When someone asks you what do you do, how do you respond? I’ve come to learn that answering this question is tricky for many. As for myself, when I talk about coaching strength-conditioning, movement, and/or fitness, these terms, for many, are self explanatory. In contrast, when mentioning sport/performance psychology, this often requires more explanation. 

Speaking of which, many of you may not know that I studied psychology as an undergrad, and then I began graduate school in 2015 to complete my master’s in sport psychology and a master’s in business administration (MBA). As a matter of fact, the reason I moved to Santa Monica at the end of the summer of 2017 was to do my fourth and final internship in sport psychology for my master’s degree at Oak Park. About a year ago, I took my oral exam and completed the sport psych degree, and I am at the tail end of finishing up my MBA. 

All this to say that if you are interested in mental skills (mindset) oriented coaching, let me know and we can very much go down that rabbit hole. As you are all well aware, there is no question that mental attributes will be developed through a physical practice, especially physical tasks that test one’s will to endure in spite of the onset of fatigue. But do not confuse this with mental training. This is mental training adjacent but not mental training in which the mental training is the core focus.

What would mental skills coaching with me look like? I’m glad you asked…


Tuesday
Competition
“Hot off the DEVIL’s PRESS”
A) AMRAP 6:
6 Push Press (115/85)
6 Burpees (lateral over the bar)
6 HSPUs
REST 6 Minutes
B) Devil’s Secret

Wednesday
Practice
6 RFQ:
:40:20 
1: 10 OHS 
2: 8-24 Cal Row
3: 3-10 Strict Pull Ups 
4: 8-24 Cal Ski
5: REST

 

http://

Trust from Kenny Kane on Vimeo.

 

Monday’s Workout
Practice

A) 5 Rounds :30 :30
Ring Ab Roll-Out

B) Box Squats

C) 3 RFQ:
20 Kipping pull-ups
60 D-ball Static Hold
———
Final round includes1 max distance D-ball carry

Tuesday’s Workout
Competition

“Hot off the DEVIL’s PRESS”

A) AMRAP 6:
     6 Push Press (115/85)
     6 Burpees (lateral over the bar)
     6 HSPUs

REST 6 Minutes

B) Devil’s Secret

“One cannot enjoy doing the same thing at the same level for long. We grow either bored or frustrated; and then the desire to enjoy ourselves again pushes us to stretch our skills, or to discover new opportunities for using them.” – Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience

 

It is the intention of our coaching team to program group classes that continually challenge you. The programming is meant to stimulate your growth and development, to allow you new opportunities to develop and test your skills. It may sometimes feel confronting when the new tasks challenge your beliefs about your current capabilities, but please understand that what we do, we do with great intention. None of the programming is for the purpose of leaving you annoyed, frustrated, or board (get it?).

 

If you ever feel like you’re bored or frustrated with your physical practice, please talk to your coach! We want group class to be a compelling physical experience, and if we aren’t fulfilling that commitment we want the opportunity to demonstrate to you that we can do better.

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) Box Squats

B) For Quality Reps (“FQR”):

     5 rounds on the 3:00

     1:00 Toes to Bar / Plank

     1:00 D-Ball Carry

     1:00 Rest

FRIDAY’S WORKOUT

PRACTICE

A) Leg Strength:

     Weighted Reverse Lunges

B) For Total Thrusters:

     3 Rounds on the 8:00 (2:00 work / 6:00 rest)

     Advanced: 24 Cals Ski Erg + Max Thrusters

     Intermediate : 18 Cals Ski Erg + Max Thrusters

     Basic: 12 Cals Ski Erg + Max Thrusters

***NOTE: Coach Matt will be leading a FREE 30-minute Performance Breath Class at 12:00pm on Friday***

 

Tuesday – Practice

A) Weighted Pull Up – Build To A Heavy 3

B) 3 RFT w/A Twist
20/15 Calorie Row
15 Muscle Snatch
**Twist = Fewest Row Strokes Possible


Wednesday – Competition

CF Games Open 11.2

AMRAP 15 
9 DL (155/100)
12 Push Ups
15 Box Jumps (24/20)

Heads up, ladies and gents! Beloved member, coach, friend, and musical guest Kevin Kurz will be here on Saturday as a representative of Kettlebell Kitchen and he will be handing out FREE samples of Kettlebell Kitchen meals. Kettlebell Kitchen is a meal delivery service similar to Territory Foods, but with some important differences which I am sure Kevin will be happy to explain on Saturday. Depending on interest, we may bring in a refrigerator and serve as a pick-up point for Kettlebell Kitchen – to that end, please come in for a fun workout on Saturday, grab a free meal after, and give us your feedback on whether you think Kettlebell Kitchen is something you might be interested in utilizing.

