Archive for November, 2010

Tuesday

Warm Up:

Ski/Row/Run
-1000m

Work on handstand/handstand walking/handstand pushups for 5 minutes

3 rounds:

10 step duck walk forward/then backward
15 Overhead Squats
15 Burpees (competitors do 180 degree)
15 Knees to elbows
15 Back Extensions

WOD 11-30-10:

“Heavy Fran”

For Time:
12 Thrusters 135 lbs
21 Pull-ups (use Weight Vest if you are a stud)
9 Thrusters 135 lbs
15 Pull-ups (use Weight Vest if you are a stud)
6 Thrusters 135 lbs
9 Pull-ups (use Weight Vest if you are a stud)

An extra WOD for competitors to do at least 4 hours away from Heavy Fran:

60m shuttle run AMRAP 15m

rest precisely 25 seconds every set.

CrossFit Mean Streets
Downtown LA

Sunday Mass

Warm Up:

We will start snatching at 10:20. Everyone must spend 20 min minimum with Mobility on there own as a buy in.

Strength: 2 Rep Snatch

-Find your 2RM Snatch. Can be Power, or Full. Both reps must take place within 20 seconds.

-Work up slowly

Strength WOD: NOT FOR TIME

2 Rounds:

-With 90% 2RM complete 10 Snatches
-1 horizontal Revolution around Pullup Structure holding onto bar above 90 degree break in elbow the whole time.
-10 MAX EFFORT Broad Jumps, make sure hips reach full extension
-Run one lap (or if you are a competitor do 2 60m shuttle runs)

Crazy WOD: Curtis P 150 with Partner

55% Body weight:

-Clean
-Left lunge
-Right lunge
-Push press

the above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position

the workout is done for 150 repetitions or AMRAP 40 mins, with a partner, you go then they go

Post WOD: Sprints

Max Effort Row, Run, Ski:

500
400
300
200
100

-Rest as needed

Competitor notes

If you have access to a gym, and/or playground. I would suggest coming in for the Strength and maybe the Strength WOD, then at least 3 hours later do another workout having to do with next weeks competition. Sunday and Monday should be your last hard days of training. Taper down on Tuesday, and MAYBE a light skill WOD on Wednesday. Stretching and mobility should be king this next week.

CrossFit Mean Streets
Downtown LA

Events in January that will be sold out soon

Everyone who wants to be competitive have to sign up for these two events. There are different divisions, so your abilities are not as important as your willingness to put yourself out there in a competitive environment. The events themselves will pull way more out of you than the workouts in the gym, and are super fun. Sign up immediately. There were a bunch of people that missed out on the sign up for the NLP event,… this is an amazing opportunity.

1-15-11
2011 OC Throwdown

1-29-11:
UTC CrossFit Challenge

There will be a judge for every competitor making sure the standards are met

WOD:

Strength:

Weighted Pullups:

3-3-3-1

-If you cannot do pullups, work on them for 15 minutes

WOD 11-24-10:

4 rounds

Run/Row/Ski (530/700/700)
10 handstand Pushups
25 air squats

CrossFit Mean Streets
Downtown Los Angeles

Thanksgiving Schedule

We are closed Thursday and Friday.

Classes resume as regular schedule Sat and Sunday.

Big shout out to Nate for making the tshirts. You all should check out his and Alana’s store: Number-a. Its a few blocks from the gym and has some pretty styling clothes. It is located on the corner of second street and Central.

WOD:
The actual Socal Sectionals WoD #1 ran 83 steps up or down UCLA Drake Stadium bleachers as the 100m runs.

