Archive for January, 2013

Friday

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CrossFit:

2 rounds:

4 (power snatch, over head squat, split jerk from behind head)
10 overhead barbell(45/35) sit-ups

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Then:

8 rounds:

Row 20 sec slow, 10 sec sprint

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Then:

2 rounds:

4 (power snatch, over head squat, split jerk from behind head)
10 overhead barbell(45/35) sit-ups

WhipCON:

Teams of 3:

Row 5000m as a team as fast as possible. Only one person rowing at a time.
500 air squats
50 med ball sit-up with throw to partner
Row 2500m
250 air squats
50 med ball sit-up with throw to partner

CrossFit Mean Streets
Downtown Los Angeles

Thursday

CrossFit mean streets Los Angeles la downtown gym personal trainer

CrossFit:

A:

Deadlift:

5-5-5-5-5-5-5
-including warm up
Work up to to 85% of 5 rep max
No dropping

B:

Work on double unders for 12 minutes

– if you are badass at double unders do one half of the workout “piston”:

Unbroken sets, must stop after each set, if you break set doesn’t count:

5-10-15-20-25-30-35-40-45-50
(In the full workout you work back down to 5)

C:

Run 400m
30 knees to elbows
Run 400m

WhipCON

5 rounds

10 pulls on the rower fast
10 pulls on the rower slow
10 pulls on the rower fast
10 up downs
10 stationary lunge twists with med ball

Rest then:

5 rounds

5 pulls on the rower fast
10 pulls on the rower slow
5 pulls on the rower fast
16 walking lunges with kb pass through legs
30 alt DB rows
4 burpee tuck jumps

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

2 rounds:

6 Front Squats (135/95)
6 Handstand Pushups

2 rounds:

6 Front Squats (135/95)
12 Ring dips

2 rounds:

6 Front Squats (135/95)
24 hand release pushups

WhipCON:

5 rounds

3 min rest between rounds

12 floor squats
9 dumbbell snatches each hand
6 extreme burpees
3 efficient burpees
sprint to fire hydrant and back

CrossFit Mean Streets
Downtown Los Angeles

Detox,… yes or no??

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Detox for Good Taste

With the start of the new year freshly behind us, it’s not uncommon to hear the words ‘detox’ and ‘cleanse diets’ thrown around. In many of our minds, the idea of a detox diet evokes images of lemon water, cayenne pepper, maple syrup, and juices. Although well intentioned, detox diets tends to do considerably more harm than good. Most cut out a large portion of a nutrient dense diet and thus dangerously cuts calories. Of course, this is how traditional detox diets work – by limiting calorie consumption, overall weight is reduced. However, many of these diets call forth a metabolic response against starvation. This defense mechanism keeps you retaining fat while losing muscle and water mass, the latter of which is quickly gained back after reverting back to a normal diet. This effect in turn lowers the resting metabolic rate and slows down fat loss. Furthermore, many detoxes are chock full of laxatives and colonics which offset the electrolyte and mineral imbalance in your body.

Taken together, detox diets result in major muscle loss, low energy, spikes and dips in blood sugar levels, nausea, fluid imbalance, acidosis, compromised immune system, and heart wave abnormalities, among other issues. Most juice diets are highly anti-effective in the sense that juices, which are packed with sugar, spike the glycemic index rapidly and cause acute inflammation in the tissues of your body. This inflammation, when incited time and time again, becomes chronic and goes on to cause an array of visible and not so visible health issues. On the not so visible end, chronic inflammation could lead to diabetes, neuropathy, heart disease , and if genetically predisposed, then cancer. On the more visible end, it wrecks havoc on your skin. Certain foods can exacerbate skin conditions like acne and rosacea. and, according to some sources, lead to the development of deep set wrinkles. If you have acne-prone skin, cut out high-glycemic foods like refined sugar product as well as sugary fruits and starchy veggies.The blood sugar spike directly translates to spikes in insulin, which promotes inflammation and excess oil production. Additionally, it depresses the immune system, making it harder for your body to fight acne-causing bacteria. In fact, a study published in the Archives of Dermatology found that non-Western cultures, like Pacific Islanders and hunter-gatherers in Paraguay, are free of acne because of the fact that these cultures have little to no refined sugars and starches in their diet.

Dairy may also cause acne. Several studies have linked high dairy consumption with the incidence and severity of acne. Even organic milk has male sex hormones and insulin,, contribute to acne.

Eating foods rich in zinc and selenium help tame acne since it helps calm the inflammation and reduces sebum production.Top sources include oysters, beef, lamb, pumpkin seeds. Foods rich in antioxidants and vitamins not only protect against acne, but also wrinkles and aging. Vitamin E-rich foods, like olive oil and nlmondsh elp keep skin hydrated. Foods high in niacin, like beef , bump up collagen production and protect skin from UV damage. Vitamin A is the superstar when it comes to improving your complexion: it offers potent antioxidant activity, encourages cell turnover, and reduces inflammation. Since vitamin A is fat-soluble, pair its sources with healthy fats to boost absorption and efficacy.

Don’t skimp on fat: although foods high in the wrong type of saturated fats and trans fat are bad for the skin, monounsaturated fats and omega-3 fatty acids are essential for healthy skin. Essential fatty acids are the foundation for healthy cell membranes; they also keep it hydrated and younger looking. Load up on fish like salmon and mackerel, walnuts, flaxseeds, and fortified eggs(pasture raised).

