Archive for January, 2010

Monday is made up of two parts,… Mon and Day


The Protein Debate

-A debate between Loren Cordain, PHD, auhor of The Paleo Diet, and T. Colin Campbell, PHD, author of The China Study.


Warm up:

3 rounds
10 Overhead squats (choose a moderate weight, but heavier than PVC)
10 Pullups
10 knees to Elbows
10 handstand pushups/ regular chest to deck pushups
10 steps walking lunge


Max Efforts, all out sprints

-10 flights of stairs
-2000m row
-100 double unders (if you do not have double unders, then do 800 singles)

Separate and total time

CrossFit Mean Streets
Downtown Los Angeles

Core stability

Let your so called “excuses” go


Warm Up:
Double Under practice:
-An easy way to “get” double unders:

1st day time yourself doing 10 double unders
2nd day time yourself doing 2 double unders in a row, ten times
3rd day time yourself doing 3 double unders in a row, ten times
4th day time yourself doing 4 double unders in a row, ten times
5th day time yourself doing 5 double unders in a row, ten times
6th day time yourself doing 6 double unders in a row, ten times
7th day time yourself doing 7 double unders in a row, ten times
8th day time yourself doing 8 double unders in a row, ten times
9th day time yourself doing 9 double unders in a row, ten times
10th day time yourself doing 10 double unders in a row, ten times

-First day just bust out ten double unders however you can. 2nd day you have to get 2 double unders in a row, and that counts for one. You have to do that ten times. Do not stop trying after you get 2 double unders in a row, keep going, because if you get to 4 then that counts as 2 sets. You repeat this on all the subsequent days.
By the time you have to do 6 or 7 double unders in a row 10 times, you will start to find the rhythm. When you can do 10 double unders in a row ten times, you pretty much have the skill, and beyond this all there is to do is refine technique.

Theoretically this should take only ten days to complete (do in warm up or cool down)

5 Rounds
30 GHD Situps
25 Back Extensions

Skill work:
Walking on hands
Ring Work

Handstand WOD Demo” with Laurie Galassi, CrossFit Santa Cruz – video [wmv] [mov]

Push past your limits

EVERYBODY THIS IS A MUST READ: Defying our evolutionary heritage

Warm up

Hip mobility drills

3 rounds
25sec of PVC shoulder pass throughs
5-10 Overhead squats with Slosh tube (or 10-15 with PVC pipe
10-15 Back Extensions
10-15 GHD situps
10-15 Pullups
10-15 Dips

WOD: Nancy

Five rounds of:

400 meter run
95 pound Overhead squat, 15 reps

CrossFit Mean Streets
Downtown LA

Everybody Load up on your FAT! It is good for you,… we need it

More info on how our government scammed everybody out of good health: here

Warm up:

Running (pose) skills and drills
5 Turkish getups per arm
Burgener Warm up
Hip mobility


CrossFit Mean Streets Baseline:

Up 10 flight of Stairs
40 squats
30 situps
20 pushups
10 burpees

Rest at least 5 minutes

Clean & Jerk

CrossFit vid on Clean and Jerk,… with Sage: Clean with Split Jerk

CrossFit Total

Warm Up needs to be quick because this workout will take the whole hour. So everyone get here on time.

Warm up:

Run the ten flights of stairs once. Pace yourself at half your max speed.
12 pushups
12 ghd situps
12 Back extensions
10 double unders if you don’t “have” them. 50 if you do.
15 overhead squats with pvc
Hip mobility drills
PVC passthroughs and shoulder circles


Max Effort:

Back Squat X 1
Shoulder Press X 1
Deadlift X 1

Everyone should give this a read: CrossFit Total

CrossFit Mean Streets
Downtown Los Angeles

Squat Pullup Squat Pushup etc…


Warm Up:

Barefoot jump rope for 5-8 minutes

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 and Superman for 3 minutes

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post reps per each minute.


Clean and Jerk (work on skill and work to max effort)


OC CrossFit Throw Down 2010 By Gametime Videos from John Gutierrez on Vimeo.

CrossFit Mean Streets
Downtown Los Angeles