Friendly Reminders

Hi guys! Hope you all had a nice, long, family/friend filled Thanksgiving break! I know I did.

Just wanted to send a couple reminders your way of a few things going on over the next few weeks.

Holiday Party
Date: December 8th
Time: 7pm
Location: Gym
Tacos, dancing, free drinks and a photo booth!!

Holiday Schedule
December 17th through the end of the year, we will be be having a limited class schedule.

Specific dates and times to be announced soon.

2019
There only 36 DAYS LEFT in 2018. That’s 36 days left for you to accomplish any and all last minute goals, that you set for yourself this year. 36 days to try something new. 36 days to do something nice for someone. 36 days to read a new book. But most importantly, 36 days to decide what you want out of 2019. Talk to your coach. We’re here to help you along your journey. 

It’s a new week. Fresh start. Get after it. 


Tuesday – Practice 

A) Movement Capacity: Thruster Find Heavy 3

Thruster = Front squat + OH Press

B) 8 Rounds For Time: (8 MIN CAP)
5 Thrusters (135/95)
50 DU


Wednesday – Practice

A) Dry Land Swimming
4 Rounds for the Experience:
12/8 cals AB @ 90-95% RPE
3 Breaths
Max distance Farmer’s Carry on breath hold / exhale
Rest coach’s interval
*3 Rounds breath hold as you want,
*1 Round breath hold on exhale

B) Work Capacity 8 RFT:
Row cals (20/16)
10 Burpees to Target
Rest 2 minutes b/t rounds

Monday’s Workout
Competition

“Nancy”
5 Rounds for Time of:
     400m Run
     15 OSH (95/65)

Tuesday’s Workout
Practice
A) Movement Capacity: Thruster
     Find Heavy 3

B) Work Capacity:
     8 rounds of: 
     5 Thrusters (135/95)
     50 DU


As the title suggests, this post is a continuation of a blog post I wrote two weeks ago. 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
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? 


Tuesday
Mental Toughness
For time:
800m DB Farmer’s Carry (1/2 bodyweight)
400m DB Front Rack Carry
200m DB OH Carry

Wednesday
Competition
“Thanksgiving Potluck”
FT:
1 x Main Course
2 x Sides
2 x Desserts
(35-minute cap)

Main Course
1 Mile run (1600m total)

Choose 2 Sides from this list:
60 Jumping lunges
60 Split Squat Pivot on 2×4
60 Air squats
60 Mountain climbers (2-ct)
60 Pretty Gonzalez
60 Crab Cakes
(Can be completed in any order, while completing main course)

Choose 2 Desserts from this list:
40 Pullups
40 HSPU/Push Ups
40 Med Ball Up & Over
40 KBS
40 Wall Balls
40 Hungarian Trombones
40 Magic carpets
(Can be completed in any order, once main course and sides are finished)

/

Monday’s Workout
Practice
A) 12 minutes Row for total meters:
1 minute max effort
**Rest: start next round when you can control 7-second inhale & 7-second exhale

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)

Tuesday’s Workout
Mental Toughness

For time:
800m DB Farmer’s Carry (1/2 bodyweight)
400m DB Front Rack Carry
200m DB OH Carry

Thanksgiving Hours:
Wed, Nov 21st – The 12:30pm Class will be the last class of the day
Thurs, Nov 22nd – Closed. Have a great day with your friends/family. Let us know if you do any Turkey Trots or other activities!
Fri, Nov 23rd – Closed.
Saturday, Nov 24th – Back to regular schedule: 8,9, & 10am classes
Holiday Day Party: The party be on Saturday, Dec 8th, starting at 7pm. Tacos! Photo Booths! Dancing! And Open Bar! Save the date, and we look forward to seeing you all dressed up. 

Announcements on the holiday open gym schedule are coming!


Friday’s Workout
RETEST WEEK

“Chelsea”
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

TABATA(:20:10) MASH UP

#1 STATIC
4 Min for each(:20:10)
-Side Plank (alternating sides)
-Pallof Split Squat (alternating sides)

#2 DYNAMIC
4 min for each (:20:10)
-Skater Hops
-Kneeling/Standing See Saw Press

#3 BATTLE ROPES
4 min for each (:20:10)
-Kneeling
-Seated

#4 ROTATION
4 min for each (:20:10)
-Up and Over MB throw
-Alternating Weighted Twisting Reverse Lunge

 

Monday’s Workout
Practice

A) 4-6 Rounds for total meters:
1 minute max effort on rower
Rest
Begin next round when you have recovered breath to 7-second inhale & 7-second exhale
(12-minute cap)

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)

We are halfway through Re-test Week for Cycle 18 – the last training cycle for 2018. If you’ve enjoyed success in the re-testing, please share in the comments! I’ll share one extraordinary achievement so far – Monica Martinez has made her way onto the leaderboard for Bench Press 1-rep max with a 3-rep max of 143 pounds. Way to go Monica!

