Archive for May, 2010

Sore?? Barbara will finish you off.

Warm UP:

Do 100 walking lunge steps and 100 star jumps while completing the following:

Weighted overhead squats 10-15
Back extension wheelies 10-15

-6min double under

-Run 400m

Barbara:

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

CrossFit Mean Streets
Downtown Los Angeles

AMRAP, Memorial Day: Normal schedule.

11......done

AMRAP Wods, they suck for everyone. In fact the stronger a person is the more he/she is punished in the AMRAP.

As many reps as possible in 20 min, that is the WOD.

The last 2-3 minutes is what separates somebody who is striving to be their best and someone who is just completing the workout. These last few minutes are not to just coast it out and finish one more round and then quit. These last few minutes are there to challenge you. 1 round you for sure have, how much more can you get in before the buzzer rings, another round, 3, maybe, just keep going hard till the end. Those who go hard all the way to the end no matter if they are half way through a round or not will be rewarded with a sense of accomplishment much greater than the person who quit at the end of a round with 25sec left and decided: “thats enough.” Do not let your self fall short. It is 20 min not 19:30, complete it.

Warm UP:

6 min double under practice

Pre WOD:

4 rounds with rest (as needed) in between rounds (increase weight every set)

Must be completed in 25 sec:

-snatch grip deadlift
-snatch
-overhead squat
-squat snatch

WOD 5-31-10:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

CrossFit Mean Streets
Downtown Los Angeles

SAT and SUN wods and next intro classes at CrossFit Mean Streets of Downtown Los Angeles

The next two intro sessions next week will both be on Tuesday. One is at 7:30am, the other at 4:00pm. Tell your friends!

Saturday WOD:

Angie:
For time:

100 pullups
100 pushups
100 situps
100 squats

Sunday Grinder WOD:

Warm Up: Quatro Complex (95, 105, 115, 125#). See notes.

Strength: Work to 3RM Back Squat

Stamina: 4 rounds, not timed: 3 x Back Squat @ 90% 3RM, Buddy Carry 2 x 50M each, Hip Mobility drill

Work Capacity: AMRAP 20 minutes:

* 5 x Squat Clean (135#)
* 15 x KB Swing (55#)

Durability: Sprint 8 x 200M (:30 rest). Plank hold 3 x 2 minutes, vary it up.

Notes:
-Movements you need to be proficient at: back squat, front squat, cleans, Kettlebell Swing

-Scale load on Warm Up and Work Capacity if you don’t feel you can’t do it safely with good form. Quatro Complex: 4 rounds of 4 reps each: Power Clean, Front Squat, Push-Jerk, Front-Racked Step ups. Do not let go of bar if possible. Total reps is 16 each round (each step up counts as 1 rep, alternate legs and use 20 in box).

CrossFit Mean Streets
Downtown LA

BFT = Big Fucking Tire

When the time comes to play,…. you will get dirty. So always keep a dark colored shirt in your bag, unless, of course, you plan on taking your shirt off.

All of the WODs are now posted in the gym on the white board. They are posted until the end of June. This is so you can decide your days off and plan accordingly. Please don’t text asking what the workout for “next sunday” is. They are posted on the wall in here for a reason, take a picture if you need to.

WOD 5-26-10:

Row 5k

“Sunday Grinder” classes at 10am from now on! NEXT INTRO CLASS TUES 730am

Classes will be held on Sunday at the main gym from now on. These are not CrossFit classes. They are open to all of our clients. These workouts will be extra long (think 3-5 crossfit workouts mushed together).

On Sundays mostly Mark McSharry will be teaching these beasts of a workout:

Mark at Socal Sectionals...5th overall


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What kind of workouts are these?

These workouts will increase your work capacity and strength over a longer time period then regular CrossFit WODS. You must know the movements before coming to the class. You will be responsible for scaling. Sunday Grinders are not for learning technique. For example: If the workout has Push Jerks in them and you have never done a Push Jerk and have no idea what it is. Do not come to the Sunday Grinder. However if the workout involves pullups and you can’t do a pullup on your own but know that you have to use the green band to do them, then you are cool to show up. These workouts are meant to challenge your capabilities, so you must be capable first.

How do I fit these into my programming?

Sunday Grinders are a big load of work. So just realize this. Probably not a smart idea to workout 100% monday through sat and then try and tackle one of these Grinders. It depends on your goals though. Make sure you are getting enough recovery. We are open 7 days a week now, look out for these signs:

-Washed-out feeling, tired, drained, lack of energy
-Mild leg soreness, general aches and pains
-Pain in muscles and joints
-Sudden drop in performance
-Insomnia
-Headaches
-Decreased immunity (increased number of colds, and sore throats)
-Decrease in training capacity / intensity
-Moodiness and irritability
-Depression
-Loss of enthusiasm for the sport
-Decreased appetite
-Increased incidence of injuries.
-A compulsive need to exercise……….. ehem -Joe (but we love having you around)!

-These could be indicators that your body is overstressed from training. Remember sleep, stress, life changes, diet and other variables can increase your sensitivity to “under recovery”. So be smart, eat right, train hard and listen to your body!

How much do these classes cost?

Depending on your membership:

If you are unlimited they are free
If you are twice a week you can use this class as one of your two
If you are dropping in, the regular fee of $20 will apply.

Monday 5-24-10

Warm Up:

If you are not capable of doing all of these for 15 reps:

3 rounds
-overhead squat with bar
-back extensions
-ghd situps
-ring dips
-pullups

Then for the rest of May and all of June do this warm up every day. Make sure you increase your numbers each day.

If you are capable of the above:

3 rounds of
-overhead squat: increase the weight each time (ex, pvc, 25lbs, 45lbs) 10-15
– Back Ext X15
-Toes to Bar X 15
-Max Muscle up
-Max Handstand Pushup

WOD:

Back Squat

1-10-1-20-30

Max effort each set

Crossfit Mean Streets Downtown LA

Saturday 9:00am: Fight Gone Bad Open House

Come join us on Friday for a class. We will be working out, having fun, lecturing and just enjoying CrossFit. Come participate or just watch. All skill levels welcome!

WOD 5-21-10:
SouthWest Regionals WOD#2

5 Rounds for time:
5 Muscle-ups Men / 2 Women
10 Power Cleans 135# / 85 #
220m Run

Ronnie Teasdale: 10:29

CrossFit Mean Streets
Downtown Los Angeles

If We Don’t Stop Childhood Obesity, Our Fat Toddlers Could Become Fat Fucks

Click It: If We Don’t Stop Childhood Obesity, Our Fat Toddlers Could Become Fat Fucks

Warm Up:

Mobility drills

WOD 5-20-10:
Time Limit: 14 minutes

Row 1000m
Ski 1000m
Row 1000m

Skill work:
-Burgener warm up
-Snatch Skill transfer exercises
-Squat Snatches

Get Some!

CrossFit Mean Streets
Downtown Los Angeles