Archive for March, 2012

Sat Sat Saturday

CrossFit:

300m Farmers Walk (50lbs dumbbells or 53 kettlebells/35) -out back door to end of alley and back
100 Pull-ups
100 Thrusters (45/35)
300m plate carry (45/35) -out back door to end of alley and back
50 Burpees
50 Hang Power Snatch (45/35)
300m Suitcase Walk (50/35 using one arm) -out back door to end of alley and back
25 KB Swings (53/35)
25 Bear Complex (45/35)
300m Waiter Walk (45/35) -out back door to end of alley and back

Friday

CrossFit:

Hang Power Snatch:

2-2-2-2-2-2-2-2

WOD:

5 rounds for time of:

10 Deadlifts 185/125 lbs
15 Wall Balls 20/14 lbs
200m Run

WhipCON:

90-60-30

Single Skips
Air Squats

45-30-15

Situps
Pushups

21-15-9

Pullups
Lying windshield wipers

CrossFit Mean Streets
Downtown Los Angeles

Thursday

crossfit mean streets

What is going on here??

CrossFit:

Strength:

Press:

5-5-5

Then:

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

Press
Push Press
Push Jerk

AMRAP 3:

10 pushups
4 floor squats

WhipCON:

40 seconds on 20 seconds off
5 rounds each station then move to next. 3rd and 5th round off each station should be ALL OUT SPRINTS. 1st and 2nd should be 90%. 4th should be recovery (slower):

1: Wallballs to 11ft wall
2: Med Ball Slam
3: Single Jump Ropes
4: Battling Rope
5: Dumbbell Walking Lunge thrusters (20/10)

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

CrossFit:

Hero WOD: “Del”

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


WhipCON:

Teams of 3:

Row 5000m as a team as fast as possible. Only one person rowing at a time.
500 air squats
50 burpees
Row 2500m
250 air squats
25 burpees

CrossFit Mean Streets
Downtown Los Angeles

Schedule changes and additions!

Sunday Mass will be replaced with two different classes.

New Schedule on Sunday:

10:00am-11:30am: CrossFit MiniComp

This will be a fun 90min competition style class. Instead of one WOD there will be several events(most of the time 3). They will be balanced in order to test many physical traits. After all completed events we will tally each person’s placing on all of the events for placing.

11:30am-12:30pm: Team CrossFit

The camaraderie experienced when a group of people get together to do the same WOD is amplified when you are put on a team and set forth to complete a WOD. Team workouts are amazing because there is different variables that you don’t experience on your own. There is strategy involved. The energy is boosted by having an added reliability factor.

MONDAY-FRIDAY

9:00am: CrossFit Class will be added to schedule

10:30am: The CrossFit class that was here will be turned into a WhipCON Class

CrossFit:

8 Rounds of Tabata (20 sec on, 10 sec off) then move to next station. No rest in between stations. Score is total reps:

Rows (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Situps

WhipCON:

1000m run
9 thursters (95/75)
26 pushups
11 pullups
9 floor squats (one leg if you can)
260 jump rope skips
11 lunges (per leg)
9 burpees
26 knees to elbow
11 thrusters (95/75)
500m run

CrossFit Mean Streets
Downtown Los Angeles

Monday

3-26-12

CrossFit:

Strength:

Overhead Squats

2-2-2-2-2

HERO WOD – Tony Radulescu

As many rounds as possible in 16 mins of:
5 Cleans 135/95 lbs
5 Burpees
7 Pull-ups

WhipCON:

Run 1 MILE (either 3 laps all the way around, or 4 laps through back door)

-rest untill the next minute so its easy to time your tabata

Then do TABATA THIS (8 tabata rounds of each):
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

Run 1 mile

CrossFit Mean Streets
Downtown Los Angeles

Friday

CrossFit:

25 Minute AMRAP for reps:

Buy In: 100 KB Swings (53/35)

Rounds:

15 Box Jumps (24/20)
10 Plyo Hand Release Pushup (hands leave the ground at top and bottom)
Run 150m (fire hydrant)

WhipCON:

5 rounds:

Run 530m with PVC Pipe
20 Overhead Squats with PVC Pipe
10 Thrusters with PVC Pipe

CrossFit Mean Streets
Downtown Los angeles

12.5

CrossFit:

MEN

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Movement Standards:

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.

The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

Additional Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout.

WhipCON:

TBA

Repp’n CrossFit Last weekend at the IHRSA Conference

Basile, Andrea and I went and competed in a mostly endurance event this weekend. We did not train for it at all. We knew there would be Treadmill, Bike, and Cable Cross Machine. Three things that we NEVER train on. We had no idea who we were competing against or what kind of workouts we would have to do. But we were the team that was representing CrossFit. I was contacted by Freemotion a couple weeks prior and I accepted and we showed up.

I am writing this to attest that although we rarely ever do a mono-structural movements for longer than a couple minutes we did pretty well. We competed against triathlon teams, and ultra marathoners. Mostly in the 20 minute time domain. They were definitely badass on the bike and treadmill. But we didn’t get smoked. The differences between us and them on the “cardio” pieces was nowhere near the differences between them and us on the cable cross machine. This event used the cables to measure strength and although we never use those to train we were able to adapt fine. The other teams were getting destroyed on it. They had no strength at all.

So when it comes to CrossFit vs endurance sports. Go with CrossFit hands down. You will be almost as good at endurance sports as someone who does it full time, and just as awesome at everything else in fitness.

We ended up taking Second Place. The LA Triathlon team took first.

CrossFit:

Strength:

20 rep back squat

-This is the last time we are doing this for awhile. So get here and make it count

Task:

3min Watt test on the Watt Bike

Task:

3 Rounds not for time:

10-15 incline pushups on one leg
20 sec L-sit

WhipCON:

12 reps each.
2 movements per station
Do 3 rounds with 2 min rest in between each round

#1

Empty Barbell skull crusher (lying on floor) to ab crunch
Ball Slam

#2

Wall Ball
Lay down on ground with feet up, knees bent. Take a dumbbell and twist side to side touching the ground

#3
Push Up on the Bosu Ball with one Foot
Pullups (Do ring rows if you need to scale)

#4
Mountain climber -4 reps, to jumping jack
Shoulder Bridges with 3 second hold at top (squeeze butt)

Take 2 minutes rest, then do a cool down Mile run

CrossFit Mean Streets
Downtown Los Angeles