Two weeks ago I got a great email from a parent and friend. She was saying, although life if tough right now, there was so much beauty on her walk. Which made me reflect a bit more about all the beauty I see. (yes, last week I called out those that weren’t saying hi) And this is a new week.

What I’m noticing now.

It’s spring time, my favorite time of year because everything is in bloom. It’s my birthday time.
The sun peeks out a bit more.
Jasmine is blooming, my calla lilies are getting ready to come out. Yesterday I smelled waffles on my walk.
People are sprinting on the hills in my neighborhood.
I see people working on their homes.
People are sitting in their front yard.
I hear children laughing and playing.
There are families out riding bikes together.
I see chalk drawings all over my neighborhood made my kids and or adults looking to spread a bit more joy!

In that effort to notice more I now make it my goal to walk to the mailbox up the street instead pinning the letter to my mail box and or driving.

The beautiful things I notice is that the communities are coming together. 


Saturday’s Workout

Zoom Partner WOD!!

A) *On a 10 Minute Clock…Waterfall Style
10 Lunges
10 Up-Downs

Immediately into…

B) *On a 10 Minute Clock…Waterfall Style
50 High Knees
3 Inverted Burpees

 

Living Room Partner Workouts from Oak Park Los Angeles on Vimeo.

 

Links!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

 

When I was a kid, I prided myself on being a great chef of “lo que.” The full Spanish phrase is lo que hay meaning: whatever there is. I was the queen of putting together a decent meal of whatever was left in the cupboard and forgotten about in the fridge. A few elbow noodles at the bottom of a box, one iffy hot dog left, one dollop of mustard would turn into something filling and pretty good.

Though I am FAR from having the scarce options from my childhood, I feel like my lo que skills are being sharpened again. Not going to the grocery store so often means we have to be creative with what’s already in the kitchen. I feel resourceful and less wasteful. And so far, the meals have been really good. Julio made this dish tonight: fusilli with marinara and vegan sausage. Kinda far from lo que, but we did use the ingredients in the kitchen!

What are you cooking?


Friday’s Workout

“Marguerita” (vid below)
AMRAP 30
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand Push Up

Links!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

 

I slept for approx. 10 hours last night (note hair & expression on face), and woke up without an alarm at 6:50 AM.  It was the first good night of sleep in over 3 weeks!  I was about to start some coffee and remembered Coach Shirley’s LIVE ZOOM Yoga Class at 7:00 AM! 

I was treated to a PRIVATE class, as I was the ONLY one in attendance.  I was guided through a flow like warm-up, then was challenged through some vinyasa movements and postures.  Shirley’s attentiveness to my breathing helped me soften my energy and connect me with my practice.

I don’t know about you, but the CrossFit classes have been awesome but also challenging.  I also need a movement practice that helps me RESTORE – how about you?   


COMING Wednesday – COMPETITION

“300 Inspired” Gym Jones Benchmark WOD
For Time:

25 Hammer Curls
50 Deadlifts
50 Push-Ups
50 High Knees
50 Hollow Rocks
50 Alternating Kettlebell Clean-and-Presses
25 Hammer Curls

No Equipment WOD
25 Soup Can or Bottle of Wine Curls
50 Jugs of Water Deadlifts
50 Push-Ups
50 High Knees
50 Hollow Rocks
50 Alternating Jugs of Water Clean-and-Presses 25 Soup Can or Bottle of Wine Curls

 

LIVE WORKOUT LINKS – See you there!

7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)

March 28 Workout of The Day – Cardio Bunny from Oak Park Los Angeles on Vimeo.

What’s GPP? It’s been a question floating around now that we are up and running with our online classes. It stands for General Physical Preparedness. This is our way of helping you be healthier, stronger and fitter. Better able to handle stress both physically and emotionally, as well as helping boost your mood. Now, who doesn’t want a little GPP? We do this through, cardiovascular training (jumping and getting heart rate up), body weight movements, otherwise known as gymnastics, strength training (using the DB/KB) and helping you get better at moving your body in space.  

Speaking of moving. Walking has been my primary form of exercise this year and I love it. I’m grateful to have hills near my house to walk up and flat roads too. Many flowers and trees to see and beautiful homes too. Walking has changed over the last couple of weeks. So many more people are doing it. And it’s a bit strange. In this time of social distancing, which my sister likes to refer to as physical distancing,  (as we are still able socialize in other ways). Some folks out there have forgetten that it’s ok to make eye contact and say hello. Give me a little wave, acknowledge me, not by just moving around me, but a nod is great.

