Archive for August, 2011

The RACK!!

Lets compare two types of training,…. 1st THE RACK:

Points of Performance:

“Wanna look like this”
Cut off Cargo Pants
WEIGHS 30 POUNDS!
BAM!!!!
“Zone Progression Training”
Most ridiculous bicep curls I have ever seen
POWER SQUATS with 30 pounds!
….all of this shot in what looks like the exact same warehouse as P90x, complete with car tires and lockers

OR just lift a 175lbs stone as much as you can:

crossfit mean streets

The RACK: 159.99,… and your manhood
The Stone: A Trip to Home Depot with 10 bucks, some dirty hands and some new callouses on your forearms.

CrossFit:

Seven rounds of:
35 Double-unders
1 Snatch

Post time and weight of all successful Snatches. Do not count missed reps.

WhipCON:

500m Row

50 KB Swing Right Hand (up to eyes)
50 KB Swing Left Hand (up to eyes)

500m row

50 KB Clean and Press Right Hand
50 KB Clean and Press Left Hand

500m row

50 KB Swing Both Hands
50 Turkish Get Up

500m Row

CrossFit Mean Streets
Downtown LA

WED

Charlie, our Parkour instructor came by the other day and started playing on our ball. His balance is amazing for barely having any experience on it. We took out a ball and started throwing it at him,… check it out:

BTW Parkour tonight at 7:30….. We may someday get rid of the CrossFit class Wednesdays at 7 and replace them with the Parkour class. Because the Parkour class is quite the workout.

CrossFit:

10 rounds for time of:
Sprint 130 meters (fire hydrant)
10 Sumo Deadlift High Pulls (95/65)
Sprint 130 meters
10 Front Squats (95/65)
Rest 30 seconds

This will come down to seconds. The movements are meant to be relatively light. If you are not advanced you should scale back a little even though you can do this prescribed. Your pulls should be efficient and your squats unbroken and as fast as possible. With that said MAKE SURE your rests are precisely 30 seconds. No less and No more.

WhipCon:

TBA

CrossFit Mean Streets
Downtown LA

Stronger Faster Healthier

Hey Everyone,

Matt Aporta from Stronger Faster Healthier will be in the gym for at least the 4:30 and 6:00 classes today. He will be giving out samples of their awesome Fish Oil and Recovery Drinks. He will also be able to explain their product and answer any questions you have about them.

Check out their blog: BLOG

CrossFit:

Strength:

Find Max Weight:

Use Dumbbells

4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 Push Press

-If you can do 80lbs, the next step would be to increase the number of reps evenly through each exercise (example: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push press,… then 6 each)

WOD:

AMRAP 10:

Run to Fire hydrant and back
10 Squats
10 Situps

WhipCON

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CrossFit Mean Streets
Downtown Los Angeles

Frantastic

This is a great video,… there are 9 parts…. watch them all.

My favorite part is at the end of part 7 when he says that 20 or 30 million is a “small amount of money”

CrossFit:

WOD:

“Frantastic”

21 Thrusters (95/65)
21 Pullups
15 Thrusters (95/65)
15 Pullups
9 Thrusters (95/65)
9 Pullups
21 Power Cleans (95/65)
21 Burpees
15 Power Cleans (95/65)
15 Burpees
9 Power Cleans (95/65)
9 Burpees

The “Fran” portion is the thrusters and pullups. You are to do this AS FAST AS POSSIBLE. Go for a Fran PR. Do it with paying no attention to the fact that you will have to do cleans and burpees.
You will have two scores: Fran and then total time. All that matters is Fran,… Once you are done with Fran then you worry about doing the rest.

WhipCON:

TBD by Spartan Joe

CrossFit Mean Streets
Downtown Los Angeles

Week of WODS

Monday

CrossFit:

Strength:

Sumo Deadlift

-Work up to 1 rep at about 80% of your max Deadlift

WOD:

On the minute every minute for 15:

3 Sumo Deadlifts at 275/195 (for scaling use about 60% of your max)
5 burpee chest to ring-pullups

WhipCON:

4-5 Rounds

1 Min Tire Flip
Rest a min
1 Min Sledge Hammer into Tire
Rest a min
1 min Jumps (in and out of tire for advanced, onto tire for int, and broad jump 3-4ft for beginner)
Rest a min
1 Min Push up (chest to corner of tire), and jump into jumping jack(touch hands above head and behind back
Rest a min

Tuesday:

CrossFit:

WOD:

Press

Find 1RM

OR

Push/Split Jerk

Find 1rm

Then

Elizabeth:

21-15-9

135lbs Power Clean
Ring Dips

WhipCON:

1 min each. For max reps. At the beginning of each station you do 5 situps before doing the movement.
-Start at a Different Station each round.

5 rounds:

-Single Jump Ropes
-Side to side lateral jump over abmat
-Hold bumper plate over head and jump
-Light weight KB Turkish Getups
-Light weight KB Windmill

Wednesday:

-Remember we have Parkour at 7:30 on Wed.

