Archive for March, 2013

Gym Leader boards after week 4

Remember new WhipCON classes start today at 1pm!

CrossFit:

A)

3 rounds:

10 Overhead Squats @ 60% of 1RM
8 Handstand Pushups

B)

EMOM 11
6 Chest to Bar Pullups
1 arm alt russian kb swings until the 40 sec mark. Rest the remaining 20 seconds.

WhipCON:

Row for 4 min at 50%
10 pushups on a box, then jump on box
Row for 3 min at 70%
20 Jumping Lunges
Row for 2 min at 90%
10 Standups
Row for 1 min at 100%
50 Mountain Climbers
Row for 2 min at 90%
10 Standups
Row for 3 min at 70%
20 Jumping Lunges
Row for 4 min at 50%
10 pushups on a box, then jump on box

CrossFit Mean Streets
Downtown Los Angeles

Saturday

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CrossFit:

Power Snatch

3 x 3 @ 75%

Back squat:

Work up to 3RM

WOD:

3 rounds

3-6

Clean and jerk 135/95
Toes to bar
2 min rest
-go as fast as possible. Try and keep your hands on the bar.

WhipCON:

Death by push-ups

Do 2 the first minute
4 the second minute
6 the third and so on and so on untill failure

Everyone must have straight body. No worming. Scale by elevating hands on a box.

Then:

21-15-9

1 arm alt Db snatch
Jumping stationary lunge
1 rope climb after each round

CrossFit Mean Streets
Downtown Los Angeles

New whip classes starting next week!

We will start having WhipCON classes mon-fri at 1pm

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CrossFit:

9 min AMRAP

2 hspu parrellets 1 abmat
4 ball slams 20/14
6 chest to bar normal kipping pull-ups
8 pistols

Buy out: 400m run for time

Strength:

Deadlift:

3-3-3-3-3

WhipCON:

30 24/20 box jumps
100 jump rope singles
40 grasshoppers each leg
100 jump rope singles
50 heels to the heavens

Rest 3 min

30 Kettlebell swings
100 jump rope singles
40 alt one arm ring rows
100 jump rope singles
50 med ball twists

Rest 3 min

15 burpees
50 Jump rope singles
20 toes to bar/knees to elbows
50 jump rope singles
25 air squat to jump and touch something > 6in above reach

CrossFit Mean Streets
Downtown Los Angeles

13.4

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WORKOUT 13.4

MEN

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN

Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

notes:

The barbell begins on the ground. Touch and go is permitted. No bouncing.
The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

WhipCON:

Run 800
when class gets back:

AMRAP 7

8 db thrusters
8 pullups

then as a class

Run 400

AMRAP 6

10 walking lunges
15 jumping jacks
20 knees to elbows

then as a class Run 400m

AMRAP 5

10 two arm DB Rows
6 cossack squats
3 floor squats

then as a class Run 800m

CrossFit Mean Streets
Downtown LA

Paleo challenge is over!

Everyone expect to get weighed and measured before all classes this week!
And picture taken if you want to compare to previous results and have a chance at winning.

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CrossFit:

A)

Helen:

3 rounds

Run 400m
21 kb swings (53/35)
12 pull-ups

B)

EMOM 8

3 box jumps from a seated position on med ball

Warm up selecting height. Then do all 8 sets at same height.

WhipCON:

Zacq’s choice!

Come and find out

CrossFit Mean Streets
Downtown Los Angeles

Top 10 males and females after 3 weeks

A weeks worth of wallballs was killer on the legs, we will see what this week’s WOD will be on Thursday!

Don’t forget gymnastics classes start tonight at 7:15!

CrossFit:

A)

3 toes to bar
50ft shuttle run x 4
3 DB power clean and jerk (you choose weight)
50ft shuttle run x 4
6 toes to bar
50ft shuttle run x 4
6 DB power clean and jerk (you choose weight)
50ft shuttle run x 4
9 toes to bar
50ft shuttle run x 4
9 DB power clean and jerk (you choose weight)
50ft shuttle run x 4
12 toes to bar
50ft shuttle run x 4
12 DB power clean and jerk (you choose weight)

Rest 8 minutes

Repeat, but descend the other way: 12,9,6,3
—> notice last exercise does not have shuttle run after it.

WhipCON:

30 min AMRAP

400m run
20 burpees
30 kb swings 35/26

CrossFit Mean Streets
Downtown Los Angeles

Saturday

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CrossFit:

Deadlift

3-3-3-3-3

WOD:

4 rounds

Alt Dumbell snatch x 10
10 pull-ups
Walk on hands 10 ft

WhipCON:

Warm up:

3 rounds of tabata each, no rest in between stations:

Chin-up hold
1 in off ground push-up hold
Lunge hold, right leg forward
Lunge hold, left leg forward
Bridge: on hands and feet, face up pelvis up to ceiling

Jog 400m

Mobilize:

Foam roll back 1 min
Lacross ball TFL: 2 minutes each
Lacross ball Triceps: 1 min each

Stretch:

IT band

On the minute every minute for 8 minutes:

3 dumbbell power cleans, two shoulder to over heads.
10 double unders

WOD:

10 min AMRAP:

15 toes to bar
10 mountain climbers
5 high box jumps (go higher than normal)
Jog to fire hydrant and back

CrossFit Mean Streets
Downtown Los Angeles

New gymnastics classes on Monday and Tuesday at 7:15pm

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-Gymnastics classes starting next week.

Mondays: 7:15-8:30pm
Tuesdays: 7:16-7:30pm

Gnarly Charly has been involved in a life full of gymnastics and other movement skills for over ten years. He has been teaching gymnastics for over 6. He has been apart of the Mean Streets family for several years.

We look forward to his classes which will bring everyone’s abilities to control one’s body and movement patterns to the fullest extent. This will be fundamentally important to improving fitness levels.

CrossFit:

Power Clean
3-3-3-3-3

Use 10/5 lbs more than on wed for every set

Press:

5-5-5-5-5

WhipCON:

Complete five rounds of 1 minute at each station.

DB Bent Over Row
Box Jumps
DB Push Press
Kettlebell Swings
Rest

13.3!

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CrossFit:

12min AMRAP

150 wallballs 20/14 (10ft/9ft)
90 double unders
30 Muscle ups

WhipCON:

4 rounds

5 stations, 45sec of work 15 sec transition time

1. Sledgehammer swings
2. Med ball twists
3. 20 sec side plank, switch 20 sec on other side
4. Cossack squats
5. Bear Crawl 50ft
6. Rest

CrossFit Mean Streets
Downtown Los Angeles