The Gym will be CLOSED on July 4th……Enjoy and be safe!

On Saturday, July 6th, the Gym will also be CLOSED due to a private event. 
But do not despair, Saturday’s Class Schedule/Location will be as follows:

Meet at: Ocean Ave. & Montana Ave. in the Park!

8:00AM Class 

9:00AM Class

10:00AM Class

11:00AM Coach Nick’s BBC Class – Is CANCELED and will return next week!


WEDNESDAY – MENTAL TOUGHNESS

For time, in pairs, complete the work in order

60 Pull ups
Partner holds DBall in front rack (100/70)

80 Box jumps (24/20)
Partner holds BB OH (135/95)

100 Cal on AB
Partner holds BB at top of DL(135/95)


THURSDAY – CLOSED FOR THE 4TH

AMFAP – 1 Day

“as much fun as possible”


FRIDAY – PRACTICE

A) Back Squat

     Find a Heavy 5-rep Back Squat

B) 5 Rounds for Quality and Gainz:

     5-8 Strict Pull-ups or Chin-ups (challenge yourself)

     8 Lateral Box Step-ups (weighted) (per side)

C) “Working for the Weekend”

     In teams of 2-4 (as needed), race to 200 cals on the AB

     (8-minute cap)


SATURDAY – BEACH DAY!

Regular Class Times (8/9/10am)

Meet at Palisades Park (Ocean Blvd. & Montana Blvd.)


SUNDAY

“Jack”

AMRAP 20:

10 Push Press (115/80#)

10 KB Swings (24/16kg)

10 Box Jumps (24/20″)

Friday’s Workout
Competition

Beep Test -Leader Board!
AMRAP
Run 20 meter shuttles – Progressive Tempo

Saturday’s Workout

“Tim’s Helen”
AMRAP 20:
Run 600m
30 KB Swings (24/16kg)
15 Pull-ups

Sunday’s Workout

“Not So Graceful Karen”
3 RFT
5 Clean & Jerk (165/105)*
9 Burpee Broad Jump (6ft/4ft)
40 Wall Balls (20/14)
20min cap
*about 60-65% of 1RM

Monday’s Workout
Practice

A) Agility
ISO hold

B) 21-15-9
42-30-18
Push Press (95/65)
ABMat Butterfly Sit Ups

C) E2MO2M 6 of Power Cleans:
0-2 Minutes 4 @ 65%
2-4 Minutes 4 @ 70%
4-6 Minutes 4 @ 75%

Does your effort dictate your outcome? Well, it will dictate a certain outcome. But, will it be the specific one you are looking for? That’s a great question.

There are things in life that effort does not necessary mean you will get a specific outcome. It all depends on what you are working towards. Setting goals is key- knowing what you want and how you will get it is key. Knowing what effort is needed can be helpful.  Let’s talk about consistency.  If you are continually putting in the effort to show up regularly and you are showing up, then yes, your effort will earn you your outcome of showing up consistently. 

Let’s say you have put in a lot of effort to say learn a skill, but something isn’t clicking. The effort might not match the outcome. It’s possible to spend time doing something and not get what you want. (you might need some more coaching and other tools to help)

That’s why we are here. To guide you in that process. We (your coaches) can help you along the way and set some goals and learn what you want to work towards. 


Wednesday’s Workout
Practice

A) Stability/Parkour Training

B) 4 min QAMRAP
4 Goblet Squat Jumps (heavy-ish)
4 Strict Press (eccentric iso–90 degrees)

C) Back Squat 1×10

Thursday’s Workout
Practice

A1) Power Cleans
2 reps @ 60%
2 reps @ 70%
2 reps @ 75%
2 reps @ 80%

A2) Clean Pull
4×3 @ 90%

B) Progressive Watt / Squats on the 2:00/2:00
Round 1
AS Bike :60 @ 70% G2
Max Air Squats :60
-Rest 2:00
Round 2
AS Bike :60 @ 80% G4
Max Air Squats :60
-Rest 2:00
Round 3
AS Bike :60 @ 90% G5
Max Air Squats :60

 

My friends and I get together every few months for List Night. List Night is when we write down five to seven things that we really want to make happen sooner and later. But before we write, we color. We cut out rectangles the size of index cards from coloring books and color while we think. We think big, we think small. We stay in the lines, we venture out. Coloring lets our minds wander. Glitter, sharpies, soft colors, bold, we use it all. I never really have a plan when I color, I just go with how I’m inspired because really, coloring is just a meditation for The List. As soon as we feel ready, we flip the card over and start listing. When the list feels complete we laminate the card in a machine I bought fifteen years ago when the girls were little and arts and crafts was a weekly occurrence in the house. Our laminated lists sit in our purses, hang above our desks, mark pages of books we are reading all so we can look at them often.

