Archive for August, 2013

25 Signs You Are Addicted to CrossFit……

You know we all started CrossFit as innocent workout buffs or brand newbies but the priceless feeling we get from getting stronger mentally, physcially, emotionally and reaching a new level of spirituality/consciousness is exhilarating…we can’t think of life without CrossFit. Here are 25 signs that you may be addicted to CrossFit (LOL!!) What is life if we can’t joke around, have fun and laugh at ourselves. Im glad to be addicted to CrossFit because it makes me feel like great and like a badass when most of my life I didn’t believe in myself or my abilities.
So take some time and look through the pictures here and see if you have a CrossFit addiction – here are some quick signs – you started adding neon to your daily outfit, you twitch if you don’t touch a barbell, on your off days from work you just go sit in the box and meditate, you have a perfect pull up bar in your doorway at some so you can do pull ups for fun. LOL!! Hope this brings some joy to your day and can help you determine is you have an serious (or seriously AWESOME!!) addiction to CrossFit. 😉
Tahir Leonard

Most of your Facebook pictures involve a barbell and a snarl.

The first thing you do when you wake up is look online to see if the WOD has been posted.

Reading the word ‘burpees’ can ruin your entire day.

You can’t start an email, feed the dog or do anything else without hearing ‘3 …2 …1 … GO!’ in your head.

You’ve compared shin bruises and rope burns with a friend.

You categorize your friends as ‘CrossFit Friends’ and ‘The Others.’

You use the term Rx more frequently than most pharmacists do.

You’ve avoided shaking hands with someone because of your shredded palms.

You’ve spent more than one Friday night at home shaving your calluses.

If you meet someone named Fran, you’ll involuntarily throw up a little.

If your house caught fire, the first thing you’d grab is your custom-made jump rope.

You’re at the gym for an hour, but you’ll change your shoes at least twice.

Your friends or family have staged an intervention. The words ‘cult’ or ‘Kool-Aid’ were used. (But you don’t even DRINK Kool-Aid because it’s not Paleo.)

You no longer have to ask ‘Is this Paleo?’ (But you do anyway.)

Bacon. Bacon bacon bacon. Bacon.

You’ve imagined a scenario where you’d have to do handstand pushups to survive.

There’s no such thing as too much chalk.

You have very strong opinions about thumb placement.

You know there was a time when you weren’t sore, scraped and bruised, but you can’t remember it anymore.

You’re totally cool with wearing Shin Skins outside the gym.

You’ve seriously considered a tattoo of a kettlebell.

You know for a fact that taking your shirt off makes you go faster.

Grocery shopping involves three different stores and two farmers markets.

You wouldn’t know how to date someone who doesn’t do CrossFit.

People don’t have to ask if you’re obsessed with CrossFit, because you’ll happily tell them. (And you know that you’re awesome because of it.)





1 rope climb
4 stand ups
8 pullups
32 Double Unders

Work up to 1RM Back Squat, then work back down in weight the exact way you came up


5 Rounds:

2 min clock:
-Sprint 150m, then use remaining amount of time to do a movement. Score will be total amount of movement reps completed. Rest 2 min after each round:

1st round: burpee lateral plate hops (touch plate with feet at top)
2nd round: Hanging Windshield Wipers
3rd round: Speed Skaters
4th round: Curtis P’s
5th round: Walking lunges




Full Cleans:

3 x (2@80%, 1@90%, 1@95%)


5/3 deficit push-ups (feet and both hands on 45/25 plates) (advanced do a clap, from deficit)
3 touch and go power snatches 155/100


For time:

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 (barbell)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-if you are new scale reps down to 25

CrossFit Mean Streets
Downtown Los Angeles





Stand up, put your hands above your head and lean back to stretch front side of body after each set. Then get down and do next set.

-girls work up to 8 set

Rest a bit then do:

Every 2 minutes for 10 rounds:

3 muscle ups
5 power cleans 185/135
7 burpees



*5 burpees every time you break*
Minutes 1-3
Max Wall Balls
Minutes 4 Rest

Minutes 5-7
Jumping squats (5sec hold at bottom)
Minutes 8 Rest

Minutes 9-11
Gut Buster
Minute 12 Rest

Minutes 13-15
Minutes 16-20


CrossFit Mean Streets
Downtown Los Angeles





Put 50% of 1RM Front Squat on bar

Rep Scheme is 3 Deadlifts into 2 front squats (power clean then two front squats or full clean plus one)

Work up 20/10lbs ever two minutes until failure


Run 400m
30 bar facing burpees
Run 400m




Thrusters 95/65


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




Sumo Deadlift with barely touching the ground.


-Pretend a baby is sleeping next to you on floor and you dont want to wake it.

4 Rounds:

400m Run
10 burpees with hands on Dumbbells
10 Lying windshield wiper


Run 800m
20 air squats
20 Supine leg raises
Run 400m
30 air squats
30 Supine leg raises
Run 300m (corner)
40 air squats
40 Supine leg raises
Run 150m (fire hydrant)
50 air squats
50 Supine leg raises

CrossFit Mean Streets
Downtown Los Angeles





Thruster 5-4-3-2-1


4 rounds for time of:
7 Handstand Push-ups
10 Dumbbell Hang Squat Cleans 55 lbs
200 m Run (fire hydrant)


Lunge 200m (fire hydrant and back)
70 air squats
60 Plate Push Press (45/25)
50 Med ball floor press throw and catch (lying supine throw ball starting from chest straight up and catch)
40 Dumbbell snatches (30/15)
30 sit up to stand ups
20 Supermans
10 walking lunge steps
run 400m

CrossFit Mean Streets
Downtown Los Angeles

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