Category Mean Streets

Coaches notes: Proper warm up and the Diagonal Kettlebell swing

I believe that in a class, the warm up is the most important part. This is where humans get better. They come for the workout, that is a minor part of the time spent in class. The rest of the class is time for the coach to work their magic.

Proper Warm Up:

-warm/activate the body and all it’s processes
-teach
-inspire

1.

Sweating is a good thing

Joints that will being used need to be lubricated. You must also take into consideration what the people did the day before.

Through experience the coach can imagine what would need to be done to perform the workout at high intensity.

Prevent injury by being aware of such things as:
tight wrists and ankles may lead to sprained wrists and torn Achilles.

2.

Focus on one or two main points that have the “blow your mind” effect. Try and make them focus entirely on one solid thing, several times during warm up. Build a habit of proper neurological connections, and activation activity.

Coach should be anchoring points covered in your warm up in all sorts of directions, life, wod, walking, posture, comfort, circumstances, alternative movements, not only to the workout they are about to do.

Skilled coaches also back anchor by building a past story of what you are currently coaching and connecting to something the clients may have experienced earlier in their life (punching someone, pushing a car out of a ditch, lifting a grocery bag, sport, sex, other exercise, etc…)

This is not a talent. It is something that a coach will have to presently work on. This will be evident in the stuff taught. The easiest way to coach things is to be presently learning. Taking in information and fusing it what they already know. Taking classes outside of the coach’s expertise is extremely valuable.

3.

Sometimes going from a job, or sleeping, to doing a wod may be tough mentally more than physically. It will be the coaches job to make up the difference in energy.

Group dynamic can be used to help you out. Make positive situations out of a big class or a small class.

————-
Coach Nina Sugamori came up with this Diagonal Ketttlebell Swing. This is an example of a movement that is not in the workout, that she made up, to teach the body how to move and control weight through multiple planes of motion.

Looks super funny and irresponsible. BUT, if you try it you can see the implications of the movement relatively easy. Glute activation, Torso lenthening and control in planes of motion including saggital. I personally love it, and it synergistically works with all the other movement drills we do here.

Inception Team WOD by Ronnie Teasdale of 2011

inception updated wod crossfit ronnie teasdale

Made this workout in 2011. We had an all star cast do it. Since then I got contacted at least every 6 months asking for detail. I hope this video explains it all.

Original whiteboard:

inception ronnie teasdale wod

And Original Post:

THE DEEPEST WOD EVER CREATED: INCEPTION

We will do this workout Thursday night. This is Artwalk (2nd Thursday of the month downtown turns into a mad house) ,… and all year we have been doing lots of working out on Artwalk nights… We usually start warming up around 8:30, and don’t really leave the gym till 1ish in the morning. This week we have an awesome workout that I just made up,… it may literally take forever to do,… but everyone participating is part of a team, and we don’t stop until everyone is saved.

If you are competent in all lifts, and can do most of the body weight movements, then you are invited. If you are a badass from another gym and want to come by then come on.

The WOD is not easy to understand. But I will attempt to explain it as best as possible….. well not really,… I am just going to write,… if you don’t get it then you will have to wait till Thursday night when its explained and done.

The main layer is 150 wallballs. Elite status uses 30lbs for guys and 20 lbs for girls. And we scale down in weight from there.

The object is to complete 150 wallballs.

Elite Status is 30lbs for guys and 20lbs for women

Intermediate to Advanced should use 20-25lbs for guys and 15-20lbs for women

Beginners shouldn’t really do this workout, But if one wants to attempt, they should heavily scale every exercise.

Every time you break though you have to go down a layer and do another workout.

The 150 wallballs are broken up into 3 separate sections:

1-80

81-115

116-149

If you break during any of those zones you will go down into a different layer and do the workouts in those layers. If you break the exercise in the second layer, you will go down to the next layer and so on and so on. When you are down layers of exercise the only way to get out is to complete all the tasks that you are assigned to according to the map. The best way to get out is to do as much as possible unbroken.

Unbroken is defined as completing the single movement until moving on to the next movement.

Layers:

1-80

If you break wallballs from 1-80 then you must do Fran

-If you break Thrusters you do 100 Sledgehammers

–If you break Sledgehammers you run 1/3 of a mile

-If you break Pullups you do Annie

–If you break double unders you do 40 KB swings (53/35)

–If you break Situps you do 30 burpees

81-115

If you break wallballs from 81-115 you do Elizabeth

-If you break cleans you do 21-15-9 KB snatch70/53, and L-sit (seconds)

–If you break snatches row 1500m

–If you break the L-sit do 50 back ext

-If you break ring dips do 2 rope climbs(touch and go, no rest) and 30 ball slams

–If you break rope do a 150ft bear crawl (50ft, there back and there)

–If you break ball slam do 100ft crab walk(50ft there and back)

—If you break either crawl or walk you practice Handstand walking until saved

116-149

If you break wallballs from 116-149 you do 35 snatches (95/65)

-If you break the snactches you do 65 pushups

–If you break the pushups you do body weight yolk walk 100ft holding with your forearms.

