Archive for September, 2010

Body weight: yes, it is your body and you should be able to move it.

Told to eat vegetables, America orders fries

WOD 9-30-10:

“The Reason”

100 2 count mountain climbers
90 air squats
80 pushups
70 pullups
60 knees to elbows
50 double unders
40 back extensions
30 burpees
20 muscle ups
10 handstand pushups

-may be done from 100 down to 10 or 10 up to 100

CrossFit Mean Streets
Downtown LA….. where old asian ladies greet you with Buenos Tardes then give you religious propaganda

The World HATES you

-Written by Ronnie Teasdale

I will get to why this is a good thing at the end. But I must beat you down first,… so read through to turn that frown upside down.

Sickness and injury is something that we all have deep desires to avoid. This is natural and is a function of survival. Sickness and pain is an indication that something is not right. Back in the old days, by old days I mean +10,000 years ago, if we ate a monarch butterfly and it gave us a stomach ache we wouldn’t eat it any more,… and we would tell our tribe and children not to eat the orange looking slow flying thing. Pretty simple set of rules to live by,… ouch= don’t do.

I believe that all higher order animals have a sense of pain. For millions of years pain has guided us through life keeping us safe from making the same mistakes over and over again. Pain has allowed us to realize that falling out of the tree hurt a little, so….. falling off a cliff would probably hurt a lot. Our reaction to pain is deeply ingrained into our conscious and subconscious mind. We as animals do not like it for the most part (pain causes hormonal releases that some people get addicted to, causing them to like pain, also pain is extremely REAL, so that is another reason why some people will actually seek it, this is an interesting tangent to go off and discuss, but it doesn’t belong in this blog).

So lets list some of the things that cause us pain nowadays

-shin splints
-stomach aches
-head aches
-acne
-heart aches
-boredom
-common cold
-cancer
-death of loved ones
-knees
-depression

Before I address the list lets talk about something else. As a species we have transformed into different types of groups. We have different races, different “religions”, different sizes, different classes, etc…. So one can look at humans as a bit different from the animal kingdom that we have conquered because it is not human kind vs. the other animals in the fight for survival anymore. More realistically we are fighting for dominance within our own species.

I would argue that the two main separating groups is “humans with power” and “humans without power”. And there are very few humans with power, and a whole lot of humans without it. I could write a book on what power is,… but basically: if you are looking at this current sentence for me to explain what power is,… you probably do not have it.

Many people in power are in charge of making the decisions in this world. They are the presidents of countries, the school principles, the head of the media groups, the person in charge of who gets passports or not, the masterminds who start wars, the richest corporations in the world (pharmaceutical, and oil),… and the people telling all of those people what to do.

These are the people that have somehow transformed humans, one of the most advanced species this planet has ever seen, into a world wide network of slaves. Transforming perfectly happy beings who had to work an average of 5-7 hours a week for food, shelter and sex, into this army of 40-80 working hours a week, angry, hurting, machine of people.

And the truth is that the people in power have the answer for you how to deal with pain. And that answer is to give them more power.

So lets go back to the list,… this would be the power machines answer to deal with these problems:

-shin splints: High tech shoes, pain medication
-stomach aches: medication
-head aches: medication
-acne: medication
-heart aches: alcohol, comfort food, entertainment such as movies, and video games
-boredom: anti depressants, entertainment, alcohol
-common cold: medication
-cancer: medication, “SEARCH FOR A CURE” bullshit
-death of loved ones: entertainment, medication,
-knees: high tech shoes, limited movement, no exercise
-depression: medication, and medication to offset that medication, and more to offset that medication

These are all very real causes of pain. And some smarter people than you have figured out ways to relieve you of this pain. And the cool thing about their answer is that it will do it instantly! But the problem is that none of it will solve the source of your pain, and much of their answers will do more to make you in more pain later. Which is good for them, because they will have another solution for you to buy from them.

And the whole world works like this. Everybody has been conditioned to not “fix” but to mask.

So their answer to the Monarch Butterfly would not be to explain that monarchs have evolved to be poisoness as their way of having animals not eat them, and that you shouldn’t eat them because the poison is not good for you. And if you continue to eat them your body will continue to make you sick, causing many other problems that is probably most likely going to lead to you not having a happy life, not finding a mate, and probably end up killing you.

