Archive for February, 2013

Friday

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CrossFit:

Every 3 minutes for 10 rounds:

1 rope climb (focus is on speed)
5 dips (focus is on quality and tame of motion)
7 Heavy Russian swings (focus is on weight: we now have up to 126lbs)
1 Jerk, take from rack (focus is on form)

WhipCON:

For time:
Run 1 mile
Rest 3 minutes
heavy med ball Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
heavy med ball Squat clean, 20 reps
Rest 3 minutes
Run 1 miles

Thursday

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CrossFit:

Snatch Grip Deadlift

5-5-5-5-5

WOD:

Three rounds for time of:
35 double unders
15 sit-ups
75 pound Squat snatch, 15 reps
9 Handstand push-ups

WhipCON:

3 Rounds. 1 Minute each Station.

1: Pushup on Box to 2 Jumping Jacks
2: Dumbbell Row 1 arm
3: Plate Thruster (25/15)
4: Walking Lunge with a twist
5: 1 legged bicep curls
6: Rest

After that set is complete, rest 3 minutes then do 3 rounds:

15 oblique roll up
15 Leg Lifts
15 Supermans

Rest 3 minutes

4 Rounds

50ft lunges
50ft Carioca
50ft Bear Crawl

CrossFit Mean Streets
Downtown Los Angeles

Wed

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CrossFit:

Increase your pace by 5-7 seconds from Friday.

A)

“Pace your Face” the running edition

Run 400m at 90%
-This will be faster than what you would run a 400 in the middle of a wod. 90% of your absolute best 400m

Walk to the back pullup structure and then back out to the sidewalk, when you get there:

Run 400m 10-13 sec slower than your first run

Walk to the back pullup structure and then back out to the sidewalk, when you get there:

Run 400m 10-13 sec slower than your second run

Walk to the back pullup structure and then back out to the sidewalk, when you get there:

Run at the same speed as your second Run

B)

Bench Press

EMOM for 12 min

1 rep 5 seconds down 3 seconds up
1 rep as fast as possible

WhipCON:

5 rounds

Run 500m
6 alt dumbbell snatches
Kettlebell Deadlifts

CrossFit Mean Streets
Downtown Los Angeles

New Referral program, Awesome Wods, and Karate Kid!

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CrossFit:

Stole this entire workout from coach Mark

Warm up:

Row 2min

3 rounds:

10 back ext
10 squats
10 sit-ups

Strength:

Front squats at 75%

3 EMOM for 3 min

1 min rest

2 @ 80% EMOM for 2 min

1 min rest

2 @ 85% EMOM for 2 min

WOD: “Fran Unchained”

Bar cannot leave your hands until you complete last rep on barbell lift. That means you must rest kneeling down with your hands on the bar. 5 burpee penalty if you release hands.

21-15-9

Thruster + push press (so two presses overhead per rep)
Pull-ups

Cool Down:

45 sec row as fast as possible
30 sec plank
45 sec row as fast as possible
25 sec plank
45 sec row as fast as possible
20 sec plank
45 sec row as fast as possible
15 sec plank

….boom

WhipCON:

100 SQUATS
90 DOUBLE UNDERS / 270 SINGLES
80 Sledge hammers
70 SITUPS
60 JUMPING PULLUPS / 30 PULLUPS
50 FRONT SQUATS (45/25 plate)
40 JUMPING LUNGES
30 BOX JUMPS (24/20)
20 one leg deadlift (45/25 plate)
10 HANDSTAND PUSHUPS

Every 4 min, you will get a 1 min rest. And buy in to start after the rest will be 5 burpees.

Good life lesson.

Watch this classic:

Its all cut up so we have to use two different videos. Play this movie until the 5:20 mark

Then stop it and watch this to finish off the scene:

CrossFit Mean Streets
Downtown Los Angeles

Beauty and Brains

Beauty and Brains
by Ann Philip

Our ideology based on Western medicine impresses upon us a logic that each of our systems act independently of one another and ought to be treated separately. If you have a heart problem, you go to a heart doctor; eye problem gets treated by the eye doctor; skin problems call forth a skin specialist, and so on. And while its sensible to approach medicine this way, its important to take systems together and imagine the holistic workings of those systems. It is equally important to take preventive steps in our diet and lifestyles to ensure all systems communicate, collaborate, and maintain an optimal balance.

