Archive for November, 2011

Para Olympic Total

CrossFit

1Rep Max Lifts of

Bulgarian split squat
Turkish get up
bulgarian deadlift

In order for lifts to count they must be done on both sides.

WhipCON:

5 rounds for time of:
500 m Row
15 Kettlebell Swings
10 Box Jumps
50sec Plank Hold
50 ft Bear Crawl

CrossFit Mean Streets
Downtown LA

WED

For Time:
15 Squat Cleans 155 lbs
30 Toe to Bars
30 Box Jump – 24″ Boxes
15 Muscle-ups
30 Dumbbell Push Presses 40 lbs
30 Double Unders
15 Thrusters 135 lbs
30 Pull-ups
30 Burpees
Overhead Walking Lunge 45 lbs 300ft

WhipCON:

TBA

CrossFit Mean Streets
Downtown LA

Tuesday

CrossFit:

10 minutes:

on the minute do a plank hold for 40 sec (30 for scaled), rest the rest of the minute

rest 1 minute

10 minutes:

15 wallballs on the minute every minute (scale down appropriately)

No rest

10 stand ups 1st minute
9 stand ups 2nd minute
…etc… untill 1 stand up

No rest

3 minutes of cumulative handstand holds (2 minutes if scaled). Do in as little sets as possible

WhipCON:

5 rounds:

10 air squats
10 Barbell Rainbows each side
10 burpees
10 4 count fluttering leg kicks
10 db squat clean thrusters
10 supermans
10 star jumps

Found a video of an awesome guy doing the rainbows:

CrossFit Mean Streets
Downtown LA

Monday

CrossFit:

3 rounds for time of:
30 Squat Cleans 95 lbs
30 Push-ups
1 20 ft Rope Climb
800 m Run

WhipCON:

TBA

CrossFit Mean Streets
Downtown LA

Sunday Mass

Sunday Massacre

Pre Warm Up:

Stretch out your wrists

Warm Up:

4 rounds
-Run 530m
-Attempt to walk as far as you can on your hands twice/ or kick up to a wall and hold for 10-20 seconds pushing your chest forward as you do this
-10 squat to horizontal ball throws (do with partner, like a wallball but you throw the ball as hard as you can horizontally when you come up from a squat clean).

Strength:

Work up to 1 Rep Max Bench Press
-allow at least 2 min between your sets when you get heavy

Strength WOD:

Not for time

4 rounds:
-Dumbbell Press with 30% of 1RM BP per arm X 5
-6 20m shuttle sprints on sidewalk
-25 air squats, with a smooth transition to 20″ box jump on #5,10,15,20,25

Stupid WOD:
For Time:

Partner Up.

Each person will be responsible for a 185lbs Grace. So in total the couple needs 60 reps. This will be done outside on the side walk.

One person starts clean and jerking while the other runs down to 2nd street and back. Then the two switch. You two will continue this cycle until you reach a grand total of 60 reps. One person will most likely do more than the other, this is ok.

-For those of you who scale: I will hope everyone man’s up and uses heavy weight. Use 130-140% of your regular grace weight. If need be each person can use a different weighted barbell.

Finish up with:

Stretch your aureolas

CrossFit Mean Streets
Downtown LA….. where chaos is beauty

Saturday Training

20 Minutes to establish a 1 rep max Squat Clean
———
with 6 Minutes on the Clock-
Run 800M
Max Row for Cal
——
Rest 3 Minutes
——
10 Minutes of Cindy
5 Pull-ups
10 Push-up
15 Squats
——
Score is
Squat Clean Load in Pounds + # Calories rowed + reps completed during Cindy
Clock never stops
00:00 -20:00 Squat Cleans
20:00 – 26:00 Run/WallBall
29:00- 39:00 Cindy

CrossFit Mean Streets
Downtown LA

Fri

Only classes are 10:30am and 6pm.
CrossFit only.

WOD will be announced at class.

CrossFit Mean Streets
Downtown LA

WED

CrossFit:

Strength:

Thruster

1-5-1-10-1-15

“Boop Potter”

For Time:
1000 m Run
50 Thrusters 45 lbs
30 Pull-up (rings)s
10 Handstand Push-ups

WhipCON:

TBA

CrossFit Mean Streets
Downtown Los Angeles

Thanksgiving Schedule

There will be no USC track class tonight tuesday night.

Thursday: no classes
Friday: 10:30, 6:00pm
Saturday: 9:00am
Sunday: 10:00am Massacre

CrossFit:

#1:

max effort: 1000m row

-take your 2k time, figure out your pacing and up it by at least 5 sec per 500m

#2

Deadlift:

3-3-3

#3

AMRAP 8:

5 Muscle-ups
10 Pistols

WhipCON:

5 rounds for time of:
400 m Run
30 Wall Balls 20 lbs
30 Overhead Squats 45 lbs

-use a pvc pipe if you cannot overhead squat your body weight.

CrossFit Mean Streets
Downtown LA

Monday

CrossFit:

Warm UP:
3 rounds:

15 overhead squats (Increase weight)
10-15 back extensions
15 pass throughs
16 Windshield Wipers
Dips (first 2 rounds do about 50% of max reps, last round do MAX reps and record it)
-IF you cannot do dips do pushups

WOD:

Nancy:

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post total time.

WhipCON:

Warm UP:

run 1 mile

WOD:

Tabata style: 20 sec on 10 sec rest. 8 rounds each and move on to next:

1 DB Front Squat
2 DB Push Up
3 DB Deadlift
4 DB Row
5 Standups
6 Lying Leg Kick
7 Man Makers

CrossFit Mean Streets
Downtown LA