Archive for August, 2012

Labor day Schedule

Gym will be open as usual on Saturday, and Sunday. We will be closed all day on Monday.

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CrossFit:

Split Jerk

Work up to 90% of 1RM

THEN:

10 rounds of

press
push press
push jerk

Max Effort:

1 attempt: Wallballs 20/14

WhipCON:

Warm Up:

400m run

then:

10 pass throughs
10 ohs
10 lunges
5 inch worms
5 hollow rocks

Workout:

3 x Max Effort L sit
10 pullups in between efforts

5 rounds:

100ft bear crawl
30 standups
20 shoulder bridges
10 knees to elbows

CrossFit Mean Streets
Downtown Los Angeles

Thursday

CrossFit:

Warm Up:

5 min of Double under Practice

3 min of rotating between hollow rock and superman

6 back bends walking hands down wall (Partner up)

WOD:

15 Burpee Muscle ups (or burpee pullups)
30 Toes to bar
45 Kettlebell swings (70/53)

Sprints:

10 rounds:

Sprint 100m on the minute every minute

WhipCON

Partner Up
2 Lap Run Plate Carry
10 Burpee box Jumps
20 High Five Push ups (face each other, one arm comes up at top of pushup and high five partner)
30 Med Ball Thuster Toss&Catch
40 spotted ring pull ups
50 Lying Leg Raises
50m Wheel barrow
50m partner carry
50m bear crawl

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

A)

Tabata Squats:

Score is lowest reps per round out of 8 rounds

Once complete with that go directly into:

3 rounds:

60 sec plank hold
1 rope climb

B)

Front Squat:

3-3-3

—> try to work up to 85-90% of 1RM

WhipCON:

On the minute every minute do Wallballs for 10 minutes
(the amount you did in the first 25sec will be the amount you do for the other 9 minutes)

Rest 1 minute.

Pick one: burpee, clapping pushup, or normal pushup; and do:

10-9-8-7-6-5-4-3-2-1
-versions of pushup on the minute every minute unitl 1

After last minute is up move directly into:

50-40-30-20-10

Double Unders or Singles
Grasshopper Mountain Climbers

CrossFit Mean Streets
Downtown Los Angeles

Party was epic. Thanks for all that came!

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CrossFit:

For Time:
15 Thrusters 135 lbs
200 m Run
20 Thrusters 95 lbs
400 m Run
30 Thrusters 65 lbs
800 m Run

WhipCON:

8 Rounds of Tabata:

1 floor squat
duck walk steps for remaining time

Rest 2 minutes

8 Rounds of Tabata:

2 burpees
pushups for rest of time

Rest 2 minutes

8 Rounds of Tabata:

3 situps
Straight leg raises for rest of time

Rest 2 minutes

8 Rounds of Tabata:

4 goblet squats with KB
KB Swings for remaining time

Rest 2 minutes

8 rounds of Tabata:

5 shoulder bridges
flip over and plank for the remaining time

Rest 2 minutes

8 rounds of Tabata:

6 Air Squats
Jumping Jacks for rest of time

CrossFit Mean Streets
Downtown Los Angeles

Saturday Summer Shake down Competition

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Team Mean Streets took 12th Place
Coach Andrea’s team took 2nd
Coach Fischer’s team took 3rd

CrossFit:

6 rounds for reps not for time:

bench Press 135/95lbs
Pullups

WhipCON:

Farmers carry with odd object (pick anything from gym) 530m
25 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
20 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
15 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
10 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
5 clean and jerk with object

CrossFit Mean Streets
Downtown Los Angeles

Mike’s WOD

Mr. Rando made up this WOD

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He is moving to the East coast to be a fire fighter in a few weeks. So we will be losing him and Jen. They have been part of the fam for a really long time, its going to be sad to see them go.

CrossFit:

“Rando’s 39”

(this is pretty much an AMRAP)

run 400

39 burpees
39 back squats (135/95)

run 400

39 pullups
39 snatches (135/95)

run 400

39 pushups
39 burpee deadlifts (135/95)

run 400

39 HSPUs
39 clean and jerks (135/95)

39-MINUTE CAP!

WhipCON:

Complete four 5 minute rounds, spending one movement at each station. Rest one minute between rounds.

Isolated Shoulder Bridge
Box Jumps (with a step down)
Double Unders
Burpees
10m Sprints (between two white lines, touch floor)

CrossFit Mean Streets
Downtown Los Angeles

Run Fran Run

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CrossFit:

Preloading:

Work up to heavy set of 3 thruster

This is not a 3RM. This is just to preload muscles so that Fran weight will feel lighter.

WOD:

Jog 1 mile (warm up pace)

rest precisely 3 minutes then:

“Fran”

21-15-9

Thursters
Pullups

Immediately finishing Fran Jog another mile as a cool down.

Only time that matters is Fran portion.

WhipCON:

Tabata 8 rounds each then rotate, 1 min rest in between each:

Handstand or top of pushup
Chin up isolated hold

3 minutes rest then:

30-20-10:

Wallball situp and throw to wall
Walking lunges
Kettlebell swings
Grasshopper mountain climbers

3 minutes rest then:

Tabata 8 rounds each then rotate, 1 min rest in between each:

Sit against wall
Plank Holds

CrossFit Mean Streets
Downtown Los Angeles

Party this weekend!

There is a lot to celebrate. Including the end of the Paleo challange. (If you cannot make it, submit picture this weekend to admin@crossfitmeanstreets.com)

Lets eat lots of food and then do this:

Sat 7pm, be there.

CrossFit:

Not for Time:

5 rounds:

3 deadlifts @ 80% of 1rm (regular stance, controlled, no dropping, no slamming or bouncing on ground, touch lightly)
5-8 reps of box Jumps 75-85% of max height

Then:

5 rounds not for time:

1 rope climb as fast as possible (no feet if you can)
10 perfect pushups (hands on parallettes and feet elevated to same height)
rest

WhipCON:

10 min of Jump Rope practice

then:

10 X
40 second row/bike/ski sprint
1 min rest

move directly into 8 rounds of tabata squats

then directly into:

5 x
20sec row/bike/ski sprint
30sec rest

CrossFit Mean Streets
Downtown Los Angeles

Bar Muscle Ups

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On Friday we did a WOD in CrossFit that included Bar Muscle UPs. This is an advanced movement. It was my goal at the beginning of the day to make sure that every person in the CrossFit classes got up and over the bar somehow.

This may have been easy for some of you. But for others it was something they have never done, and was quite scary. But everyone in every class got up and over the bar by either doing it RX’ed or scaled. Some conquered major fears (one girl said as a youth she broke her arm on a jungle gym). I am proud of everyone that did this movement for the first time.

CrossFit:

Back Squat 5-4-3-2-1
60%-70%-80%-85%-90%

WOD:

21 Back Squats 225/155 lbs
75 Sit-up (no abmat, forearms to ground behind you and then touch TOES)
15 Back Squats 225/155 lbs
50 Sit-up (no abmat, forearms to ground behind you and then touch TOES)
9 Back Squats 225/155 lbs
25 Sit-up (no abmat, forearms to ground behind you and then touch TOES)

WhipCON:

Lunge 200m (fire hydrant and back)
70 air squats
60 Plate Push Press (45/25)
50 Med ball floor press throw and catch (lying supine throw ball starting from chest straight up and catch)
40 Dumbbell snatches (30/15)
30 sit up to stand ups
20 Supermans
10 walking lunge steps
run 1 mile

CrossFit Mean Streets
Downtown Los Angeles