Archive for July, 2012

We are about half way through the Paleo Challenge

Make sure everyone is eating enough fat. If you have any questions about your paleo needs email Ronnie@crossfitmeanstreets.com and I will reply with relevant info.

Paleo Flow Chart:

20120730-212420.jpg

CrossFit:

In a 5 minute window;
Complete 1 round of “Helen” and in remaining time do as many clean and jerk as possible (“Grace” loading)
Rest 1 minute
3 rounds.

Then straight into . . .
In a 3 minute window;
Complete the first round of “Annie” (50’s) and in the remaining time do as many muscle-ups as possible.

Rest 1 minute.

5 rounds (the numbers descend in accordance with the WOD “Annie”, ie. 50-40-30-20-10)
Score is total number of clean and jerk added to total number of muscle-ups.

WhipCON:

4 rounds of tabata at each station then switch station. These are all isolated holds:

1 -pullup static hold static hold chin over bar
2 -pushup hold 2 inches off ground
3 -lunge right leg forward with back knee an inch off ground (squeezing butt and abs
4 -lunge left leg forward
5 -plank
6 -plank on left elbow facing sideways
7 -plank on right elbow
8 -scorpion left side hold
9 -scorpion right side hold
10 – shoulder bridge right leg while holding left knee bent to chest
11 – shoulder bridge on left leg

CrossFit Mean Streets
Downtown Los Angeles

WOD Gear

Sat was fun. Thanks for coming to hang out. People came at difference times but here is a picture of when most of us were there.

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CrossFit:

Press:

3-3-3-3-3

WOD:

Nancy:

5 rounds

400m run
15 overhead squats

WhipCON:

AMRAP 15:

5 burpees
10 situps
15 squats
20 jumping alt lunges

Rest 5 minutes

AMRAP 10:

Run 200m
10 alternating one arm ring rows

CrossFit Mean Streets
Downtown Los Angeles

Today is Cody’s Last Day

We thank him for spending his time here for so long. We hope he is fruitful in the all his endeavors in the future.

I know it is a Saturday and he usually coaches weekday mornings. But today is the day to come if you would like to say bye to him.

CrossFit:

4 Rounds:

Go out back door:

400m Run
10 burpees with hands on Dumbbells
10 Lying windshield wiper

Strength at 11:00am:

Sumo Deadlift with barely touching the ground.
3-3-3-3-3
-Pretend a baby is sleeping next to you on floor and you dont want to wake it.

Power Cleans

3-3-3-3-3

No touch and go
Drop every clean and reset movement
May take a couple seconds to gather yourself in between reps.

CrossFit Mean Streets
Downtown Los Angeles

WOD Gear Team Series this Saturday

Coach Fischer is competing in the WOD GEAR TEAM SERIES. Come Hang out with us. A lot of us from the gym are going to come hang out. Send a face book message to me (Ronnie Teasdale) if you are interested in coming. It is free for spectators.

7-27-12

CrossFit:

Strength 1:

Find Max Weight:

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)

Strength 2:

Find Max weighted Pushup

-use plates on back

Strength 3:

Dumbell Bench Press:

10-10-10-10-10

WhipCON:

8 Rounds of Tabata then move on to next exercise,… one minute rest in between. Your score is your lowest amount of completed reps per tabata series:

Box Jump
Sledgehammer strike with right side
Ring Rows
Sledgehammer strike with left side
Fixed feet situp and medball throw to wall
Squat Thrusts (Burpee without the pushup, or the jump and clap)

Demon Bells!

So we have some Demon Bells from Project Ager Bomb:

demon bells crossfit mean streets los angeles downtown

Demon Bells

They look like decorations but you guys can use the hell out of these. They are actually ergonomically enhanced in terms of how your hands fit on them. You do have to take care when doing snatches with them. You want to make sure that the face is facing up not toward your arm when doing snatches.

CrossFit:

Front Squat
5-5-5-5-5

With 75% of 1RM. All sets same weight

Then:

Switching exercises on the minute every minute for 10 minutes:

In first 20 seconds of each minute do:

7 front squats
then next minute do:
7 jerks with same weight

Scale the weight appropriately to make sure you can do all of the reps in 20 seconds.
(so will be 5 rounds of each exercise)

WhipCON:

50 Box Jump 24/20
50 sec plank
50 Kettlebell Swings 1.5 pood/1 pood
50 Walking Lunges
50 Lying Leg lifts
50 Dumbbell Push Presses 35/20lbs
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders (150 singles)

CrossFit Mean Streets
Downtown Los Angeles

Extreme Burpees

20120724-201535.jpg

We normally are trying to do movements as efficiently and effectively as possible. Due to the nature of the sport of CrossFit we try not to waste energy.

