Cycle 20 begins on Monday. You can preview the Test Week here. Use the Test Week to set the stage for the things you want to work on during the summer.  A conversation with your primary coach would be an excellent catalyst for deciding how best to approach test week and the cycle in general.




A) ISO Dips

     4 x 6-8 (3 second hold in bottom)

B) Weighted Pushups

     4 x 6-8


     6 Inverted Barbell Rows

     12 Air Squats

     6 Single Arm Floor Press

     12 Jumping Squats (1 second hold in bottom)



A) Back Squat 5 x 5


     400m Run

     10 Windmills (5R/5L)

     2 Rope Climbs 

I want to give a big thank you to all of you that attended yesterday and/or last monday’s 5-530pm mobility class. As a coach, it does my heart good to see such a full and enthusiastic class of individuals anxious to take advantage of recovery/prehab type training to maximize the amount of growth they can then achieve during the GPP (general physical preparedness) group class. 

Heads up: Those of you planning to attend next week, make sure you are up to date on Game of Thrones, so we can mobilize while debriefing the insane battle at Winterfell that is about to go down this coming Sunday 😉 

A) :15-:30-:45-:30-:15 Hollow Body Hold Arch Hold
B) Find a Heavy Front Squat (20 Min)
C) 3 RFQ: 400m Run 15 Front Squats (Unbroken)

3 Hand stand push ups
6 Power Cleans (135/95)
9 Pull Ups 6 Hand stand push ups
9 Power Cleans (135/95)
12 Pull Ups
9 Hand stand push ups
12 Power Cleans (135/95)
15 Pull Ups
12 Hand stand push ups
15 Power Cleans (135/95)
18 Pull Ups
**KEEP Intensity high…


Monday’s Workout

“The Burn” 
3 Rounds FT:
400m run
Then, 7-6-5-4-3-2-1 of:
Deadlifts (155/105)
Burpees over the bar

Tuesday’s Workout
A) :15-:30-:45-:30-:15
Hollow Body Hold
Arch Hold

B) Find a Heavy Front Squat (20 Min)

C) 3 RFQ:
400m Run
15 Front Squats (Unbroken)

On Saturday, Steve Carcano and I went to Topanga for a 12-hour holotropic breathwork experience. It was wild, to say the least. Holotropic breathwork is a tool for personal growth and exploration.  It is intense and some people have likened their experiences with the breathwork as similar to their experiences with psychedelics. I haven’t had any psychedelic experiences, so I don’t have that frame of references. However, I found the whole event to be very cool. Each of us did a single breathing session that was 3 hours long, while the other person held space for and tended to the person breathing. Yep, three hours of intense breathwork non-stop. Weirdly, the time seemed to speed by and also drag on forever and also simultaneously not exist.


I drew some pictures afterward, in an attempt to catalog my experience. Nothing I drew made sense. I made some notes, too, but those are pretty jumbled.  It has been 4 days and I am still journaling and processing the thoughts and feeling I experienced on Saturday. I wish I could explain more, but it really is one of those things that needs to be experienced to be understood.


If you’re interested, you can learn more at:




3 RFT:

Row 1,000m

20 Squat Cleans (135/95)



A) Ground Movement

B) Hanging & Vaulting

C) Ha-Vault-a Course


***NOTE: There is a FREE 30-minute breathing session at 12:00pm on Friday***


Just a reminder that John Hackleman will be bringing his unique training style to Oak Park on Saturday, April 13. Come experience John’s class and celebrate the end of Cycle 19 by punching and kicking your fellow classmates! John will be coaching the 10am class and offering a few half-hour private training sessions after the class. If you are interested in 1-on-1 or small group private training with John after the class, please get in touch with your primary coach to get that scheduled.





For time:


Power Cleans (135/95)

DB Thrusters (50/35)

(16-minute cap)



5 Rounds for Fewest Breaks:

4 Toes-to-Bar

3 Pull-ups

2 Chest-to-Bar Pull-ups

1 Bar Muscle-up

Here’s my paradox….

I’m not good at test taking, in fact anyone who knew me in my youth; I spent the better part of my academic exams and competitions in the port-o-johns!  Yet I embrace my physical and mental practices like a cloak of amor. I especially aim to work on my limiters, knowing that they too will help me grow. 

However, when it’s TEST time at the gym or when I toe the line at a big event, I still get butterflies and doubt rears it’s ugly head again. 