As embryos, we developed from three layers of cells: ectoderm, mesoderm, endoderm. The ectoderm eventually differentiated to form the nervous system and skin, mesoderm developed into muscle and red blood cells, and the endoderm grew to encompass our internal systems, such as our lungs, endocrine system, gastrointestinal tract, urinary system, and auditory system. The common embryonic sources of these systems offer insight into how our systems are connected with one another.

What is therapy for the brain is therapy for the skin (think omega-3s for glowing skin and sharp cognition versus liquor for dehydrated skin and impaired judgement).
What is enriching to the blood is enriching to the muscles (think iron-rich spinach and beef for flowing blood and dense musculature versus anti-nutrient-rich grains for aggregated blood and weak musculature).
What is restorative for each of our internal organs is beneficial to one another internal organs (think probiotics for balancing gut and urinary microflora versus pathogenic bacteria attacking the endocrine system via gut entry).

The status of our health is reliant on 10% genetic makeup and 90% lifestyle and behavior. Some of us may be blessed with higher metabolisms or smaller frames than the rest of us but can still attain peak health. The slight genetic variation among us may dictate our differential health outcomes to a certain extent but its mainly lifestyle modification – controlled diet and daily exercise – provide the best therapy and keep us looking and feeling our best.

CrossFit:

5 Handstand Push-ups
10 Dead Lifts (315/225)
15 Toes to Bar
20 Box Jumps (30/24)
25 Kettlebell Swings (70/53)
30 Wall Balls 20/14
25 Kettlebell Swings (70/53)
20 Box Jumps (30/24)
15 Toes to Bar
10 Dead Lifts (315/225)
5 Handstand Push-ups

WhipCON:

A:

AMRAP 10:

Run to Fire hydrant and back

10 Squats
10 Situps

B:

5 Minutes of Rowing (sprinting 20 sec, 40 sec jogging pace)
50 pushups, touching elbow with your knees. Switch every rep
5 sets of pullups (you choose unbroken number) with 1 min rest

CrossFit Mean Streets
Downtown Los Angeles

Sunday

CF COMP:

a)

CF Total

max squat
max press
max deadlift

b)

Squat Clean Elizabeth

21-15-9

full cleans
dips

Team CrossFit:

6 rounds

30 air squats
10 chest to bar pullups
5 power clean to overhead (155/105)

teams of 2

one person works while other runs 400m, then switch

CrossFit Mean Streets
Downtown Los Angeles

Saturday

shirts feb 2013

New Shirts are in. Not many of this kind made. They are printed on Alt Apparel distressed Tees. Get them before we sell out!

CrossFit:

15-12-9

100/70lbs dumbbell snatch
Muscle Ups

WhipCON:

workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

Wall-ball, 10 ft target (Reps)
Sumo Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

CrossFit Mean Streets
Downtown Los Angeles

Friday

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CrossFit:

A)

“Pace your Face” the running edition

Run 400m at 90%
-This will be faster than what you would run a 400 in the middle of a wod. 90% of your absolute best 400m

Walk to the back pullup structure and then back out to the sidewalk, when you get there:

Run 400m 10-13 sec slower than your first run

Walk to the back pullup structure and then back out to the sidewalk, when you get there:

Run 400m 10-13 sec slower than your second run

Walk to the back pullup structure and then back out to the sidewalk, when you get there:

Run at the same speed as your second Run

B)

5 Heavy Sets of 5 Squats (your choice of type)

-After each round go to pullup structure and do 10-15 hanging windshield wipers

WhipCON:

12 minutes:

1st minute: 15 wallballs (20/14)
2nd minute: 15 reverse wood choppers
3rd minute: 15 reverse wood choppers on other arm
(Repeat this series 4 times

Rest 1 minute

5 minutes:

on the minute do ten pullups (or scaling option) rest the rest of the minute

No rest

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

No rest

2 minutes of cumulative plank at top of push-up

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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CrossFit:

A)

10-8-6
pullups
x 10 double unders
stationary overhead lunges (45/35)

B)

12min AMRAP

teams of 3
-have to use the same bar
-no one goes above 115/75lbs
-girls can go with a group of guys but must use the same bar
-Groups will have 2 scores when done: Total Snatches, and Total Toes to bar

Person 1: 300m run (corner back)
Person 2: Hang Power Snatch
Person 3: Toes to Bar

Rounds last as long as the person running goes to corner and back.
When the person running gets back, they go to Person 2 9who is snatching) and get the total Snatches, and starts Snatching adding to the total.
Person 2 then goes to Person 3 and gets the total of Toes 2 bar and starts doing Toes to bar adding to that total.
Person 3 then runs.
Communication is necessary at every station switch
Snatch count and Toes 2 Bar count do not mix.