Rules:

-Workout is not over until every team member gets out of 150 wallballs (our team will be everyone that participates).

-Once you finish you may go back and save teammates.

-When in someone else’s layer same rules apply, if any ex

For Whom the Kettlebell Tolls.

“For Whom the Kettlebell Tolls”

by Christopher Piñedo 

BeatyKettlebell

Basile Beaty, 27 years old, Beaty like Warren Beaty, as in the outlaw Clyde.

The first time I saw Basile Beaty, I was certain that he was Thor. I was coming to a gym and being trained by fuckin’ Thor, I was sold. He would come in with two giant thunderous dogs or on the lightning of a Harley. He was very real, a product of his ambition and his askew perspective of the world.

How it all began.

“I came here because I saw the kettlebells on the website. There was no other reason I came here. I saw a picture of kettlebells and checked it out. I had never done a fundamentals class. I would just watch Ronnie and Andrea do stuff, and I’d copy them. Soon after I went to Waxman’s and hit Olympic lifting hard.”

BasileBeaty2

Beaty is always stoic. His internal strength has formed into an external Greek-like physique. His education looms around him as he walks through the gym, as though an alchemist forming metal only to lift it.

On competition.

“Before competing I was just happy that I found a community. I don’t know how I feel about competition now. We only do the major competitions, the small ones don’t serve a large purpose anymore but it’s something everyone should do once or twice. My approach is mental. I’ve never been the best physically. When I used to run, it was often that after the first straight away, if someone was behind, they’d give up. After the first straight away I never gave up, even if I was far behind. I’d catch up.”

BasileBeaty3

How do you you balance everything you have going on?

“I came to California as a PhD student. I wasn’t training as much as other competitors. I wasn’t expecting to make regionals my first year. I was training alongside Ryan Fischer when he used to work at Mean Streets, and that helped push me. This quarter is the first time I’ve had the ability to train as much as I’d like to. You learn how to manage time when you do Ivy and 3 sports. My hangout time was talking in the shower for 20 min. I associate this with academics, my approach. You just get better at managing time. When I had to read 1,000 pages a week for my PhD, I wouldn’t stop training.”

What are your expectations going into regionals?

“I never really know how I’m gonna do going into regionals. The workouts always change. Last year I got two top 10 scores and then really bad placements. I can’t necessarily compete with these big guys and heavy weights.”

Where are you at right now with CrossFit and who you are?

“Right now I’m really happy with the amount of time I’m putting into my education, I feel like I’m on the cusp of big things. I like CrossFit because there is a lot of intellect behind it. Kinesthetic awareness. I like regionals because I like competing with the best in the region. I’d love to go on a team, I love that aspect.”

Beaty5

If you could, what would you tell a young Basile walking in to the gym for the first time? Would you yell at him? Would you whisper?

“I wouldn’t yell at him, I’d tell him;

Focus on your weaknesses first.”

You can see in his eyes that his mind runs faster than the world. As though he were the fastest runner there ever was, stuck behind a vast populous of average runners. Continually trying to make way.

I don’t know if CrossFit has Basile’s full attention, I don’t know if anything ever will. His mind in every direction, constantly moving forward in all of them. You couldn’t disrupt his course if you wanted, he’s too busy trying to focus on his weaknesses, in every facet of his life.

Basile Beaty, 27 years old, Beaty like Warren Beaty, as in the outlaw Clyde. CrossFit Mean Streets, Downtown LA.

“The Lioness of DTLA”

Crossfit Mean Streets Amani Floyd
By Christopher Piñedo

Amani Floyd, age 27. SoCal regional competitor. Crossfit Mean Streets of Downtown LA. Full time law student. Dog enthusiast, science fiction reader.

Amani Floyd wears many hats, last year one of those hats placed her 21st at the SoCal regionals. In addition to her 40 hour week in academia, Amani spends up to 20hrs per week training as though the world hadn’t told her to stop.

Just before regionals last year Amani began feeling unusual soreness and pain that she simply attributed to strenuous training. As the pain continued on after regionals she sought to better understand why her body wasn’t healing or operating as it once did. Amani was soon after diagnosed with rheumatoid arthritis, a disease that causes inflation of the joints and surrounding tissue. This was a much different weight she now had pressing overhead.

Amani was quickly faced with the effects of this condition hindering her performance and mental state. The wrists became more and more sore, push-ups became a foot on her back, anything overhead was out. Her gymnastics suffered, handstands became painful. The feet began to swell and wrists ache. When she confided in others with the condition they strongly urged her not to continue on with CrossFit. Fortunately Amani was consoled by a Doctor who assured her that she could, with the right medication, get back to competing. The medication would take over 2 months to get her back to health which forced a leave of absence.

Crossfit Mean Streets Amani Floyd Box

“I had to change the way I view pain. It was no longer the discomfort I was pushing through but the risk of joints deteriorating. I had to listen even closer to my body.”

