Archive for May, 2011

Most Awesome Birthday Present

Sarah Rose dropped this off for Nina,…. it is glamorous and we are going to see if it lasts forever.

crossfit mean streets

Yes,.... that is bacon

6-1-11

WOD1

Perform 1 Power Snatch & 1 Ball Slam every 30 seconds for 10 minutes.

*Use 65-75% of 1 RM Power Snatch

Rest….then

WOD2:

AMRAP 10 minutes:
3 x Burpee
5 x Pull-ups
10 x SDHP (55#)
15 x Push-ups

CrossFit Mean Streets
Downtown Los Angeles

Fundamentals classes are starting on June 6th.

CrossFit Mean Streets

Ronnie Teasdale will teach the first month of Fundamentals. If any of our current members refer clients to this first month we will give you 40 dollars CASH.

AND We are offering this first month at 25% off to everyone.

The program lasts 4 weeks and meets 3 times a week. This will be a mandatory first step for anyone wanting to join Mean Streets. This is a beginner’s on ramp program to be done before joining regular classes.

The cost of a month of fundamentals will be 200 dollars for everyone(150.00 with the discount).

There is no contract required, just a one time fee to learn the basics of CrossFit.

WE ARE STARTING ON JUNE 6TH. We will meet 3 times a week:

Mon 8:00pm
Wed 8:00pm
Fri 7:00pm

More info:

CrossFit Mean Streets is launching a 12-session flat rate Foundations Course.

In one sentence, CrossFit is constantly varied functional movements at high intensity. CrossFit incorporates over 50 movements, mostly from, but is not limited to, powerlifting, Olympic lifting, gymnastics, cardiovascular, and strongman disciplines. Varied combinations of these movements are used to form the WOD (workout of the day), which differ every day of the year. Because of the high volume of movements, variable difficulty, and necessary skill/technique development, a new CrossFit participant would be best prepared by taking a month-long, 12-session course.

To name a few of the elements introduced:

Kettle bell swings
Deadlift
kipping pull ups
ring rows
clean
push press
push jerk
box jumps
running technique
rowing technique
jumping pull ups
push ups
thrusters
knees to elbow
rope climb + foot lock
squats
And more…

The Foundations class will be held on Mondays and Wednesdays at 8pm and Fridays at 7pm. This allows for new CrossFitters to learn and practice all of the basic movements in a novice setting, with the focus being on form and function. After the course, the transition into the regular classes will be smooth, comfortable, and safe.

It is important to understand that there is no comprehensive comfort level that is ever achieved within CrossFit programming. The stress experienced from being forced to adapt is an intentional preservation of the learning curve. It is possible to gain some familiarity with discomfort. This constant instability of exploring new territory in mental toughness, physical endurance and performance is what drives a true CrossFitter to strive for constant improvement no matter how small, or more typically, how great.

Complacency is indeed comfortable. Comfort, as inviting as it is, never propels athletes to new peaks of personal records (PR). CrossFit Foundations is the doorway to ever-increasing gains and progressive PR’s in the 10 components of fitness.

Agility
Accuracy
Balance
Cardiovascular Endurance
Coordination
Flexibility
Power
Speed
Strength
Stamina

The Foundations class prepares people to move with efficiency, safety, and confidence. It will transform the “healthy lifestyle exerciser” into an assertive CrossFit athlete. There is no a better approach in order to counterbalance the deconditioning influences of today’s automated and internet-dominated environment.

To sign up for fundamentals click on this link:

Mind Body Online

Near the upper right corner is the retail tab.
Contracts & Packages are a choice under retail. Make sure that is selected
Then select “Getting Started” in the drop down for $150 is a Package.

CrossFit Mean Streets

Come hang out and be healthy

For any questions regarding Fundamentals email Admin@CrossFitMeanStreets.com.

