Archive for January, 2012

Competitions this weekend

Competitions this weekend:

NLI:

-AC
-Laurie
-Jason
-Tahir
-Basile

West Coast Wod Wars:

Ronnie & Andrea on a Team

We will be putting up leader boards in the gym for common CrossFit WODs,… so people have targets to shoot for and challenge. They will be up later on wed. Helen will be one of them.

CrossFit

Strength:

20 Rep Squat max weight

Helen:

3 rounds
400m run
21 KB Swings
12 Pullups

Strength:

20 Rep Squat

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

Tuesday

CrossFit:

Strength:

Find Max Weight, do find rounds increasing each round:

Use Dumbbells

4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 Push Press

-If you can do 80lbs, the next step would be to increase the number of reps evenly through each exercise (example: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push press,… then 6 each)

WOD:

AMRAP 10:

Run to Fire hydrant and back
10 Squats
10 Situps

WhipCON

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


CrossFit Mean Streets
Downtown Los Angeles

Monday

CrossFit:

Overhead Squat:

3-3-3-3

3 Rounds
-do each round unbroken
-rest as needed in between rounds:
-not for time

7 power snatches
7 Overhead Squats
7 Snatch Balances

If your 3RM overhead squat was >165 use 95lbs
145-165 use 85lbs
125-145 use 75lbs
105-125 use 65lbs
85-105 use 55lbs
under 85 use 45 or less

Row Sprints:

3 rounds:
Row 300m
rest 2 min

WhipCon:

-2 min each station 1 min rest in between
-must start each round with 20 air squats

2 Rounds:

1. 1 legged ring row (alt legs every 5)
2. situps
3. single jump rope, with every 10th rep being a double under, or an attempt
4. KB swings (height to eyes)
5. sledge hammer onto tire

CrossFit Mean Streets
Downtown Los Angeles

Sunday Mass

Warm Up:

Do at 80%:

1000m Row

Then complete in any order:

50 wallballs (30/20) -to 11 foot overhang wall (by rowers)
30 Pullups on grip strenghtheners

Strength:

Work to 3 rep max sumo stance Deadlift

Strength WOD:

Not Timed:

4 Rounds

5 deadlifts at 85% of 3RM
4 Burpee Box Jumps (30/24)
Run 300m (corner and back)

WOD:

Stations are 2 minutes each.
To be done at highest intensity
2 minutes rest in between

2 rounds:

1. Ski erg
2. Double unders
3. GHD situps
4. Axel bar clean and jerks (45’s/25’s each side)

CrossFit Mean Streets
Downtown LA

Saturday

CrossFit:

Row Max Kcal 4 Min
Rest 1 Min
Max Pullups 3 Min
Rest 1 Min
Max Bodyweight Back Squats (3/4 Women) 2 Min
Rest 1 Min
Max Push Press 135/95 1 Min

CrossFit Mean Streets
Downtown LA

Fit Expo is a few blocks from the gym and happening this weekend.

let us know if you want to go:

CrossFit

21, 15, 9 reps of:

Sumo Deadlift High-pulls (95/65)
Ring Dips

WhipCON:

After Warmup:

1 min Plank
1 min Bridge
2 min Plank
2 min Bridge
3 min Plank
3 min Bridge
2 min Plank
2 min Bridge
1 min Plank
1 min Bridge

-Do your best to do it unbroken. If you cannot then complete as fast as possible until the goal time is reached. Take at least 2-3 minutes rest in between movements.

CrossFit Mean Streets
Downtown LA

2012 CrossFit Open Registration opens February 1st

CrossFit Games Beta Site

2012 CrossFit Open Hype
By: Leigh LeGare

It’s that time again! The 2012 Reebok Crossfit Games Open is right around the corner. With registration beginning on February 1st, and the release of the first WOD on February 22nd, CrossFitters from all over the world will be able to showcase their abilities in hopes of being crowned the “Fittest in the World.”

Last year, Reebok joined forces with CrossFit and the dynamic duo garnered 26,000 registered athletes worldwide, who performed one workout a week for six weeks. This was by far CrossFit’s best showing of athleticism and participation on its road to the Games. Considering all the publicity and hype the Games received this year, it will be interesting to see the numbers Reebok and CrossFit will put together for this year’s Open.

That being said, last year’s Open was an amazing experience, and one you can join this year! I strongly encourage you to get involved in this year’s Open. You may not be striving to become the next Annie Thorsdottir or Rich Froning, (and even better if you are) but I can assure you, there are a few reasons to participate in the Open:

Do it for you! The Open is a great way to motivate and push yourself beyond normal limits. A competitive edge is added when you are able to check your standings each week, and rankings daily. Or, if you’re like me, you’ll find yourself checking your ranking on an hourly basis! The Open allows you to gauge where you are within the CrossFit world (literally!). Find a name within your region, stalk their stats on their Reebok CrossFit profile, and claim him/her as your doppelganger during the Open.
Do it for your fellow CrossFitter! Many affiliates incorporated the Open WODs into their weekly programming. If this was your box and you technically weren’t registered, you still participated in the Open! How is that possible? Well, I’m pretty sure you didn’t take the WOD lightly because that’s not how CrossFitters operate. In order to complete the WOD, you were probably busting your tail, which in return forced others to push even harder, which pushed you even more. It’s a beneficial cycle that without you, your friends’ numbers or rankings wouldn’t have been as high on the Open scoreboard.
Do it for your CrossFit box! Last year’s Open not only focused on individual performances but brought in the team dynamic of the competition. The top affiliates of each region were able to have some of their best members represent their “box” at Regionals with only the top three affiliate teams advancing to the Games. Some affiliates held tryouts for their team while others used the individual results from the Open to determine who would be representing them at Regionals. I can’t say this is how it will be this year as HQ could throw a curve ball at us. However, I can say the team aspect of the Open and Regionals allowed many affiliates to highlight their athletes in a way that brought a stronger sense of pride and community to their box.
The Open took over the lives of affiliates and members for six weeks. It was six weeks of having set times or days to perform Open WODs. It was a great opener to prep the world for the “road to the Games!” At the global level, the competition wasn’t solely focused at the individual level. Instead, the focus was on how an individual’s numbers could not only help him/her advance but also help the affiliate produce a team to compete at Regionals with an eye toward making it to the Games.

