Archive for September, 2011

Friday

crossfit mean streets

CrossFit:

Strength:

Find 3RM Hang Squat Snatch

-Do at least 3 sets of 3 at heavy load.

WOD:

Mini Nancy:

3 rounds:

250m Run (corner and back)
10 overhead squats (select weight)

WhipCON:

Partner wod, 2 rounds for time of:

50 Box Jump 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 1.5 pood/1 pood
50 Walking Lunges
50 Lying Leg lifts
50 Dumbbell Push Presses 35/20lbs
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders (150 singles)

CrossFit Mean Streets
Downtown Los Angeles

Thursday

CrossFit

Skill:
10 min:

Muscle Up Progression
or
if you have Muscle ups, work on Ring Handstand Pushups

Strength:

Find 3RM Weighted Pullup

WOD:

Partner WOD:

5 rounds:

row 250m
Deadlifts (225/135)

One person rows while the other deadlifts. Score will be total amount of deadlifts minus time penalty.

Time Penalty: For every full minute this workout takes you minus 10 deadlifts.

Example:

12:00 minus 120 deadlifts from score
13:46 minus 130 deadlifts from score

WhipCON:

Murph or 1/2 Murph:

Murph:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

CrossFit Mean Streets
Downtown LA

Beyond the Whiteboard is BACK!

Beyond The Whiteboard is Back!!

crossfit mean streets beyond the whiteboard

Max’s last day is Wednesday…. He is going back to Italy on Thursday!…..We wish him Well!


beyond the whiteboard was designed by crossfitters for crossfitters, anything else need to be said?
We are back using Beyond the Whiteboard. It is a online training journal hosted on the internet. You are welcome to continue using your paper journals that we gave you but this will add to your progress. Letting you compare yourself easier to you of the past and to people all over the world. beyond the whiteboard is made to track your progress all along the way.

Beyond The Whiteboard is a Great Tool

We will be taking your emails in class to send you invites to the website. Check it out,… our first recordable WOD will be todays.

And TODAY is a very important day,…. Bicep curls are in the WOD for CrossFit…. 1st time in the history of CrossFit Mean Streets… (you all can thank Spartan Joe for that addition)…. Bicep curls are pretty pointless….. but we all need to know how to do SOME pointless things,…sometimes beyond the whiteboard is simple to use and you should be on it.

CrossFit:

“BLOW POP”
For Time:

Rounds 1 and 2:
15 24/20 in Backward Box Jumps
15 24/20 in Box Jumps
10 Back Squats 165/110 lbs
16 Situp To Stand With Feet Anchoreds
10 Front Squats 165/110 lbs
50 Double Unders
30 Bicep Curls 45/35 lbs (against a wall)
Rounds 3 and 4:
8 24/20 in Backward Box Jumps
7 24/20 in Box Jumps
5 Back Squats 165/110 lbs
8 Situp To Stand With Feet Anchoreds
5 Front Squats 165/110 lbs
25 Double Unders
15 Bicep Curls 45/35 lbs (against a wall)

-For those of you who are not good at double unders. The scale will be you will do the same amount of singles but you must do it with your eyes closed. I want you moving through this fast…. so don’t attempt double unders if you cant do at least 20 in a row on a regular basis.

Times to Beat:

Andrea A. 22:31 RX
Jen R. 23:40 RX
Aris G. 28:09 RX
Spartan Joe 31:39 RX
Ronnie T.18:28 RX
Aaron C. 25:57 RX
Marty M 28:28 -135lbs

WhipCON:

TBA

CrossFit Mean Streets
Downtown LA beyond the whiteboard needs to be part of your crossfit career, make sure to use it!

Monday, Front Squats

crossfit mean streets los angeles

CrossFit:

-Compare to 9-12-11

5 Rounds:

8 Front Squats (55-75% of 1RM)
Sprint to Fire Hydrant and Back
Sprint to Corner and Back
Rest 1 min

WhipCon:

1000m row
9 thursters (95/75)
26 pushups
11 pullups
9 floor squats (one leg if you can)
26 box jumps
11 lunges (per leg)
9 burpees
26 knees to elbow
11 thrusters (95/75)
500m row

CrossFit Mean Streets
Downtown LA

Friday

CrossFit:

21-18-15-12-9-6-3

Handstand Pushups
L-sit Pullups

If you cannot do this movement do the same thing but isolated holds:

21-18-15-12-9-6-3

Isolated Handstand hold (to scale down from this do regular pushups)
Isolated L-sit Chinup hold

For those that do this isolated variance, do this additional WOD:

Strict Press
1-1-1-1-1
Push Press:
3-3-3

WhipCON:

Complete four 5 minute rounds, spending one movement at each station. Rest one minute between rounds.

Row for calories
Box Jumps
Double Unders
Burpees
10m Sprints (between two white lines, touch floor)

CrossFit Mean Streets
Downtown Los Angeles

If a frog can Muscle up,….you can too!

Watch the amphibian show us how to do a bar muscle up:

If you cannot do MU’s then this is what you are going to do:

Notice she uses her hips first then pulls with her arms. Just like EVERYTHING else we do in here:

“Hair Pick”

AMRAP 20
3 muscle ups (or muscle up progressions)
6 knees to elbows
9 Kettlebells (70/53)

WhipCon

Tabata stations 20sec on 10 sec off 8 rounds each station, then move on. 30sec rest in between.

Row
Dumbbell snatch first 4 right, second 4 left
Jump rope: 10 singles, 5 double unders, 10 singles, 5 double unders
Chin up isolated hold
Ski
lateral jump over abmat
Bicycle crunches knees have to hit opposing elbow
Dumbbell push press (use one dumbbell and p.press with both hands)

CrossFit Mean Streets
Downtown LA

Jello Jiggler

We have been working squats a lot in the last two weeks. You should not worry about the over volume, it does not exist. Your body will get used to you using your legs everyday by making you stronger. What you do have to pay attention to is tightness. Make sure you elongate your muscles right after working out, and make sure you are loose and warm before getting started.

OR,… if you don’t want to squat some more, todays Whip is a lot of work.

CrossFit:

1 Mile run, time trial.

Jello Jiggler:

4 Rounds:

5 BFT (Big Fucking Tire) jump cycles (jump in, jump out, turn around, jump in, jump out)
10 Front Squats 135/95
5 Box Jumps (36/30)

WhipCON:

Warm Up:
5 x 75m Sprints
(Sprint to the fire hydrant. Repeat 5 times getting progressively faster each time.
15 Med Ball Reverse Wood Chop Each Side 14/10
10 Each Side Glute Stretch / Toe Touch
20 Squats
20 Med Ball Slams 20/14

Cardio WOD’s:
30 min. Cardio Complex
10 Minutes Max Reps Double Unders (or singles)
10 Minutes Max Meters Rowed
10 Minutes Max 75m/Sprint 75m Walk Cycles

3 Rounds for Max Reps:
1 Min. Jumping Jacks
1 Min. Sit Ups
1 Min. Squats
1 Min. Push Ups
1 Min. Jump Rope singles/double unders

1 Round for Time:
1500m row
5:00 Rest
1000m row
2:30 Rest
500m row

CrossFit Mean Streets
Downtown LA