My friends and I have made a lot of things happen because of List Night. But I’ve wondered, what if I dreamed bigger than a 3×5 index card?

I heard a podcast with Ben Nemtin who was one of the creators of The Buried Life, a show about four young friends who traveled Canada and the U.S. in a school bus crossing things off their preposterous bucket list. They had been inspired by a poem written in 1852 that suggested our dreams and our lives were buried; buried beneath responsibility, crushed beneath work, and especially piled underneath a life we think we should be living. And this keeps us from actually living a unique and completely fulfilled life. Nemtin cited a study of those dying revealing that 76% of people regretted not living an actualized life. I don’t want to be a part of the majority.

After hearing Nemtin speak, I immediately wrote a Buried Life 100. I didn’t actually get to one hundred things. I got to eighty, but there are spaces in my notebook for one hundred. Over the last five years, I’ve crossed off twenty-six things off the list, many that had spilled over from my 3×5 lists. 

But there are a couple of things on the list, the Passion Three, that are what I’d love to achieve most; things that privately thrill me; things I daydream about regularly; things I’ve said I’ve wanted for decades. And those are the things on the list I avoid the most. I’m sure you can relate, if just a little. All the usual fears are present, of course, including the frequent question: what if the fantasy will be better than the reality? I’m ready to explore if that’s just a cop out.

I’m tired of the procrastinating, the putting off, the thinking I have all the time. I am, as a rule, pretty brave, but I want to be even braver. What do I have to lose?

What do you want to do? Are there things that you’d like to accomplish that seem preposterous or just plain exciting? I’d love to hear three random things on your List. If there is a performance goal that’s on your list, talk to your coach! That’s what we’re here for. We not only want to hear what you’d like to achieve, we want to help you get there. What do you have to lose?

(original and full post here)


Friday’s Workout
Practice

A)
4 Rounds :30:30
Strict Pull
DB Bench Press

B)
Tumminello MB 8 (Diz’s Tempo Version)
4 Rounds:
8 Tempo –> Explosive Thrusters
8 OH Throws
8 Lat Throws (each side)
8 Slam Balls
– 3 min rest –

12-12:30
Free Breath Class on Friday

 

Saturday’s Workout

Kane Cardio
3 Rounds For Time:
1K run (1000m run)
500m row
25 burpees to target
Time Cap: 35min

Sunday’s Workout
For Time:
600m Farmer Carry (50/35)
10 DB Power Cleans
20 DB Step Ups (24″/20″)
400m Front Rack Carry
10 DB Power Cleans
20 DB Step Ups
200m Overhead Carry
10 DB Power Cleans
20 DB Step Ups

Monday’s Workout

Competition

“Katniss Everdeen”
The Hunger Games
For Completion:
Level 1
In 3 min, complete:
3 Rounds
5 Squat Cleans 135/95
10 Slapping Pushups

Level 2
In 4 min, complete:
3 Rounds
50 Double Unders
5 Thrusters 135/95

Level 3
In 5 min, complete:
4 Rounds
5 OHS 135/95
10 Toes to Bar

Level 4
In 6 min, complete:
4 Rounds
10 Hang Power Cleans 135/95
10 Burpess over the Bar

Level 5
AMRAP 7 min
5 Bar Muscle Ups
10 Deadlifts 135/95

 

Hi Friends,

Have a good weekend and be excellent to each other.


Friday’s Workout
Practice

A) AMRAP 10:
200m Run
25 Push-ups

B) Bench Press
Build To A Heavy 5

C) Back Squat
1×20

Saturday’s Workout
12 min AMRAP
12 Burpee Box Jump
12 Toes to Bar
12 Russian KB Swings


Sunday’s Workout
“Strange Grace”
FT:
400m Run
10 Squat Cleans and Jerk (185/135)
100 DU
800m Run
10 Squat Cleans and Jerk (135/95)
100 DU
400m Run
10 Squat Cleans and Jerk (95/65)
100 DU

Life is in this very moment, right now.  The air we breathe in and out. The keys with each key stroke. Right now is what is important. If I think about the past I can get caught up in what I’ve done before, be it right, wrong, good or bad (or maybe not assigning any judgment at all could be helpful). Thinking in the present moment helps me make conscious choices about what is appropriate for the now.