Today in training we are going to do the opposite for one of the movements. Coach Andrea developed the Extreme Burpee.

This is like a burpee but will not be done for speed but rather to jump as high has possible exerting as much energy as possible.

Hands will go down to ground, kick feet back, kick feet back up by hands and get to the bottom of a squat, then explode up in a squat jumping as high as possible and clapping at the top.

CrossFit:

5 rounds

3 minutes rest between rounds:

12 Floor Squats
9 Dumbbell snatches each hand (you pick weight)(no dropping)
6 Extreme Burpees
3 Efficient Burpees
Sprint 150m (to fire hydrant and back)

WhipCON

Workout is long with lots of reps. I recommend doing half the reps of movements for those that need to scale down. Also lower the plate weight also, the waiter’s carry will be spicey after everything.

300m Farmers Walk with dumbbells or kbs -out back door to end of alley and back
75 ring rows
75 Thrusters (45/35)
300m plate carry on shoulders (45/35) -out back door to end of alley and back
50 Burpees
50 Hang Power Snatch (45/35)
300m Suitcase Walk (45/25 plate, put fingers through holes and carry like suitcase) -out back door to end of alley and back
25 KB Swings (53/35)
25 Bear Complex (45/35)
300m Waiter Walk (hold plate with one hand arm extended above head) (45/35) -out back door to end of alley and back

CrossFit Mean Streets
Downtown Los Angeles

Vanity. A workout by Ryan Fischer

Fischer is wearing a barbell necklace by Unbroken Designs. Makes him look so pretty

7-24-12
CrossFit:

“Vanity”

21-15-9

Body Weight Bench Press
Pullups
Handstand Pushups
Bicep Curls——> you choose the weight or the object

WhipCON:

2 minute plank hold

Then:

3 rounds
One minute each station
One minute rest after each round

1. Have one med ball on each side of box. Jump over box and do a med ball slam. Repeat.
2. Sledge Hammer
3. 4 grasshoppers (2 each side) to 2 jumping jacks
4. 1 arm push press. 5 per arm then switch

after last rest of one minute:

do 100 PVC Thursters

then:

5-4-3-2-1

Stand ups
Pushups
Situps

then:

Sprint 400m

Then Rest 2 minutes

and do 13 burpees as fast as possible

CrossFit Mean Streets
Downtown Los Angeles

Grace

This is a leader board workout. So the class will be split up and each person will have a judge on them.

There will also be a time limit for this workout today. It will be 8 minutes. Meaning you should be pretty sure you can do the workout in about 5 minutes. So scale it down to match that. This workout is meant to be quick (1:30-5 minutes). So I want everyone in that time domain. I gave you 3 extra minutes just in case, but don’t push your luck.

CrossFit:

Pre WOD:

Work up to a heavier Clean and Jerk than you will be doing for Grace. Do sets of 3. And try doing touch and goes lowering the bar with your body after each clean.

WOD:

Grace

30 Clean and Jerks for time (135/95)

Post WOD Skill:

Do a 1RM attempt at Strict Pullups

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 fire hydrant and back (150m)
Rest 2 min
Then lunge to fire hydrant and back (150m)
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

Saturday

CrossFit:

10 Overhead squats (115/75 lbs)
10 Box jump overs (24” / 20” box)
10 Thrusters, (115/75 lbs)
10 Power cleans (135/95 lbs)
10 Toes to bar
10 Burpee muscle-ups (or just burpees for scaling)
10 Toes to bar
10 Power cleans (235/95 lbs)
10 Fat bar thrusters, (115/75 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (115/75 lbs)

CrossFit Mean Streets
Downtown Los Angeles

Friday

CrossFit:

“Para Olympic Total”

1Rep Max Lifts of

Bulgarian split squat

Turkish get up

Bulgarian deadlift

WhipCON:

WhipCON:

5 rounds:

10 air squats
10 Barbell Rainbows each side
10 burpees
10 4 count fluttering leg kicks
10 db squat clean thrusters
10 supermans
10 star jumps

CrossFit Mean Streets
Downtown Los Angeles