Here are the Zoom Links to the “Chill” classes going forward, starting Monday, March 30th:

Monday “Chill” at 8:30pm with Diz
Wednesday “Chill” at 8:30 with Matt
Friday “Chill” at 8:30pm with Shirley

  • Diz is adding her 8am GPP Class & 9am Women’s GPP Class on Tuesdays & Thursdays on Zoom! Here are the links:

8am GPP Classes, Tuesday & Thursday
9am Women’s GPP Classes, Tuesday & Thursday

  • Shirley will coach the 7am Classes Monday-Friday. On Monday, Wednesday, and Friday, the 7am classes will be GPP classes, and Tuesday & Thursday’s 7am classes will be yoga! Here are the links:

7am MWF GPP Classes
7am TuTh Yoga Flow Classes

  • And the 12noon Class — our original Zoom class — is going strong MONDAY THRU SATURDAY. That link is in the right margin!

Keep coming to the Zoom classes. They are really fun, and it’s so nice to see you guys talking and moving in real time.


Saturday’s Workout
Cardio Bunnies
5 Rounds 60 seconds each movement 

Inverted burpees
Bottum of Squat
Penguin Hops
Bottum of Pushup
Kick Thru
Hollow Hold/Rocks
Dolphin Burpees
Arch Hold /Rocks

 

 

We are adding a few more options to our Zoom Live Streaming repertoire! Check out the new options below. Please note that all links provided for ongoing classes are reoccurring, meaning you can use the link every time you want to participate in class. You will be able to access all of these links in the dropdown menu labeled “Online Trailing” from this website. Btw, if you are having ANY trouble with Zoom, reach out to your coach and we will gladly walk you through the process.

  • We are adding a “Chill” class on Monday, Wednesday, and Friday at 8:30pm. It is a 30minute down-regulation class that will guide you in breath, or meditation, or gentle, relaxing yoga — or all of above to hopefully give your minds and bodies a break, if just for that short time. TONIGHT (Thursday, March 26th), Matt will coach a special intro to this “Chill” class at 8:30pm. This regular class will start officially next week. Here is the LINK to tonight’s class.

        Here are the Zoom Links to the “Chill” classes going forward, starting Monday, March 30th:

Monday “Chill” at 8:30pm with Diz
Wednesday “Chill” at 8:30 with Matt
Friday “Chill” at 8:30pm with Shirley

  • Diz is adding her 8am GPP Class & 9am Women’s GPP Class on Tuesdays & Thursdays on Zoom! Here are the links:

8am GPP Classes, Tuesday & Thursday
9am Women’s GPP Classes, Tuesday & Thursday

  • Shirley will coach the 7am Classes Monday-Friday. On Monday, Wednesday, and Friday, the 7am classes will be GPP classes, and Tuesday & Thursday’s 7am classes will be yoga! Here are the links:

7am MWF GPP Classes
7am TuTh Yoga Flow Classes

  • And the 12noon Class — our original Zoom class — is going strong MONDAY THRU SATURDAY. That link is in the right margin!

Keep coming to the Zoom classes. They are really fun, and it’s so nice to see you guys talking and moving in real time.

We really miss you all.


Friday’s Workout:

“The Chief”
CrossFit Benchmark/Tribute WOD
No Equipment WOD
AMRAP 3
3 Burpee Tuck Jumps
6 Push Ups
9 Air Squats
– 1 Minute Rest –
*Repeat 5 Times*

Weighted Version:
AMRAP 3
3 Power Cleans
6 Push Ups
9 Air Squats
– 1 Minute Rest –
*Repeat 5 Times*

*If you only have one DB or KB, alternate between your L/R side each round/AMRAP.

Here’s video instruction for the above workout if you can’t make a Zoom class:

March 27 Workout of the Day from Oak Park Los Angeles on Vimeo.

 

 

I checked in to Coach Shirley’s 7:00AM class yesterday – and did 7mins of Burpees with some awesome folks – how about you?  Hope to connect with you at 7:00Am or Noon tomorrow!

Daily Oak Park Classes This Week:

 

Join Zoom Meeting – 12PM

Also, check out the Upcoming Events to the Right of this page.  Coaches Shirley and Diz are creating an archive of following at home awesomeness! 


WEDNESDAY – COMPETITION

“Blackjack” For Time:

20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups …continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed. Soft Cap:


THURSDAY – PRACTICE

“Bodyweight Tabata Fight Gone Bad”
Five Tabatas in 20 minutes

Thrusters
Jumping Lunges
Jumping Squats
Hand Release Push Ups
Jumping Jacks

*Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement. Complete the Thruster intervals before moving on to the Jumping lunges, etc. Complete a total of 40 intervals in 20 minutes.

