Archive for June, 2012

Friday

CrossFit:

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WhipCON:

Rounds:

Max Handstand on Wall hold
Jog 400m
Max Plank
Jog 400m
Max frog stand
Jog 400m

CrossFit Mean Streets
Downtown Los Angeles

Paleo Paleo Paleo: Alex’s Shirtless Bod

Paleo Potluck at Mean Streets this Sunday at 1pm.

Ronnie will be going over the parameters of the version of the Paleo Diet that is best for all of us humans after the first round of “Death By Fran”.

The workout is optional, it is just a fun thing to do while we all hangout and eat.

Bringing/Cooking food suggested. If you can bring a Paleo Dish for 10ish people then do so. If you don’t know what Paleo is yet, thus don’t know how to cook, then don’t worry about it. We want you to show up. Cooked meat is definitely going to be needed,… Unless someone wants to bring a BBQ??

Check out Alex’s results of a Paleo challenge he did a couple months ago:

Alex’s Paleo Transformation:

Before:

After:

Paleo Challenge 4/1/12-5/13/12

I started at 181 pounds and my gym performance was good, but far from anything notable. At 6′ tall I’m not overweight, but didn’t look how I wanted to. Every WOD was a brutal struggle to get through and when I finished, working out again was the LAST thing on my mind.

So I started the Paleo Challenge: 1st two weeks I was clinging on to sugary “paleo type” foods and wasn’t making the strides I thought I would. So I was told to work harder at cutting the sugars and increasing my fat, which helped a lot.

By weeks 3-4 I was seeing a difference in my body, my performance and my recovery time. After WODs I would have a SFH shake, take a rest and doing another WOD didn’t sound insane. More importantly the craving for sugar was much less. That was a real struggle though because I LOVE sweets. At weeks 5-6 I could totally control my cravings/wanting for sweets. They were still there, but I think it is mostly psychological.

At the 6 week mark I felt great, I think I look pretty good and was seeing solid gain in my Crossfit times and lifting weights. My ending weight was 179, so I didn’t lose a lot of pounds, but I am pretty sure fat burned off and muscle grew

Don’t get me wrong though, the challenge was that in every sense of the word. I had more, than I would like to admit, of cheats, mess ups, etc. Most were lack of will power, but some were lack of planning and ending up stuck somewhere, really hungry and the only options were not paleo. I was eating a lot and most food in our society is not paleo.

A couple things I take seriously are sleep and water consumption. Even before the challenge my general rule was half your body weight in ounces of water, but I drank more during the challenge. I got plenty of sleep and consumed A LOT of vegetables with almost EVERY meal including breakfast.

I know people who have done challenges at other gyms, but I feel they had lack of guidance. They were not eating enough fat. This whole thing is based on fat and fat as body fuel. Otherwise it’s an Atkins diet. My body clearly was burning through the fat and I was eating my share. 75/25 ground beef, sautéed in bacon grease with bacon pieces in it. The more “unhealthy” (in society’s terms) it was, the more satisfied I was and less likely to go for a sweet.

In the end the paleo/primal diet gave me clarity on food and an understanding of my body and how it can function. Not to mention better workouts at the gym.

CrossFit:

Hang Power Snatch:

5-5-5-5-5 @50-60%

-Reset before you go each time. Do not cycle through reps fast

WODs:

#1:

2 min AMRAP:

2 Burpees
4 walking lunges(knee to ground and to full extension at top)

rest 2 min

3 min AMRAP:

4 Hanging Windmills (get torso parallel to ground if possible)
1 arm Strict Plate Press X 10 each side (hold plate on bottom by gripping from underneath, and press up)15/10lbs

#2:

5 Rope Climbs for time

WhipCON:

Perform each round as fast as possible and then rest precisely 2 minutes in between each round

5 rounds of:

20 burpees
30 squats
40 Pushups
50 Med Ball(or any weighted item) Twists
Shuttle Run in Alley: Run to gate opening and back, to first gate end and back, to end of first building at back.
Rest 2 min

CrossFit Mean Streets
Downtown Los Angeles

NLI Results last Weekend, And WOD’s by Whitney

Congrats to those who competed in the NLI last weekend. You all are doing so well:

Lauri Choi: 13th place Div 3
Whitney Cline: 7th place Masters
Tahir Leonard: 46th Div 2
Rachel Fuhrman: 13th Div 2

CrossFit:

Ok so these two WODs were made up by Whitney:

#1)

Max Perfect – (not for time)

500M row

5x:
Max strict pull-up
Max ring-dip
10 perfect push-ups w/ plank at the top for 10 seconds (do not break core at any time, no sway-back, no snaking. if you can’t do 10 perfect push-ups, find your max and do that for perfection)

500M row

#2)

“Dirty Hippie”

(3x)

18 Air Squats
15 K2E’s or T2B
12 KB Swings (53/35)
9 HSPU
6 Squat Snatch (65-75% 1RM)

WhipCON:

