Archive for March, 2010

Bear Barbell Complex and Pushups

Warm UP:

-feet 2 min
-calves 2 min
-quads, inner and outer at least 2 min each

100 double unders, 1000m row, or .6 mile run

Hip mobility drills

3-31-10 WOD:

5 rounds for time of:
1 Bear Complex 115m/75w lbs (7 cycles without letting go of bar)
21 Push-ups

Post WOD:

Stretch for shoulders
Stretch IT Band
Stretch hamstrings
Stretch quads

Roll out feet again.

You will do what they are doing in this video, except you will not increase the weight, we are staying at the same weight all the way through the workout:

CrossFit Mean Streets
Downtown LA

CrossFit Mean Streets Downtown LA 3-30-10


Pre WOD:

PVC passthrough and shoulder mobility

3 rounds of 10-15 reps per set:
Weighted overhead squat
GHD Raises (wheelies)
Ring Dips

4 rounds for time of:
50m Walking Lunge
50 Sit-up

Post WOD:

Parallete L-sit for a total of 3:00
-Must hold legs straight and off the ground for a combined total of 3:00

CrossFit Mean Streets
Downtown Los Angeles

5K Friday! ….@ CrossFit Mean Streets of Downtown LA

Congrats to Stephanie and Erin who completed the LA Marathon with smiles and no injuries!:

Stephanie and Erin, LA Marathon 3-21-10

WOD 3-26-10:

Run 5K for time.

We will do this at the Cornfield. If you are planning on coming to the gym first then you must be here on time (6:30am, 6:00pm). We are leaving right when class starts and carpooling there and back. If you wish to meet us there you can, we should be there 5min after the start of class. Wear your running shoes!

-Remember there is no 7pm class on Friday.


Some stories you just have to read. Learn about Gordana from CrossFit Mississauga (Canada) and how she credits CrossFit with giving her the strength to fight cancer: Read.

“Surround yourself with fighters” — Lisa Barrone in “It’s Not the Recession, You Just Suck” on

And then there is Furious Pete,… check out the gym he trains in!:

CrossFit Mean Streets
Downtown Los Angeles



Partner Warm UP:

Get a partner. One person rows while the other person does Barbell Turkish Getups X 10 (55lbsmen/26lbswomen), 5 per arm.

Note the amount rowed and switch. Then compare rowing distance. Whoever does less has to do 1 burpee for every 30 meter difference.

Do three rounds.

WOD: Diane:

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post WOD:

L sit holds

Record your longest L sit hold on the parrallets. If you are unable to do this because of flexibility. Then Hold Downward Dog for 2 min X 3.

Reading Material from CrossFit Mean Streets Downtown Los Angeles

This is for all those that need something to read while on the Elliptical Machine!…. Oh wait,… they have TV’s now!

Perception of effort, not muscle fatigue, limits endurance performance

Read “The (Political) Science of Salt” by Gary Taubes, The National Association of Science Writers.

John Sullivan – “The CrossFit Congressman” and “A Vote for CrossFit

Book recommendations:

Lights Out

Paleo Diet


Starting Strength 2nd Edition

And if you are Headphone type:

This is a must for anyone wanting to know the truth about what to eat:

The Paleolithic Solution

Have a good weekend, Much support to Erin, Stephanie and Suhaila who are all running in the LA Marathon!

100 Deadlifts

Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals – video [wmv] [mov]

SoCal Sectional Day 2 Highlight Video… [wmv] [mov]

Skill work:
Double under Practice

Rowing stroke rate pacing:
Row 200m at each of these stroke rates:
-27 s/minute
-30 s/ minute
-35 s/minute
and note how each one feels

Overhead Squats:
Do a few warm up sets, Either use your bodyweight or scale to make very difficult:
1 set of 10 Overhead Squats

WOD 3-18-10

For Time:
100 Deadlifts 225/135 lbs
On the minute every minute do 5 burpees

Post total time and amount of burpees.

Ronnie at the Socal Sectionals. Placed 10th out of 175 very fit guys, he moves on to Regionals