First of all, I saw these monks on my run today, and I consider it a hopeful sign.

Do you see fitness people or your gym mates on Instagram doing home workouts and think, “Good for effing them,” and slump back to the couch?

Are you having a hard time getting moving consistently? I get it. Or when you start to workout, you think: Why does the 16kg kettle bell feel many kilos heavier at home than at the gym? (It really does.) Or does your run sometimes feel like total trash from beginning to end? Today the last mile of my run felt like doo-doo even though the last few runs had felt good. Ug.

How many times have you done a mental toughness workout at the gym? The ones that are a grind and seem to last forever? I’ve done a lot, and many of these at-home workouts and runs — or just finding the motivation to actually do a workout — have felt like I’m in the middle of an AMRAP 45 of burpees, hill sprints, and thrusters and heavy dumbbell squat cleans. Oh and wall walks. 

Listen, of course you’re going to feel like shit during these workouts. Of course, you’re going to feel paralyzed at times. These times are so stressful and heavy and uncertain. It’s enough to send us into the dark abyss sometimes.

But, you guys, keep pushing through, if you can. When whatever you’re doing feels hard, slow down, take a box breath, and take one step at a time. It’s the same coaching we give for an in-gym mental toughness workout. I used to tell athletes in my class all the time, if you’re suffering, probably others around you are, too. And one way to help yourself through a tough time is to encourage and connect with others. This is true more than ever. It works for workouts, too.


We won’t have a live stream tomorrow , but Jamie came up with this fun, home workout on THIS VIDEO

Also, here is a 23 minute gentle, yoga flow video I put together. I had to do a voiceover for the video, which is kiiiiinda funny, but it’s the best way to hear. Listen, we’re not professional videographers — yet — so bare with us as we keep trying our best to get you our content. 

Also!

MONDAY YOGA 7-745AM

Shirley Brown is inviting you to a scheduled Zoom Live Yoga! 

Click the link below to join in 

https://us04web.zoom.us/j/5749718182

Meeting ID: 574 971 8182

Love you guys.

 

I kinda freaked out yesterday. Can anybody relate? I imagine so.

Mina is home from school and it’s starting to sink in that she will not see her friends or her boyfriend for a while. College is canceled. She feels stuck and sad and frustrated. Her school is one that’s had a disaster every year; catastrophic fires seriously threatened to burn down the campus for two of those years. The air quality alone reeked havoc on her spirt and lungs for months and months. My college girl can’t catch a break. 

Julio is worried. Yesterday more so than usual. We are a house of two coaches and the uncertainty gets to him intensely. He’ll say, “We’ll be living out of a cardboard box soon,” and the like. And I know that’s not helpful, but he’s doing his best so send him some light and love. 

So yesterday, managing their lows took a toll on me. I felt alone and worried and sad. I’m the Caretaker of Everybody! I’m the Rock Mami — a roll I love usually, but this also means I don’t often give myself permission to acknowledge my own lows. But yesterday’s freakout came with or without my acknowledgement. It just descended on me like a metal net. 

Then I went for a run. I ran the 5k Franklin Hill Double Loop in the gorgeous crisp air of the late afternoon when the shadows lengthen and the light shifts to a permeating peach hue. My freakout subsided. 

I promise you, all three of us have felt better after we: took a walk, took a run, rode a bike, did some bodyweight movements.  It’s like the weight of the world and the bleakness of not being able to see what’s in front of us dissipates with a rising heart rate, with the churning of our bodies’ energy. Going outside in the freshest air I’ve ever experienced in L.A. has helped 100%. 

I can only encourage you from a deeply personal experience to keep moving. Keep walking and running — moving in any way if, you’re well enough. Keep connecting with your friends, loved ones, nature, us. It’s the only way I see through it right now. And just know that the freakouts will come and they will go. Just like any difficult interval.

Love you, family. Let us know if you need anything.


Remember: There is a  LIVE STREAM class every day at 12 Noon! We are stitching to ZOOM Live. Use THIS LINK.

This Vimeo LINK will be for archived workouts that you can access at any time.

Friday’s Workout

Here’s the LINK to the video introducing this workout.

KB or DB Version:
A) Front Squat 5×2 @ 33×3 – You choose the load!
B) AMRAP 10
8 Chest-to-Bar Pull-ups
10 Candlestick Roll to Pistol (alt)
12 Parallete Push-ups — immediately into —
AMRAP 4
Distance on the AB (in teams of 3) ________________________________________
At Home Workout:
5 ROUNDS FOR TIME:
40 Squats
30 Push Ups
20 Hollow Rocks
– 1 Minute Rest –
Please share your times with us! Love you all!

