Archive for April, 2010

“Climb to Heaven” Trichotomy

Three rounds of:
-Samson stretch (20-30 seconds)
-Lunge 15 steps
-Back Extensions (10-15)
-Dips (do just a few)

Then:
-”Greatest stretch in the world” (three each side)

WOD: “Climb to Heaven” 3 rounds 3 min rest in between rounds.

Take elevator down to ground floor.

Time starts at the bottom of stairs

3rounds:

-Run up the stairs to the 11th floor
-40 squats
-30 situps
-20 pushups
-10 burpees
-Rest 3 minutes

I want each round an all out sprint. Complete every round like it is your last. Do not worry about the fact that you have to do more, you get a rest! Every round will be timed individually and as a total. 1st round will go up on the wall and recorded as your new and LAST 🙁 baseline score. Start each round at the ground level with foot on first step.

Good luck!

CrossFit Mean Streets
Downtown Los Angeles

Moving on Friday!


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Reminder:

There will be a morning class on Friday.
There will not be a night class on Friday because we are moving house then. Directions, and or any changes to the new place (@ 3rd and Main) will be sent in an email.

Warm Up:
Hip Mobility drills
Core Strengthening

WOD:

5 rounds of
AMRAP bodyweight back squats,
AMRAP handstand pushups

rest as needed between exercises,
report total reps from all 10 sets.

CrossFit Mean Streets
Downtown LA

Shoulders

Announcing the 2010 CrossFit Games! – video [wmv] [mov]

Beyond the Body by Louis Hayes

Today’s WOD:

Shoulder Press:
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

There is 15 sets, every one should be as close to your maximum capacity as possible. Do 5 minutes of shoulder mobility drills and then start ramping up to your work sets. The 15 sets should take you around 45 minutes to complete if doing properly (lift heavy, rest re-coop for at least 2 minutes before going again)

Oh Boy… Soy

Throw out your Microwaves and your soy, It will kill your thyroid:

Warm UP:
Double Under Practice: 5 Min
Lsit Holds: Do a combined total of 30sec longer than you did last week up to 3min. If you did 3min last week then try and do less sets.

16-12-8
Very light Wallballs
Back Ext. Wheelies
Pullups

WOD: FIght Gone Crazy

3 Rounds:
-1 min each:
1. KB Swing 1.5 pood
2. Thruster #95
3. Push Ups
4. Box Jump 20in.
5. Calorie Row
6. Rest

Double WOD

WOD A:

500m Row sprints x 4
-exactly 3 min rest in between each set

WOD B:
Untimed (but do as quick as you can):

21-15-9 of the following exercises:

1. 65% of 1RM of a Strength movement(squat, deadlift, clean, shoulder press, snatch, etc…)
2. Something you are weak at
3. Pick this exercise based on #1 and #2, fill in the blank for left over body parts.

Come to class with the three exercises already picked out. You will get no help in deciding what to choose.

New Gym Update:

A big thanks to Mike for putting together this wicked structure:

And thanks to dennis for slapping this on the front of the building:

We are all set to move in by May 1st, and start having classes on the 3rd.

Hero WOD

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

CplRyanMcGhee_th.jpg

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


“McGhee” by CrossFit Again Faster – video [wmv] [mov]