Archive for December, 2010

2010 Year in Review

This picture was taken one year ago on January 5th 2010. It was Don Garza’s first day.

We used to do pullups on the very unstable water pipes:

We had classes on the 11th floor of the Santa Fe Lofts Building. Which meant for lots of Stair climb workouts and popular rooftop WODs:

Sash and Tahir doing Rooftop Grace

-That day someone from the 5th floor came up to the roof and said we were shaking the whole building. Everyone hated us! I met some girl in the elevator once,… it was my first time talking to her, when she found out I was the one with “the gym”… she called me an asshole.

So in February I started looking for a new place…. 3 months later and many broken promises of “I found a place! We should be moved in a couple weeks!” I found a gem in the ghetto. This was a video of my second visit to what is now CrossFit Mean Streets. The owner let me in and said “ill see you in half hour”,… I explored with a camera completely unsure if it was secure or not.

(I went into the basement in a diff video… add me on facebook and watch here)
Victor, Don, I, and other members spent 45 days cleaning this place up before we started having classes here on May 1st.

Welding the pain structure

We decided in the beginning we needed a sign. So Victor approached some kids on the street who he thought looked like some graffiti artists….. Needless to say Dennis was stoked that he could paint on something with permission. Although the fact that the gym is located across from the LAPD parking lot was wigging him out all day:

The sign was painted over the next morning by the city’s Graffiti control. I had to call back Dennis for him to do it again, and I talked to the Graffiti control and told them to leave it….. A couple months later it was again painted over by the landlord…. haha.

It eventually started looking like a real gym:

A place where work gets done:

CrossFit Mean Streets Downtown Los angeles

So we traded our 11th story penthouse totally in seclusion for a street level facility that has its fair share of stories.

-We have had multiple instances of angry bumskys inviting themselves in and having to be thrown out.

-On a daily basis we have friendly people walking in usually asking the question “What is this”,…. to which I usually reply “can you guess?”

But all in all I am happy with the people that put up with the “life” that happens down here,… and I hope the building can stay standing long enough for us to enjoy another year here!

Local Competitions:

Jan 2010 OC Throwdown.

Final heat of OC Throwdown


-I was the only person from our gym to show up. Nobody knew who I was or ever heard of our gym. In between heats of this two day event,… I sat by myself watching the others compete. But I was introduced to a side of fitness I always longed for: competition. I decided then that I wanted a gym stocked full of people that would love going to these things.

April 2010: Inaugural Next Level Invitational

-Joe and I were the only ones to show up. I had another athlete to join me,… and some friends I met last competition were nice enough to let us hang under their pop up.

April 2010 2nd NLI

The Crew

-This time we had 4 athletes competing,… and finally some spectators!

December 2010 3rd NLI

CrossFit Mean Streets, Ronnie Teasdale

The CrossFit Mean Streets Team after a hard day at Next Level Invitational. 12-4-10

-We had 11 people competing,… and countless support. It seemed the words “CrossFit Mean Streets” were shouted over the loud speakers every 5 minutes, because we had so many people from our gym there.

This January we have 13 people registered for the UTC competition,… I hope this trend continues to grow and also into the Endurance world. This year we had athletes at the LA Mud Run, LA Marathon, San Diego Rock and Roll half Marathon, Ragnar Relay, Tough Mudder, and Spartan Race. They were all a blast. And we will continue to rock Endurance Events with focus and determination with the addition of our CrossFit Endurance Team status.

LAST WOD OF THE YEAR:

Beginner:

Elizabeth:
21-15-9
Power Clean (135/95)
Ring Dips

Athlete:

15-12-9
Squat Clean (155/115)
Ring Muscle Up

Competitor:

15-12-9
Clean and Jerk (185/135)
Bar Muscle Up

CrossFit Mean Streets
Downtown LA

WOD 12-28-10

Clock will start exactly at the hour. There will be no explanation of what is going on. So if you are reading this,… get ready to explain to people who don’t look at the website what is going on. A printout would be nice:

minutes:

0-10
-Warm up and get ready

10-20:
3 rounds for time
-20 kettlebell swings (70/44)
-1 Gut Buster (Run to first tree then back to gym, run to fire hydrant then back to gym, run to corner and back)

20-30:
-rest and get ready for next

30-40:
5 rounds for time
-1 rope climb
-10 Clapping puhups
-15 Box Jumps (24/20)

40-50:
Rest and get ready for next

50-60:
AMRAP 10min
-10 X Squat snatch (75/45)
-25 knees to elbows

CrossFit Mean Streets
Downtown LA

Schedule till New Years

There is massive amounts of people out of town. I am basing this schedule on the class volumes of this last week. I want to accommodate everyone so if you want to come use the gym at other times it may be possible, text me here: 213-245-1612. Also if you cannot get there by 6pm at night it is ok to show up late and start workout on your own.

