It is a common order of operations mistake when people attempt to do more in order to be more. This approach is short sighted and lacks personal context/sense of meaning. 

How would your personal well-being change if you were thoroughly accepting and acknowledging of your BEING before you began your doing?

When I accept myself just as i am, then I can change” -Carl Rogers

Stop trying to change so you can then accept yourself, aka, stop doing more to be more.

Invest in the being and let the doing flow from there:

  1. Decide what it means TO YOU to be more.
  2. Practice being content with what that looks and feels like.
  3. Then, behave in accordance with those values for your intended growth trajectory. 

Tuesday
Practice
A) AMMAP 4 Row – G3
B) 4RFQ :30:30
    Plate Good Mornings (45/25)
    Push Up
    Alt DB Snatch (55/35)
    Pull Ups
C) AMMAP 4 Row – G4

Wednesday
Competition
A) Full-Body Mobility/Dynamic Warm Up
B) CNS Prep
C) “Fittest of the Sierras 2013 WOD 3”
For total reps in 6 minutes:
30 Back Squats (155/105)
then, in time remaining: Max reps of G2OH (155/105)

Laird Hamilton and our friends from XPT are coming to Oak Park Saturday, October 27.  If you’d like to join us for pool training, exposure protocols and advanced breath work sign up now.

 

Monday’s Workout
Practice

A) 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)

Tuesday’s Workout
Practice

A) AMMAP 4
Row – G3

B) 4RFQ
:30:30
Plate Good Mornings (45/25)
Push Up
Alt DB Snatch (55/35)
Pull Ups

C) AMMAP 4
Row – G4

 

THURSDAY’S WORKOUT

COMPETITION

“OP Exatlón”

In Teams of 2 or 3, Relay style

AMRAP 20:

250m Row

Plank Walk with weight

6 Burpees

Army Crawl

8 MB Sit 2 Stand Slams!

10 Jump Squats

6/4 Cals Assault Bike

6 Puntería

FRIDAY’S WORKOUT

PRACTICE

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

Meal Prep Monday: Rule of 2’s

We all know that life can get a bit busy. Whether you’re balancing work, family, kids or various schedules. You sometimes just don’t have an extra day or even a few extra hours to get your meal prep done.

So here is helpful tip that I found, that has become a lifesaver. Alex Maclin, formerly of “Barbell Shrugged” shared this tip on Instagram awhile back. It’s my family’s go to on busy weeks, or when we just don’t feel like spending extra time in the kitchen.  

It takes almost no time at all. Covers all your macronutrients. Limits any and all excuses. And most importantly, it follows my food motto: K.I.S.S. (Keep It Simple Stupid)

The Rule Of Two:
2 Proteins
2 Carbohydrates 
2 Vegetables

Cook two of each and mix and match all week long. I typically like to make an extra vegetable or two, as you can never get enough veggies. Plus, it adds extra volume to your meals, keeping you fuller for longer. 

I would recommend finding condiments you like and adding those as the week goes on to spice your meal up. Also, being sure to add in fresh ingredients (tomatoes, peppers, mushrooms,nuts) to freshen it up and to cover your micronutrients as well. 

Yes, it can be boring. However, if it allows me a few extra hours to enjoy my weekend, all while making sure I’m eating healthy throughout the week; I’ll take! Your body and your pockets will be very thankful! 

Try it out and let me know if it makes any difference for you too.


TUESDAY – Competition

A) AMRAP 15
3 Power Cleans (185/135)
30 Double Unders
300m Run

B) Reflect


WEDNESDAY – Practice

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%)

Monday’s Workout
Practice

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)

 

Tuesday’s Workout
Competition

AMRAP 15
3 Power Cleans (185/135)
30 Double unders
300m Run

Reflect

Do you have health or fitness goals? Of course you do. Do you train at Oak Park because you think it will help you achieve those goals? Probably so. Are your actions in the gym, your attendance, your attitude, and your recovery consistent with those goals? Good question! (I know, right?)

 

The reality is that your behavior says more about what you really want than your goals say. Progress in achieving your goals is really only going to occur when those behaviors actually match with the goals. So, how do you go about evaluating your goals and determining whether your actions are consistent with those goals?

 

Well. . . having someone in your life who is willing to have an honest conversation with you about your goals and whether your behaviors are in alignment with your goals is a start. Fortunately, your coaches are here for precisely that purpose. We are here to guide you in the pursuit of your health and fitness goals, and part of that process is helping you be accountable for your behaviors. We can do this in a variety of ways, but the simplest is with period check-ins with you to ensure that the things you are doing are consistent with the things you say you want. If you haven’t had that conversation with your coach lately, take a moment this week to catch up with your coach and let her or him know that you are ready to have that conversation. We live for this.