C)

3 min AMRAP
-plank with your hands wider than your elbows (shoulders externally rotated)

WhipCON:

4 rounds:

1 min Sledge Hammer
1 min Supine Windshield Wipers
1 min Cossack Squat
1 min = 30 sec each side lunge stretch
1 min Dumbbell reverse flys
rest 30 sec, get on rower
Sprint on rower for 30 sec

rest 1 min after round 1 (2 min after round 2, 3 min after round 3)

CrossFit Mean Streets
Downtown Los Angeles

Health Club Downtown Los Angeles

Health Club Downtown Los Angeles

Health Club Downtown Los Angeles is home to some of the Cities most important pieces of art, some of the biggest corporations that trade in the City and the top sports arenas. Working there can be stressful and it is important that there is somewhere nearby where it is possible to work out the days frustrations and health clubs dtla allow you to do what you can to keep yourself in shape. After a hard day’s work or shopping what could be better that visiting a health club. Downtown Los Angeles has plenty to offer and CrossFit Mean Streets is just the right place for you.

Health Club Downtown Los Angeles

Choosing a Health Club Downtown Los Angeles

Health and fitness is a big deal in Los Angeles and there is only one place that people can go to get the body changing results that they have always dreamed about achieving, and get to the peak of physical fitness. At one time the health club downtown Los Angeles had to offer would be basic buildings with few charms but would have the sort of equipment that the customers could not afford to buy or at least could not manage to house in their apartments. It would be running and rowing machines, weights and dumbbells ranging from the sort beginners use to the size that Arnold Swcharzenagger, Lee Haney, & Annie Thorsdaughter train with. As you can see there was not a great deal to recommend them but health clubs dtla have changed dramatically and they are just out dated because at CrossFit Mean Streets we have a community that supports you, motivates you, will not let you quit and guess what else you get to drop weight here!!

Nowadays in health clubs dtla there is so much equipment that it is hard to imagine how much of it works and what part of you it is meant to work on. Health club downtown Los Angeles have been revolutionised and are now places where people go to meet friends and develop a new mindset that will have you ready to tackle anything that life throws at you with ease. The sport of CrossFit will help you develop a whole new outlook on life and that is absolutely priceless. CrossFit Mean Streets with help you develop a confidence in yourself that you have never experienced before. For instance how good do you think you will feel when you can squat you own body weight? How about when you can climb up a 20 foot rope and even do your first hand stand push up. Did you know that 95% of the people in this world can’t do a pull up….so how good do you think you will feel when you are able to do 1-5-10-20-40 pullups in a row?? You will feel fantastic and confident in you and that my friend is PRICELESS!! That is what workout out at our health club downtown Los Angeles.

Health Club Downtown Los Angeles

The Right Health Club Downtown Los Angeles For You

When deciding to get fit the ideal thing to do will be to visit a health club dtla CrossFit Mean Streets located at 265 S. Main St., Los Angeles, CA 90012 and test out of FREE Week Membership. There are also WhipCon body weight cardio geared classes, mobililty classes and now basic gymnastic classes that anyone can take part in daily or weekly. If that does not float you boat we also offer personal training with certified personal trainers los angeles. Group fitness training at health clubs downtown Los Angeles will help those new to working out understand what they need to do and can be a great source of encouragement, motivation and a sense of belonging which increases your chances for success by 100 fold. Many people will be in the same position and working as a team in health clubs downtown Los Angeles will help them to find the best way to start training and get into the best health they can.
The best aspect of CrossFit Mean Streets is our FREE Week Trial so you can get your feet wet and experience the true awesomeness of CrossFit at health clubs dtla where you can use the equipment for free, take the fundamentals and intro classes and this way you will be able to see if the facility and community are a fit for you, I believe they will be. With so many health club downtown Los Angeles, CrossFit Mean Streets is the perfect place to workout, live and play and transform you life in a whole new way. Time to join Health Club Downtown Los Angeles and see for yourself!