Mon:
9am
6pm

Tues:
6:30am
6pm

Wed:
6:30am
6pm

Thur
6:30am
6:00pm

Friday -Sun Closed for classes, but text, cause most likely there will be coaches there working out throughout the days.


Monday WOD:

The Truth:

For Time:
500m Row
20 Burpees
18 Deadlifts (Body Weight)
16 Pull Ups (chest to bar)s
14 Ring Dips
12 Bench Presses (BW)
10 Front Squats (BW)
8 Power Cleans (BW)
6 Shoulder-to-Overheads (BW)
4 Handstand Push-ups
2 Rope Climb (legless)s
400m Run

All weight is taken from the ground

CrossFit Mean Streets
Downtown LA

Sunday Massacre

Have Fun:

Warm Up:

Jog 1 mile (3 laps)
25 Sledge Hammer Strikes
Max Rope Climbs (in a row)
25 Sledge Hammer Strikes
Max Rope Climbs (in a row)
15 Over Head Squats
15 PVC Snatch Balances
15 PVC overhead duck walks forward and then backwards

Strength:

Work up to 1RM Snatch Balance

Untimed WOD:

4 Rounds

3 X 75-85% of 1RM Full Snatch
15 Chest to Bar Pullups
1 Round each side of Greatest Stretch in the world

Partner WOD:

AMRAP 30:

Row 250
5 Kettlebell Swings 53/35
10 Burpees
15 Thrusters 75/45lbs

CrossFit Mean Streets
Downtown LA

Christmas on the Beach: Fran and Such

I have a barbell and some 25’s in my truck and I am going to the beach tomorrow to do Fran at 11 o’clock. If you feel like joining meet us just south of the Santa Monica pier by the rings. We will be doing Fran in front of the bathrooms where the ground is blue.

I didn’t bring lighter weight, so if you want to do Fran it will be with men’s prescribed weight, sorry girls (unless you have ten lbs plates you can bring).

I have to do Fran to get an official time, and will do that first but I will be there screwing around with some other things after that: rings, stretching, acrobatics and such. Maybe we will take some acrobatic lessons from this guy:

If you want to do Fran,… show up at 11…. if you need to call/text me: 213-245-1612

Basking in a Workout’s Long, Mysterious Afterglow

CrossFit Mean Streets
Downtown Los Angeles

You have a choice

I was talking to a friend today and he told me a story:

He was sitting on the beach just watching people go by. At some point a bunch of older people came walking by, a group of them. And to him they looked like a bunch of penguins waddling by.

Immediately behind the group there was a man walking by, same age, but very fit looking.

And the first thing that came to my friend’s mind was: “Wow, at some point you have a choice.”

We all have choices. Live.

Christmas Hours:

Thursday: Regular Hours

Friday: All classes canceled, Open gym from 9am-11am

Saturday: Gym Closed

Sunday: Normal (10am class)

-Stay posted for next week

WOD 12-23-10:

Severin:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

-20lbs weight vest is optional.
-5k is 9 laps
-If you need to scale (jumping or band) pullups, hold at the top of each rep 2 sec

CrossFit Mean Streets
Downtown Los Angeles

Merry Christmas: Prices are increasing!

All current members will keep the same rate.

Any one who joins after Jan 15th will be charged the new rate, which will be significantly more: up to 50% increase. This will apply to previous members who have taken time off, and not currently enrolled… So if this is you, or you are on the fence about joining,…. do yourself a favor and join while we still have our introductory prices!

Olympic Lifting Mastery Seminar at Waxman’s Gym

Most of you know that I have been taking Olympic Lifting lessons from Sean Waxman. This guy knows his stuff. So far a few or Mean Street’s members are going to his seminar on Jan 23rd. It is a 1 day thing and I guarantee it will give you the techniques you need to excel your olympic lifting to new levels. If you go to the seminar you will get a free month of training with him afterwords.

Check it out: Olympic Lifting Mastery Seminar

WOD 12-22-10

Mary:

AMRAP 20 min

5 Handstand Pushups
10 one legged squats
15 Pullups

CrossFit Mean Streets
Downtown LA

Competing: Is it for me? When will I be ready?

I want people to do well in their life. So I provide them with a gym where, if they do what I tell them, they will thrive. This will be through adjustments in their training, diet, lifestyle, and attitude. And this all happens through specifically programed workouts, atmosphere, coaching, and all of the other luxuries CrossFit Mean Streets provides, haha.

One of the things that I push to my clients is competing. Entering an actual event where you will be comparing yourself to others, your results will be posted online, and you will have to finish, or quit in front of others, is a tough thing to accomplish. However, I believe that this mirrors actual life. I am not training people to just be good in the gym. I care about the other 23 hours of their day. I know for a fact that people who do well in my gym will do well in the real world. I see it happen, I see the improvements in people’s lives. And to me, we are all competing for jobs, mates, shelter, and food. We have been for millions of years. Practicing in competitions athletically will carry over and enhance your life.