Instead they would say: “Excuse me young lad. I noticed you were puking after enjoying that tremendous butterfly. I can fix that puking so you can continue to eat such a wonderful treat. You just have to buy this one pill from me and take it everyday for the rest of your life, side effects may occur of course. And you should listen to me because I am trained at dealing with these types of things, but what you don’t know is that I was trained by the same people that make the pills, but don’t worry about that. Take this pill and you can live your life exactly as you were doing, even though its horrible for you. And when the poison from the monarch eventually gives you hives, diarrhea, depression, and erectile dysfunction,… I will have pills for you then also!”. -All the while smiling because not only are they getting your lively hood, his buddies who have the monarch farm will profit, and all of the other crutches you will eventually need will be increased profit for everyone in the right place.

The good thing for those who are making you into their slaves is that they will profit as long as you are sick and in pain, which is basically the norm. A “cure” is a very bad word to them. And if they all work together to keep humans in pain and sick they will be in pain and sick their entire lives and they will get more and more power (power is another natural desire).

So this world operates on people’s pain, and their desire to stop it. It is the reason we all work ourselves to death.
And it will continue to happen this way in your life as long as you have your blinders on. Refusing to take off the leash around your neck. And continuing to follow your self believed powerful one (government, boss, spouse) with your hands open saying “give me”. Give me medication, give me a job, give me a purpose, give me diet advice, give me fear, give me pain.

EVERYTHING in your life that hurts, doesn’t feel right, makes you sick, should not be answered by someone else. YOU should be the one solving your own problems so that they do not become problems any more. Lets take a quick look at that list again,… and very easy ways to solve all of these problems so that they do not exist:

-shin splints: learn how to run or walk how humans are designed to, quit wearing your current shoes
-stomach aches: quit eating the food that makes your stomach hurt
-head aches: also mostly diet related, look at causes of stress and eliminate, or poisons in your home or work
-acne: diet change, stress change, identify chemicals that could cause this
-heart aches: quit dating guys/girls that you met drunk/high at the bar and banged the first night, because they probably are not the right choice for you.
-boredom: go out and do something, learn how to be social
-common cold: strengthen your immune system with diet, quit doing things that destroy your immunity
-cancer: don’t get it to begin with, diet to control inflammation(increased growth of cells, which is what cancer is), diet to control alkalinity. All cancer is caused for a reason.
-death of loved ones: deal with it, its life, and it ends, its natural
-knees: figure out why your body is moving wrong, and then exercise correctly to strengthen joints
-depression: this is not a chemical imbalance, this is you realizing your life sucks,… so make it not suck

These are all ways to deal with the problem that will not contribute to anyone but yourself and maybe those you care about. This is obviously not good news for those who make money and power from you.

When someone tells me they are sick I directly correlate that with them not having control of themselves. There is an automatic bit of “oh this person is weak” that goes through my mind. Take control people: it is possible.

And this is where the good news comes. If you have pain, and sickness there is a reason for it. A reason that you can pinpoint and eliminate. For example, headaches are not caused by an abnormally low level of “ibuprofen”,… it is caused by something else. So now instead of spending money on ibuprofen, which is altogether not healthy for you,… you just have to figure out why you are getting headaches, and eliminate that. And guess what,… no more headaches for the rest of your life.

If you live your life like this, not only are you allowing the millions of years of evolution to do its job,… you are also giving yourself power. And power is great. So don’t let the world control you, and live happily.

Now since you have given power to me,… here is the pain I will induce on you:

WOD 9-28-10

Annie:

50-40-30-20-10

-Double Unders (sub three singles if you cannot do)
-Sit ups

Run 1 mile

Fran

21-15-9

Thrusters 95/65lbs
Pullups

Total time of all three tasks is your score.

CrossFit Mean Streets
Downtown LA…… where the freaks are during the day

Sunday Mass —-> Bench Pressing to increase shoulder press

Because the body is mostly stabilized by the bench during a bench press, it is the movement that one can lift the most weight with the upper body. Most of us did bench pressing our entire exercise career. It is an exercise that is mostly fueled by ego and is usually at the top of any beginner exercise goals…..example: BENCH MORE AND GET HUGE!!!

It is for the fact that bench pressing doesn’t play into functional fitness very well (pushups are much more real life, sport, emergency situational like than bench presses), the huge emphasis bench pressing has on the anterior body, and the much more dramatic stress on the midline that the standard shoulder press plays that we do not do bench pressing very much at CrossFit Mean Streets.

But constantly varied means constantly varied, and we will work bench pressing occasionally. And for the Sunday Massacre I want to use bench pressing to load the muscles that are worked for the shoulder press with heavier weight than they are used to. All of the bench pressing done will be with the same grip you would do shoulder presses with. For most of you that grip will be: index finger no wider than an inch into the knurling.