I ask her what got her through, why come back with such risk and certain pain.

“It’s really important to me, I’ve never been a quitter and I refused to be defined by the condition.”

Crossfit Mean Streets Amani Class

She wasn’t sure she’d make it back to a regional condition, but this season, despite her obstacles, she’s surprised even herself. She said the hard part was dealing with her condition while others were getting better, the competition more steep.

All her life she’s been competing, since middle school she’s been involved in competitive sports. State Champ, all American, 400meter, a runner at heart, competitor to the bone. She continues to press on a quarter mile at a time towards new frontiers of both the physical and mental realms.

“I’m a little crazy. It takes a certain type of personality to do this all the time. The schooling wears me out, but I like being competitive, intellectually and physically. At about 23 or 24 years old a woman has to decide which way they want their life and body to go, I wanted to stay fit, heathy, be mentally balanced, and it may sound shallow, but look good.”

“The quote that constantly goes through my mind is something Ronnie would tell me while training;
‘Stop feeling sorry for yourself.’
It’s simple, but it’s what I needed, and I tell myself that every time things get tough.”

Amani’s current standing in the 2014 Crossfit Open is 41st in Southern California. Going into 14.5 it would be safe to assume that all roads lead to regionals.

Crossfit Mean Streets Amani Handstand

Amani Floyd, age 27. SoCal regional competitor. Crossfit Mean Streets of Downtown LA. Full time law student. Dog enthusiast, science fiction reader.

Last Months Training!

I wasn’t planning on posting this, so the draft is a little rough.

1-11-14

CrossFit:

A)

80 wallballs for time 20/14

B)

Front Squat

3-3-3-3-3

Whip:

2 rounds:

12 jumping air squats
11 double unders
10 ball slams
9 burpee box jumps
8 pistols
7 clapping pushups
6 1 arm db thruster with a switch at top
50m bear crawl x4
4 tuck jumps
3 wall climbs
2 jump to 10 sec isolated pullup hold
800 meter run

11-12-14

CrossFit:

Run 5k

WhipCON:

5 minutes of Cindy:

-5 pullups
-10 pushups
-15 air squats

3 rounds:

1 min at each station max effort with active body
– Air Dyne
– Straight leg lifts (2seconds up, 4 seconds down)
– Row with palms facing up
– Med Ball Thruster throws and fetch (throw as far as you can, run to ball and throw opposite direction)
– slow back extensions
2 min rest

1-13-14 Monday

CrossFit:

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

WhipCON:

Three rounds for time of:

30 Wall ball shots, 20 pound ball
30 KB Sumo deadlift high-pull 53/35
30 Box jump, 24/20″ box
30 Barbell push press 45/35
Row 30 pull sprint
30 Push-ups
30 Back Squats 45/35

1-14-14

CrossFit:

A)

20 seconds of work followed by 40 seconds of rest. Switch exercise each round 12 rounds total (6 each exercise)

-floor squats

-hspu

B)

Back Squat

3-3-3-3

Press

work up to 1RM

WhipCON:

Run 400

60 wall-balls

60 hand release pushups

Run 800

60 wallballs

60 hand release pushups

Run 400

Wednesday 1-15-14

CrossFit:

A) (not scored)

6 sets of speed skater hops for distance. (3 each side)

B)

Broad Jump find max Distance

C)

3 rounds:

50 double unders
20 situps
10 air squats
5 pullups

—> Time limit 5 minutes

D)

Every minute on the minute you must be chin above pullup bar and hold for 10/7 seconds

You will do this until you complete 5 rounds:

15 Power Cleans 75lbs
10 Overhead Squats 75lbs
5 burpees

*it is mandatory to hold chin above bar every minute. If you do not think you can do this for very long, then you need to use lighter weight to make sure you are not working out for long.

Time limit: 15 minutes

WhipCON:

21-18-15-12-9-6-5-4-3-2-1

Toes to bar
Bent over reverse flys (rear delt raises, using scapula via serratus)
2 count seated med ball twists
Shoulder Bridge with a twisting reach behind you

1-16-14

Thursday

CrossFit:

A)

AMRAP 15 minutes for quality:

1 KB turkish get up, stay standing
1 KB windmill, then lower back down to your back
alt each rep

20 seconds rest after AMRAP:

1 min side plank
1 min other side

B)

EMOM 15

-3 Deadlifts at 70%
-3 Parellete Shoot throughs with a pushup (scale can be walk throughs)

C)

5 min AMRAP:

30 double unders
7 DB thrusters 50lbs

WHIPCON:

50 KB Swings
10 Double Unders
5 x (Burpee/Push-up/Jumping-Jack/Sit-up/Handstand)
40 KB Swings
20 Double Unders
5 x (Burpee/Push-up/Jumping-Jack/Sit-up/Handstand)
30 KB Swings
30 Double Unders
5 x (Burpee/Push-up/Jumping-Jack/Sit-up/Handstand)
20 KB Swings
40 Double Unders
5 x (Burpee/Push-up/Jumping-Jack/Sit-up/Handstand)
10 KB Swings
50 Double Unders
5 x (Burpee/Push-up/Jumping-Jack/Sit-up/Handstand)

1-17-14. Friday

A)

Every 2 minutes for 6 rounds:

20 hard strokes on rower

2 strict pull-ups

6 knees to elbows

Rest no longer than 5 minutes:

B)

Pushup ladder

1-2-3-4-5-6-7-8-9

Every dash is a pause at the top of a pushup.

