Archive for April, 2011

Sunday Mass

Baseline: Joint Articulation, ROM & Dynamic Movement drills for 15 minutes. Break a sweat.

Work Capacity: 5 Rounds for time:
30 x Hand Release Push-ups
30 x KB Swings (55#)
Run 800M

Strength:
Dead Lift
10 – 8 – 6 – 4 – 3 – 3 – 3

Stamina:
5 rounds, not timed:
3 x DL @ 90% 3RM,
7 x Burpee to KTE,
10 x 4-count Mtn Climber

Durability:
Sprint Row 5 x 500M (2:00 interval between sets).

Yoga or Active Stretch

CrossFit Mean Streets
Downtown LA

Mon

If you are competing in the CrossFit open, I would suggest doing the strength portion of this,… Just going light.

WOD 4-25-11

Strength:

Front Squat:

8-6-5-3-1

WOD:

AMRAP 7min

3 thrusters (100/65)
3 chest to bar pullups
6 thrusters
6 chest to bar pullups
9 thrusters
9 chest to bar pullups

And so on and so on until 7 min is up.

CrossFit Mean Streets
Downtown LA

20110424-111310.jpg

Moving Properly

Everyone, Stacey knows her stuff,… If you need help with something,… she will be here to go over anything that has to do with your body and its movement Saturdays at 10am

Stacey Hallarces:

As far as we’ve drifted away from the diet of our Paleolithic ancestors, we’ve gone even further astray from the active lifestyle we were meant to live as bipeds. We were created to thrive on two feet; not waste away as a tripod with our 2 feet and butt glued to the chair and floor. As expected, improper use of anything has its consequences. Of the gazillion consequences of inactivity and unhealthy eating, today we’ll focus on bad posture.
Remember that commercial, “This is your brain… And this is your brain on drugs.” Well, this is you…

And this is you on a chair…

…which translates to these train wrecks you try to pass off as squats.


Bad static posture implies weakness and inflexibility in various parts of the body. Weakness and inflexibility:

• Can temporarily/permanently decrease the range of motion in the affected joint(s) and other joints

• Limit strength/power development

• Leave you highly susceptible to acute and chronic injuries, most typically:
-Lower back pain
-Headaches
-Herniated/”slipped” discs
-Nerve impingements (presenting as numbness, tingling, burning, sharp radiating pain, etc.)
-Rotator cuff impingement
-Sprains
-Strains

• Cause other secondary conditions in other parts of the body as a result of compensation and poor movement mechanics

• Result in an injury cycle that repeats and worsens in nature and spreads to other areas of the body

Imagine your skeleton as a perfectly set up tower of Jenga blocks. This is your body at its optimal position: stable, able to withstand and manipulate outside forces and loads, and generate maximal power. After acquiring the posture of a desk jockey, your skeleton has transformed into an almost-game-over tower of Jenga blocks: unstable, weak, and ready to give way with the slightest wrong move. And that’s BEFORE taking into account the additional weight you’re moving during the WODs. In summary: moving your unstable self with bad form + extra weight, with SPEED X a bajillion reps = disaster.

In your attempts to undo the damage, fill in your structural holes, and increase strength and stability, you WOD. Good start, HOWEVER, after accumulating 8 hours at work/school, 2 hours in front of the TV, and another 2 hours surfing the web, 5 days a week, 52 weeks a year, and for how many years, in this posture, it’s absurd to think that the 3-5 hours you put in weekly at the gym can reverse the longstanding damage that’s already been done. DAILY efforts are needed to make any advances, with 3x/week for maintenance.

Long story short: invest the extra minutes to stretch. Get your Jenga blocks in order. Decrease the likelihood of sustaining an injury and improve your strength, performance, and overall health. Ask the coaches if you need direction or instruction. Lastly, take advantage of the fundamentals class on Saturdays at 10am. Beginners: learn how to stack your blocks and keep them solid throughout your lifts. Veterans: get confirmation that your blocks are stacked and train heavier and harder. Everyone: practice, practice, practice. Challenge yourself to consistently progress. It’s the root of CrossFit…there’s always room for improvement…it’s why we do what we do and keep coming back for more.

WOD 4-21-11

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (2 pood/1.5 pood)
Pushups
Air Squats

CrossFit Mean Streets
Downtown Los Angeles

Next Level Invitational Series Championship May 7th

The Series championships is May 7th 2011 in Costa Mesa. For those of you who are new to the gym this is a good opportunity to experience the sport of CrossFit first hand, get a view at what a CrossFit competition looks and feels like, and cheer your fellow training partners and coaches on.

Currently, potential podium spots
:
Jason Cole is in 4th Place in the intermediate division
Ronnie Teasdale is in 1st in the advanced division

….there are plenty of more people competing from our gym,…

This next event is the final event in a 3 part series.

Info here: Next Level Invitational

crossfit mean streets

CrossFit Mean Streets at NLI

WOD 4-21-11

Half Linda:

5-4-3-2-1

– Body Weight Bench Press
– 75% Body Weight Squat Clean
– 150% Body Weight Deadlift

The buy in for this workout is 100 double unders
The buy out for this workout is 20 Handstand pushups

(so you do: 100 DU, half Linda, 20 HSPU)

CrossFit Mean Streets
Downtown Los Angeles

Sugar

WOD 4-20-11

11.5:

Men’s Workout:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

Women’s Workout:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)

Description and Directions: here

CrossFit Mean Streets
Downtown LA