Archive for October, 2011

Tuesday

crossfitlosangeles ronnie teasdale

CrossFit:

Jerk 20 reps

can be split or push, make sure to stand up all the way and jerk from the front.

Score is maximum weight you can do 20 times.

Front Squat

3-3-3

WOD:

DO as FAST AS POSSIBLE,… pull the bar down, explode up, and transition fast

-use the weight you would do Fran with:

25 Thrusters (95/65)
25 Pullups

WhipCON

4 rounds for max reps of the following, 1 min each station:

-ROW
-Dumbbell Hang Squat Clean 20 lbs
-Air Squat
-Dumbbell Push Press
-Rest

CrossFit Mean Streets
Downtown LA

Sunday Mass

10-30-11

Warm Up

Barbell complex:

4 sets increase weight, run to fire hydrant and back between rounds

5 burpee deadlift
3 burpee squat cleans
1 burpee squat clean thrusters

Strength:

1. Find 1 Rep Max Strict Press

2. Find 3 Rep Max Bench Press

WOD :

Grace:

30 Clean and Jerks

-Do at 80% of your PR time

Sprints:

250m 90%
Rest 3 min
500m 85%
Rest 4 min
500m 100%

CrossFit Mean Streets
Downtown LA

Partner WOD: Rows, Kettlebell Swings, Burpees, Clean & Jerks

CrossFiT:

-One person works at a time

For Time:
500 m Row
35 Kettlebell Swings 53/35 lbs
24 Burpees
35 Kettlebell Swings 53/35 lbs
24 Burpees
500 m Row
35 Kettlebell Swings 53/35
30 clean and jerk 135/95
Post total time.

Mean Streets introducing CrossFit Crown City. AND Ronnie Teasdale (5:04) And Andrea Ager (6:43) doing 2012 OC Throwdown WOD 2 Qu from ronnie teasdale on Vimeo.

CrossFit Mean Streets
Downtown Los Angeles

Music

Music should not effect your workout to the point that you need to take time out of your workout to ask your coach to change the music. We are deciding what you are doing for workouts, how you do them, and the music you will hear during the workout. If you think you might perform better under different conditions,… remember that we are here to make those decisions for you… So try and stop yourself from thinking too much,… just do.

Fast, loud, hard music is fun,… but we constantly vary everything, and sometime we want you to be able to hear us talking to you… Just remember we are controlling the environment for your benefit,… if you think you would be a better coach,…. come talk to me, I am looking for a bigger team.

I believe that slow music will enhance your workout,… so just trust us:

CrossFit:

Run: 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

200m= Groundworks coffee and back
400m= lap through back door
600m= lap through back door, to ground works, and back

WhipCON:

Tabata style, 8 rounds each station then rotate. 30 sec rest in between stations

Will be an isolated hold station, then a movement station:

1 Plank on hands and feet
2 Windshield wiper (on back, use abs to twist feet back and forth
3 Bridge
4 Air Squat
5 Hold empty barbell overhead
6 Burpee (without pushup, just hands down, kick feet back (to straight body), then kick feet up and stand, keep arms straight)
7 Wall Squat (squat, leaning against wall, with knees and hips at 90 degrees)
8 Floor bench Press with bar

CrossFit Mean Streets
Downtown LA

Excellence

crossfit los angeles mean streets

Hard Work Pays off

-From CrossFit.com:

A CrossFit Affiliate Viewpoint: “Excellence” by Cody Limbaugh of CrossFit Excellence

Definitions are important. We in the CrossFit community take pride in our commitment to define the terms that we use. “Core Strength” is not a buzz-word phrase for us. “Intensity” is not a subjective effort based on how you feel that day (or how loud you yell). “Excellence” should not be thrown around lightly either.

Coach Glassman’s flagship article that launched the CrossFit Journal was an attempt to define fitness. One of the many revelations I have experienced while listening to Coach is his pointing out that when a word is used by many people who each intend a different definition, the word ceases to have any meaning at all. This is one of the things that first drew me to CrossFit: a commitment to knowledge and truth that is made apparent by being bold enough to define enigmatic terms like “fitness.”

Only with clear definitions can you have clear objectives. After all, how can you pursue fitness if you don’t really know what fitness is? Your goals can only be as effective as they are well defined. The achievement of any goal requires intentional focus. The intentions are up to you. A clear definition provides the focal point.

Just as we require a definition for fitness in order to obtain it, so we must strive to clearly define excellence if we are to pursue it. So let’s take a look at some definitions that are out there now . . .

Google defines excellence as:

The quality of being outstanding or extremely good.

