Archive for October, 2013

Friday

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CrossFit:

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)

CrossFit Smiley Streets
Downtown Los Angeles

Friday

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CrossFit:

Teams of Two complete the following for time:

800m run

4 rounds of
10 handstand push ups
10 deadlifts 225/155
10 C2B pull ups

800m run

Runs to be done together. Reps can be as broken as you like

WhipCON:

A)

50 double unders
20 push ups
20 pull ups
20 ring dips
20 sit ups
20 back extensions

B)

4 rounds:

Plank 50 sec
Row 50sec —> first 20 sec slow, speed up a little for 15 sec, sprint 15 sec

-take 10 sec to transition

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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CrossFit:

3 min of plank
50 wallballs 12ft/10ft (20/14)
2 min of plank
35 wallballs
1 min of plank
20 wallballs

*RX is plank unbroken

CrossFit Smiley Streets
Downtown Los Angeles

Thursday

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-nobody should ever, ever being throwing wallballs onto the mural.

CrossFit:

AMRAP in 3 min

10 Squat snatches 95/65
10 Pull ups

rest 1min

AMRAP in 3min

10 Power Cleans 95/65
10 Burpees

rest 1min

AMRAP in 3min

10 Jerks 95/65
10 Box Jumps 24/20″

B)

Back Squat

2-2-2-2-2-2-2

Supersetted with:

One step box jump (take one step then box jump)

2-1-2-1-2-1-2

WhipCON:

Teams of 3:

9 rounds:

7 wallballs
7 KB Swings
7 KB Figure 8 through legs
7 stand ups
7 hand release pushups
7 Turkish Getups
7 One arm ring rows per arm (twist out and back in at the bottom)
400m run

Switch people each exercise. Stay in the same order the entire workout. Only one person runs the 400m each round.

CrossFit Mean Streets
Downtown Los Angeles

CrossFit for High School Athletes Los Angeles

CrossFit for High School Athletes Los Angeles

The benefit of CrossFit is apparent and the sport is booming and high school athletes are getting left in the dust. Its time for you to come visit our CrossFit Downtown Los Angeles locations immediately because if you are a hight school athlete we will show you why CrossFit for high school athletes is a must. That’s the big question of the day. People have watched the CrossFit games on TV and suddenly they think they can’t do that and since they think that…they then come up with excuse why people should not do it because they are fearful of trying it themselves. CrossFit is meant for every person on the planet because every workout can be scaled, or adjusted, to the person’s individual ability. But this articles is not about every person on the planet its about those special kids who are high school athletes who want to excel on the field and/or court.

crossfit locations

CrossFit Increases The Number High School Athletes Strength

High school athletes and steroids is not what we preach. We believe that as a CrossFit athlete with proper diet and correct supplementation new levels can be reached because CrossFit offers more than increased core strength, increased body strength, increased mobility and increased stamina. The sport of fitness does more than the amazing aspects that we just listed. CrossFit for high school athletes will dwarf all other workout regiments out there who try to compete. Does CrossFit Get You Ripped…hell yeaahh!! Most people who do CrossFit are pleasantly surprised by the body that they develop. You will develop bigger stronger quicker muscles from our daily WOD programming. Crossfit for high school athletes is incomparable to old school training methods.

CrossFit For High School Athletes Get That Mental Edge

So I want to share with you the priceless gift that CrossFit for high school athletes Downtown LA offers the local high school athletes. This priceless gift is mental toughness!! That’s right in a country full of entitled kids who believe they deserve everything just because they do, the rarity of an athlete who is willing to work hard for what they want and able to tough out the ups and downs of life CrossFit will give you that. With so many high school athletes grades slipping because they are not mentally tough enough or too lazy to take care of business in the classroom. Once you begin with us everything in your life will improve because you will be transformed into a new person who can kick ass at whatever task is in front of them.

What’s The Typical High School Athletes Diet

You know the typical high school athletes diet is very poor, but with our training and meal plan education we help those athletes who want to take their skills to the next level of fitness. Now just think how you will preform on the field/court when you are mentally tougher, physically stronger, have more stamina and better nutrition you just became better than your competition who has only been lifting weights the old fashioned way. Just think of how much more attention you will be getting from recruiters and reporters when you are outperforming everyone on the field/court. Many high school athletes going pro is a dream that many hold in their minds or some want to get a college scholarship because they want to have the college experience for FREE!! When you adapt this way of life you will see a change in what you eat because CrossFit eat to perform to their max full potential. Crossfit for high school athletes is the new wave of training.

