air Squats* 

* :30  static hold at the bottom of your last rep/each round.