Archive for June, 2011

Persistence, Goals, Dedication, and Victory

CrossFit is a sport. And just like many sports it is not simple. In most cases if you want to compete at a sport you have to practice, on a daily basis for AT LEAST a year. And from then on you get better and better as time goes on.

In the beginning you learn the basics. Once you have a solid foundation you start to learn the skills of the sport. And then usually you start to adapt the skills to yourself and your opponents, you start to feel how you fit into the sport and how you can adapt both yourself, and your understanding of the sport in order to optimize your results. All the while revisiting the basics every day. This can take years. And most of the time the adaptation, evolution, and curiosity people have with their sport never ends. Although it is usually tragically cut short because most of us eventually have to work 50plus hours for food, shelter and clothing.

My point is that a sport takes time. It takes dedication, and hard work. Most of the time there is pain, glory, boredom, restrictiveness, awkwardness, freedom, injuries, camaraderie, competition, etc… There are many ups and downs, sometimes you are on, sometimes you are off, sometimes you know what you are doing, sometimes you are being introduced to something that is turning your world upside down.

CrossFit is a sport made up of multiple sports. People spend their entire childhood learning gymnastics. Power lifters take 10 years to develop. Olympic Weightlifters are snagged up when they are 13 and are breaking records in their early twenties. Runners, Bikers, and Rowers, log many hours to find their tune and pacing.
-As CrossFitters we are trying to master all of the above in 3-6 workouts per week.

If you think about it, its overwhelming. But it is attainable. You just have to be realistic about it.

So when you are in class and you see people lifting a bar from the ground to overhead in one motion, or see someone lifting themselves from below the rings to above the rings,… and you can’t wrap your head around why you just can’t get it. I want you to know that person worked hard to gain that skill.

The stuff people are doing in CrossFit is pretty ridiculous. And hardly anyone walks into the gym and just “does” the movements we are expected to perform. Many of the members who are killing times on the whiteboard are doing so because they put in the time to set goals, work on them, and attain them.

On the whiteboard there is a place to put your GOALS and their is a place to put your PR’s for the month. I want to see those boards littered with people’s names, goals, and successes.

You are going to have short term goals and long term goals. Some you will not know how long it will take you to do,… but it is still a goal.

So whether its 10 double unders in a row,…. or 500lbs deadlift, write it down,… and do it!

I want to share a workout I did on Sunday. It is called King Kong. And it has been a major goal of mine set in my mind over a year ago.

King Kong:

3 Rounds:

1 455lbs Deadlift
2 Muscle Ups
3 250lbs Squat Cleans
4 Handstand Pushups

Over a year. For that entire time I have been wishing I could do this workout. It started when I saw Josh Everett do it in a video:

At the time I believe my max dead lift was mid 300s. I could do muscle ups, but not good, my squat clean form was hit or miss and I didn’t control any of it, and hand stand pushups were hard. This workout was IMPOSSIBLE to me.

But I still wanted to do it.

About 7 months ago I dead lifted 455lbs in a competition. I have never lifted more than that. I believe at that time my max squat clean was around 265lbs. And of course my body weight movements have improved. But the workout called for 3 deadlifts at my 1 rep max, and 9 squat cleans at just under my max.

It wasn’t till recently that I felt confident to do it. My cleans have gotten stronger, and I just hoped my deadlift has also…. On Sunday I just decided it was time to attempt. My form gets a little sloppy, and my time isn’t world class,… but I did it. And now that workout is mine.

Josh E. makes it look easy. I struggled through it. Of course the next time I do it I will have a target time I would want to hit (under 3:00). But the point is that that one goal of mine took a lot of dedication. I had to gradually get myself to a point where I was ready to attempt and succeed.

Everything in CrossFit is like this. Things will not come easy. They will come from you, and the more and more you can do the more and more you will attain. The results you will attain in CrossFit are exponential (more and more rapid), the ride is amazing, you decide how fast you want to go….

Thur WOD:

Set a ten minute clock and perform these three tasks:

-Find your max rep pullups (use bands if need to)
-Find your max rep pushups
-Find your max rep double unders

Then, start warming up power cleans,… And then:

3 rounds

9 burpees
7 box jumps 24/20
5 power cleans (you choose weight)

CrossFit Mean Streets
Downtown LA

New class

Mon-Fri: 11am.

There will be no direct coaching. Ronnie will be workout out during this time. We hope to get as many advanced people as possible to train during this hour.

WOD will be open to discussion. And we don’t have to do the posted daily WOD, but will pretty much do Ronnie’s personal programming.

There will be no hand holding, warm up will be up to athletes.

CrossFit Mean Streets
Downtown LA


The first three days this week I am releasing to you because of their similarity, and to make sure you take care of your calves, ankles and feet with stretching and SMR because you will be running each day.


Run 1060m
30 Clean and Jerks (135/95)
Run 1060m


Run 1060m
30 Muscle Ups
Run 1060m

-There will be scaling for muscleups if you cannot do them


Run 1060m
30 Snatches (135/95)
Run 1060m

CrossFit Mean Streets
Downtown Los Angeles


“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

crossfit mean streets

Hi I am Stacey, I can and will smack you in the face with this kettlebell

CrossFit Mean Streets
Downtown Los Angeles


The Mysteries of Glycogen Reloading

Crossfit mean streets

Don doing bear complex with a log

“I used to be the 300lbs guy that people were going to leave behind when the 8.5 earthquake hits. Now I am the guy who is going to be carrying people out on his back.”


Optimally you would be able to do both of these wods. But if you only have an hour: choose one (along with warm up and stretching) depending on your goals.


Row 5k


CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Total weight is score.