Here is the full talk from May 29 with Josh Mantz Marcus Aurelius Anderson and myself. 


GET LEADERSHIP ACADEMY OAK PARK 2019 from Joshua Mantz on Vimeo.

Monday’s Workout

A) 3min Chair Sit/L Sit

B) Back Squat 1 x 10

C) 3 Rounds
     20/15 Cal on AB
     Lateral beam walk (R/L)

Tuesday’s Workout
Mental Toughness

“McDonald & Galagher”
2 Rounds for Challenge:
     200m Run
     16 KBS (24/16)
     16 Pull-ups
     16 Front Squats (115/80)
     200m Run
     14 KBS
     14 Pull-ups
     14 Front Squats
     200m Run
     12 KBS
     12 Pull-ups
     12 Front Squats

Reminder: Barbells & Bodybuilding Saturday’s at 11am. 

Come check us out and be sure to bring a friend!





3 RQR:

2:00 Work  :30 Rest

Partner Stations:

Seated, Weighted Rope Pull (from pull-up rig)

SA Thrusters

Lateral Plank Walk

Box Jumps



A) AMRAP 10:

     200m Run

     25 Push-ups

B) Bench Press

     Build To A Heavy 5

C) Back Squat


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

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)


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

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


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

Iso 8x, Strength 8x, Conditioning 8x

1: Iso (30-45 seconds)

           Wall Sit

            Hollow Body


            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


            Step Ups

            Rotational Med Ball Slams

            Sit to stands

                * Can pick two

Monday’s Workout

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


Do you love music and culture? Do you enjoy supporting your fellow members of the Oak Park community? Are you looking for something to do on Saturday night? Well, you can combine all of those interests into one with the Angeles Chorale, which includes our very own Matthew Woodard, as they present “Tango & Fire: Passionate Sounds of Argentina.” This is the final concert of their season and takes place on Saturday, June 8th at 7:30pm and will be held at the First Baptist Church of Glendale. You can find more info here.




“Hang On For This One”

For Time:

Run 1000m


10 Rounds of:

1 Thruster (155/105)

2 Bar Muscle-Ups

3 Cleans (155/105)



Run 1000m

(40-minute cap)



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)


I saw Dead and Company (newest iteration of The Grateful Dead) at the Hollywood Bowl last night. This was my seventh time seeing them since 2016. 

This is one of my favorite lines of lyrics of theirs from the song Eyes of the World

“Sometimes we live no particular way but our own
And sometimes we visit your country and live in your home
Sometimes we ride on your horses, sometimes we walk alone
Sometimes the songs that we hear are just songs of our own

For time:
200 DU

OHS (95/65)

200 DU

A) Rope Climbing – Pulling Your Weight
B) 4 rounds on :45 :15
AS Bike for Cals
Lateral Jumps over Parallettes
C) Back Squat – Heavy 20reps

Coach Jamie led fifteen Oak Parkers to a solid showing over the weekend for the Herbalife 24 LA Triathlon. 


Oak Park Tri Team Handles Los Angeles from Kenny Kane on Vimeo.

Monday’s Workout

A) Push Press – Build To A Heavy 5

B) Tempo Front Squats

C) “Durante Core”
 5 Rounds:
     10 Hollow Rocks
     10 V-Ups
     10 Tuck Ups
     10 second Hollow Hold
1 Minute Rest

Tuesday’s Workout

For time: 

200 DU

OHS (95/65)

200 DU


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

“Freaky Friday”
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)

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:
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..

 Merce Cunningham Studio (NYC)

10 Rules for Students and Teachers from John Cage

(courtesy of my fellow XPT-certified coach Lindsay Ashmun)


Rule 1:    Find a place you trust, and then, try trusting it for a while.

Rule 2:   (General Duties as a student)

Pull everything out of your teacher.

Pull everything out of your fellow students.

Rule 3:   (General Duties as a teacher)

Pull everything out of your students.

Rule 4:   Consider everything an experiment.

Rule 5:   Be Self Disciplined. This means finding someone wise or smart and choosing to follow them. To be disciplined is to follow in a good way. To be self-disciplined is to follow in a better way.

Rule 6:   Follow the leader. Nothing is a mistake. There is no win and no fail. There is only make.

Rule 7:   The only rule is work. If you work it will lead to something. It is the people who do all the work all the time who eventually catch on to things. You can fool the fans — but not the players.

Rule 8:   Do not try to create and analyze at the same time. They are different processes.

Rule 9:   Be happy whenever you can manage it. Enjoy yourself. It is lighter than you think.

Rule 10:  We breaking all the rules, even our own rules and how do we do that? By leaving plenty of room for “x” qualities.

Helpful Hints:

                        Always be around.

                        Come or go to everything.

                        Always go to classes.

                        Read everything you can get your hands on.

                        Look at movies carefully and often.

                        SAVE EVERYTHING. It may come in handy later.




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


*6 Minute Cap*

C) Relay Style!

     Partner A: 800m Run

     Partner B: 800m Run

     Score = Total Time



“Freaky Friday”


10 Burpees

10 DB Ski Swings

10 DB Renegade Rows

10 DB Thrusters

***Every 3 minutes, a Freaky Friday twist … ***



Marcus Aurelius Anderson, thank you for such an inspiring and moving speech earlier today. 


Finally, best of luck to our own Annita Reuben! If you don’t know, she’ll be joining the San Diego Police Department. Congrats, Annita! We’re all so proud of you!!




May 27th – 2019


Seasonal Classes at Oak Park

  • Run Classes are postponed, they will return on September 11th.

  • Coach Nick’s NEW Classes:

             BBC Club: Barbells, Bodybuilding & Cardio
             Classes will be held twice a week: STARTING: JUNE 1st.

               Wednesday’s – 6am – 6:45am at The Bluffs –  Cardio

  • Low Impact: KBs, D-Balls, Battle Ropes, etc

  • Body weight: Running, Air squats, Push-Ups, Lunges, etc

   Saturday’s – 11am – 12pm at Oak Park LA – Barbell and Bodybuilding

  • Strength: Back Squats, Deadlifts and Presses

  • BodyBuilding: Reverse Lunges, Booty sculpting, Curls, Single Leg Movements and Accessory Work, etc


Class Canceled:  Wednesday, May 29th (7:30PM)

In its place…Be apart of a special audience for the Taping of the Talk:

“Leading Growth w/ Empathy & Trust”  

Hosted by Kenny, Josh Mantz & Marcus Aurelius Anderson



Cheer on the Oak Park Tri Team and the Oak Park Coaching Staff!

See coach Jamie for details

Tuesday – Practice

“The Flush”

A) 3RFQ :45:15

Wide Stance Squats
Pike Pushups
Cossak Squats
Jump Squats

B) Back Squats 1×20


Wednesday – 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)