____________________

THURSDAY’S WORKOUT

RE-TEST

A) Tidal Volume Breathing Test:

     Overhead Squat

B) 20 Minutes to find Heaviest Load:

     1 Hang Snatch + 1 Snatch + 2 OHS

 

FRIDAY’S WORKOUT

RE-TEST

“Chelsea”

EMOM 30:

5 Pull-ups

10 Push-ups

15 Air Squats

 

Hi All-
This Saturday, November 17th is my birthday! 

Like most people, when my birthday approaches I tend to reflect on all the things that have happened in the last year. As well as come up with some ideas of things I would like to do and/or achieve in this coming year. Some of those may be personal, professional or from an athletic standpoint. All different, but all attainable.

With that being said, I challenge you all, to join me on this quest. Below you will find a few ideas that I have for you. Not only will they help you inside the gym, but I truly believe you will see a change over all.

1. Take a cold shower. Whether you finish off with just 30 seconds at the end or take an entire shower cold, it does make a difference. You’ll see changes in skin, hair, recovery and overall tolerance to weather changes.

2. Go Reusable: Invest in a portable coffee mug, buy reusable straws and bags. Whatever you can think of to help eliminate plastic usage.

3. Eat the Rainbow: For one week, try and have at least 3 different colors in every meal…or keep it simple, eat vegetables every meal!

4. Limit phone usage: Get outside, read a book and relax away from the screen. Get yourself into a parasympathetic state. 

5. Step outside your comfort zone at the gym: If you typically only show up on the endurance based days or tend to go lighter on a workout just to finish, this is for you. Try and add that extra 5 pounds that you never do. Show up on a practice day, to work on your weaker movements. MOVEMENT CAPACITY AND WORK CAPACITY = A BAD ASS MF!! If you’re unsure what I just said, stay tuned. 

6. Read one new book before the end of the year! 7 weeks left (that’s plenty of time).

7. Get to know one new person at the gym! 
Yes, I know we all tend to go to the same class times. But if you see someone you don’t know, say hi. Welcome them. If you go on the weekend, try and partner up with someone you haven’t worked out with before. This is a very easy way to get to know the community.

8. Self Care: There are 24 hours in a day. There is no reason, one of those hours can’t be all about you…or spread it out throughout the day. Stay ahead of those aches and pains. I like to refer to this as maintenance. You’ll never get away from your body. Listen to it. Be proactive. I wish I could say that all you need from a self care or maintenance standpoint is for you to come to class, that’s just not true. YOU GOTTA START DOING THIS S**T ON YOUR OWN!! #healthyhabits 

9. Set your alarm 15-20 minutes earlier than you normally do. Take this time to read, breathe, stretch. Anything that helps your day start off smoother and slower.

10. Be Kind! We could use a lot of more that in our would.


Retest Week

Tuesday

A) Bench Press
Find a 3-rep max (20 minutes)

B) Sumo Deadlift
Find a 1-rep max (20 minutes)

Wednesday 

For time:
Run 1 Mile
50 DB Alt. Box Step-ups (50/35) (24/20)
Run 1 Mile

I have started reading Flow by Mihaly Csikszentmihalyi and though I am only a few pages into it, I am blown away by how profound a work it is. The book explores the question: When do people feel most happy? Csikszentmihalyi figures if we can answer that question then maybe we can order our lives so that happiness plays a larger role in it.

 

I’ll share more from the book in the coming weeks, but as we conclude the last practice week of the cycle and prepare for re-test week I’ll leave you with this: “The best moments,” Csikszentmihalyi writes, “usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.”