Yes a close grip means that you will not be able to bench as much. But this isn’t your local high school gym. The amount of weight is secondary to the movement. And the purpose of the movement is to work the bench press to increase strength in the shoulder press.

Also everybody make sure that your ass does not come off of the bench when B pressing. I believe it is legal to do this in a power lifting match, and certainly everyone does this in regular gyms because it allows you to bench more. What it does is turn the movement into a more powerful decline press, which will also limit the range of motion,…. not what we are going for.

So please keep the above in mind as your trudge through this beastly WOD.

Sunday Massacre

Pre Warm Up:

Stretch out your wrists

Warm Up:

4 rounds
-Run 530m
-Attempt to walk as far as you can on your hands twice/ or kick up to a wall and hold for 10-20 seconds pushing your chest forward as you do this
-10 squat to horizontal ball throws (do with partner, like a wallball but you throw the ball as hard as you can horizontally when you come up from a squat clean).

Strength:

Work up to 1 Rep Max Bench Press
-allow at least 2 min between your sets when you get heavy

Strength WOD:

Not for time

4 rounds:
-Dumbbell Press with 30% of 1RM BP per arm X 5
-6 20m shuttle sprints on sidewalk
-25 air squats, with a smooth transition to 20″ box jump on #5,10,15,20,25

Stupid WOD:
For Time:

Partner Up.

Each person will be responsible for a 185lbs Grace. So in total the couple needs 60 reps. This will be done outside on the side walk.

One person starts clean and jerking while the other runs down to 2nd street and back. Then the two switch. You two will continue this cycle until you reach a grand total of 60 reps. One person will most likely do more than the other, this is ok.

-For those of you who scale: I will hope everyone man’s up and uses heavy weight. Use 30-40% of your grace weight. If need be each person can use a different weighted barbell.

Finish up with:

Stretch your aureolas

CrossFit Mean Streets
Downtown LA….. where chaos is beauty

Sat at 9am, Free workout for ANYONE

Next intro class: Friday 7pm

We will be having a fundraiser on Sat the 25th for the Fight Gone Bad V. It is a fundraiser for Livestrong, Wounded Warriors Project, and CrossFit Foundation. Info here.

The first workout will happen at 9am. Donations will be accepted for the fundraiser. Come join us in a CrossFit workout.

Donate here

WOD: 9-23-10

For Time:
Men – 95# Women – 65#
30 Clean and Jerks
20 Pull-ups
20 Push-ups
20 ABMAT Sit-ups
20 Air Squats
400m Run
21 Overhead Squats
400m Run
21 Kettlebell Swings
12 Pull-ups
21 Thrusters
21 Pull-ups
21 Squat Cleans
21 Ring Dips
30 Snatches

CrossFit Mean Streets
Downtown LA…… Do not step in the mysterious liquid that leaks from the buildings

Things to do:

Register for this:

Buy this book:

Buy it here

Ponder This:

“Are people getting fat because there is a new ice age coming?”
-Don Garza

“Find fat people, make bacon out of them, and sell them to Ronnie as grassfed pork bacon”
-person wished not to be named

Read This:

Go barefoot to get stronger

WOD:

Not for Time:

Last Rep will be better than the first rep. So take your rest accordingly

Beginner

25 Rounds
-Partner Rollups on rings
-1-5 second L sit

Advanced

25 Rounds
-Rollup to tucked Front lever
-Parallette Shoot throughs

CrossFit Mean Streets
Downtown LA…. where not having a tattoo is the new tattoo

Fight Gone Bad 5 reminder

Hey! CrossFit Mean Streets is participating as an affiliate in Fight Gone Bad 5 2010! The event is at Mean Streets September 25th, so the regular WOD for that day will be canceled. And replaced with the 3 rounds of 5 stations for points in Fight Gone Bad. Individuals wishing to participate can register at Fgb5.org.. We have until 9/26/10 to raise a minimum of $150 per registered participant(for a tshirt, any amount will be gladly accepted, no minimum to participate). The regions will compete by points as well as Affiliates and individuals. Check out the site. It’s a big annual fundraiser for 3 causes including Wounded Warriors. If you would like to donate click here. Any amount helps.

So no class on Sat except if you are participating in the event. We will start the first heat at 9am. Warm up and instruction will take place starting at 830am

-everyone should come WOD. Just have to register by wed.

WOD 9-21-10

“Helton”

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

This WOD is named after a hero. Remember that when you are doing it. Pay your tribute by giving all you have….

