Archive for September, 2013

Tuesday—> And details about the new gym: Smiley Streets

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All of the details aren’t complete but we can tell you a little bit.

THE DEAL WITH THE NEW GYM:

-Doors will be open by next Monday at the latest

-Prices will be the exact same as they are at Mean Streets

-You may cancel your membership at mean streets and transfer over to smiley streets. Just please make sure to realize that the energy in a new facility will be different then the booming classes we have at mean streets. Expect a quieter vibe.

-There will be a multi gym use fee of 29.99 a month. This is extra on top of your normal membership at either gym. This grants you access to both gyms. For the rest of this week the fee will be 19.99, and you will be grandfathered in for as long as a member as long as you sign up for this by the end of this week.

-We are starting off with two classes in the morning and two in the evening. Maybe one mid day. There will be open gym during the middle of the day. We will add classes as we grow.

-Coaching quality will be up to current standards. We have been interviewing people from all over the globe to come to LA (including games athletes, and gym owners,… some of which didn’t make the cut) to work for us. We have a very high bar when it comes to working here. We have been interviewing coaches for over 6 months. The new coaches coming to our gyms are solid.

-Gym is bigger than the gym we have now, with less distractions.

-Programming will differ at each gym

-We are all very excited about this new gym, and to be able to serve more people more conveniently in DTLA.

here is an instagram video shot at the new place a couple weeks ago:

CrossFit:

4 rounds : Run 400m

After each round you will start 6 rounds of Tabata within 15 seconds.

1st round: Squats
2nd round: knees to elbow
3rd round: hand release pushups
4th round: pull-ups

WhipCON:

Every 3 minutes for 5 rounds:

Sprint 50m
go inside and do a plank for 60sec

Rest 5 minutes

Partner med ball sit-ups (one stands on other’s feet and catches and hands back ball, tossing it on left side, right side, middle, and back)

4 rounds of 20 each

CrossFit Mean Streets
Downtown Los Angeles

Monday

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CrossFit:

A)

5 Rounds not for time:

3 burpee Box Jumps 36in/30in
Samson stretch for 20 sec each side
5 one leg KB deadlift

B)

9-7-5-3-1-11

Handstand Pushups
Strict Pullups (chinups preferredx)

WhipCON:

21-18-15-12-9-6-3

Walking lunge steps
Wallballs
Pullups
knees to elbow

CrossFit Mean Streets
Downtown Los Angeles

Sunday

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CrossFit:

a)

CF Total

max squat
max press
max deadlift

b)

Squat Clean Elizabeth

21-15-9

Power Cleans
Knees to elbow

WhipCON:

7 rounds

30 air squats
10 pullups
5 power clean to overhead 95/65

teams of 2

one person works while other runs 400m, then switch

CrossFit Mean Streets
Downtown Los Angeles

Saturday

crossfit downtown la

CrossFit:

A)

For Quality. Will be untimed but do as fast as you can without being sloppy

3 Hang Power Snatches (2 45lbs plates, no bar)
10 overhead walking lunges (2 45lbs plates)
8 strict pullups

–>women use a 35 and 25lbs plate for RX
–>do not throw weights on ground, if you are anywhere close to failing or dropping weights lighten the load.

B)

EMOM 10

From rack: 3 Thrusters 135/95lbs
5 Seated, on medball, box jumps with hands on back of head suicide style 24/20

WhipCON:

3 rounds

run 400m
3 power Snatches 75/55
10 Overhead Squats 75/55

immediately into:

Bear Crawl 100ft
Burpee broad jump 100ft

CrossFit Mean Streets
Downtown Los Angeles

Friday

crossfitdowntown-la
CrossFit:

A)

50 Power Cleans 95/65
40 Front Squats
30 Push Press
20 Power Snatches
10 Squat Clean Thrusters
50 Wallballs 20/14

B)

Sumo Stance Squat or Sumo Stance Deadlift with a low hip.

-Use light weight (25-40% of 1RM) and keep hips low, knees out and chest up

3 x 10

WhipCON:

8 rounds

Alternating kicks to the top of a box x 10 (total)
Knee Jump to box jump x 10
10 Bent over dumbbell rows
10 db push press
1 minute rest.

10 min of Core work instructed by Coach.

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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CrossFit:

Split Jerk:

Work up to heaviest set of 3, reracking weight after each lift and reseting. (so you will rerack step away, readjust hands then pick back up again every rep)

WOD:

AMRAP 2

Chest to Bar pullups doing one at a time (let go of bar each rep)

rest 2 min

AMRAP 2

Hand Release pushups with feet on a 45lbs plate

rest 1 min

AMRAP 1

Chest to Bar pullups doing one at a time (let go of bar each rep)

rest 1 min

AMRAP 1

Hand Release pushups with feet on a 45lbs plate

WhiPCON:

4 Rounds

20 Jumping Lunges (2 sec hold)
20 DB Burpees with stand up
20 DB Bench Press from floor
20 Mountain Climbers

150 Reverse Jog to Forward Sprint

15 DB Twist
15 DB Burpees with stand up
15 DB Bench Press from floor
15 Superman

150 Reverse Jog to Forward Sprint

10 Jumping Squats
10 DB Burpees with stand up
10 DB Bench Press from floor
10 Hollow Rocks

150 Reverse Jog to Forward Sprint

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

A)

3 x 800m

Rest 3 minutes

Start off first round as a warm up. Increase intensity each round

B)

(From CF FootBall)

Complete 5 rounds for time of:

6 Power Snatch 135/95 lbs
10 KB Step Ups – 1.5/1 pood each hand – 20/16″

WhipCON:

15 Rounds

10 High Knees
5 Commando Push Ups

2min rest

5 Rounds

15 Wall Balls
20 sec Hand Stand Hold

2min rest

1Round

30 DB Frog Jump (15/10)
400m Run with Med Ball OverHead *no progression without med ball overhead*

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:

50 pound barbell Overhead squat, 50 reps
50 Abmat sit-ups
30 dips
50 knees to elbows
15 strict pullups
20 strict toes to bar holding med ball with feet 4/2

WhipCON:

3 rounds for max reps:

1- Wallballs
2- KB Sumo Deadlift High pull
3- Box Jumps
4- DB Push Press
5- Row
6- Rest 1 min

CrossFit Mean Street
Downtown Los Angeles

Monday

CrossFit:

Every 3 minutes for 15 rounds:

Twisting med ball throws against a wall x 10 each side
1 rope climb
1 heavy back squat

-You may alter weight on back squat in order to keep it feeling heavy throughout the workout.

WhipCON:

“Safe Travels”

3 rounds

400m run
300ft bear Crawl (6 50 footers)
300m walk holding KB in One hand, switch as needed
20 supermans

CrossFit Mean Streets
Downtown Los Angeles

Sunday

CrossFit:

A:

For reps:

1 minute max reps each round. 1 min rest after rounds:

Round 1: 75/55lbs overhead squat
Round 2: 95/65lbs overhead squat
Round 3: 115/75lbs overhead squat
Round 4: 135/85lbs overhead squat
Round 5: hand stand push-ups

B:

2 double rope climbs for time.

C:

30 knees to elbows
Run 400m

D:
20 push jerk/press 135/95
30 burpees

WhipCON:

Teams of 2:

One person working at a time.

Run 1600m (switching every 400)
Ground 2 overhead x 20 each 75/55
Box jumps 50 total
Walking lunge 100 total
Ground 2 overhead x 20 each 75/55
Box jump 50
Walking lunge 100 total
Run 1600m (switching every 400)

CrossFit Mean Streets
Downtown Los Angeles