 

Hi guys! First, I want to start with a huge thank you to all who contributed to my GoFund me.  I feel very supported and loved <3. I had so many visitors in my home healing time it all went by very fast. Most of us has been physically displaced, away from many of the people we usually interact with. Our normal routines have changed and we will have an opportunity to slow down if you choose. Setting a schedule and keeping movement and breath in that schedule will be key to keeping sane.  I’ll be getting some yoga videos for you soon.  In the meantime I’d like to share this quote with you.

Contact your coach to help keep you on track and don’t forget our live workouts at noon use this link to access.  


Wednesday’s workout
Practice

A)
E4MOM for 4 Rounds
2 Squat Clean @ 90%

B) 3RFQ
:30 DB Push Press
:30 DB Row
:30 Box Jumps
:30 Line Drills (“Suicides”)
:60 Rest

____________________________________

Dumbbell Version:
A) E2MOM for 6 Rounds
10 DB Squat Cleans – You choose the load!

B) 3RFQ
:30 DB Push Press
:30 DB Row
:30 Box Jumps
:30 Line Drills (“Suicides”)
:60 Rest
______________________________________

At Home Workout:
A) EMOM 12
Min. 1: 5 Tuck Jumps
Min. 2: 10 Jumping Squats

B) 3RFQ
:30 Clapping Push Ups
:30 Chin Ups
:30 Jumping Lunges
:30 Line Drills (“Suicides”)
:60 Rest

 

Thursday’s Workout
Competition

AMRAP 25
800m Run
Dball carry Front rack Carry Ft Door to Gate and back
15 TTB
_________________________________________

At Home Workout:
800m Run
Find a HEAVY object to bear hug and carry!
15 V-Ups

As we all mitigate our low-level freak outs during this odd and unprecedented time; as we become more isolated as schools, jobs, public events, and seemingly all of life get sequestered to our homes, how do we avoid complete disconnection?

I’m noticing that we may not know how to connect fully without touching. Usually, we shake hands, high five, hug – these are go-to and maybe robotic greetings; our most minimal attempts at connection to other humans. When we are highly advised against those things in the midst of a virus on the loose, what is left? Awkwardness, it seems. But if we no longer have the thread-thin forms of connection between us, I fear most of us won’t know how to adapt to other forms of connection that honestly, we all really need, especially now. I fear that most of us will accept that this is only a temporary stop to usual greetings so we assume that we don’t need to even attempt to connect in other ways.

I, of course, want this all to be temporary and sorted out ASAP, but I offer that we make big attempts at connecting even more with our fellow humans in innovative ways. One of our greatest traits as a living, intelligent being is our ability to adapt. One of our most primal instincts to survive tough times and to thrive in good ones is to connect with others. Use your birth-given traits to maximize your instincts to not only ride this out, but come out of this the best we can.

So, how can we stay connected in new ways? I myself am coming up with things on the fly because who’s experienced this level of craziness, but here are some ideas as I too crave reassurance by connecting with people:

Give full attention when someone is talking to you.

Make full and deep eye contact when talking.

Express extra kind and compassionate communication.

Stay connected to nature in some way even if just appreciating the clouds, rain or otherwise.

Meditate on world healing. I know that sounds woo-woo, but a powerful collection of good thoughts from many directions works. And if you don’t believe it works, it cannot hurt. It may help you feel better. Concentrating on alleviating other’s suffering often brings me more relief than I anticipated.

Be helpful. Thinking about other’s wellbeing is a beautiful thing. Doing something is powerful. How do we help in these times? I’m trying to come up with innovative ways that fit the situation and I’ll share as I experiment more. Comment if you have ideas.

Send appreciative texts.

Give random, heart-felt compliments.

Tell someone you’re thinking of them.

These may be obvious suggestions; simple things that we still might not be doing. This immediate era of no-touching is – like all challenges – an opportunity to deepen our human experience with each other that can help with the worry and uncertainty. When we come out the other side of this — and we will — we can hopefully continue to thrive in our new-found levels of connection. It will only help our lives in the long run, in bad times and good.

Stay safe, family. Stay aware. Stay connected.

I love you all.


Friday’s Workout

5K – Meet outside! At Ocean & San Vicente

Saturday’s Workout

One class at
7:30am-9am – Meet at the gym

Sunday’s Workout

Outside again! Meet at Ocean & San Vicente
8am-9:15am
9:30-10:45am

Monday’s Workout
Competition

CrossFit Open 14.5/16.5
For Time:
21-18-15-12-9-6-3
Burpees over the bar
Thrusters (95/65)
Cap 25min