Supplement this diet with dark chocolate and green tea, both of which contain antioxidants and flavonoids that protect against UV damage and improve texture.

With no scientific evidence supporting the benefits of a cleanse diet and with all the disadvantages of these sorts of diets in mind, a 2013 approach to a detox should then be one which emphasizes a cleansing of the palate rather than of the body. Since the consumption of unhealthy foods begets more consumption of unhealthy foods (due to a reward response in the brain, e.g. the high produced by eating 2 cheeseburgers is comparable to the high a user gets off hitting meth), resetting the taste buds based on the contrary that consumption of healthy food begets more consumption of healthy food.

Detox usually makes you shed water weight which you will most certainly gain back after going back to a normal diet. Instead, detox by cutting out processed foods and excess sugar, alcohol, trans fats, sodium, refined carbs and replace them with whole foods that have long-term benefits. Ideally, a detox should reset your taste buds such that you naturally gravitate towards better foods. It should aim to provide you with more energy, a slimmer figure, and better skin. All three of these are achieved by balancing your diet in such a way that your blood sugar and sodium intake is low as well as foods high in fiber, protein, and water content are ample.

CrossFit:

Find Max:

Dumbbells:

1 press
3 push press
5 Push Jerk

5 rounds:

10 sec hard on rower/bike/ski
10 sec slow
10 sec hard

3 power snatch (TOUCH AND GO NO DROPPING)
10 toes thru rings

WhipCON:

2 rounds rest 2 minutes in between amraps:

2 min amrap

10 Situps
10 Pushups

2 min amrap

10 Wall Balls
10 supermans

2 min amrap

10 reverse db flys
10 shoulder bridge thrusts

2 min amrap
10 ball slams
10 box jumps

Run .4 miles as fast as possible

CrossFit Mean Streets
Downtown Los Angeles

Monday

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CrossFit:

In teams of 4:

40 Handstand Push-Ups
15 Rope Climbs (15ft)
45 Squat Snatches (115/65)
12 Rope Climbs (15ft)
36 Squat Snatches (115/65)
9 Rope Climbs (15ft)
27 Squat Snatches (115/65)
40 Handstand Push-Ups

WhipCON:

4 rounds

20 dragon walks
40 jumping lunges
45 sec frozen v sit
12 Lawnmower ring rows
24 Twisting Knee raises

rest 3 min the after 1st break
rest 2 min the after 2nd break
rest 1 min the after 3rd break

CrossFit Mean Streets
Downtown Los Angeles

Sunday

CrossFit Mini Comp:

A:

Row 1000m

B:

AMRAP in 10 minutes of:

12 Down-Ups (burpee with no jump or clap, just a stand up to full ext)
18 Kettlebell Swings 24/16kg
12 unbroken knees to elbows

C:

3 attempts for a max handstand hold on Paralletes
-put by the wall, time starts when you pull feet away from wall.

Add the amount of seconds to a 1 attempt shot at max pull-ups (completed after 3 attempts of handstand holds)

Team CrossFit:

Teams of 3

16 Handstand Pushups
50 Thrusters (115/85)
Run 400 (everyone at the same time)
50 Thrusters (115/85)
16 Handstand Pushups

CrossFit Mean Streets
Downtown LA

Saturday

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CrossFit:

25 1 arm DB Snatches (100/70lbs)
50 back squats (95/65lbs)

Basile: 5:02
Amani: 7:10

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WhipCON:

35 min Amrap “Entering the Fun Zone”

1 hundred meter run
2 Extreme Burpees (jump really high)
3 DB man maker (pushup, left row, right row, squat clean thruster)
4 pistols
5 pull-ups
6 x25m bear crawl
7 DB Push press
8 Ab mat situps
9 Jumping air squats
10 sec Hand Stand hold
20 Double unders

CrossFit Mean Streets
Downtown LA

Friday

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CrossFit:

Buy In: 100 DU’s

4 rounds:
6 barbell burpee Deadlift (135/95)
6 hang power clean
6 shoulder to overhead

Buy out 100 DU’s

WhipCON:

Run 1060m (2 laps), rest one minute after last person gets back.
3 Rounds:
1 min- burpee
1 min- Ring pulls
1 min- Dips on Box
1 min- Double Unders
1 min- OverHead Walking Lunges (45/25)
1 min rest
then after that last minute rest, immediately
Run 1060 (2 laps)

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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CrossFit:

Bench Press

10-6-4-4-4-10

WOD:

3 rounds for time of:

Run 400 m
5 wall walks
10 pullups
15 Power KB Swings (53/35)
Run 150m
Rest exactly 1 minute

WhipCON:

AMRAP 10

5 pullups
10 pushups
15 air squats

rest, then:

AMRAP 5

15 Lateral hops
20 High knees
30 Jump Rope Skips

rest, then:

AMRAP 2

4 burpees
5 Situps

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

CrossFit mean streets Los Angeles downtown la workout trainer

CrossFit:

Perform the following tests in order:

1:L-sit for time.
2:Handstand walk for distance.
3:Chest to bar weighted pull-up for load.
4:Snatch 1 rep for load.

WhipCON:

Row/bike/ski for 12 Minutes
50 Pushups
50 Kettlebell Swings
Row/bike/ski for 8 min
25 Pushups
25 Kettlebell swings
Row/bike/ski for 4 min
15 Pushups
15 Kettlebell swings

CrossFit Mean Streets
Downtown Los Angeles