Mindfulness is what people are calling it these days. I am a believer and a practicer. And like any human I can get caught in ways of the past and thoughts of the future. 

It almost seems so simple. BE HERE NOW. Yet the mind likes to wander and give attention to whatever we allow it. The beauty of what we do here at Oak Park is that is truly requires you to be present. Present and conscious of your breath, your body position and your mindset. As you take the step, jump or pull for your next rep, being fully present allows your mind to have that focus. To feel the joy, the challenge, the growth and the learning that takes place here. 

Thank you for taking the time to be present with us. 


Wednesday’s Workout
Competition

CrossFit Games Team Series 2016
Event 3

In teams of 2:
Row for max calories in 5 minutes
Immediately into:
Max reps Push Press in 5 minutes (115/80)
(10-minute cap)

Thursday’s Workout
Practice

3 RQR: 2:00 :30 
Partner Stations:
-Seated, Weighted Rope Pull (from pull up rig)
-SA Thrusters
-Lateral Plank Walk
-Box Jumps

 

 

Let’s start with my conception. My timing was a failure even before I was conscious. I was a rude surprise, especially to my eighteen year old mother. From the beginning, I was behind the eight ball.

In second grade, I had a huge crush on Jamie Steiner. Kid never noticed me. WHATEVER JAMIE STEINER.

In catholic school, in general, I was a f*ck up. I was always getting in trouble; the nuns were on me about everything. My grades were shitty. And I had one nun literally tell me, “When we go to mass today, we don’t need you hanging from the chandeliers.”

In high school, I tanked my grades in my senior year because I ditched school so often to play basketball at Memorial Park.

Though I was MVP of your very mediocre Santa Monica High School Vikings, only one college came to see me, Northridge. They hinted at a partial scholarship, and I had no tools on how to follow that up.

I didn’t go to college.

I pined hard about going to college. Then did nothing about that.

I once landed an interview for a job I really wanted, then marked down the wrong day and showed up to the interview a day late. What a heel!

I was hired to be a salsa dancer for the movie Mambo Kings, but I failed to take the offer. I was too scared to leave any of my three jobs at the time for something that seemed frivolous. Sigh.

When I was a broker, and as soon as I started to make real money — money I had never seen before  — I blew most of it like a total idiot. And I ruined my credit. 

I once fell on the dance floor during a salsa exhibition when my partner stepped on my shoe. I don’t even need a metaphor for failing and getting back up — this one is literal!

I have failed at my share of relationships and friendships.

I failed at owning a business.

I should have written three books by now.

I haven’t PR’ed a lift in years, and I’ve tried hard on cleans especially.

I’ve messed up this parenting thing a few times even when it’s the thing I work hardest at.

For the first 40 years of my life, I failed to realize that I alone am responsible for my happiness. Sometimes I still forget.

In blogs and coaching, I talk a lot about failure and not shying away from it. And it occurred to me to point out some of the times I’ve done it myself. There are still so many things I didn’t list. If you know me from the gym and/or from Instagram or FB, my life looks pretty spectacular. That’s because it is, but it doesn’t mean I haven’t gone through a lot to get here.

I still constantly wonder if I’ve done enough, if I’ve tried hard enough. Possibly not, but I’m just going to keep going. I’ll dust myself off, and try again harder at the things I’m passionate about even if they’ve eluded me before. What else am I gonna do? Without the constant getting back up, my life would not be anywhere near as spectacular as it seems – and is.