____________________

THURSDAY’S WORKOUT

PRACTICE

A) Bench Press

     BASE: 5×4 (by feel)

     PEAK: 4×4 @ 80% “All Wheel Drive”

B) 4RFQT:

     Row 500m

     12 Double DB or KB Deadlift

     12 Push-ups

     12 Air Squats

 

FRIDAY’S WORKOUT

PRACTICE

A) For Quality:

     3 Power Snatch + 2 Snatch + 1 Overhead Squat

     2 Sets @ 50%

     2 Sets @ 60%

     3 Sets @ 70%

*Percentage based off Test Week Snatch Complex

B) 3 Rounds on the 3:00 (Nasal Breathing Priority):

     BASE:

     200m Run

     ME Strict Chin-ups

     PEAK:

     200m Run

     ME L-Sit Chin-Ups

C) Reflection

 

 

Dr. Martin Seligman, credited as the father of Positive Psychology, describes and measures human flourishing and well-being based on five elements, i.e., PERMA. 

P–Pleasurable emotions (happiness, contentment, rapture, elation)

E–Engagement, aka Flow (being totally immersed in what you are pursuing in the moment)

R–Relationships (family, friends, worthwhile/enjoyable social connection)

M–Meaning (a sense of belonging, purpose, and service to something bigger than yourself)

A–Achievement (accomplishing new levels of skill acquisition, i.e., competence) 

What I like most about this mnemonic is how it can be a useful mental model for more deliberately reflecting on life events. For example, you can filter your training sessions through PERMA: 

  1. What positive emotions did you experience?
  2. How engaged and present were you?
  3. How connected were you to your fellow classmates/coach?
  4. In what ways did/does the training session connect to other parts of your life outside the gym? 
  5. What did you accomplish today and/or was there an opportunity to work on becoming more competent at certain skills? 

I encourage you to use this mental model to debrief your future training sessions. 

At the very least, you’ll become more aware of your experience and how it is contributing to your daily and overall well-being and ability to flourish. You now have another way of keeping tabs on your own intentional, sustainable growth. 

P.S. This is what I consider an example of a tangible and tactical mental skillset, i.e., when I deliver mental skills coaching, mental models like PERMA are used to help individuals improve their ability to become more self-aware to then accurately self-regulate and self-evaluate given the circumstances and their desired outcomes. 


 

 

 

Tuesday
Mental Toughness
For time:
3-9-11-8-25-6-13 reps of:
Thrusters (95/65)
Bar-facing Burpees
-then-
Run 1 mile (Nasal Breathing)

Wednesday
Competition
Franklin Hill Fitness Score
A) “Franklin Light Hunt”
AMLAP 8: Across Down Back Up Back Across -then- 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”

 

 

 

 

 

 

 

 

 

 

Monday’s Workout
Practice

A) Sumo Deadlift
PEAK: 5×5 @ 75%
BASE: 5×5 (by feel)

B) 4 Rounds :30:30
Seated Wt’d Rope Pull (over Pull-up Bar)
OHS (50-60%)
Plank Ups

Tuesday’s Workout
Mental Toughness

For time:
3-9-11-8-25-6-13 reps of:
Thrusters (95/65)
Bar-facing Burpees
-then-
Run 1 mile (Nasal Breathing)

 


Friday’s Workout
Competition

“F-RAN”
FT:
400m Run
21 Thrusters (95/65)
400m Run
15 Thrusters
400m Run
9 Thrusters

 

Friday’s 12:00 Breath Class
Optimize your F-Ran before class

Sunday’s Workout

6 Rounds on the 4:00
200m Run
15/12 Cal Row
12 Lateral Burpees

Monday’s Workout
Practice

A) Sumo Deadlift
PEAK: 5×5 @ 75%
BASE: 5×5 (by feel)

B) 4 Rounds :30:30
Seated Wt’d Rope Pull (over Pull-up Bar)
OHS (50-60%)
Plank Ups

Saturday, September 15 is World Clean Up Day & Coastal Clean Up Day. Diz and @allhandsinproject are calling on 100 PEOPLE  to join in on that day to pick up at least 10 pieces of trash (more if you are inspired) WHEREVER they are. It doesn’t have to be at the beach.

 

Please send Diz PICTURES of the trash you collect so she can compose a big collage of action to show what 10 pieces of trash can look like when A LOT of people pick up 10 pieces.

____________________

THURSDAY’S WORKOUT

PRACTICE

A) Bench Press

     BASE: 5×6 (by feel)

     PEAK: 5×4 @ 75%

B) 6 RFQT:

     10 Reverse Lunge w/ Single-arm OH DB Press

     100 Rope Skips

C) Reflection

 

FRIDAY’S WORKOUT

COMPETITION

“F-RAN”

For Time:

400m Run

21 Thrusters (95/65)

400m Run

15 Thrusters

400m Run

9 Thrusters