The entire workout is to be done with a PVC as weight, even the runs:

Run .4 mile
25 back squats
25 front squats
25 overhead squats
Run .4 mile
25 presses
25 push presses
25 push jerks
Run .4 mile
25 deadlifts
25 sumo deadlift high pulls
25 hang squat cleans
Run .4mile

-have good form on movements

CrossFit Mean Streets
Downtown Los Angeles

Paleo Challenge and the “Death by FRAN” Potluck: Sunday 1pm

We all know the power of Paleo:

Increased health
Decreased body Fat
More natural essence (less skin blemishes, better tone in skin, stronger hair and nails, brighter eyes, more fertile, smell better etc…)
Optimized hormones
Increased lean Muscles
Better CrossFitting abilities

So for those of you who are already 100%, lets help those who aren’t. As a community we will thrive the more people eat great food. Lets all get together this Sunday for a Paleo Potluck. And for this I have created a momentous workout for us to do while we chill with great food:

Death by FRAN:

On the first hour do 1 Fran.
On the Second hour do 2 Frans.
On the Third hour do 3 Frans.
Keep on repeating until you cannot complete the amount of Frans that were required for that hour.

This will also be the Starting mark of our next Paleo Challenge. We will be taking pictures and for some will be changing their lives for 8 weeks.

6-26-12

CrossFit:

Barbell Good Morning:

5 sets of 10 with 15-35% of max Deadlift.

WOD:

AMRAP 11

1 Back squat (75/45)
1 push press (75/45)
2 back squats
2 push press
3 back squats
3 push press
continue in that order until 11 minutes are up

-sets do not have to be unbroken

WhipCON:

10 minutes:

on the minute do a plank hold for 40 sec (30 for scaled), rest the rest of the minute

rest 1 minute

10 minutes:

15 wallballs (20/14) on the minute every minute (scale down appropriately on number and weight)

No rest

10 stand ups 1st minute
9 stand ups 2nd minute
…etc… untill 1 stand up

No rest

3 minutes of cumulative chinup hold.

CrossFit Mean Streets
Downtown Los Angeles

Amani’s Birthday WOD

Amani is seen here kissing her man: Basile

20120624-213104.jpg

CrossFit:

Amani’s Birthday WOD:

26 ROUNDS:

1 Handstand Pushups
2 Wall Balls Max Height Throws (30/20) (start with a squat, and must catch ball)
Sprint 30m (first tree and back)
4 pullups
Say your number of completed rounds after you complete your pullup

Time Limit: 35min

WhipCON:

6 rounds for time of:

.4 mile Run
11 reps strict pullup or ring rows
11 Walking lunge steps, carrying 35/20 kbs or dumbbells in each hand
11 45lbs thrusters

CrossFit Mean Streets
Downtown Los Angeles

Sunday Funday

CrossFit Mini Comp:

Event 1:

Tabata mash up of hand release pushups and box jumps(24/20)

4 rounds of each.

Switch exercises each round.

Event 2:

21-15-9

Power Clean 135/95
Ring dips

Event 3:

5 rope climbs for time

Team CrossFit:

Run 400m
300 Thrusters 65lbs
Run 400m
150 pullups
Run 400m

Everyone runs
Teams of 3
Bar cannot touch ground

CrossFit Mean Streets
Downtown LA

Friday

CrossFit

Back squat

5×5 @ 70%

WOD:

Gotta see it to believe it:

AMRAP7

3 Muscle Dip Blasters (muscle up plus 2 dips, 3 dips total)
30 unbroken double unders
1 back squat 275/175

CrossFit Mean Streets
Downtown Los Angeles

WhipCon:

4 rounds:

400m run
Max one legged and one armed plank(straight arm)

Wait for everyone in class to finish:

Amrap 6:

5 pushups
7 situps
9 air squats

Rest 3 minutes:

Amrap 4:

10 Med ball Russian twists (5 each side)
4 burpees

CrossFit Mean Streets
Downtown Los Angeles

Thursday

CrossFit

Fun Ass Warm up challenge:

As many wallballs as possible unbroken

Deadlift:

3-3-3-3-3

touch and go, do not make a sound on the ground(zero sound, pretend baby is sleeping and you don’t want to wake up) and no dropping

For time:

32 double unders
34 hang power cleans
32 double unders
34 shoulder to over head
32 double unders
34 floor wipers
32 double unders
34 power snatches
32 double unders
34 overhead squats
32 double unders
34 floor press

Guys: 75lbs
Gals: 45lbs

WhipCon

50 wallballs
10 box jumps
5 pushups
40 wallballs
10 box jump
5 pushups
30 wallballs
10 box jumps
5 pushups
20 wallballs
10 box jump
5 pushups
10 wallballs
10 box jump
5 pushups

CrossFit Mean Streets
Downtown Los Angeles