Archive for September, 2012

Monday

CrossFit

“Fran”
21-15-9

Thrusters 95/65
Pullups

Followed immediately by 530m run.

-Do Fran as fast as you can. Do not pace.
Once you are done you have to survive the run going as fast as you can.

-Note your Fran time and total time.

WhipCon

5 rounds:

run 400m
15 Dumbbell thrusters
50 Jump rope skips
50ft Bear Crawl

CrossFit Mean Streets
Downtown LA

Sunday

CrossFit Mini Comp:

WOD1

75 Power Snatches (75/65)
-on the minute every minute 3 toes to Bar

WOD2

100 pushups for time

WOD3

6 Min Airdyne Cal Test

Team CrossFit:

As a team of 4 (2 men/2 women) complete the following;

30 x 20/14lbs 10ft wall ball shots (the women must complete their wall balls before the men)

(once each person has completed their wall balls, the team moves on to the following segment; note only 1 person per station and stations can only be switched once the person completes all reps for that movement)

30 x 50/35lbs push-press;
30 x 24/20″ box jumps;
30 x 1.5/1.0 kettle-bell swings;
200 meter run

(once each person has completed the above, move on to the next movement; note that the men go before the women)

30 x 225/155lbs deadlift

CrossFit Mean Streets
Downtown Los Angeles

Saturday

3 sets of

Max toes to bar

AMRAP 4

1 burpee
10 single skips
2 burpees
20 skips
3 burpees
30 skips
And so on and so on

Rest

AMRAP 2
1 arm kettlebell cleans (hanging with swing) 53/35
– you may alternate arms as you wish.

Oly Class:

9 sets:

Power Snatch + Hang Power Snatch + 2 Overhead Squats

Press

5×5 @ 80% of Strict Press 1rm: 3 presses + 1 Split Jerk

Snatch Grip Deadlift:

5×3 @ 100-130%

CrossFit Mean Streets
Downtown Los Angeles

Egg yolks

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EAT YOUR YOLKS

Yolks are dramatically denser in nutrients and minerals than the whites so when you skip the yolk, you skip the nutrition eggs have to offer. Most of the controversy surrounding yolks revolve around the myth that cholesterol content in yolk raises your blood cholesterol levels and eventually clogs your arteries. This is the complete opposite of what really happens. As it turns out, a solid amount of research done on egg consumption shows that typically, people eating nearly 5 yolks a week have lower net cholesterol, low triglycerides, higher HDL and lower LDL than people eating less than half a yolk a week. Whereas protein is broken down into amino acids in the stomach, fat is digested after it passes the stomach, in the small intestine. There are no arteries that lead from the intestines to anywhere else on the body so there’s no way cholesterol is going to clog up your arteries right after you eat the yolks. In fact, what determines how fats are transported out of the digestive system is the chain length of fatty acids.

“If a fatty acid has fewer than 12 carbon atoms, it will ‘probably travel through the portal vein that connects directly to the liver. If the fatty acid is a more typical long-chain variety, it must be reformed into a triglyceride and enter circulation via the lymphatic system.'[i]
The composition (by weight) of the most prevalent fatty acids in egg yolk is typically as follows:[ii]
Unsaturated fatty acids: Oleic acid, 47% (18 carbon atoms); Linoleic acid, 16% (18 carbon atoms); Palmitoleic acid, 5% (16 carbon atoms); Linolenic acid, 2% (18 carbon atoms) and
Saturated fatty acids: Palmitic acid, 23% (16 carbon atoms); Stearic acid, 4% (18 carbon atoms); Myristic acid, 1% (14 carbon atoms)

Egg yolks thus have no short chain fatty acids that may even head off in the portal vein to the liver”.

Bottom line, there’s weak evidence that eating egg yolks leads to higher blood cholesterol levels. Passing up on the yolks is passing up on the vitamins, minerals, and omega-3 fatty acids the yolk is so rich in.

SOURCE:
Zoe Harcombe. “Egg yolk consumption, carotid plaque & bad science”.

CrossFit

“Heartbreak Ridge”

A. 3 minutes to move as much total weight as possible with Back Squat

rest 1 minute

B. Amrap in 2 minutes of:

Elite = Bar muscle ups

Advanced = CTB pullups

CrossFitters = Pullups

rest 1 minute

C. Amrap in 1 minute of:

Elite = Pistols alternating

All other divisions = Single leg weighted step ups (53# on 24″/35# on 20″)

A. Back Squats – Each athlete will have the option to load bar as with any of the following choices:

Male: 235/185/135/ 95
Female:165/135/95/ 65

Once bar is loaded the athlete can not change the weight during the 3 minutes. The athlete may rack the bar anytime during the set. Athlete must put bar back into rack when complete with 3 minutes. If the athletes dumps the bar, the athlete is responsible for getting bar back into rack.

B. Bar Muscle ups/ CTB Pullups/ Pullups – Athlete performs as many reps as possible. The athlete may come off bar and use any grip or style. The athlete can not use any straps or device which hooks on the bar. Gloves and tape are ok.