_________________

THURSDAY

PRACTICE

A) Box Squats

B) 5 Rounds:

     6 Sit-to-Stands

     8 Muscle Snatches

     (6-minute cap)

C) QAMRAP 8:

     40 Double Unders

     6 Tempo Dips / Tempo Push-ups

 

FRIDAY

MENTAL TOUGHNESS

“Barf City”

For time:

50 RKBS (32/24)

100 DUs

2K Row

2K Run (small & big loop)

100 DUs

50 RKBS

 

It’s a new year and it’s a new season for Oak Park Triathlon!
There are two very different training programs and events to consider:

The Half Iron Team will be looking for members who want to test their endurance and mental toughness over this long distance format.  This 14 week program will bring back the perennial Oak Park triathletes and hopefully spark intrigue into first timers.

The Short Course Team will be apart of a new legacy that will be participating in the re-boot of the Los Angeles Triathlon. This epic event will run point to point; staring in Venice Beach and finish at LA Live in Downtown!  The 12 week program will also bring back seasoned triathletes, but do not be intimidated – the training program will embrace newbies with private swim workouts, detailed clinics and a lot more!

Before you scroll down to view the upcoming workouts…..Check out these awesome flyers for details!  Oh, and hit me up if you are ready to start or have any questions: jamie@oakparka.com


WEDNESDAY – PRACTICE
A) Ski Erg Sprints for:
max wattage
max calorie
max 500m pace

B) EMOM 6:
O: CTB Max Effort
E: D-Ball Chest Hold

C) 15 min for total distance as team:
Ski Erg
200m suitcase carry


THURSDAY – PRACTICE

A) Box Squats

B) 5 Rounds:
6 Sit-to-Stands
8 Muscle Snatches
(6-minute cap)

C) QAMRAP 8:
40 Double Unders
6 Tempo Dips / Tempo Push-ups


There’s no denying that 2019 is upon us. Since we are still within the first two weeks of the new year, many of us are still riding the momentum of how we want this year to be different for the better. Nonetheless, before it is too late, I encourage you to take one more opportunity to reflect on 2018. An organized inventory of what occurred during 2018 will help you to better formalize, strategize, refine, and execute your goals and aspirations for 2019. 

Here is how I recommend doing so: List content under each of the following categories (there can be overlap between the lists but, for the most part, try to keep the content in each list unique to the category of that list).

  • What did you accomplish during 2018?
  • What did you experience in 2018 that was noteworthy?
  • What occurred in 2018 that you are grateful for? 
  • What did you experience in 2018 that you enjoyed immensely? 

Tuesday
Competition
   AMRAP 12:
   Row 15 calories
   10 Thrusters (95/65)
   5 Power Snatch (95/65)
Wednesday
Practice
A) Ski Erg Sprints for:
      -max wattage
      -max calorie
      -max 500m pace
B) EMOM 6:
      -O: CTB Max Effort
      -E: D-Ball Chest Hold
C) 15 min for total distance as team:
       Ski Erg
       200m suitcase carry

http://

Catalina Finishers and Patience from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) Midline Work
     Evil Wheels – 5 sets  

B) AMRAP 18:
     4 FR DB Lunge
     6 DB Clean
     8 DB Squats
     **7 second nasal exhale before start of next round

Tuesday
Competition

AMRAP 12:
     Row 15 calories
     10 Thrusters (95/65)
     5 Power Snatch (95/65)

How come every time I tell someone how much I love/miss step class, the majority of the people say the same? Where are the mother-loving step classes in LA? I’ve been saying this for seven years, btw. I taught a handful of step classes here at the gym when I had Diz’s Card Mob class, but maybe some day I’ll have a regular class. And if you think step is simply shiny thongs and leg warmers, you got another plyometric thing coming.

I’ve been following Xtreme Fitness by Phil and doing some of his step routines at home. They’re so fun — and not easy! Anyway, keep exploring. Keep having fun. And Happy Weekend.


Friday’s Workout
TEST WEEK

5 Rounds for Fewest Breaks:
4 Toes-to-Bar
3 Pull-ups
2 Chest-to-Bar Pull-ups
1 Bar Muscle-up

Saturday’s Workout

In teams of 3 for total distance:
AMRAP 25:
Run 400m
Ski Erg (meters)
Row (meters)
Rotate through stations each time a teammate completes the run.

Sunday’s Workout

In teams of 2, 1 person working at a time.
4 RFT of:
40 Cal Assault Bike
30 Front Squats (135/95)
20 Shoulders to OH (135/95)
50 Sit Ups

Monday’s Workout
Practice

6 Rounds on the 3:00
6 DB Power cleans
3 Breaths
8 FR DB Rvs lunges
3 Breaths
12-16 V-ups