Again, participate in the Open in some way! If you’ve been toying with registering, go for it! If you’re teetering on the edge of whether or not to register, read the reasons stated above again! Chances are likely you’ll have others at your box who are competing and need other registered athletes to help keep up the intensity of the Open within their box. There could be a WOD released catering to your strengths, and your numbers may be needed to help your box advance. Throw yourself into the adventure of the Open and get excited for the hype and improvement it will bring to you, your fellow CrossFitters, and your box! You have nothing to lose, and everything to gain! If anything, it’ll help solidify why you joined this crazy community we call CrossFit!

CrossFit

7 rounds:

Run 400m
1 Rope Climb
10 pushups
15 squats
1 Rope Climb
10 pushups
15 squats
1 Rope Climb
10 pushups
15 squats

WhipCON:

3 Rounds no Rest. 1 Minute each Station

1: Burpee
2: Pushup on Box to 2 Jumping Jacks
3: Dumbbell Row
4: Plate Thruster (25/15)
5: Walking Lunge
6: Dumbbell Row

After that set is complete, rest 3 minutes then do 3 rounds:

15 oblique roll up
15 Leg Lifts
15 Supermans

Rest 3 minutes

4 Rounds

50ft lunges
50ft Carioca
50ft Bear Crawl

CrossFit Mean Streets
Downtown Los Angeles

20 Rep Squat Wednesdays

We, as in everyone that trains at Mean Streets doing CrossFit will be doing 20 rep squats every Wednesday. Each workout you will start with full squats. Do 2-3 easy warm up sets to get the blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 reps. For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. As you progress through the reps you will need to take more breaths in between reps. During reps 15-20 you may need to take 5 or more big mouthfuls of air in between reps. It will take upwards of 3 minutes to finish 20 reps. It will take a lot of will.

Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs for strong men.), or dumbbell and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 25 lbs. Keep using the same weight for pullovers. Do not progress this weight for the pull overs as this exercise is just for stretching the rib cage. This will improve your lung capacity.

Each wednesday add 5-10 lbs. to the squats and get all 20 reps. Every time people will be paired up with their partners counting for them. NOBODY will not do this without another set of eyes on them. This is to ensure proper depth. If you are not getting proper depth you will be told, and your set will not count,… you will not move up in weight until you successfully complete 20 reps with proper depth.

Do not wear a belt.

CrossFit:

Back Squat:

20 rep Max

5 Rounds:

Jog 300m (corner)
7 Jerks (155/115)
7 Pullups

-All sets must be done unbroken
-Use the jog as a recovery

WhipCON:

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

CrossFit Mean Streets
Downtown LA

WOD CLUB OPEN RESULTS

For those or you who were doing this worldwide competition: WOD CLUB OPEN,… the winner’s circle is filled with familiar names. JP over from Brick got 1st, Fish got 2nd, Ronnie got 3rd, and Andrea dominated the Women’s division. We also got payed,… not bad for 3 workouts under 10 minutes each. There are videos of everyone on the site: here.

Mens overall winners:
1st Jarett Perlmutter – $500
2nd Ryan Fisher – $250
3rd Ronnie Teasdale – $125
4th Nate Schrader – $75
5th Chase Daniels – $50

Womens overall winners:
1st Andrea Ager – $500
2nd Cheryl Nasso – $250
3rd Melissa Dinsmore – $125
4th Ashleigh Moe – $75
5th Christine Watts – $50

CrossFit:

Skill:

pick ANY 3 of the following and spend 5 minutes on each:

double unders
rope climbs
kipping pullups
handstand pushups
muscle ups
pistols
snatch
clean n jerk

THEN:

10min. AMRAP
30 double unders OR 60 single unders
15 ground to overhead (snatch or clean n jerk) 75/65lbs

WhipCON:

1 min on 1 min off Switch stations every minute.

4 rounds:

1. Double Unders
2. Kettlebell Zercher Squats
3. Standing Med Ball Wood Choppers (use very light ball)
4. Standing Med Ball Wood Chopper on other side
5. 1 arm Dumbbell Row

CrossFit Mean Streets
Downtown LA

Monday

CrossFit:

4 rounds of:
Split Squat 4-6 reps (challenging but NOT max effort)
rest 15-20sec.
Tall Box Jump (High as possible)
3min. rest

THEN:
“Death By Burpee Deadlifts”
(for example
min. 1 will be one rep
min. 10 will be 10 reps)

WhipCON:

warmup:

15 min of Running, Rowing, Skiing or Jump Roping

WOD:
Four rounds of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups (scale: burpees)

CrossFit Mean Streets
Downtown Los Angeles