Archive for November, 2009

Joshie

12-1-09

Warm Up:
3 rounds:

Jog .15 mile
One set of greatest Stretch in the world
Overhead Squats 10-15
Back ext 10-15
Abmat or GHD situps 10-15
10 Dips/Ring dips, Or regular pushups chest to deck. 10-15

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.
joshie2-th

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Make sure you roll yourself out good before or after the workout, and stretch after.

CrossFit Mean Streets
Downtown Los Angeles

Monday-Funday

Work out your lower body with the foam, and some upper body parts with tennis balls and baseballs.

Do the three rounds of CrossFit warmup. Emphasize strength movements, do more reps than normal (15).

6 rounds:

Row 500 meters
50 double unders

For time.

Substituting Double Unders with Running 400 meters MAY be an option.

When you are done stretch good, and roll out bottom of feet with a tennis ball.
Balls of Pain

CrossFit Mean Streets
Downtown Los Angeles

Angie

11-27-09

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.

CrossFit Mean Streets
Downtown Los Angeles

Day before Thanks!

11-25-09
Self Myo-fascial release
CrossFit Warm up nice and good.

Deadlift
3-3-3-3-3

or
Deadlift
1-1-1-1-1-1-1

Rest

Then:
For Time:
50 Double Unders
10 Sit-up – Standards
40 Double Unders
20 Sit-up – Standards
30 Double Unders
30 Sit-up – Standards
20 Double Unders
40 Sit-up – Standards
10 Double Unders
50 Sit-up – Standards

CrossFit Mean Streets
Downtown Los Angeles

Stairs: we love ya!

CrossFit Warmup
Work the next progression of pullups/muscle ups.

Workout:

For Time:
500 m Row
25 Burpees
Stair Climbs (down and up) (10 flights)
25 Burpees
Stair Climbs (down and up) (10 flights)
25 Burpees
500 m Row
row burps stairs 11-24-09

CrossFit Mean Streets
Downtown Los Angeles

Hero WOD – Randy

11-23-09
Warm Up.

Double Under Practice
Jog up the stairs once (just jog, or walk)
CrossFit Warmup

“Randy”
randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

WORKOUT:
75# power snatch, 75 reps For time

CrossFit Mean Streets
Downtown Los Angeles

You are human, and humans are amazing:

Here are some pretty rad videos. We are all capable of incredible things. Everyone please stay focused on what you want, and it will manifest in your life. Allow yourself to accept the fact that you deserve all you can imagine.



CrossFit Mean Streets
Downtown Los Angeles

Some Fun, and Sleep

Here is Daniel,

First time doing weighted pullups, and he decided to be a badass…WHY?: because he just cant help it.
IMG_0310

Daniel 26lbs Kettlebell

Daniel 26lbs Kettlebell

So now for the weekend, and rest days. I want to make sure everyone knows to catch up on their sleep. Sleep will reset your hormonal balance and actually help you reduce that fat. Here is an excellent book that I would recommend to every human. Don’t reduce the quality of your life, function, performance, relationships or mental abilities because you are sleep deprived! Do something about it, especially on the weekends! This book is not just about sleep, it is a very informative book on almost everything!
PB200003
See you all next week!

CrossFit Mean Streets
Downtown Los Angeles