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.
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
CrossFit Mean Streets
Downtown LA beyond the whiteboard needs to be part of your crossfit career, make sure to use it!
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:
3 muscle ups (or muscle up progressions)
6 knees to elbows
9 Kettlebells (70/53)
Tabata stations 20sec on 10 sec off 8 rounds each station, then move on. 30sec rest in between.
Dumbbell snatch first 4 right, second 4 left
Jump rope: 10 singles, 5 double unders, 10 singles, 5 double unders
Chin up isolated hold
lateral jump over abmat
Bicycle crunches knees have to hit opposing elbow
Dumbbell push press (use one dumbbell and p.press with both hands)
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.
1 Mile run, time trial.
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)
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 Med Ball Slams 20/14
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