________________________

THURSDAY’S WORKOUT

COMPETITION

“Bubba”

For time (12-minute cap):

9 Cleans (135/95)

18 Bar Facing Burpees

6 Cleans

12 Bar Facing Burpees

3 Cleans

6 Bar Facing Burpees

6 Cleans

12 Bar Facing Burpees

9 Cleans

18 Bar Facing Burpees

Rest 4 minutes, then

Find a heavy 3-rep Back Squat (10-minute cap)

 

FRIDAY’S WORKOUT

FINAL PRACTICE DAY OF CYCLE 18

EMOM 10:

6 Overhead Squats (50% of 1RM Snatch)

     Rest 2 mins

EMOM 8:

7 Barbell Floor Press (same weight)

     Rest 2 mins

EMOM 6:

8 Barbell Alternating Reverse Lunges (same weight)

     Rest 2 mins

EMOM 6:

6-8 Strict Chin-ups

SxB=R is a very practical formula I refer to as a way to help myself and others align behaviors with desired outcome (s) (result). Moreover, this formula takes into account how a desired outcome is influenced by context (situation). 

Let’s consider this formula as it pertains to our programming (practice, competition, and mental toughness days) at Oak Park. 

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
CHALLENGE

Notice that the primary desired outcome for each of the contexts is different. This does NOT imply that practice days can’t be challenging nor does it imply that you cannot learn something valuable on a competition day. The point is that in order for you to get the most out of the context, you have to understand the main purpose of the context, i.e., the WHY.

Why do we practice? We practice, so that we can learn. The learning is often specific to the contents of that day and specific to the growth needs of the student.

Why do we compete? We compete, so that we can test our abilities and capacities against others and/or against a previous version of ourselves. While the gray area of process is important, so is the black/white of measuring one’s ability very specifically with hard numerics, e.g., how much weight did you lift versus how did the technique of that lift look (more valuable question on a practice day).

It can be more difficult for people to understand the difference between a mental toughness day and a competition day. Therefore, I find this definition helpful: Mental toughness is about purposefully digging yourself into a hole to see how well you can get out of it. Pragmatically, on a competition day, it would not make any sense to dig yourself into a hole because you are trying to “win”. This nuance is important because it helps to understand why we program mental toughness days the way we do, AND how you can get more out of mental toughness days by being more deliberate about how you choose to behave in the workout that is most aligned with challenging yourself.

The context of a workout refers to WHAT, the associative, desired outcome refers to WHY, and the behaviors are HOW you go about achieving that desired outcome.

There are an infinite number of behaviors that can be considered, especially when taking into account the infinite ways a workout can be designed. What I have done in the chart above is give you two main filters of behavior (priority and pace). Again, just like how practice days aren’t only intended for you to learn something, the priority and pace listed for practice, competition, and mental toughness days are NOT ALWAYS appropriate given the workout but, for the most part, they are the behaviors best in service of honoring the primary desired outcome–learn, test, or challenge.

When the desired outcome is learning, it is most fitting to prioritize the task and process specific to the goal of that practice day, and, often, the best way to do that is for your pace of movement to be slower and more systematic. 

Whereas, when it comes time to testing yourself, get out of your head, and just move, i.e., allow yourself to behave more fast and spontaneously. 

I wrote “depends” for the pace on mental toughness days. The reason being is that what is challenging for you may not be challenging for someone else. For instance, some of you struggle with “putting the pedal to the metal”; therefore, it will be more appropriately challenging for those of you on a mental toughness day to move fast. Whereas, others struggle moving slower or even holding positions for a longer period of time; therefore, going fast would be the path of least resistance and not nearly as challenging. 

My hope is that this formula S x B=R and thinking about each day of training in terms of What, Why, and How helps you to 1) see each day of programming as being much more intentional than just exercises to be checked off, and 2) gives you a more strategic and tactical sense of how to approach workouts given the context of the day. In part 2 of this post, I will dive into considering the intersection between the external context of the day (practice, competition, mental toughness) and your internal, personally relevant context. 


Tuesday
Practice
A) 5 RFQ :40:20
  Sumo Deadlifts @ 50-65%
  Jump Rope (Gear 2)
B) 5 RFQT:
  12 DB Front Squats (50/35) (G4/G5)
  Run 300m (G3)
C) Reflect

Wednesday
Practice
A) QAMRAP 10:
  3 Strict Pullups, 6 Kipping Pullup
  3 Tempo Pushups (3-2-1), 6 Plyo/Reg Pushups
 250m Row (Around 22 SR), 250m (Above 25 SR)
B) 3×3 Floating Snatch Pull
C) 3×3 Low Hang Snatch High Pull
D) 4x 1 Hang Snatch, 1 Snatch, 2 OHS