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. 


Our kids classes started this week.  If you are a kid, know a kid or are looking to move, play, work hard and get stronger, fitter and build confidence. Send them on in. email coach Shirley  for more information

Wednesdays Workout

A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) EMOM 10
ODD: 45 sec active bottom of squat hold
EVEN: 10 sec (top/bottom) pull-up hold, 20 sec blocked kipping/swings
Peak: Top/Kipping pull-up
Base: Bottom/kipping swing

C) Snatch Balance 4×3 by feel (not more than 70% of 1RM SN)

D) Segmented Snatch Pull 4×3 by feel (not more than 90% of 1RM SN)


Thursday’s Workout

A) Bench Press
BASE: 5×6 (by feel)
PEAK: 5×4 @ 75%

B) 6 RFQT:
10 SA Rvs lunge w/OH DB Press
100 Rope Skips

C) Reflection

Gang, this MONDAY, Sept. 3rd 9:00-10:30AM will be the ONLY workout of the day at Oak Park.  But that’s not all…it gonna be a Park/Beach Extravaganza!

Things you may or may not expect…

  • Team Competition
  • Scavenging
  • Heavy objects in the public domain
  • Using your Noggin
  • And, some may endeavor to get wet 🙂


Meet: Palisades Park Bluffs – Corner of Ocean Ave. & Montana Ave., Santa Monica, CA.

Time: 9:00AM – 10:30AM

Bring Only Essentials: Hydration, outdoor workout shoes/clothes, sunglasses, hat, etc…


Bench Press

BASE: 5×8 (by feel)

PEAK: 5×5 @ 70%

B) AMRAP 20mins 800m Row (Nasal Priority)

then…2 rounds of:

12 AKBS (24/16) + 12 OHS w/ Single arm AB Mat



Minute 1:   20 Wall Balls

Minute 2:   12 Hand Release Burpees

Minute 3:   12/8 AB CALS


Ladder – Progressive Tempo

4x200m Fresh – Nasal Priority

2x400m Good

1x800m Hard

2x400m Good

4x200m Fresh – Nasal Priority

Guest Post by:  Kelsey Krasignor

Learning how to listen to your body and modify/scale workouts accordingly can transform your relationship to working out and improve your overall health. When I first started CrossFit, I thought I had to do the workout exactly as written or as close to that as possible, regardless of my capabilities (which at the time were little to none) or my body’s limitations. I ignored my body and it’s various aches and pains (which shockingly at 20 years old were a lot of aches and pains!). I was reluctant to scale and nervous to modify or do a less complex movement. This was partly due to my desire to already be at CrossFit Level 1000 and also because prior to CrossFit, I had never really practiced any mindfulness or spent time trying to listen to my body.


As I continued to go to classes, I learned how to listen to my body and was empowered by my coaches and classmates to do what’s best for me as opposed to what’s written on the white board. I learned that doing less reps or a different movement does not take away from the work that I put in or make me lesser than my fellow classmates (#compareanddespair).


At this point I have been doing CrossFit on and off for 8 years and these days I personally modify/scale like it’s my job (and that’s perfect because I’m a millennial, so I’m supposed to have like, three jobs at the very least). If I’m feeling really tight from a bad night’s sleep (which I of course blame my cat, and/or boyfriend, and not on that half a loaf of banana bread I ate right before bed), it’s okay for me to scale the weight. Or if I know that there’s no way I’ll finish within the time cap, it’s okay for me to modify the rep scheme. Lately, I have been rehabbing my wrist after a surgery and I will often turn to dumbbells instead of a barbell, or to an elevated bench push-up as opposed to doing them on the floor.

While a workout can still be intimidating (hello, anything involving running), I feel comfortable making modifications and scaling to best suit my skill level and my body. And most importantly, I don’t berate myself for not being able to do the workout exactly as written because I know that I’m making safe and healthy choices for me, so that I can eventually get to the point where I CAN do the workout as written.


Lastly – don’t forget: while the coach is there to coach you through the movements and workout, they are also there as a resource and collaborator to help you figure out what’s best for you. So don’t be afraid to shout across a classroom “HEY NICHOLAS, CAN I DO SUMODEADLIFTS INSTEAD?” But also don’t do that because that would be rude to your classmates.


So, do not think that what’s written on the board is the end all be all. Take time to check in with your body and give yourself permission to modify and scale if you need to do so. This will ultimately lead to keeping your workout experience happy and healthy.  

Wednesday’s Workout

10 Rounds:
2 min to complete:
(not including the rest)
250m Row
10 Burpees to a Target
-60 Second Rest-


Thursday’s Workout

A) Rowing Gear Pyramid (7 min)

B) 10 Min EMOM
Hang Power Snatch + 2 OHS (hold bottom for 3 seconds)

C) Base:
3 Rds FQT (12 min cap):
2 Hang Snatch Pull
2 Hang Snatch High Pull
1 Hang Power Snatch
500m Row

3 Rrds FQT (12 min cap):
3 Hang (Squat) Snatch (135# / 95#)
500m Row

I hope you had a great week and even better Test Week. We’re excited for Cycle 18.

Friday’s Workout
TEST DAY Cycle 18!

EMOM 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Saturday’s Workout

Partner WOD
5 Rounds for Time
400 M Run (Together)
40 DB Deadlifts (50/35)
40 Sit Ups

Split the DL/SU as needed, one partner
working at a time.

Sunday’s Workout

10 RFT:

10 Cals (Assault Bike)

12 Cals (Erg)

15 Russian KB Swings (24/16kg)

Monday’s Workout

A) Bench Press
Base: 5×10 (by feel)
Peak: 6×5 @ 65%

B) For Time:
15 Front Squats (185/125)
1 Round of Cindy
12 Front Squats
3 Rounds of Cindy
9 Front Squats
5 Rounds of Cindy

Cindy = 3 Pull Ups/6 Push Ups/9Air Squats
Peak: = 5 Pull UPs/10 Push Ups/15 Air Squats