Archive for June, 2013

Monday

CrossFit:

Warm up:

3 min of double under practice

3 min of:
-Hollow rock
-Superman

6 wallwalks to bridge

2 rounds:

15 barbell good mornings
10-15 wall angels

Strength:

Power Snatch:

3-3-3-3-3

Time trail:

Run 1 mile (4laps)
(Our laps are a little long)

WhipCON:

30 pulls on rower (absolute sprint, as hard as possible)
10 pullups
20 Kettlebell swings
rest 1 min
30 pulls on rower
20 Explosive Burpees
40 Med Ball Twists
rest 1 min
30 pulls on rower
30 Hanging Windshield Wipers
60 Sledge Hammer
rest 1 min
30 pulls on rower
30 Hanging Windshield Wipers
60 Sledge Hammer
rest 1 min
30 pulls on rower
20 Explosive Burpees
40 Med Ball Twists
rest 1 min
30 pulls on rower
10 pullups
20 Kettlebell swings

CrossFit Mean Streets
Downtown Los Angeles

Sunday

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CrossFit:

A)

Put 50% of 1RM Front Squat on bar

Work up 20/10lbs ever two minutes doing 3 reps until failure

B)

Run 400m
30 bar facing burpees
Run 400m

C)

Death by kipping pull-up
-chin cross vertical plane

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

Saturday

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CrossFit:

6 rounds:

8 KB swings (116/80) –> use a weight heavier than you have ever used before
30 sec airdyne sprint for calories
Rest 5 minutes

WhipCON:

“Filth Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scale the all reps to 40 or 30 if needed

CrossFit Mean Streets
Downtown Los Angeles

Friday

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CrossFit:

Fran is coming next week. This will prepare your legs for that:

25 back squats 135/95
Run 400m
25 back squats 135/95
Run 400m
25 back squats 135/95
Run 400m

Objective: Aim to do all squats unbroken.

Post WOD:

MAX attempt dead hang hold from pull-up bar.

-Find out how long you will be able to hold yourself if you were to be dangling off a wire above lava.

WhipCON:

Skill:

Kipping pull-ups

26 ROUNDS:

1 4 count burpee (down(no push-up) right knee to right elbow, left knee to left elbow, jump and clap)
2 Wall Balls Max Height Throws (30/20) (start with a squat, and must catch ball)
Sprint 100ft
4 pull-ups

Say your number of completed rounds after you complete your pull-ups

Time Limit: 35min

CrossFit Mean Streets
Downtown LA

Thursday

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CrossFit:

Not for time:

Run 400m
30 sec Lsit hold
20 legit good mornings 45/35
5 Strict Handstand Pushups
30 Cossack Squats (to full Extension)
15 sec Lsit
Run 400m

EMOM 20 minutes:

On the odd minutes: 4 heavy alt DB Snatches (can switch during WOD)
On the even minutes: 25 sec all out on rower or bikes

WhipCON:

3 rounds:

5 stations, 45 seconds each station, 15 second transition to the next station:

1: Battle Rope Reverse Circles
2: Carioca 50ft
3: Dumbell rows
4: Clock plate jump
Rest

Once done with that: Do not take the rest in the last round, Jog 800m (figure 8)

Then Rest awhile:

2nd WOD:

AMRAP 4:

6 grasshoppers, 4 inch worms, 2 star jumps
High Knees 50ft
Butt kickers 50ft

After that workout: jog 800m again, figure 8

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

Squat Clean:

3 x 3 @ 75%
After each set do partner medballs twisting throws: 10 each side

AMRAP 8

12 box jumps 24/20
8 KettleBell swings 70/53
4 power cleans 155
2 muscle ups

WhipCON:

4 rounds for quality:

Max standing strict DB curls (pick a weight you can’t do more than 25 times)
Bear crawl 50 ft
Broad jump back 50ft (absorb landing in a squat)
Rest 1 min

Rest a few minutes then:

3 rounds:

Core complex x 10 (seated twist and touch ground, twist, lay back to star, V up)
10 lunge step and twist up with 3 sec hold
Carioca 50 ft x 4
No rest

Rest a few minutes then:

1 min max med ball plank push
Rest 1 min
45sec max med ball plank push
Rest 1min
30sec max med ball plank push
Rest 1 min
15 sec Mac med ball plank push

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:
A)
Warm up:

3 minutes of switching between hollow rock and superman

6 wall bridges.
-use partner to spot, stand three feet facing away from wall and walk yourself down the wall as far as you can (goal is the floor) and back up. Then let your partner do it.

B)
EMOM 15

5 hspu
Unbroken double unders untill the 40sec mark
Rest 20 sec

(Scale the amount of hspu! You may use 1,2,3, or 4)

C)

10 minutes on rower/airdyne/ski

20 sec all out sprint
40 sec slow

D)

Stretch quads and shoulders for 10 minutes

WhipCON:

A)

15 minutes:

Pick an exercise to do FULL RANGE OF MOTION on: perfect push-ups, dips, handstand pushups

Work up:

20 alt sledge hammer swings
2 push ups, dips or hspu
40
4
60
6
80
8
100
10
80
8
60
6
40
4
20
2

-do however much you can in 15 minutes. This is not for reps but for quality.

B)

15 minute time cap

3 rounds:

Run 400m
10 x ( step up onto box, two air squats, step down)
10 jumping pull-ups

CrossFit Mean Streets
Downtown Los Angeles

Monday

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CrossFit

Weighted barbell lunges

5-5-5-5-5(each leg)

Half Cindy
10 min amrap

5 pullups
10 pushups
15 air squats

WhipCON

Run 3 laps
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs
Run 2 Laps
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs
Run 1 Lap
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs

CrossFit Mean Streets
Downtown Los Angeles

Sunday

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We had a ton of people at the beach. We played football, and frisbee, ate, watched zacq and Basile wrestle, layed out, talked and relaxed…. ‘Twas fun! Stay tuned for next field trip!!’

CrossFit:

A:

After warming up without deadlifting:

-Find 3 rep max deadlift in a 10 min window. No dropping bar.

B:

3 rounds:

12 overhead squats 115/75
Run 150m (fire hydrant)

C:

20 body weight shoulder to overhead
20 pull-ups

WhipCON:

Teams of three. One person does all seven reps then switch people. Keep same order the entire WOD:

7 rounds

7 thrusters 65/45
7 kb swings 53/35
70ft bear crawl
3 wall walks
7 weighted step ups (24/20) -hold dumbells and step up and step down from box
7 Max height wall balls
7 alt 1 arm ring rows

CrossFit Mean Streets
Downtown Los Angeles

Saturday

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A bunch of us are going to Santa Monica by the rings tomorrow. Just show up to gym by 2pm and we will figure out car situation. Leaving at 2pm sharp.

There will be exercise stuff, laying out, water, and whatever you want. Come have fun!

CrossFit:

Run 400m
5 Strict Handstand Pushups (as progressed as you can handle)
15 heels to the heavens
5 Strict Handstand Pushups
30 Cossack Squats (to full Extension)
5 Strict Handstand Pushups
Run 400m

EMOM 20 minutes:

On the odd minutes: 4 heavy Push Press
On the even minutes: 4 lunges each leg with bar on back

WhipCON:

3 rounds:

5 stations, 45 seconds each station, 15 second transition to the next station:

1: Battle Rope Reverse Circles
2: Carioca
3: Twisting with a plate Lunges
4: Burpee Box Jumps
Rest

Once done with that: Do not take the rest after the last round, Jog a mile

Then Rest awhile:

2nd WOD:

AMRAP 4:

6 grasshoppers, 4 DB hang Clean and Jerks, 2 star jumps
High Knees 50ft
Butt kickers 50ft

CrossFit Mean Streets
Downtown Los Angeles