So you pushup, pause for a sec., do 2 push-ups, pause.

Go as far as you can unbroken. Once you break, then rest and finish the rest of ladder however you can.

Rest no longer than 5 minutes

C)

Every 2 minutes for 6 rounds

2 muscle ups

5 overhead squats (work up in weight)

2 high as possible box jumps (step down)

Rest no longer than 5 minutes.

D)

Bench press:

Make sure shoulders are tight.

Sets of 3 until failure. 2 minute rest in between each set

75

85

95

105

115

Etc….

WhipCON:

30 box step overs

20 toes to bar

10 wall walks

60 double unders

40 dumbell push press 50/25lbs

20 lateral push-ups (pushup then move hands and feet laterally, switch directions at 10

90 lunge steps

60 side plank raises (30 each side)

30 weighted abmat sit-ups w/feet anchored

120 sec plank hold

80 foot bear crawl (rig to rig)

40 tuck jumps

1-18-14

CrossFit:

Teams of there. Each person does one station. Keep the same order throughout WOD:

“The seven”

7 rounds:

7 handstand push-ups
7 thrusters 135/95
7 knees to elbows
7 Deadlifts 245/155
7 burpees
7 kb swings
7 pull-ups

WhipCON:

Fight gone bad

1-19-14

CrossFit:

A)

“Marguerita”

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Andres. That is all the working out CF will do.

let people know this before they start. That if they are sore to just go through it as a warm up. And if they want a workout to go through it as fast as possible.

You will then use the rest of class to stretch and roll them out. There is a box with 60ish lacrosse balls in the back by my water jug. Bring it out and use those. But make sure nobody takes a ball, and they are all put back. Please hide the tyedye ones, and don’t let anyone use those,… they are special.

WhipCON:

Run 400m
21 squat cleans 135lbs
21 ring dips
Run 400m
15 squat cleans 135lbs
15 ring dips
Run 400m
9 squat cleans 135lbs
9 ring dips
Run 400m

If you are not familiar with squat cleans or ring dips, you will do

front squats
—> hand release pushups

1-20-14 Monday

CrossFit:

50 C2B Pullups
50 S20 135/95
50 Pistols
50 box jumps 24/20
50 Handstand Pushups

WhipCON:

200 jump rope singles
50 KB taters
40 hanging windshield wipers
30 wallballs
20 knee raises (strict)
10 wallwalks
5 bridge raises (on hands if you can, tabletop if not)
200 jump rope singles
50 KB taters
40 hanging windshield wipers
30 wallballs
20 knee raises (strict)
10 wallwalks
5 bridge raises (on hands if you can, tabletop if not)
200 jump rope singles

1-21-14 Tuesday

CrossFit:

A)

Work up to 1 RM Snatch for today. (full snatch)

B)

Every 2 minutes for 6 rounds:

2 T&G power snatch/or squat snatch with 80% of 1RM (completed today)
2 Overhead Squats

C)

Amanda:

9-7-5

Full Snatch
Muscle up

WhipCON:

800m x 4
3 min rest in between

—>all out efforts

B)

3 rounds:

cossack squat walk 50feet for quality
10 pushups as fast as possible

rest 2 min then:

Plank for 2 min only on one arm and opposite foot. Switch when fatigued on one side.

1-22-14 Wednesday

CrossFit:

Teams of 3

200 wallballs

Every 20 wall balls every person must do a round of cindy (scale this so that it is easy for you)

—>every person must do the rounds of Cindy. You may split up the wall balls however you want

WhipCON:

50 back squats with 45/35lbs
50 pushups
50 grasshoppers
50 front squats with 45/35lbs
50 box jumps
50 kb swings
50 Push Press with 45/35lbs
50 Heels to heaven
Row 300m

1-23-14 Thursday

CrossFit:

21-15-9

DL

Split jerk same weight

400 m run start and in between rounds

5 burpee penalty for setting barbell down during sets

Tabata hollow hold

(8 rds)

STRETCHING and cool down.. Especially focusing on hamstrings and t-spine. Nobody walks out without 10 mins of this because everyone has shit mobility

WhipCON:

Use the 400m out the back door and then around the other block. no figure 8, and no using the regular block.

