Archive for December, 2009

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Warm Up: Row 2,000 M or 1mile run @ 6-7 min pace

WOD: AMRAP 20 minutes:
5 Pullups
10 hand Stand Push-ups
15 Sumo Dead Lift High Pull (65# bar)

When you smashed that Workout:

4 Rounds:
Put an incline on the treadmill (4-8)
And sprint 1/10 of a mile.
1 Minute rest. While you are resting do this minus the duckwalk:

CrossFit Mean Streets
Downtown Los Angeles

Foot Health

Shoes have ruined the health of our feet. To recondition our feet we must incorporate plenty of barefoot activities. A few examples: jumproping, beach walking, running, and weight lifting. To protect your skin and still get the benefits of barefoot sports, Check these out:

Closest thing to bare feet you can get.

From Vibram Five Fingers
Vibram FiveFingers is different than any other footwear on the planet. Not only do they bring you closer to your environment, FiveFingers deliver a number of positive health benefits—by leveraging all of the body’s natural biomechanics, so you can move as nature intended.

6 Reasons to Wear Vibram FiveFingers:

1. Strengthens Muscles in the Feet and Lower Legs – wearing FiveFingers will stimulate and strengthen muscles in the feet and lower legs, improving general foot health and reducing the risk of injury.

2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally.

3. Stimulates Neural Function Important to Balance and Agility – when wearing Vibram FiveFingers, thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.

4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.

5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our bodyweight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.

6. Allows the Foot and Body to Move Naturally, Which Just FEELS GOOD.


Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between.

Hollow Rock / Superman for 3 min, no rest. flip over when needed

21, 15, 9 reps for time of:
Front Squat (115/75)
Ring Dips (scapula should remain retracted. Use parralletts for scaling)
Box Jumps (30″/24″)

CrossFit Mean Streets
Downtown Los Angeles

Almost the New Year! Check out CrossFit on Google Trends

Everyone check out this Google Trends Graph. It shows the amount of times the following words were searched (in United States) since Google has been up and running:

CrossFit (blue)
24 Hour Fitness (red)
Golds Gym (gold)
Ballys (green)

Notice the other gyms have a spike in searches around the first of the year then a massive drop off shortly after. This correlates with the business models of these gyms:
-Pack the place with machines and staff that works for minimum amount
-Have a team of sales people on staff every day
-Sign up as much people as possible, especially around the New Years, and hope they never come in.

In my opinion, this is why 24 hour fitness is so successful. They advertise like crazy on the radio, and when you walk into one, you usually see at least 10 sales desks right at the front of the gym. This is their primary focus. They get you when you walk in, and when you walk out. Once you sign up all they care about from that point on is: “Membership card please”.

Notice “CrossFit” has been making a steady climb. Our business model is different:

Provide excellence and people will come to you, and stay with you.

CrossFit gyms thrive when their members thrive. So thats what we are committed to do, all the while loving it.

CrossFitters know that they aren’t coming to the gym for some easy miracle change to happen in a month. CrossFitters know it takes sacrifice and hard work, over a lifetime to attain optimum levels of performance. So we all have to spread the word and keep hitting WOD’s hard everyday. Soon our numbers will be topping 24 hour fitness and the whole world will change their training methodologies. And maybe one day we can walk out on the streets and see 2/3rd’s of the people in shape instead of how it is now with 2/3rd’s suffering from obesity. Choose a life of beauty.

WOD for 12-28-09

21, 18, 15, 12, 9, 6, 3 reps of:

Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

CrossFit Mean Streets
Downtown Los Angeles


rings from below

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.

CrossFit Mean Streets
Downtown Los Angeles

What Should You Avoid Eating?


Take everything out of your pantry that is non edible and throw it away.

Take everything out of your pantry that is non edible and throw it away.

Anything your Caveman ancestors couldn’t get – primarily processed foods and refined carbohydrates. Many of the health problems that plague the developed world can be linked to the excessive consumption of these items. They trigger an inordinate insulin response and disrupt your body chemistry. Avoid rice, bread, potatoes, and anything based on sugar, such as candy, sweets and soda.

What about foods such as brown rice, low fat yogurt, rice cakes, and quinoa -aren’t those healthy? No, these foods are your worst enemy. The low fat/ high carb revelation was a scare tactic used by our government to sell its own agriculture to the people. American farmers have a highly profitable business of growing cheap grains that can be made into cheap tasty food. The food pyramid was developed based on no scientific research, but against all research and for the reason of promoting the agricultural industry. If you want to live and not be obese, forget everything you learned from your parents, school, and the media regarding diet and go with what the food that was available to us before civilization had other greedy interests besides your health.

When we speak about food, we must understand that our bodies are hundreds of thousands of years old. Homo Sapiens emerged from it’s predecessor homo Erectus over 200,000 years ago. We evolved to the bodies we are in now many thousand years ago. We are the end evolutionary result of many other similar species of hominids that span back millions of years. With that said our bodies that we have now evolved to intake the food of this earth and to use it to its maximum capabilities. We evolved eating animals, vegetables, nuts and seeds, and fruit when it was in season. All of these foods were eaten in it’s whole form, and fresh. These foods work in harmony with all of the functions of our body and will support a fit physical and mental self.

