Archive for April, 2012

Streets are closed tomorrow!

There are protests going on all day tomorrow. Do not try and Cross Broadway from Olympic to Temple.

I would suggest taking Los Angeles and then coming north on 3rd to come to gym.

Also our garage door may be shut, of that is the case we will still be open, just come through the Regular Door.

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CrossFit:

Back Squat

5-5-5-5-5

San Francisco Crippler:

For Time:
30 Back Squats 225 lbs
1000 m Row

WhipCon:

Warm UP:

400 M. Run

Then:

3 Rounds

10 Pass Throughs
10 OHS (PVC)
10 Lunges
5 Inch Worms
5 Hollow Taps

Workout:

3 x Max Effort L sit
10 Pullups in between efforts

5 ROUNDS

100ft bear crawl
30 Stand Ups
20 Shoulder Bridges
10 knees to elbow

CrossFit Mean Streets
Downtown Los Angeles

Friday

CrossFit

Pick a movement that you can just barely get 10 reps of:

Muscle up
Any version of handstand pushup
pullup
pushup
dips
heavy thruster
heavy deadlift
heavy squat
heavy press

and do the following:

10-9-8-7-6-5-4-3-2-1
-of that movement
-goal is to straight set every round

Run a lap in between each round (no run after the 1)

WhipCon

50 back squats 75/45
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 front squats 45/25
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 Overhead Squats 25/pvc
40 hand release pushups
30 situps
20 jumping jacks
10 back ext

CrossFit Mean Streets
Downtown Los Angeles

Thur

CrossFit

Weighted barbell lunges

5-5-5-5-5(each leg)

Half Cindy
10 min amrap

5 pullups
10 pushups
15 air squats

WhipCon

40 min amrap

12 jumping air squats
11 double unders
10 ball slams
9 burpee box jumps
8 pistols
7 clapping pushups
6 1 arm db thruster with a switch at top
500m row
4 tuck jumps
3 wall climbs
2 jump to 10 sec isolated pullup hold
1060 meter run

CrossFit Mean Streets
Downtown Los Angeles

You make up WODs!

Who: Anyone can author a custom WoD!

What: Feature your favorite or most detested CrossFit movements, or create a hybrid like a “pistol-broad jump”, wall ball 360’s. Or make up a completely new functional movement with training effect value.

How Much: It can be written with a cut-off time between 4 and 50 minutes. Or it can be a task list for time.

Where: Submit your proposed WoD to Admin@CrossFitMeanStreets.com

When: We will feature these special WoDs throughout the month of May. Start submitting now, and submit as often as you like. May be you are a WoD Authoring genius in hiding. We want to “out” you!

Why: Doing CrossFit is not a passive lifestyle. We want you all to notice the genius in the workouts, recognize the balance in pairing and rotating movements that cause an even agile athletic body as a result. Appreciating the thought and structure that goes into CrossFit WoDs will increase your value of how you move during your workouts.

And!: We want to highlight members by giving recognition in naming WoDs after members.

Remember “Stacey’s Shitty WoD” ? Well that WoD travelled the world because visitors during the Games loved it when they visited CrossFit Mean Streets and took it home to other countries to share.

If your WOD can fit into our programming toward peak “General Physical Preparedness” then we will use it. You may also try and tackle designing a Whip worthy workout that requires 20-40 minutes to complete and uses under 100 pounds for kettlebells and barbell movements.

Use this link as a resource: http://www.crossfit.com/cf-info/excercise.html

Be creative!

Good Luck!

CrossFit:

3 rounds for time of:

5 Bent Over Barbell Rows (185/130)
Rest 2 mins
10 Bench Presses (185/130)
Rest 2 mins
400 m Run
Rest 2 mins

WhipCON

5 Rounds:

20 sec air dyne/watt bike
20 sec rest
20 sec battling rope
20 sec rest
20 sec floor squat
20 sec rest
20 sec Dumbbell rows
20 sec rest

immediately into:

5 Rounds:

10 jumping squats
Sprint row 150m
10 walking lunges

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

CrossFit:

Regionals 2012 Event #4

50 Back Squats 135/95 lbs
40 Pull-ups
30 Shoulder-to-Overheads 135/95 lbs
50 Front Squats 85/65 lbs
40 Pull-ups
30 Shoulder-to-Overheads 85/65 lbs
50 Overhead Squats 65/45 lbs
40 Pull-ups
30 Shoulder-to-Overheads 65/45 lbs

WhipCON:

Run 3 laps
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs
Run 2 Laps
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs
Run 1 Lap
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs

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

Friday

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 Los Angeles