High School Athletes Grades Road Block to Greatness

So many high athletes grades steal their dreams from them. I feel this happens because although a coach wants you out on the field the old school way of sports coaching is not enough. CrossFit will also prepare you for class and life, because its real and always changing and keeps you in a space of constantly learning. AND guess what??? That is exactly what school is so when you apply what you learn in CrossFit to school and your sports career you are light years ahead of the other athletes.

CrossFit For High School Athletes Is A Necessity!

Now here is the best part of it all, being a student you pay less than regular members and we will help you get started with 7 DAYS FREE!! Don’t wait any longer come down and see why CrossFit for high school athletes is a necessity for you.

CrossFit Smiley Streets @

Los Angeles Health & Fitness

1377 S. Flower St
Los Angeles,
CA
90015

(213) 973-2695

Crossfit for high school athletes is what every serious athlete needs to be doing NOW!.

Wednesday

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CrossFit:

Five rounds for time of:
8 Split cleans 135/95
16 Pull-ups

CrossFit Smiley Streets
Downtown Los Angeles

Wednesday

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CrossFit:
Warm up:

one mile run around the gym any direction and look for Coach Jenna’s dog.

A)

AMRAP 10

10 Hang Squat Cleans (95/65)
5 lunge Steps holding a dumbbell extended overhead with right arm 50/35
5 lunge Steps holding a dumbbell extended overhead with left arm 50/35

B)

5 x 3(Power Snatch to Snatch Balance to Overhead Squat)

Supersetted with:

Knee jumps for height:

2-1-2-1-2

WhipCON:

Warm up:

one mile run around the gym any direction and look for Coach Jenna’s dog

Perform each round as fast as possible and then rest precisely 2 minutes in between each round

4 rounds of:

10 burpees
30 squats
40 Grasshoppers
50 Med Ball(or any weighted item) Twists
Shuttle Run in Alley: Run to gate opening and back, to first gate end and back, to end of first building at back.
Rest 2 min

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:

A)

5min: Stetch wrists and lats and legs to prep for handstands

Work on handstands/hspu/planches/pressups/straddles on paralletes for 10 minutes

B)

6 rounds

6 Alternating one handed cartwheels (do one, turn around and do other side Scale to 2 hands if needed)
Airdyne/row sprint 20 seconds
Rest 30 seconds

C)

3 rounds:

Run 200m
6 muscle up starts (hang from rings, kip up over rings, and don’t press up. Just get on top of rings and that is the rep)
5 one arm push press
5 one arm push press on other arm

–> push Press weight goes up each round (40-45-55 for ladies) (50-60-70 for men)

WhipCON:

EMOM 10

Seated in a V throw a med ball up about 5 ft and catch 10 times

EMOM 3

Lunge Stretch 20 seconds right leg
10 seconds to transition
Lunge Stretch 20 seconds left leg
10 seconds to transition

EMOM 10

5 burpees
take remainder of time till the 45 second mark to do double unders or single jump ropes
rest 15 seconds

EMOM 5

Side plank on hand right side 20 seconds
10 seconds to transition
Side plank on hand left side 20 seconds
10 seconds to transition

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:

A)

2 min AMRAP:

2 Burpees
4 walking lunges(knee to ground and to full extension at top)

rest 2 min

3 min AMRAP:

4 Hanging Windshield wipers (get torso parallel to ground if possible)
4 Windmills 53/35

8 minutes to warm up Power Cleans and jerks then:

10 Min EMOM

2 Power Cleans
1 Split Jerk

(use around 75% of 1RM jerk)

CrossFit Smiley Streets
Downtown Los Angeles

Monday

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CrossFit:

A) Not For Time:

2 Rounds

Max Effort Reverse Strict Pull Ups
60 Sec Plank Holds
25 Double Unders

B) Over Head Squat

3-3-3-3-3

C) For Time
50 Wall Balls (RX20/14)
200m Run
10 burpees
20 DB Snatches 80/50

WhipCON:

Tabata:

8 rounds: Push Ups
8 rounds: Sit Ups
8 rounds: Wall Balls 20#/14#
8 rounds: Curls 65#/45#

30 seconds rest in between stations

CrossFit Mean Streets
Downtown Los Angeles