Friday’s Workout
Practice

A) Power Cleans
Find a heavy 2-rep Power Clean

B) 4 Rounds on the 3:00
Run 200m
Max reps of Pull-ups or Chin-ups (Strict)
(Work capped at 1:30)

Saturday

3Rounds for Time
400m Run
9 Front Squats (295/185)

Don’t forget to check out Nick’s Barbell Bodybuilding class at 11am

Sunday

24 mins Total (alternating between iso, strength, and conditioning)

Iso 8x, Strength 8x, Conditioning 8x

1: Iso (30-45 seconds)

           Wall Sit

            Hollow Body

            Superman

            Bottom of the Lunge

            Side Plank

            Bottom of the Pushup

2: Strength (3-5 Reps)

            Sumo Deadlift

            Weighted Chin Up

            Strict Press

            Bench/Floor Press

            Back/Front Rack Reverse Lunges

            SA Bent Over Rotational Row

                *Can pick two                

3: Conditioning (30-45 seconds)

            Assault Bike

            Ski Erg

            Row

            Step Ups

            Rotational Med Ball Slams

            Sit to stands

                * Can pick two

Monday’s Workout
Competition

For time:
Row 10,000 meters
(50-minute cap)
***LEADERBOARD WORKOUT***

 

Psychologist  Abraham Maslow argued that humans no longer have instincts because we have the ability to override them in certain situations. So, congratulations! We’ve learned in the last few hundred years how to outsmart our inherit inclinations that have helped us survive ever since our appearance about 300,000 years ago. We’re so smart, we’re dumb — in some cases at least.

Take the practice of recovery: Lately I’ve looked into the deep, layered history of yoga, and I’m discovering that though the Hindu of India supposedly show the first recorded evidence of yoga arguably six to seven thousand years ago, many ancient cultures from all corners of the world practiced their own version of poses, meditation, spiritual practices, and even mudras, which is a Hindi word for hand positions commonly used in yoga and meditation, and are believed to affect the flow of energy in the body. All of these practices balance a demanding life, promote recovery, and higher understanding.

There are many who believe that Kemetic practices from Egypt, which are illustrated in hieroglyphics and pyramid drawings, predate yogic practices from India. There are arguments that in the Yoruba of West Africa culture’s practice of ríró,  — which means “elasticity” and is a practice of meditative stretch postures to awaken spirituality — came even before that.

Four-thousand-year old evidence shows that the Pre-Classic Mayan of Mexico and Central America practiced their own version including meditation, moving poses, and studying nature. There are theories that the Mayan traveled two, vast oceans to get to India to adopt yogic practices to bring them all the way back home, but I think Mesoamerican civilizations also tapped into their own instincts and developed practices that promoted optimal health and wellbeing linked to breath, recovery, and spirituality.

I am not a historian and I’m not in a position to argue which came first, but I do want to acknowledge that many ancient cultures had a form of “yoga”, which leads me to believe that our instinct as humans was to consciously relax and recover from a rigorous life. It was an important physical and spiritual practice. It is as important as any other practice in life. And personally I’m enjoying awakening this particular human instinct while honoring the ancient cultures who easily understood these things thousands of years ago.


Friday’s Workout
Competition

“Freaky Friday”
AMRAP 30
10 Burpees
10 DB Ski Swings
10 DB Renegade Rows
10 DB Thrusters
Every 3 minutes, a MT Freaky Friday twist …

Saturday’s Workout

4x :30:30
Mini BB rollout
Mid Range Chair Sit
Hanging Chair Sit (alt grip)

4x
6-8 Bottom Up Press
6-8 Inverted Row

15 min AMRAP
20 (10 & 10) Step Up/Step Through
12 Split Stance DB Clean
250m Row

Sunday’s Workout

Parter WOD:
4RFT
Partner A: 500m Row (Time Keeper)
Partner B:
20 KBS (20/12)
20 KB Front Rack Lunges
20 KB Figure 8’s up to shoulder (I know the movement, just don’t know the proper name!)
Rest of time AMRAP Situps
Then Switch..

As I woke up this morning… I realized. I didn’t post to the blog. My apologies for that. So here is your post for Wednesday!


Wednesday’s Workout
Practice

A) Power Clean Complex
EMOM 8:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

B) Press Complex
EMOM 8:
1 Strict Press + 2 Push Press + 3 Push Jerks

C) 3 Rounds of the 4:30:
3/2 Rope Climbs
AMREPS Ground-to-Overhead
(work capped at 1:30 each round)

Thursday’s Workout
Practice

A) AMRAP 10
4 Thrusters
2 BMU
8 Thrusters
4 BMU
12 Thrusters
6 BMU
16 Thrusters
8 BMU

Rest 5 Minutes

B) Partner Up!

Partner A: 100m DBALL Carry
Partner B: 100m Farmer Carry
-Switch
*6 Minute Cap*

C) Relay Style!
Partner A: 800m Run
Partner B: 800m Run
Score = Total Time