For Time:
100 m Bumper Plate Run 45 lbs /25 lbs
70 Bumper Plate Squats 45 lbs / 25 lbs
100 m Bumper Plate Run
35 Push Presses 45 lbs / 32 lbs
100 m Run
15 Thrusters 135 lbs / 95 lbs
100 m Run
35 Burpees
100 m Run
35 Wall Balls 20 lbs / 14 lbs
100 m Run
70 Double Unders
100 m Run
victor chavez crossfit meanstreets

CrossFit Mean Streets
Downtown LA

“Farmboy Strength”: Strength is Vital and Strongman will kick your ass

By Justin Seltzer

Today, the Mean Streets crew ventured out to Burbank for Dave Lipson’s strength development workshop. But this was no ordinary lifting seminar. This was something totally new for all involved. Ladies and gentlemen, get ready for the dawn of Strongman techniques at CrossFit Mean Streets. Before you roll your eyes at images of burly Norwegians pulling semi trucks with their nutsacks, get this straight: this shit will kick your ass. Plain and simple. While most of these lessons will find their way to you directly through one of our illustrious trainers (since we all went), we thought it prudent to share two major ones we learned from Dave so that those who read this blog can get a sense of what this seminar was all about. We at CrossFit Mean Streets love anything and everything that can help us up our respective games, and in that respect Dave’s Strongman techniques really shine.

Lesson #1: Strength is a long-term developmental process.

The key point in Dave’s pre-painstorm lecture was that strength is not a short term, haphazard complement to your CrossFit life. Quite the opposite actually. Strength is a key element of training that should be done consistently. For beginners, he recommended the Wendler 5/3/1 system (check out the book here: http://www.flexcart.com/members/elitefts/default.asp?pid=2976), which is a pretty well known linear progression type program. We encourage you to read the materials and consult with our trainers about starting a strength program. This is one of the best ways to really blow past any lifting plateau you might be experiencing. Strongman techniques are excellent parts of any strength regimen, but any and all consistent strength work will help you reach your goals.

Lesson #2: Lifting heavy things is good. Lifting heavy awkward things will make you into a beast.

This is the basis of the Strongman techniques and became strikingly apparent when we were first introduced to the Atlas Stones, which are smooth concrete death spheres that ranged from 135 pounds to 210 pounds. Mind you, this is baby weight in Strongman terms and was well within our respective normal lifting ranges. Our goal was to take them from ground to shoulder. Needless to say, the Mean Streets crew faired well against stiff competition from the others in attendance when doing max rep one minute stone lifts as well as a mixed WOD with tire flips, stone lifts, yoke squats, and log presses. But, at the end of it all, we learned this valuable lesson from our smoked cores and throbbing meat sticks that began the day as arms. Even something as simple as changing the shape of a weight dramatically altered all aspects of the lift and took us all out of our comfort zones. Struggling against stones and logs that weigh as much as some of us rep clean and jerk normally drove this point home to all of us. Needless to say, moving out of comfort zones is the reason why we are all here. Expect to see this stuff pop up in WODs soon.

We encourage every single person who reads this, both our clients and our casual readers, to explore more strength development literature, attend seminars, and otherwise get educated. Strength is a huge part of what we do and has a dramatic effect on all aspects of our fitness. The Mean Streets Crew would like to put out a special thank you to Dave Lipson, Trish Davis, Glory Dawson, Israel Juarez and CrossFit Mach 5 for the awesome seminar and Paleo lunch. Also, congrats to Jon Markovich, our homie from CrossFit South Bay, for winning the King Kong WOD Challenge with an impressive 3:26.

Sunday Massacre

Warm Up:
Mobility then:

4 rounds
Wallball with Heaviest possible Ball X 20
3 Rope climbs using feet

Strength:

3 Rep Max Zercher Squat from Floor:

Zercher Squat Demo from crossfitoneworld on Vimeo.

Strength WOD

Not For Time:
4 Rounds
5 X Back Squat (Use 3RM Zercher Squat Weight)
30 Pullups
8 Box jumps 36″

Crazy WOD:

60m Shuttle Run AMRAP in 15min (10m and back, 20m and back, 30m and back, Touch ground)

-Set 15 minute clock. Start Shuttle Runs, and rest precisely 20 seconds in between runs.

Post WOD:

Max time in Lsit:

8 attempts with rest

CrossFit Mean Streets
Downtown Los Angeles