Carry a 20lbs/14lbs ball 800m

then do this task:

3 rounds:
15 wallballs
15 med ball push press
15 med ball squats

Then lunge length of gym

Rest exactly 2 min
Then lunge length of gym

then do this task:

3 rounds:
15 wallballs
15 med ball push press
15 med ball squats

then Carry a 20lbs/14lbs ball 800m

1-24-14 Friday

CrossFit:

For quality day

A)

Warm Up:

3 rounds

bear crawl 20m

tall box jump x10 (step down)

overhead lunge 10 steps (barbell)

B)

3 rounds:

3 quick: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
10 strict knees to elbows

C)
3 rounds, not for time

bulgarian split squat x8 (stay light)

ring dip/bar dip/strict push up negative x8

AMRAP DU in 1′

WhipCON:

AMRAP 20

5 stand ups
10 med ball twists
15 KB Swings 53/35

1-25-14 Saturday

CrossFit:

7 rounds for time:

5 squat clean thrusters 155/105

10 toes to bar

WhipCON:

A)

EMOM 15

3 burpees

sprint 50ft (walk back)

rest 3 minutes

EMOM 14

3 Push Press with Barbell (with weight on it, off rack)

Carioca sprint 50ft. —> switch directions every round

B)

3 Rounds, must be unbroken :

5 squat clean thrusters 155/105
10 toes to bar

1-26-14 Sunday

CrossFit:

A)

Max Pushups

B)

Max Pullups

C)

Max Box Jumps

D)

Max Back Squat

WhipCON:

2 rounds rest 2 minutes in between amraps:

2 min amrap

10 Situps
10 Pushups

2 min amrap

10 Wall Balls
10 supermans

2 min amrap

10 reverse db flys
10 shoulder bridge thrusts

2 min amrap

10 ball slams
10 box jumps

Run 400m as fast as possible

1-27-14 Monday

CrossFit:

A)

7 Rounds:

Walking lunge with dumbbells 20 steps

10 ground to shoulder Dumbbells, use 1/4 of your body weight for each dumbbell

5 Snatches each arm alternating

—-> If you are scaling let someone who is RXing use Dumbbells, scaling people can use KB’s.

B)

Death By Body Weight Back Squat.

1 the first Min

2 the 2nd minute

Coaches notes for CrossFit:

On Death by do not let them complete a full round at the buzzer and then just quit. Make sure they get reps on the next minute. And not just get a full round plus zero.

WhipCON:

PVC Mile:

Run 400m

25 back squats

25 front squats

25 overhead squats

Run 400m

25 presses

25 push presses

25 push jerks

Run 400m

25 deadlifts

25 sumo deadlift high pulls

25 hang squat cleans

Run 400m

1-28-14

(Repeat from: 1-17-14. Friday)

A)

Every 2 minutes for 6 rounds:

20 hard strokes on rower
2 strict pull-ups
6 knees to elbows

Rest no longer than 5 minutes:

B)

Pushup ladder
1-2-3-4-5-6-7-8-9

Every dash is a pause at the top of a pushup.

So you pushup, pause for a sec., do 2 push-ups, pause.

Go as far as you can unbroken. Once you break, then rest and finish the rest of ladder however you can.

Rest no longer than 5 minutes

C)

Every 2 minutes for 6 rounds

2 muscle ups
5 overhead squats (work up in weight)
2 high as possible box jumps (step down)

Rest no longer than 5 minutes.

D)

Bench press:

Make sure shoulders are tight.

Sets of 3 until failure. 2 minute rest in between each set

75
85
95
105
115
Etc….

WhipCON:

30 box step overs
20 toes to bar
10 wall walks
60 double unders
40 dumbell push press 50/25lbs
20 lateral push-ups (pushup then move hands and feet laterally, switch directions at 10
90 lunge steps
60 side plank raises (30 each side)
30 weighted abmat sit-ups w/feet anchored
120 sec plank hold
80 foot bear crawl (rig to rig)
40 tuck jumps

1-29-14

Wednesday

Run 5k

WhipCON:

Sprint 10 rounds:

10 barbell push presses 75/45

5 burpees

10 barbell Deadlifts with same bar (sumo if you can get people to just use their glutes)

Carioca as fast as possible from front pull-up structure and back.

Rest 90 seconds

1-30-14 Thursday

CrossFit:

2 person team workout:

5 Rounds (115, 75)

5 Power Cleans
5 Front Squats
5 Shoulder to Overhead

The bar is never to rest on the ground. the Power cleans must be touch and go no rest. Bar can be set on ground after 5th round STARTING when one partner is in a plank. Then:

One partner must PLANK while the other partner strips the bar and carries all parts (plates, collars, and barbell) from the front to the inside of the back pull-up structure. (all parts separate, cannot have collars or plates attached to bar.) That partner then planks while the initial planking partner runs to the back grabs all the stuff then brings back up to set up.

Once bar is set back up and off the ground the planking partner can get up:

Then:

5 rounds:

25 deadlifts
15 pull-ups

-As a group. Barbell cannot rest on ground, and must be held up off the ground while one person does pull-ups.