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

CrossFit Mean Streets
Downtown LA …… where 95% of the vehicles are black or white.

Winning is the only option

Written by Ronnie Teasdale

A long time ago I was sitting in a room. I was with my mother, waiting for my younger sisters to get done with ballet practice.

I remember picking up a book out of boredom. And it was full of sentences that explained the difference between a winner and a loser. I do not remember any of the sentences word for word,… but it was stuff like:

“A loser looks at a mistake as a failure, a winner looks at a mistake as an opportunity to learn.”

There was just sentence after sentence like the one above. Some of them were obvious to me, but a lot was stuff I have never thought about before.

I remember I was very young then (young enough that I had to sit right by my mother’s side while my sister’s were practicing). But I think then it was ingrained in my head that it is much better to win than to lose. And it is ok to think I am the best at everything, or at least strive for it, because that is what winners do. That long ago experience that probably lasted a couple of minutes has defined how I look at the world. Winning is what I do.

I grew up playing hockey (for over 20 years). Every year we would do about 5 tournaments. And every year I would gain about 5 new trophies. My brother and I’s room was stacked with at least 40-50 trophies each by the time we got to high school age and “they” quit giving out trophies.

I have been on national championship teams. And when they started letting us fight in games, I was a hell of a fighter.

Everything I do I think I can beat everyone. Sometimes it is very apparent I cannot.
I obviously do not technically win at everything I do. But I feel like if I look back at my past I feel like thats all I can remember. And that winning is all I can look forward to also. At every competition I am absolutely convinced I will come out on top. Some I do and some I don’t. But even when I do not get first place, something inside me feels like I did in some way or another. Losing is impossible!

There was a time about 3-4 years ago. It was right after I moved to California.

-the 10 grand I saved up to move here was gone
-I just got into a real bad motorcycle accident and my skin was all jacked up.
-Because my bike was totaled I had no transportation that was mine
-I was sleeping on someone’s couch
-A chiropractor had exploded a disk in my back leaving me practically unable to exercise, and doctors were telling me not to do any sort of movement for at least a year, and this is a permanent injury (which so far it has been).
-I had no friends in a state I was unfamiliar with

I came to California because I thought Michigan was not the place for me. And the route of playing professional hockey looked like a dead end with no excitement. Within 6 months of being here I was down on my luck, injured, poor, and with no concrete plans to do anything. California literally chewed me up and spit me out. I had never encountered so many challenges in my life.

But I had this feeling. The same feeling I got before the puck dropped every game. That I was going to come out with my hands up in the air. There was not a doubt in my mind that this was the beginning of a great journey. I remember being excited.

What I am trying to say, is that when I win I win. And when I lose I win. Everything is a win. I have been called cocky because of this,… well guess what: I am. And it beats the alternative of being depressed or down (about anything).

It behoves me to think that there are people who do not feel this way about everything they do. I do not understand the mentality of accepting that life sucks. (it has massively become apparent to me that these people do exist by just opening up Facebook and seeing everyone’s status updates). It is rather odd for me to ponder about the people that grew up without the trophies and victories.

I wonder if there is a realization in them that we are incredible beings, that everything is possible, and that nothing can hold them back from doing whatever they want in life. And then I wonder if I didn’t know these things would I of been as victorious growing up, and currently. It is all a big mind fuck,… but one thing is clear. Losing is not an option for me and it doesn’t have to be for anyone else either.

There is no reason to suck at life. There is no reason to live your life like a “loser”.

I want everyone in the gym to conquer themselves everyday. I want every workout to be a victory for people.

Everyday when you wake up I want to give you something to look forward to

-Everyday you trust yourself just a little bit more
-Everyday you learn more about your body and how it moves
-Everyday you meet a new person excited about health and life
-Even if you don’t hit a PR, you still win because you learn something
-Time slower than last time? Well lets figure out why and address it…
-Everyday, simple activity like climbing stairs gets easier and easier
-Everyday your shoulders get loosened up just a little bit more enabling you to walk around with your chest puffed up more and more
-Everyday the smile starts happening without you trying
-Everyday you survive

Everyone who is reading this is to be a winner. And that will include helping others win at life too. So spend your time doing meaningful work, with meaningful purpose.

…..From now on EVERYTHING is a win. I will not accept anything less from you all.

WOD 9-20-10:

CrossFit Total

Back Squat X 1
Shoulder Press X 1
Deadlift X 1

Score is total of all three lifts.

CrossFit Mean Streets
Downtown LA….. Where one can do anything