WOD 5-31-11

WOD1:

Overhead Squat:

8-5-3-3

(8 and 5 set are meant to be warm up,… sets of 3 are heavy)

WOD2 not for time:

7 rounds:

Handstand Hold for maximum time
10 Supine Ring Pull Ups

CrossFit Mean Streets
Downtown Los Angeles

WED

5 rounds for time of:

15 Deadlifts
12 Hang Power Cleans
9 Push Presses
6 Front Squats
Post total time.
Advanced Athlete: Men 135lbs, Women 95lbs.
Intermediate: Men 95lbs, Women 65lbs.

Rest At least 5 min and do:

Rowing Sprints:

400
600
800
600
400

-Rest a few minutes between each one. Rest time is not important. I want you to pay attention to pacing above all things.

CrossFit Mean Streets
Downtown Los Angeles

106,000 people die each year in America from normal expected side effects from Pharmaceutical Drugs

Not Accidents,…. this is expected and tolerated.

Medical doctors are taught to prescribe medicine to treat symptoms.

We are brainwashed by society to think that when we have a health issue we need medicine.

Nobody is going to teach you about nutrition and how it will cure everything. The reasons we get sick are from deficiencies in nutrients (not medicine).

If you eat a bagel and cream cheese for breakfast, A sandwich for lunch comprising of half a slap of lettuce, mayonnaise and a peace of ham, A snack from the vending machine, and dinner at pizza hut: You are literally starving yourself from the nutrients you need.

If you eat this way you will be in pain, be unfit, stink, and will live in the disease-pharmacetical-misery cycle until you finally die from a heart attack.

Eat your vegetables and unprocessed foods. Organic/Raw if possible. And you will give your body what it needs to operate healthy and thrive.

Nobody is going to do this for you. If you want to live a healthy life, you have to take interest in your health. Know what you want. Then research, dig, take interest, experiment, and do what it takes for your body.

WOD:

For Time:

Beg. 75 pushups for time
Int. 100 pushups for time
Adv. 150 pushups for time

Go for a max set of pushups. Anytime that you break your set, do 15 wall ball shots (20#/10#) and return to the pushups immediately. Finish pushups as quickly as possible.

CrossFit Mean Streets
Downtown LA

New Schedule Posted

We are adding new things to the gym,…. including Ronnie Teasdale coaching again.

I have been training 4 workouts a day,… taking up on average 8 hours of my time trying to get ready for the CrossFit Games Regionals. I know I have been absent, I miss everyone,… just trying to participate in the sport of CrossFit,… I am training with great people, and learning many things I can share with the people at Mean Streets.

But I’ll be back in the gym more often. This week I will be training most of the night classes, and most of the 9am sessions.

Hope to see you all!

As for schedule,… we are going to phase out the 8pm class, and the 8am hour.

So in the morning there will be 6-7am, 7am-8am and 9am-10am class. This week don’t worry about it to much,… we will still be here to accept everyone,… we tried letting as many people know as possible about these changes.

More info coming about the following:

-8pm 4 week mandatory fundamentals for new comers to Mean Streets
-Mid Day Class
-Different type of class for the 6am or 7am (eventually i want the 6am and 7am being two different types of workouts, so most people can choose what one to come from)

Parking:
Also our parking has been taken away from us across the street (we can still park on same side during the day in between 4th and 3rd). This will effect the 9am class only. But for the 9am, and 4:30 class if you have to pay for parking we will help re-compensate you buy giving you a free bottle of water. It is only worth a dollar,… but it’s something we want to offer to help absorb the impact of paying.

WOD:

Strength:

Work up to 3 rep max Front Squat

WOD:

2 Rounds:

Run 530m
15 Jerks (155/105)
Row 500
5-10 strict pullups

CrossFit Mean Streets
Downtown Los Angeles

Sunday MASS

Warm UP:

10 min of Moving (boxing, running, rowing, skipping, skiing, dancing,)
10 min of Mobility

Strength:

Work up to 2RM Thruster Jerks
-Make sure to have at least 8 sets

WOD1:

AMANDA:

9-7-5

Muscle UPs (3times pullups, 3times dips if you don’t have MU’s)
Squat Snatch (135/95)

WOD2:

Run 1060m
30 Handstand Pushups
Row 1000m

Cool Down:

Mad Mobility

CrossFit Mean Streets
Downtown Los Angeles