—>Penalty for either dropping or resting bar, or dropping out of plank is 40 sit-ups as a group for each occurrence.

WhipCON:

Run 400m
21 Wallballs
9 Pullups
Run 400m
21 Wallballs
9 Pullups
Run 400m
21 Wallballs
9 Pullups
Run 400m

1-31-14 Friday

CrossFit:

Repeat from: 1-13-14 Monday

A)

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

B)

Max 500m row

Coaches make sure that they are doing proper ring dips (biceps to rings, otherwise they must use bands)

WhipCON:

7 rounds:

7 db thrusters
7 floor squats
7 burpee followed by 2 walking lunges forward
7 side shuffle over bench
7 pullups
7 Barbell hang Power snatches
7 windshield wipers

______________________________

End of Challenge

2-1-14

CrossFit:

A)

10 Min for Quality:

KB Turkish Getup to Windmill, then back down to the floor to finish getup

B)

5 rounds of the following complex:

Barbell upright row x 6
Barbell high pull snatch x 6
Barbell behind the head Thruster x 6 (use front rack if flexibility is an issue)
Barbell behind the head good morning x 6
Barbell bent-over row x 6

-Should be done unbroken, and with weight one can do the entire set with.
-Rest for at least 2 min in between sets

C)

Bridges:

Either 3 sets of 50ft Spider walk (walking in a bridge)

OR

for 5 minutes go 30 sec in a bridge, 30 sec off.

(scale for this is table top instead of bridge)

WhipCON:

Teams of 4:

3 rounds

100 KB Swings 53/35
100 Toes to Bar
3 rope climb (or 5 rope lowers per climb)
40 Pushups (entire team must be planking on hands while a person does pushups)

2-3-14

CrossFit:

Clean & Jerk – 5 x 3+1

Clean Pull – 4 x 3

Back Squat – 5 x 5

WhipCON:

A)

15 minute clock, rotate 3 times:

1 minute of Squats
1 minute of Double-unders
1 minute of Push-ups
1 minute of Superman hold
1 minute of Pull-ups

B)

Max 1000m row

2-4-14

CrossFit:

AMRAP 16

30 burpees with a touch 6in above reach

15 deadlifts

15 toes to bar

WhipCON:

1 min handstand

2 min plank

3 min KB Swings

4 min One arm DB Push Press

5 min walking lunge

6 min Side Plank (40 sec on, 20 sec off, Switch sides each revolution)

5 min Rest

4 min Med Ball Twists

2/5/14

CrossFit:

100 thrusters for time 115lbs/75lbs

Rest 2 min

Then:

RX: 30 hspu for time
Athlete: 30 pull-ups for time
Modified: 30 strict push-ups for time

WhipCON:

A)

Row for 5 min
Rest 1 min
6 rounds of tabata row

B)

3 rounds

Run 400m (back block)
21 ball slams
50ft med ball plank push
Bear crawl 50ft
12 heavy kb Deadlifts

2-6-14

CrossFit:

Coaches: Emphasis tons of mobility before and or after this wod. Do not add strength. Work on flexibility

Buy in: 100 Double unders
21 Pullups
21 KB Swings 70/53
21 Box Jumps 30/24
15 KB Swings 70/53
15 Wall Balls
15 Box Jumps 30/24
9 Pullups
9 KB Swings 70/53
9 Box Jumps 30/24

Buy out: 100 Double unders

WhipCON:

“Barbara”

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 Mins


Repeat All For 5 Rounds

Beginner: 5 rounds with half the reps

Novice: 4 rounds with reps as is.

2-7-14

CrossFit:

A)

In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of V ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of V ups
1 minute of Inverted Burpees

Inverted Burpee = starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.

B)

Strength:

Deadlift:

Take 12 minutes to work up to a 3RM

C)

Find your max length of time you can hang on pull-up structure

WhipCON:

8 rounds each movement then move to next
30 seconds on 30 seconds off:

Burpee Box Jumps
Jump Rope: 10 singles, 10 doubles, 10 singles, 10 doubles etc…
Hollow Rock
High Knees (hands on half wall of whiteboards)
Med Ball Clean
Superman Isolated hold
Med Ball Ab twist (sit with feet up, hold ball with hands, and twist TORSO to move ball from side to side touching on ground,…. do not just simply move your arms)

2-8-14

CrossFit:

3 rounds for time of:

115 pound Power snatch, 21 reps

27 L Pull-ups

55 seated med ball twists 20/14

WhipCON:

A)

4 rounds

Bear Crawl 50ft

20 Ring Rows

20 Press With barbell

10 Push Up into Side Plank

B)

Pick a wallball weight you can achieve 50/40 reps unbroken and go for it

2-9-14

CrossFit:

A)

3 rounds:

15 wallballs
50ft spider walk

B)

max height box jump

C)

Crypt walk

40min amrap

start at 95/65 and increase weight every ten reps 20/10lbs until time fades

WhipCON:

wall ball sprint warmup

B)

