Archive for February, 2012

Wed

CrossFit:

Strength 1:

20 rep Squat
-for max weight

Strength 2:

Find max weight you can do the following sequence 10 rounds unbroken:

Press
Push Press
Push Jerk

Intensity:

Max 500m row

WhipCON:

Five stations, each station is 2 minutes long. Two different movements at each station, at one minute each. There is no rest after each station, just a ten second transition time to get situated at the next and then start right when you get there! Two rounds of TEN MIN STRAIGHT) and then Third round is the sprint cycle! (30 secs each movement, 1 min each station, 5 min total)
Station 1:
1st min- Row
2nd min- (still sitting on rower w seats pushed all the way back)seated DB Clean & Jerk
Station 2:
1st min- Jump rope singles
2nd min- Double Unders (if can’t, do Double under attempts the entire time)
Station 3:
1st min- Wall Ball hops (hop over ball with feet together)
2nd min- Ball Slams
Station 4:
1st min-Barbell thrusters
1st min-Barbell OH hold
Station 5:
1st min-skier
1st min- front squats with sandbag

Make this ten min cycle consistant, not stopping, fast transitions, and 2 min rest between each round. People will be dispersed throughout the stations evenly to start (you might start at station 5 then do 1,2,3 then 4)

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

basile crossfit mean streets

Don't Forget the ENDURANCE class with ME tonight at 6:30 at USC TRACK!!

CrossFit:

“NANCY”

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

WhipCON:

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

Monday

CrossFit Open week one was fun….. and now done. We look forward to WOD#2, which will be released Tuesday,… We will have it as the WOD on Wednesday,… and do it as a group on Sunday as well.

CrossFit:

Deadlift:

3-3-3-3-3

no dropping
control the weight on the way down and brush the ground at the bottom, should not even make a sound
Competitors use hook grip up to the point you absolutely cannot

WOD:

50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

WhipCON:

Each 4 min round will start with a sprinting monostructural (cardio) movement followed by another movement to be done for max reps left in the remainder of 3 min.

Row 500m/ Floor Squats
Rest 3 Min
Run 400m/ Dumbbell Push Press (35/20)
Rest 3 Min
150 Jump rope Skips/ KB Swings (44/26)
Rest 3 Min
Row 500m/ Floor Squats
Rest 3 Min
Run 400m/ Dumbbell Push Press (35/20)
Rest 3 Min
150 Jump rope Skips/ KB Swings (44/26)
Rest 3 Min

CrossFit Mean Streets
Downtown Los Angeles

Saturday

CrossFit:

5 rounds for time of:
400 m Run
10 Kettlebell Swings
15 Air Squats

CrossFit Mean Streets
Downtown Los Angeles

Sunday Masses are being SHOVED out of the way (…or maybe slightly moved for it’s own protection) for 5 weeks to make room for the OPEN!

crossfit mean streets

Reaching for the bar is always more motivating when your friends are around to cheer you on. Come in on Sundays at 10:00am for the last chance to do the open workouts and get one last score (PR). These workouts will be going on for the next 5 weeks. If you still havent registered yet go: here…. Come see what you, your friends and your coaches are made of!

WOD #1:

Ronnie has watched many people do this workout in multiple gyms. We will brief very important strategies at 10:00am. This will include:

how to warm up
how to mobilize
timing of start of workout
how to “game” workout,… think about it mentally
how to stop your arms from burning up
how to stop your legs from burning up
what you need to be efficient at
and how to be sloppy when you get tired

You do not want to miss these pointers,… so show up on time as you getting them from someone else who watched it first hand will not be as good.

CrossFit Mean Streets
Downtown Los Angeles

Friday

CrossFit:

Hang Power Snatch

2-2-2-2-2

4 rounds not for time:

10 barbell rows (135/95)
10 reverse woodchoppers with dynamax ball,… go from low, throw high (less than 20lbs)
10 back extensions (45/25)

WhipCON:

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
Post total time.

CrossFit Mean Streets
Downtown Los Angeles

Coach Fischer in the CrossFit Journal

There is an article highlighting Ryan Fischer in yesterdays CrossFit Journal: Check it out!

CrossFit:

Video: here

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

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)

CrossFit Mean Streets
Downtown Los Angeles

Leaderboards

Just a bit of motivation: We have leader boards now in the back. In order to get your name on the board, your workout must be witnessed and judged by a coach in the gym. You do not need to wait for the WOD to be posted as our Workout of the day. Just let a coach know if you want it to be legit.

2-22-12

CrossFit:

“Helen”

3 Rounds:

400m Run
21 Kettlebell swings (53/35)
12

Strength:

20 Rep Squat

WhipCON:

Row 4 min at a damper setting of 2
10 Burpees
Row 4 min at a damper setting of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 2 min at a damper of 7
30 Supine Windshield Wipers
Sprint Row for 1 min at a damper of 10
100 Jump rope Skips
Sprint Row for 1 min at a damper of 10
Rest for 90 sec taking deep breaths
Row for 2 min at a damper of 7
30 supine Windshield Wipers
Row for 4 min at a damper of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 4 min at a damper of 2
10 burpees

CrossFit Mean Streets
Downtown Los Angeles

Winter Shakedown Results

Out of 50 total teams Mean Streets Took 5th place at the Winter Shakedown. Good job Fish, Basile, Amani and Stacey. Now it is time for everyone to register for the CrossFit Open!

CrossFit Mean streets, ryan fischer, basile, amani stacey

Mean Streets: 5th at winter shakedown

2-21-12
CrossFit:

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WhipCON:

4 Rounds
1 min each for max reps

Wall Ball Push Press (wallball to 11 feet without the full squat)
Ball Slams
Box Jump
Sumo Deadlift High Pull with Kettlebell
Air Dyne
Rest

CrossFit Mean Streets
Downtown Los Angeles

Monday

CrossFit: Angie

WhipCON: Something Fun

CrossFit Mean Streets
Downtown LA