CrossFit:

Max Handstand Pushups (or regular pushups for scaling)

rest 5 minutes

3 rounds of Lsits with 3 minutes rest in between. Score is total time.

rest as needed

2 Rounds:

Run 530m
30 Dumbbell snatch 35lbs (use arms as you see fit, its 30 total, not each, both sides of DB hit ground every rep)

WhipCON:

Tabata, stay at each station for 8 rounds, then rotate 1min rest in between stations:

-Dumbbell Jerks
-Walking Lunge
-Bridge hold
-50ft shuttle
-Planks holds on elbows
-Floor squats (on one leg if able to)
-one 50ft all out sprint then rest
-Single Leg Alternating Bounds

Thursday:

CrossFit:

9 Clean and Jerks
Sprint Row 250m
6 Clean and Jerks
Sprint Row 250m
3 Clean and Jerks
Sprint Row 250m

-go as heavy as possible

WhipCON:

Murph:

Run 1 mile(3 laps)
100 pullups
200 pushups
300 squats
Run 1 mile(3 laps)

-break up reps of body weight exercises however you want
-Beginners do half the amount (50,100,150) of reps

Friday:

CrossFit:

Andrea

“Fun WOD Awesome”
-by Andrea

5 rounds:

10 strict ring dips
15 GHD Situps
5 Handstand Pushups (3″ deficit for guys)
5 box Jumps (42″/36″)
5 back Squats (225/145)

WhipCON:

5 rounds:

run 400m
15 Dumbbell thrusters
50 Jump rope skips
50ft Bear Crawl

Saturday:

Will be announced on Saturday at class.

CrossFit Mean Streets
Downtown LA

Sunday MASS

SealFit Dirt Dive:

Warm Up: ROM Drills

To be done outside:

SealFit Dirt Dive:

You are planning an op and need to dirt dive the plan. The op is a simple Recon mission. The plan is as follows:

Insert: Move 1000 Meters with your gear as fast as possible (1 x 53# KB, and 1 x 45# plate)/(1 x 35#KB, and 1 x 25# plate)

Dig Hide site: 3 rounds as fast as possible: 15 x KB swings, 15 x KB Thrusters, 15 x 45# Back Squats, 15 x 45# overhead presses

Recon: Walking lunge (no gear) to Observatin Point (250 meters from Insertion point), perform recon (1 minute rest) then walking lunge back to OP.

Clear Hide site: 3 rounds as fast as possible: 15 x 45# overhead press, 15 x 45# back squats, 15 x KB thruster, 15 x KB swing

Extract: Move 1000 Meters with gear back to Base

Durability / Awareness: Active Stretch.

CrossFit Mean Streets
Downtown Los Angeles

Fri

CrossFit:

4 Rounds:

2 Rope climbs
4 Overhead Squats (115/85)
6 Barbell Rainbows (115/85)
8 Barbell Good Mornings (115/85)
10 Toes through Rings

WhipCON

1 min each. For max reps. At the beginning of each station you do 5 situps before doing the movement.
-Start at a Different Station each round.

5 rounds:

-Single Jump Ropes
-Side to side lateral jump over abmat
-Hold bumper plate over head and jump
-Light weight KB Turkish Getups
-Light weight KB Windmills

CrossFit Mean Streets
Downtown LA

THUR

CrossFit:

For time:

AMRAP 20 min

5 sec free (no wall) handstand hold
10 sec parelette (or kettlebell) L-sit
15 sec chin up hold

-keep an eye on the clock everytime you start a movement.
-If you break movement before required time, then start from where you left off.
-If you cannot hold handstands freely, use wall for 10 sec, or plank on hands and feet for 15sec

WhipCON:

Ball Mission #270:

Carry a 20lbs/14lbs ball 1000m

then do this task:

3 rounds:
15 wallballs
15 med ball push press
15 med ball squats

Then lunge to corner and back(or fire hydrant if beginner: 100m):200m

Rest 2 min

Then lunge to corner and back(or fire hydrant if beginner: 100m):200m

then do this task:

3 rounds:
15 wallballs
15 med ball push press
15 med ball squats

then Carry a 20lbs/14lbs ball 1000m

-There will not be much time for a warm up,… so stretch, and warm up on your own. We will need to start this WOD soon as class starts because it make take 60min or more.

CrossFit Mean Streets
Downtown LA

WED

CrossFit:

A:

Power Snatch:

Straight set sets of 5:

5-5-5-5-5

Rest precisely 3 minutes in between sets. Try and start comfortable. And the last sets should be challenging.

B:

Find max Kettle bell press from standing shoulder rack position.

C:

Sprint 530m, TIME TRAIL

This is important to know this,… try as hard as you can, so that you can gauge every run against this score.

AMRAP 8

4- Strict Ring pullups
6- Clapping Pushups
8- 6ft broad Jumps

WhipCON:

Run 3 laps
10 Rope Lowers and Raises (or 4 Rope Climbs)
10 Kettlebell Swings
20 Wallballs
Run 2 Laps
10 Rope Lowers and Raises (or 4 Rope Climbs)
10 Kettlebell Swings
20 Wallballs
Run 1 Lap
10 Rope Lowers and Raises (or 4 Rope Climbs)
10 Kettlebell Swings
20 Wallballs

CrossFit Mean Streets
Downtown Los Angeles