100 shoot throughs
EMOM —> 5/3 knees to elbow

2-10-14

CrossFit:

5 rounds for Pain, Rest NONE after cardio component

5rounds:

20/15 cal air dyne followed immediately by max pull-ups

5 rounds of pushups
20/15 cal row followed immediately by max pushups (no thighs on ground is RX)

WhipCON:

A)

3 rounds no rest:

15 rear delt raises with dumbbells
16 jumping lunges

rest 2 minutes

B)
3 rounds
10 Scapula raises on Pullup bar (start tilting to lever for advanced people)
10each – 1 legged Bridge (shoulders on bench, foot on the ground. and hold for 2 seconds, make sure to posturally rotate hips

B)

EMOM 15

5 Dumbbell thrusters as heavy as possible

C)

Side plank on elbow and foot with legs spread open (foot that is not on bottom is Abducted and open, using glutes and abs to support not IT)

30 sec each, 30 sec rest, 30 sec each

2-11-14

CrossFit:

A)

AMRAP 10:

5 inverted burpees
10 1 legged box jumps 24/20 (SCALE DOWN, with plates if necessary)
15 unbroken double unders (scale down to broken, or attempts, no singles)

B)

Bar must be unranked exactly 45 seconds after wod is complete.

20 back squats

your attempted weight and if you hit it or not will be your score.

WhipCON:

6 rounds:

30 sec wall squat hold (squat with back against wall, 90 degree hips, knees, ankles)
50ft pushup crawl (http://www.youtube.com/watch?v=T_SipcBZX5k)
3 cartwheels each side
10 Vups
5 floor squats
10 Alt db snatch

2-12-14

CrossFit:

A)

Overhead Squat 3-3-3

B)

11.4:

AMRAP 10 minutes

60 Bar Facing Burpees (we will be using Paralletes)

30 Overhead Squats 90/120

10 Ring Muscle Ups

Score is 10 minutes, and then a second score for the total time to complete one round if didnt complete in 10 minutes

WhipCON:

6 rounds for time:

100 single skips

20 alt one arm kb swings

10 box dips

50ft carioca sprint

stop oneself, then go 50ft Carioca in the other direction

rest 90sec

(at the 60sec mark of your rest perform 3 box jumps as high as you can)

2-13-14

CrossFit:

3 rounds for time:

21 push press 115/75
3 rope climbs
10 hollow rocks
27 V ups

SMILEY STREETS CROSSFIT:

21 push press 115/75
10 tire flips one round/ 2 down and backs with prowler one round/ farmers carry down back and down back one round 50/35kb
10 hollow rocks
27 V ups

have different groups of people start on different “2nd exercise”. in a big class

WhipCON:

3 rounds for reps. one min at each station

fight gone bad style

wallballs
KB Sumo Deadlift high pulls
Dumbbell push press
box step ups 30/24
Row for calories (double unders at smiley)
rest

2-14-14

CrossFit:

A)

5 Min EMOM:

As heavy as possible:

1 Clean
3 Front Squats

3 Rounds for Time:

10 strict pullups
40 russian KB swings 70/53

WHipCON:

2 person team

2000m row (switch every 500m)(or 1600m run at smiley)

200 Double Unders

175 Air Squats

150 Box Jumps @ 24/20 with partners alternating

125 Dumbbell snatches @ 55/35 with alternating hands

100 Toes To Bar

2-15-14

CrossFit:

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

WhipCON

5 rounds:

10 thrusters 96/65
10 ring pushups
10 power cleans
10 ring pushups

2-16-14

CROSSFIT

A) 3min
10 burpee HSPU
10 knees to elbow
Remaining time lunges(count)

B) 8×1
Split jerk

C) 3 Rounds fast as possible

5 Dead lifts 205#
10 pistols
25ft Handstand walk
Score: 2:31

D) Max bar dips

WHIP
2 Rounds
20 wall balls
Karaoke 100ft over and back
Run 100m
10 pull ups
20 KB swings
Then 2 rounds
10 WB
Karaoke 100ft over and back
Run 100m
5 pull
10 KB

2-17-14

CrossFit:

*30 Overhead Barbell Lunges
50 Box Jumps (24/20)
*30 Sumo Deadlift High Pulls
40 Pistols
*30 Hang Power Snatches
30 Kettlebell Swings (70/53)
*30 Power Cleans
20 Burpees
*30 Push Press
10 HSPU

*10 Double Under PENALTY every time you break

-Pick your weight on the Barbell, use the same weight throughout the entire WOD.

WhipCON:

2 rounds:

12 jumping air squats
11 double unders
10 ball slams
9 burpee box jumps
8 pistols
7 clapping pushups
6 1 arm db thruster with a switch at top
50m bear crawl x4
4 tuck jumps
3 wall climbs
2 jump to 10 sec isolated pullup hold
400 meter run

2-18-14

CrossFit:

Death by “Deadlift/Toes to bar” ——> you choose weight. If bar is dropped you do 2burpees before moving to toes to bar. Deadlifts on odd minutes, toes to bar on even minutes.

