OK in Mean Streets fashion we are screening a gruesome movie friday night.

I (ronnie) hate scary movies, and I never watch them. But we have been joking about this movie for so long (it’s actually the reasoning behind the “my centipede is smarter than your honor student” bumper sticker that was put on my truck as a prank) that I think it is right to show it in the gym, even though I am sure it is not going to add quality to your life and certainly not mine. So Aris, Daniel, Andrea and I are for sure in.

As far as workouts. The CrossFit WOD you did yesterday will be repeated several times in the next month. The idea is to use a little bit more weight on the front squats than you did on Monday and keep the same overall time. So make sure you kept track of your score.

CrossFit 9-13-11:

Strength:

Dumbbell Thruster

3-3-3-3-3

-after warm up, do 5 heavy sets of 3
-no dropping

AMRAP 8:

10 double unders
10 hollow rocks
10 supermans

-idea is to not take any rest
-movements should be strong, not necessarily as fast as possible
-if you aren’t good at double unders, don’t be afraid, this workout is perfect to learn on,… it is a short amount, and will be good practice.

WhipCon 9-13-11

Max Reps per Minute:

Fight Gone Bad:

5 rounds:

Wallballs
Sumo Deadlift High Pull (75/45)
Box Jump (20″)
Push Press (75/45)
Row for Calories

CrossFit Mean Streets
Downtown LA

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