Many people have told me “I will compete when I am ready”,… or “I don’t want to be in last, I need more time”. I feel that this needs to be addressed. Because entering a competition, be it CrossFit, Endurance, or sports in general, one needs more than just to know the sport. There is much more to an event than just performing, and one needs practice at that stuff also.

If you want to eventually win the CrossFit Games you cannot wait till you are beating everyone in the world’s times on paper to start competing. This in theory looks like it is a good strategy but there is a whole strategy to competition. Things occur in competitions that do not occur in your everyday training. You have to pay attention and know these things in order to do well in competitions. I am talking about things like:

How you handle adrenaline
How to refuel when you are at an event
What shoes to wear
Paying attention to judges (I have been majorly punished by having a bad judge, on more than one instance)
How the timing of workouts is going to effect you
How much injury can you risk
How much water to drink
How you are going to spend your free time: mingling/stretching/relaxing/watching/talking pictures or focusing
and there is a bunch more stuff.

I have done three foot races in my life. I want to share with you what I learned with each one. I am not built for running, and my feet and ankles are destroyed from earlier in my life. But I would rather enter a race for long distance training than do it alone in a park. And because I have had a taste of racing, I want to start winning these things. But it isn’t going to happen until I learn all the lessons I need to learn. And I will only learn these lessons by doing the competitions themselves, over and over again.

Race #1 2010 LA Mud Run:

This was about 5 miles. 1st mile was obstacles, then 3 miles of pavement, then back through the obstacles. It was a crappy mud run, and I will never do again. But I placed 1st in age group, 7th overall.

Notes:
-I was the first to get out of all the obstacles, which means I am really good at difficult obstacles
-Got passed by skinny runners on the 3 mile run, which I am not surprised by
-I wore knee high socks, which made my feet weigh what felt like 10lbs each
-It was hot out, and after the race I had heat cramps in my stomach that lasted all day, I was curdled up on the ground from them.

Major things learned:
-The more difficult the race, the better I will do
-Wear as little clothing as possible, especially if it’s going to get wet
-Do not let heat cramps happen again,… that sucked

Race #2: 2010 Race to the Top of Mt. Baldi

This was an 8 mile race from 6,000ft elevation to 10,000ft elevation. Once done with the race must walk/run back down 4 miles to ski lifts to parking lot. Placed 243rd out of 580 people.

Notes:
-I wore vibram 5 finger trek sports. Which was my first time wearing them. They were horrible because one toe is to long, resulting in no toe nail after race, also little rocks were getting in them the whole time. Had bloody feet and had to stop twice to empty out rocks.
-I was in Utah the night before race, slept 2 hours then drove 6 to start race at 7am.
-Running uphill was more like walking after the first few miles
-I wore a camelback, which I cashed out.
-Was starving by the time I got to top, and all they had was sugary stuff.
-Started off in front, and got passed up by people who obviously paced themselves better than me.
-Elevation was a problem since I live at 0 and this started above the clouds.

Major things learned:
-Camelback is necessary if race is longer than 5miles.
-Should bring post workout fuel if race ends away from car.
-Vibrams are never to be worn again if race is downhill, and if there are tiny rocks that can get in them
-I noticed all the skinny marathon looking people had a different stride than pose. That might serve them better.
-Noted how reduced sleep + elevation effected me

Race #3: Spartan Race Sprint Dec 2010:

This was 5k worth of running, with a lot of obstacles that were both natural and man made. Mostly hilly. I placed 2nd in the CrossFit Heat, 14th overall out of around 2000 competitors.

Notes:
-I bought some of those short running shorts with underwear in them
-I wore super short socks with trail running shoes
-Uphills were very tough for me
-Obstacles were not challenging at all for me, but merely a break from running
-Shoes got filled with mud when walking through chest high water
-Got slowed up by people in the previous heat that I was passing up
-I was first in my heat, until my shoe came untied and I had to tie it, getting passed was way more devastating to my moral than I imagined

Major things learned:
-I retied my shoes before race and they still came untied, I need to take precaution so this never happens again.
-Noted mental change between being in first vs. second
-Go in first heat so nobody is in front of me except for people I am racing against
-The running shorts I got are awesome, never again will I run in board shorts.
-I will try swimming across water instead of walking to reduce mud in shoes.
-Short socks and trail shoes are better than previously tried footwear.
-If I want to win one of these things, I might want to try actually practicing,… the uphills and downhills were tough.