So why do I have this paradoxical mindset?  Well, it’s complicated and I have sought help, most recently with Coach Jared.  

Jared took me though a DiSC profile.  It’s a non-judgmental tool used for discussion of people’s behavioral differences.  You are asked to complete a series of questions that produce a detailed report about your personality and behavior.

The key to understanding why I experience these paradoxical feelings are multifaceted,  however, the big take away was my understanding of  who I am when I “show up”. More specifically…how I respond/default to challenges and stress.

This is a broad outline of the objectives to a
DiSC profile:

  • Increase your self-knowledge: how you respond to conflict, what motivates you, what causes you stress, and how you solve problems
  • Improve personal and working relationships by recognizing the communication needs of others
  • Develop stronger skills by identifying and responding to human and environmental cues 

So, rather than bore you with my work…I invite you to take a moment and pay attention to how “you” show up in certain circumstances.  Are you the person you want to be in that moment?

If not, I strongly recommend you talk to Coach Jared.

Have a great Test week!


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

For time:
Power Cleans (135/95)
DB Thrusters (50/35)
(16-minute cap)


I first published this blog article on November 19, 2018. 

Why the repost? Well, for many of you, this is probably the first time you are seeing this. And, for those of you about to give this another read, GOOD ON YA because the only form of learning is RE-LEARNING!!! 

The contents of this post (personal context) is especially important when considering how best to approach Re-Test week.

As the title suggests, this post is a continuation of another blog post. If you have yet to read that post or need a refresher, start here

In part 1, I discussed how each day of context (situation) at Oak Park has a particular outcome (result) that the context serves. 

Situation Behavior Result
Practice Pace: Slow/systematic; Priority: Task, process, goal oriented LEARN
Competition Pace: Fast/spontaneous; Priority: Outcome, ego oriented TEST
Mental Toughness Pace: Depends on student
Priority: Goal oriented specific to the challenge

Our three types of context (practice, competition, mental toughness) are external contexts, meaning they are programmed independent of you and your internal experience. However, you need to also consider your unique, internal context. 

Consider your internal context in terms of past, present, future.

Past: What has your life been like over the past 48 hours? (sleep? mood? food? hydration? social? work?)

Present: What has your life been like over the past 12 hours? (mood? food? hydration? work? social?)

Future: What will your life entail over the next week? (projects? travel? gatherings? deadlines?)

At Oak Park, we WANT you to have autonomy. We WANT your training to support your life outside the gym and NOT hinder it. Therefore, it is imperative that you take into account your internal context in conjunction with the external context of the day, particularly if it is a mental toughness or a competition day. 

The easiest example of this is showing up to class on a competition day after having been out sick for a week. Most people in this situation know it serves them best to forego the external context of competition in support of their internal context of easing back into training by behaving more in line with what would be more appropriate on a practice day. While this concept is easy in theory, it can be VERY HARD in practice. Why? Because of the social psychology. If 95% of the class is getting after the workout in a competition manner, you, too, in spite of your internal context, are tempted to do the same. We are all guilty of this, myself included. That is why this mental skills work of S x B=R is so important: It helps us to protect against falling prey to what has short term appeal and, potentially, long term consequences. Moreover, this type of behavior is the antithesis of Oak Park’s highest context: INTENTIONAL, SUSTAINABLE GROWTH. 

When in doubt of how to approach a workout, ask yourself: what decision/behavior will be most in service of my sustainable growth as a human being? 

1 Rep Max Weighted Pull/Chin Up
1 Rep Max Box Squat
Row 60 Cal
100m D Ball Carry
100 Double Unders

Oak Park is partnering with legendary martial arts instructor John Hackelman to bring his unique training style to Oak Park on a regular basis. Beginning on Saturday, April 13, and continuing on the second Saturday of each month, John will be coaching the 10am class and offering a few half-hour private training sessions after the class. If you were fortunate enough to train with John the last time he was here then you know how much fun his class is. If you missed it, you will have a chance to experience John next weekend. If you are interested in 1-on-1 or small group private training with John after the class, please get in touch with your primary coach to get that scheduled.




5 Rounds on the 4:30

(3 Minute Cap)

:60 Ski Erg for max cals

9 T2B

D-Ball Ground To Over Shoulder = # of Ski Erg cals

Score is differential between Ski Erg cals & D-BALL reps




4 RFT:

Run 400m

12 Deadlifts (225/155)

15 Hand-release Push-ups