Breads, cookies, and potato chips may have been around for as long as you have been alive, but as stated before, our bodies evolved hundreds of thousands of years ago when such items did not exist. These processed foods came from the agricultural revolution. The agricultural revolution occurred around 10,000 years ago in the middle east. They started grinding up grains into flour and cooking them into bread. This process, although it has fed and kept alive millions of people since its inception, is not at all conducive to our bodies natural responses. Grinding down wheat into flour and cooking it highly elevates the rate of absorption of sugar into the blood stream, and at the same time stripping the food of its nutrients (nutrients are what spoils in food, so take out the nutrients the longer it lasts). Our bodies have not evolved to keep up with the agricultural revolution. Grinding is a form of processing, along with bleaching, baking, and refining. We call foods that increase blood sugar quickly: high glycemic foods. Some high glycemic foods are: rice, pasta, breads, sodas, high fructose corn syrup, sweets and potatoes. Excessive consumption of high glycemic carbohydrates are responsible for many nutritionally based health problems. Nowadays processing technology has become very advanced and we are able to make food like items out of very cheap resources.

The problem with high glycemic carbohydrates is that our bodies are designed to deal with the increased sugar rush by releasing insulin to control it. Although insulin is a hormone that we cannot live without, it can do massive amounts of harm to our bodies. Our bodies are designed to use insulin with diets of the “Caveman”. Whole foods do not spike the sugar with blood and insulin is not used in such high amounts as today. Insulin as a hormone sets the stage for gaining fat, increasing inflammation, creating a disease state in the body and many more hormonally wrecking influences. But lets look at one responsibility of insulin that is easy to understand. Insulin is a storage hormone. When the brain senses that there is too much sugar (usually due to eating a high glycemic food) in the blood it stimulates the pancreas to release insulin. Insulin unlocks fat cells and stuffs the sugar from the blood into the fat cells and stops the use of fat for energy. Two things happen when this occurs. Our hormones that use fat for energy, like for example: testosterone and human growth hormone -cannot get access to fat to burn for energy, so they are not present in the body. These two hormones are responsible for keeping us youthful, strong, and fertile. The other is that now that there is no sugar in the blood, our brain senses that we need energy,… and now we crave more sugar. The cycle starts over again.

This causes a very damaging repetitive cycle of sugar rushes and insulin spikes. Eventually our body needs more and more of an insulin response to have the same effect. At this point the person has developed insulin resistance. Insulin resistance causes:
1. Fatigue.
2. Brain fogginess and inability to focus. Sometimes the fatigue is physical, but often it is mental.
3. High blood sugar.
4. Intestinal bloating. Most intestinal gas is produced from carbohydrates in the diet. Insulin resistance sufferers who eat carbohydrates sometimes suffer from gas.
5. Sleepiness. Many people with insulin resistance get sleepy immediately after eating a meal containing more than 20% or 30% carbohydrates.
6. Weight gain, fat storage, difficulty losing weight. For most people, too much weight is too much fat. The fat in IR is generally stored in and around abdominal organs in both males and females. It is currently suspected that hormonal effects from such fat are a precipitating cause of insulin resistance.
7. Increased blood triglyceride levels.
8. Increased blood pressure. Many people with hypertension are either diabetic or pre-diabetic and have elevated insulin levels due to insulin resistance. One of insulin’s effects is on arterial walls throughout the body.
9. Depression. Because of the deranged metabolism resulting from insulin resistance, psychological effects are not uncommon. Depression is said to be the prevalent psychological symptoms

And basically opens Pandora’s box when it comes to disease. If you google “insulin resistance” and any disease you chose, there is probably a correlating factor.

How do we fix this? We get back to the prescription of food that our bodies are used to eating. We eat a paleolithic diet composed of meats, vegetables, nuts and seeds, some fruit, little starch and no sugar. We must get a healthy and hefty supply of fat. Fat is the optimum form of energy for our body. We are made to burn fat for energy. If one reduces his or her carbohydrate intake down to 50 grams a day, which will happen if he or she gets them all from plant sources, along with eating plenty of fat from sources like coconut, olives, olive oil, nuts and seeds, avocado, then their body will switch over in the way it gets energy: from sugar to burning fat. This takes about three weeks to happen. But when it does our body stops craving sugar, the fat that has accumulated around your stomach, back, and butt will be burned away, sugar levels are maintained, insulin is not spiking, and hormonal levels will be optimized for a lean strong fertile body.

The word “food” has been caste upon too many items that are in fact non edible. Grains are not edible. be very weary of the stuff that goes into you and your families’ bodies. It is a safe bet that if it wasn’t around over 10,000 years ago then we shouldn’t eat it. Many have noticed that the outside perimeter of most grocery stores stock proper types of foods. Stay in the produce and meats sections. Do not go buy anything that is in a box from the middle of the store. These are the tasty cheap food like items that have an expiration date 3 years in the future from now. We all know food doesn’t last that long.

Ronnie Teasdale
CrossFit Mean Streets
Downtown Los Angeles

Farmers and Stairs,… What a match!

(355lbs)Paul Deadlifting 100lbs more than he could 1 month ago. Also 20lbs lighter!

(355lbs)Paul Deadlifting 100lbs more than he could 1 month ago. Also 20lbs lighter!


CrossFit Warmup:
Samson Stretch 20-30 sec
Overhead Squats 10-15
GHD back Ext. 10-15
GHD situps 10-15
Pullups 10-15
Dips 10-15


5 rounds for time of:
Down 10 flights and Dumbbell run up 10 flights
15 Burpees

Use a pair of 50lbs dumbells for first run then 40-30-20-10

Scale as needed, RUN!… NO CRYING

CrossFit Mean Streets
Downtown Los Angeles