Archive for June, 2010

Get inverted

WOD 6-29-10

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

Post WOD

10 min of Walking on hands practice

GRIFF

Everyone check this out: Next Level Invitational

Warm up:

3 rounds:
Samson Stretch 20-30 seconds
10-15 Box Jumps
10-15 Chest to Bar Pullups
10-15 Rolling Back Extensions
10-15 Knees to Elbows
10-15 Dips or parrellete HSPU

WOD: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Griff-th.jpg

Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Post WOD

Snatch Pulls

3-3-3-3-3

You should be able to use 75lbs heavier (35lbs for women) than your max snatch for a 1RM Snatch Pull. So adjust your 3RM Snatch Pull accordingly.

CrossFit Mean Streets
Downtown LA

CrossFit Intro Sessions for this Week.

Intro sessions:

Monday 6-28-10: 8:00pm
Tuesday 6-29-10: 7:30am

Intro sessions are free, and our way to show people what we do here. Our website and gym may look a little intimidating if you are on the outside looking in. But CrossFit is for everyone, especially those who are not in shape looking to get fit. If you are on the fence about trying CrossFit, please join us for an intro session, and see what it is about. You will not be sold CrossFit. We will not ask you to join, sign a contract, or even send a follow up email/call. These are just so we can define fitness for people and show how we have a passion to help. They are fun and good for you.

Intro sessions are scheduled based on people who want to do them (people call tell us what time works, and we schedule). We do two a week. So if these two don’t work out for you then let us know what your schedule is for next week and we will set up an intro session for you then.

CrossFit Mean Streets
Downtown LA

Sunday Grinder WOD

Warm Up: BB complex 75# – 105# with push-up chaser

Strength: 3RM Dead Lift

Stamina: 5 rounds: 2 x DL @ 3RM, 10 BPK, 20 45# overhead weighted walking lunges

Work Capacity:

for time: 100 Back Squats (135 -155#). Every minute do 5 burpees.

Durability: sprints 10 x 100 yds, 15 sec rest between sets. Active stretch

– BPK is a burpee – pull-up – knees to elbow complex.

Sat BBQ postponed

With the World Cup and the fact that a lot of us will be out of town, the BBQ will be postponed till a weekend after July 4th. Sorry, but we will do it another time.

Read:

Lift heavy Chickas! 10 Reasons heavy weight don’t bulk up the female athlete

Warm up:

Jog 400m
20 wallballs
run faster 400m
20 wallballs
Sprint 400m
20 wallballs

Make sure to get deep on the wallballs. The key here is to open up your hips for the WOD. Make sure to keep all of your backs strong.

WOD:

7 Rounds

7 power snatches
7 snatch balances
7 overhead squats

Make sure your hips are open people, before starting. Greatest stretch, and some other hip mobility drills will be done before the WOD. We have been doing lots of squatting this month, make sure to take care of your legs. Self myo-fascial release, pnf/static stretching is in order for everyone.

CrossFit Mean Streets
Downtown LA

This Sat Workout is Free. Bring Friends to get their Asses kicked! BBQ After

Sat WOD at 9am is Free. The workout will consist of thrusters, running and muscle ups. The workout can be scaled to anyone’s abilities, so nobody should be scared. (unless you are a current client, if you aren’t scared before a WOD then something is wrong).

Here are some more women kicking ass: Notice they are not using gloves!

Warm Up: CrossFit Warm Up

WOD 6-23-10:

Back Squat
1-1-1-1-1-1-1

CrossFit Mean Streets
Downtown LA