Archive for December, 2011

Last WOD of the Year!

For those of you who watch TV, there will be a CrossFit marathon on Jan 1st. Check it:

Next year will be full of new advancements in the gym. For starters we have a NEW PULLUP STRUCTURE!

When everyone gets back from vacation you will see we have a new toy. Check it in this video,… but first you will have to sit through an amazing feat of strength, flexibility, endurance, and balance:

CrossFit:

3 rounds for time of:
800 m Run
21 Power Cleans, 155 lbs

WhipCON:

30 Burpees
30 Toes-to-Bars
30 Sumo Deadlift High-pulls 95 lbs
1 mi Run
30 Sumo Deadlift High-pulls 95 lbs
30 Toes-to-Bars
30 Burpees

CrossFit Mean Streets
Downtown LA

Thursday

CrossFit:

Lynn:

Five rounds for max reps of:

Body weight bench press
Pull-ups

-Rest as needed in between exercises.

WhipCON:

“Mean Streets Ball Mission #270”

Carry a 20lbs/14lbs ball 1000m
then do this task:
3 rounds:
15 wallballs
15 med ball push press
15 med ball squats
Then lunge to corner and back(or fire hydrant if beginner: 100m):200m
Rest 2 min
Then lunge to corner and back(or fire hydrant if beginner: 100m):200m
then do this task:
3 rounds:
15 wallballs
15 med ball push press
15 med ball squats
then Carry a 20lbs/14lbs ball 1000m

CrossFit Mean Streets
Downtown LA

WED

Spartan Joe finishing up 30 minutes of as many 20ft rope climbs as possible. He got 38 which is pretty amazing.

CrossFit games site has a write up about Andrea Ager: HERE

CrossFit:

Strnegth:

Thruster 5-4-3-2-1
Post Loads for each round.

WOD:

4 rounds for time of:
7 Handstand Push-ups
10 Dumbbell Hang Squat Cleans 55 lbs
200 m Run (fire hydrant)

WhipCON:

Lunge 200m (fire hydrant and back)
70 air squats
60 Plate Push Press (45/25)
50 Med ball floor press throw and catch (lying supine throw ball starting from chest straight up and catch)
40 Dumbbell snatches (30/15)
30 sit up to stand ups
20 Supermans
10 walking lunge steps
run 1 mile

CrossFit Mean Streets
Downtown Los Angeles

Adjusted schedule for this week:

Sat: no classes
Sun: no classes
Fri night fundamentals at 7pm canceled
3:30pm classes all week are canceled.

CrossFit:

Overhead Squat 10RM

WOD:

3 rounds:
not for time:

5 overhead pistol squats each leg (45lbs-pvc)
30 sec L-sit on paralletes (fight for hight of feet)
10 GHD raises (see video)

WhipCON:

5 rounds fight gone bad:

Wall-ball, 20 pound ball 10 ft target (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

1 minute each rest in between rounds.

CrossFit mean Streets
Downtown LA

Monday

CrossFit:

Split Jerk:

2-2-1-1-1

WOD:

20 Deadlift:
10 Squat Cleans
5 Push Jerk

WhipCON:

5 Rounds

1 min at each station for max reps:

Tire Sledge hammer strikes
Single Jump Ropes
Kettlebell Swings
Wallball Hang Squat Cleans
Plate Push Press (35/15)
Run 530m (4 minutes, take the rest to rest)

CrossFit Mean Streets
Downtown Los Angeles

Friday

CrossFit

12 days of Christmas

1 Burpee
2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..

WhipCon

Pyramid Helen

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

CrossFit Mean Streets
Downtown LA

This week special schedule

All classes will remain the same during the week. Sat and Sunday the gym will be closed.

CrossFit:

WOD: “Grinding Flint with a plastic spoon on the moon”

Set a 10min clock.

You have 10 minutes to do 65 dumbbell thrusters at 45lbs and row. You can break it up anyway you want. You must finish the thrusters (so pick a weight you can do it with). Score is total meters rowed.

Strength:

Standing Barbell Rows

4 sets of 10

WhipCON:

For Time:
Do a Murph relay with a partner:
• Only 1 person in the group of 2 can be working at one time.
• Each person will run 800m to start and finish the workout.
• You will have sets of 25 to complete the pull-ups, push-ups and squats.
• You cannot start your next set of 25 until your partner has completed theirs.
• You must complete all pull-ups before you can start on the push-ups, and then finish with the squats.
• You may partition your sets of 25 into 5×5’s or any other configuration, so long as only one person is working at a time, and you do not start your next set of 25 until your partner has finished theirs.
-RING PULLUPS!

CrossFit Mean Streets

WED

CrossFit:

Single Arm Dumbbell Shoulder Press
-Work to 1RM
-Score is total able to do with both arms

Bulgarian Split Squat 16-16-16-16

WhipCON:

8 rounds of tabata pushups
row 500m (rest the rest of the 4 minutes)
8 rounds of tabata bicycle crunches
row 500m (rest the rest of the 4 minutes)
8 rounds of tabata barbell push press
row 500m (rest the rest of the 4 minutes)
8 rounds of tabata squats
row 500m (rest the rest of the 4 minutes)

CrossFit Mean Streets
Downtown Los Angeles

CrossFit Mean Streets
Downtown LA

Tuesday


People Are Awesome 2011 – Watch MoreFunny Videos

CrossFit:

“Drink’n out of glass bottles”

4 rounds for time of:
21 Wall Ball (2 squats per throw)s 20 lbs
300 m Run (backwards) -to corner
15 Paralette Shoot Throughs
150 m Carioca Run -to fire hydrant
9 Sit Up To Stand Ups

WhipCON:

Run 400m

21-15-9

Thrusters (45/25)
Situps

Run 400m

21-15-9

Pushups
Dumbbell Rear delt raises

Run 400m

21-15-9

Supermans
Box jumps

Run 400m

CrossFit Mean Streets
Downtown LA

WOD GEAR TEAM COMP, and Competing

crossfit mean streets

Kat, Stacey, Basile and Ronnie representing mean streets at WoD Gear Team Comp

CrossFit Competitions are really fun. This Sunday was an awesome day of fun events. IF you are interested in training for something,… there are a few coming up:

West Coast WOD WARS Feb 4th -a guy girl comp
StrongFit Feb 2011 -A strong man meets CrossFit comp.
Next Level Invitational -Starting their new series in Feb
St Valentines day massacre Feb 11th-a guy/girl comp

They will increase your experience, you will make tons of friends, and be able to experience the sport of CrossFit first hand. There is nothing better than spending your weekends being competitive and hanging out with a whole group of people that care about health and fitness.

And of course we need a ton of people to come and support at the: OC THROWDOWN. We have several people competing in this event. It is at an indoor arena in Orange county Jan 14-15 and will have some of the top CrossFitters from around the world coming to compete. This competition is by qualification only, and out of 1100 people they took the top 150 guys and 100 girls.

CrossFit:

WOD:

“Beaded pull string from light bulbs”

800 m Run
30 Shoulder-to-Overheads
800 m Run

Weight for Shoulder to Overhead based on 1RM Push Jerk

*Over 240: 185lbs
200-240: 165lbs
165-200: 135lbs
**135-165: 105lbs
105-135: 70-80lbs
80-105: 55-65
under 80: under 55

Strength:

Front Squat
5-5-5-5-5

CrossFit Mean Streets
Downtown LA