So as you can see the experiences of my first three foot races has bought me a lot of knowledge. I have a desire to be competitive at some sort of racing,… triathlon, adventure racing, iron man, mountain biking,… i don’t know. But I do know, that I am not going to wait till I am good at the sport before I start competing, because there is a whole lot to learn beyond the sport. Otherwise I might spend years training before I enter a race just to have my shoes come untied, and cost me places because I never learned to tape my laces (which is what I will do from now on).

When it comes to the sport of CrossFit, it is a much more dynamic competition than a simple race that you must get the hang of. I know there are some people in the gym that want to eventually start competing. They think they need more practice. Well I am telling you that the competition is the practice. Competing in CrossFit competitions will change your training. Doing one competition will be the best thing you will do for your training. It will give you knowledge that I cannot teach you in the gym, it will give your workouts purpose, and it will give you motivation to learn and push through pain, and the desire to win.

So, you will probably not win the first competition you enter, and you may even get close to last. But in the words of one of the biggest gong show hockey players I had the pleasure of playing next to: Pete Mamagoma says: “If you want to be a good fighter, you are going to have to go through a bunch of ass-kickings first”….. which isn’t entirely true,… but I like it.

There are three competitions coming up in the next two months (upper right hand corner of this page there is a list of events). One of which is sold out. The UTC CrossFit Challenge deadline to sign up is Jan 6th. If you are on the fence, sign up to learn (or get your ass kicked).

CrossFit Mean Streets, Ronnie Teasdale

The CrossFit Mean Streets Team after a hard day at Next Level Invitational. 12-4-10

WOD 12-21-10

Partner Challenge (coaches will pair people up)

Task #1:

-500m row

Score will be total of both partners added together.

Task #2:
Both partners must complete as a team:

-Carry one 53lbs/35lbs Kettle bell and one 45lbs/25lbs plate around block. When both items are back in the gym 100 air squats as a team.

Task #3:

Take time of tasks #1 and #2 add them together, then subtract total from 15:00.

Whatever the remaining time is, the two partners will have that amount of time to AMRAP Wallballs 20#/14#

Score of entire WOD is the amount of wall balls completed as a team.
-Wallballs are only to be thrown one person at a time.

CrossFit Mean Streets
Downtown LA

WODing to Learn

Learning to do new things. It is why you all choose to come here. You want to be able to do real workouts. But real workouts take real movements, that take time to learn. For the most part at CrossFit Mean Streets we have time to learn in warm up and after workouts. But what about using new skills during a workout?

Every week I see people do things that they have never done before. This last week I saw Nick get his first pullup, Nishant string together 20 double unders, and Peter (along with GMO also, but I didn’t see it) do his first Muscle Up… And I don’t remember who but I am pretty sure one of our females climbed up a rope for the first time. Along with countless PR’s set by many people.

Each one of these athletes have been working for weeks or months on these skills. And they all told me that they wanted to be able to achieve it…. and it happened. They each had to work almost daily untill it happened. I had to go through the same desire/work/achievement progression that they did for every skill I have. And I am still learning.

The beauty of this is that the skill that they worked so hard for is now theirs. Pretty much forever.

So what happens after you have achieved something? You cannot be content with just doing it once. How do you go about using it if you just learned how to do one?

Well the answer is you have to start attacking this one skill like we all attack fitness itself: from all angles. We must work it for quality in practice, we must work it while fatigued, we must work it for repetitions and work it for time. And these are just the beginning stages, most skills can be improved in quality and efficiency forever.

This means coming back to it in warmups and paying attention to every part of it. This means seeking out coaching to modify your new movements. This means going heavier in a workout because you think you can. This means choosing to give up a fast time in workouts because you are going to trudge through 100 actual pullups instead of using the assistance of a band.

And guess what,… because you destroyed yourself this time,…. next time will be easier.

So pounce on these new skills with enthusiasm. Use them freely and soon they will be yours to do effortlessly. Then move on to the next goal, and conquer that. It is a never ending cycle where achievement is always possible. We are upgrading our bodies and mind to ELITE status, it won’t come easy,… but the road is glorious. You just have to choose to want it.

WOD 12-20-10

90% Body Weight Barbell Chipper:

2 Full Snatches with 90% Body Weight
10 Pullups
4 Overhead Squats with 90% Body Weight
10 GHD Situps
6 Floor Presses (benchpress from the floor) with 90% Body Weight
10 Handstand Pushups
8 Squat Clean Thrusters with 90% Body Weight
10 Ring Dips
10 Barbell Rows with 90% Body Weight
10 Back Extensions
12 One handed deadlifts with 90% Body Weight
10 Burpees
14 Power Cleans with 90% Body Weight
Then unload bar and do 5 thrusters with all parts including the bar. Do not drop empty bar!

-Weight cannot be switched throughout workout. If you need to scale down for any movement, use the same weight the entire time.

CrossFit Mean Streets
Downtown Los Angeles