An outstanding feature or quality.

That is actually one of the better definitions I could find on-line. The first part hints at excellence as being a favorable attribute. The second part is utterly useless: “Outstanding feature or quality.” Really? That could be describing my nose–doesn’t mean it’s a good thing!

Dictionary.com says excellence is:

1. the fact or state of excelling; superiority; eminence

2. an excellent quality or feature

I seem to remember an assignment in grade school that asked students to define words, but we were not allowed to use a form of the word in our attempt to define it. Why is this not the standard for dictionaries? Again, this definition is useless.

Wikipedia defines excellence as “A talent or quality which is unusually good and so surpasses ordinary standards. It is also an aimed for standard of performance.”

We’re getting better here. At least we are starting to get a hint that excellence is a standard that must be achieved through effort, and not just an inherent “feature.”

I have lately taken a deep interest in philosophy (thanks to CrossFit rest day topics) with one of my favorite philosophers so far being Aristotle. He has something to say about the nature of virtues, including excellence: “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do.” As a good friend recently pointed out to me, it is important to note here that there is an often attributed line that follows this quote, but is not Aristotle: “Excellence, then, is not an act but a habit.” This last phrase that is often attributed to Aristotle is actually by Will Durant in his attempt to analyze Aristotle’s writings.

I think Durant got it wrong, at least in our current use of the word “habit”. Aristotle used the word habituation in conjunction with the word training. He seems to be emphasizing an intentional practicing of higher standards–training as a lifestyle, where Durant just uses the word habit, as if excellence can be achieved automatically. I don’t think we can strive for excellence on auto-pilot.

Earlier I mentioned a couple of terms I believe are necessary to achieve a goal: “Intentional” and “Focus”. I don’t believe excellence can be a habit. In fact, I think the terms are at odds with each other. As habit sets in, excellence withers. Excellence requires vigilance. Excellence does not occur arbitrarily, it requires intention. If focus is lost, intention becomes apathy.

We all know what is required of us to achieve fitness. It is work. It requires focus. It requires us to continually push the boundaries of our comfort zone. It is not obtained automatically or through apathy. Sure, we may aquire good habits, but we must continuously, consciously redirect our attention toward bettering ourselves. Excellence, as a concept, is much the same. Without a focused intention toward excellence, we tend to do work that is “good enough.”

The Ancient Greeks had a concept of excellence they called arete which meant an outstanding fitness for purpose. I really love this definition! “An outstanding fitness for purpose.” How awesome is that?

When we combine Coach Glassman’s definition of fitness into the concept of arete we get:

Excellence: as in arete.

Fitness: increased work capacity across broad time, modal and age domains.

Purpose: a result, end, mean, aim, or goal of an action intentionally undertaken

So then, we get a definition that describes the effort, focus and intention as well as the attributes of the word: Excellence is an increase in the work capacity over time, for intentionally undertaken aims.

What does “excellence” mean to you? How are you intentionally pursuing it?

10-25-11

CrossFit:

Complete 3 rounds:

10 one arm KB Power Snatches – right
Max walking distance w/ single KB in overhead position – right
10 one arm KB Power Snatches – left
Max walking distance w/ single KB in overhead position – left

*Rest 45 seconds between rounds
*Walk outside and down the sidewalk, when you stop, perform snatches on your left side then walk back with over head.

Strength:

Max Plank on elbows and toes

WhipCON:

8 rounds each movement then move to next
30 seconds on 30 seconds off:

Burpee Box Jumps
Jump Rope: 10 singles, 10 doubles, 10 singles, 10 doubles etc…
Hollow Rock
High Knees
Med Ball Clean
Superman Isolated hold
Med Ball Ab twist (sit with feet up, hold ball with hands, and twist TORSO to move ball from side to side touching on ground,…. do not just simply move your arms)

Massacre of Sunday

crossfit mean streets

Sunday Mass:

Warm UP:

4 rounds:

Row 100m
Handstand hold for as long as it took to row 100m

Mobility:

-Internal Shoulder rotation
-Roll out feet
-Rollout lats

First Hump:

Choose one of the following workouts:

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

or

As many rounds as possible in 10 mins of:

75 Double Unders
50 24 in Box Jumps (2011 Regional Standards)
25 Shoulder-to-Overheads 105 lbs (From Ground)

Strength:

Work to 1RM Rear Push Jerk

Final Stretch:

4 Rounds not for time, try and increase weight and damper setting each round

Snatch Balance x 3
Overhead Pistol Squat x 2 each leg
100m Rowing Sprint

CrossFit Mean Streets
Downtown Los Angeles