C. Pistols/ Single Leg Step Up -Athletes performing must alternate legs each rep. Athlete must keep foot inside of designate 2′ x 2′ area during the entire rep . Athletes performing single leg step up – Kb must be held with both hands.

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

PalFit

Tuesday nights at the PalFit program that CrossFit Mean Streets help set up and currently runs. This takes place every Tuesday night with a bunch of young kids we are trying to get to love fitness. We do this at the bottom of a LAPD parking garage. CrossFit can be done anywhere!

crossfit mean streets palfit newton lapd volunteer ronnie teasdale los angeles la crossfit

CrossFit:

WOD:

1060 m Run
50 Kettlebell Swings 53 lbs
30 Pull-ups

WhipCON:

For Time:
1200 m Run
18 1 arm Push Press with DB
18 Heels to the Heavens
800 m Run
30 1 arm Push Press with DB
30 Heels to the Heavens
400 m Run
42 1 arm Push Press with DB
42 Heels to the Heavens
`

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

5 rounds for time of:

10 Kettlebell Swings 98 lbs
8 Squat Thrusts (burpee with no jump or pushup)
6 Hanging Windshield Wipers On Pullup Bars (three each side)
4 Handstand Push-up (paralletes, with 2 abmats)
2 Muscle-ups
200 m Run (run out garage, turn right, right, right then back in back door)

WhipCON:

WhipCON:

Five stations, each station is 2 minutes long. Two different movements at each station, at one minute each. There is no rest after each station, just a ten second transition time to get situated at the next and then start right when you get there! Two rounds of TEN MIN STRAIGHT) and then Third round is the sprint cycle! (30 secs each movement, 1 min each station, 5 min total)
Station 1:
1st min- Row
2nd min- (still sitting on rower w seats pushed all the way back)seated DB Clean & Jerk
Station 2:
1st min- Jump rope singles
2nd min- Double Unders (if can’t, do Double under attempts the entire time)
Station 3:
1st min- Wall Ball hops (hop over ball with feet together)
2nd min- Ball Slams
Station 4:
1st min-Barbell thrusters
1st min-Barbell OH hold
Station 5:
1st min-skier/airdyne
1st min- front squats with sandbag

Make this ten min cycle consistant, not stopping, fast transitions, and 2 min rest between each round. People will be dispersed throughout the stations evenly to start (you might start at station 5 then do 1,2,3 then 4)

CrossFit Mean Streets
Downtown Los Angeles

Elizabeth’s Birthday WOD

Tuesday:

CrossFit:

Elizabeth’s Birthday WOD

8 rounds Tabata wallballs
28 sec Handstand hold immediately after the 10sec rest of your last set

Rest 2 min

8 rounds Tabata Push Press (105/75)
28 sec Handstand hold immediately after the 10sec rest of your last set

Rest 2 min

8 rounds Tabata Barbell Row (105/75)
28 sec Handstand hold immediately after the 10sec rest of your last set

WhipCON:

Carry a Plate and a Kettlebell 800m

Once you get done with that:

4 rounds

20 Squats to Med Ball and then Jump at full extension at top of squat
15 Around the Worlds with Plate each Side
10 Med Ball Push Press
5 Plate Thrusters

Row for 7 min at easy pace

4 rounds

20 Squats to Med Ball and then Jump at full extension at top of squat
15 Around the Worlds with Plate each Side
10 Med Ball Push Press
5 Plate Thrusters

Carry a Plate and a Kettlebell 800m

CrossFit Mean Streets
Downtown Los Angeles

Monday

crossfit mean streets downtown los angeles la kids families family

CrossFit:

“GRACE”
30 reps Ground to Shoulder + Shoulder to Overhead 115/75

followed immediately by

15-12-9

Thrusters 95/65
Kb Swings 53/44

The athlete is responsible for changing the weight between Grace and 15-12-9 section.
Must stand up and finish ground to shoulder movement with control before starting shoulder to overhead.

WhipCON

4 rounds

20 Ball Slams
15 Wall Balls
10 Burpees
5 each side: Med Ball reverse wood choppers (throw ball at an angle up toward wall)
Rest precisely 30 sec
Sprint 400m
Rest Precisely 1 min

CrossFit Mean Streets
Downtown Los Angeles

Sunday!

crossfit mean streets gym los angeles

CF Mini COMP:

A)

1 Rope Climb
5 Cleans 155/105
3 Rope Climbs
7 Cleans 155/105
5 Rope Climbs
9 Cleans 155/105

B) 500m Ski Sprint

Immediately after Ski: C) you have 3 min to find your 1RM Push Press (bar can start with weight on it on the rack)

D) Max Height Box Jump

Team CrossFit:

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

CrossFit Mean Streets
Downtown Los Angeles

Saturday

CrossFit

Run: 10 x 100m all out sprints with 90 sec recoveries.

Bench Press:

Not for time:

5 rounds:

5 bench press at light weight
5 bench press at medium weight
5 bench press at heavy weight

CrossFit Mean Streets
Downtown Los Angeles