—if toes to bar are too much, for people to do have them do leg raises

B)

1RM Max Effort Muscle ups (or pull-ups for scale)

immediately when done just straight off and get in rower and row a max 500m.

WhipCON:

10-9-8-7-6-5-4-3-2-1

dumbbell bench press
pullups
wallballs
lying windshield wiper per side
—>after each round spider walk 25ft/crab walk 50ft

2-19-14

CrossFit:

A)

Strength:

Press
3-3-3

B)

21-15-9

Clean and Jerks (use heaviest weight you can do 21 set unbroken, if you break you must start over)
Ring Dips

—>you may rest bar on shoulders in front rack. Absolutely do not rest on the ground, or regrip on ground, must touch and go. Can not rest in hips either

WHipCON

6 rounds for time of:

400m run back block
11 reps strict pullup or ring rows or burpees
11 Walking lunge steps, carrying 35/20 kbs or dumbbells in each hand
11 Handstand pushups (scale is bar dips, strict)

2-20-14

CrossFit:

5 rounds:

Max unbroken Squat Snatch with 70% of 1RM, Then take off 20lbs (if you are using over 74lbs, just take off 10lbs if not) and Perform 3 unbroken squat snatches.

Run 150m as fast as possible (through gym, out back door, right, right into parking lot, through parking lot, right, then back in gym door.

Handstand walk 25ft

rest 90sec

WhipCON:

A)

3 rounds:

1min: Battle rope (one person on each side thrusting it up and down with hips)

1min: Jump Rope

1min: KB Swings

1min: rest

B)

2 rounds, rest as needed:

5 Dumbbell thrusters

20/15cal airdyne sprint ( ——>Smiley Streets: 25/15 knees to elbows)

5 dumbbell thrusters

2-21-14

CrossFit:

A) (not scored)

EMOM 6
6 sets of speed skater hops for distance. (3 each side)
For rest of minute: stretch

B)

3 rounds:

50 double unders
20 situps
10 air squats
5 pullups

C)

Max distance: Broad Jump

D)

Every minute on the minute you must be chin above pullup bar and hold for 10/7 seconds

You will do this until you complete 5 rounds:

15 Power Cleans 75/55
10 Overhead Squats
5 burpees

*it is mandatory to hold chin above bar every minute. If you do not think you can do this for very long, then you need to use lighter weight to make sure you are not working out for long.

WhipCON:

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

Heels to Mutha F’n High Heavens
Bent over reverse flys (rear delt raises, using scapula via serratus)

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

2 count seated med ball twists
Shoulder Bridge with a twisting reach behind you

2-22-14

CrossFit:

“THE FUN ZONE” 35 min AMRAP
1 x100m SPRINT
2 Extreme Burpees
3 Bar muscle ups
4 x 50 feet Bear Crawl with DB’s
5 Squat Clean (155/105)
6 Pistols
7 C2B pullups
8 DB Clean and Jerk (GtoOH) (45/30)
9 feet Hand Stand walk
10 sec L sit hold
50 Dus

5 Rounds:

25 alt one arm kb swings
10 1 ringed ring row in a low supine position (lower ring toward ground) -hold ring with both hands and make it touch your chest
20 grasshoppers
10 dumbbell thrusters

and

7 min AMRAP:

INTRO WOD:

7 thrusters (45/35)
7 burpees

2-23-14

A)

Max meters for 50pulls on rower
4 rowers (3 gray and one in
Back)

B)

1RM snatch (squat)

C)

At 70% do emom hang squat snatch x 7min

On 8th minute go into 2 min AMRAP of burpees

Standard: feet kick up onto a 4inch plate and then you also jump and touch something 6in above reach.

Every snatch failed
I’m EMoM makes you start burpees 10 sec earlier. And don’t count untill 8th minute

C)

3 person group:

Row 2400m

90clean and jerks 135/95

2-24-14

CrossFit:

warm up:

EMOM 21

1st-4th-7th etc…minute Row 20/15cal
2nd etc spread leg nose to ground hamstring
3rd etc bridge 30 sec

wod:

AMRAP 7

10 C2B Pullups
10 Wallballs 10ft, 30lbs

B)

4 rounds

run 400m
10 one arm DB alt split jerks 55lbs
10 one arm DB alt split jerks 55lbs
20 DB Snatches
10 burpees with 6in touch

2-25-14

CrossFit:

A)

7 sets of this including warm up sets (empty barbell, people are gonna have to go lighter than they expect on this):

Hip Bang High Pull from Hang
Hang Muscle Snatch
Klokov Press
Overhead Squat Down
Snatch Grip Sots Press
Overhead Squat Up

as seen here: http://www.allthingsgym.com/dmitry-klokov-complex-for-a-good-snatch/

B)

Snatch Pull

3-3-3 = this should not take more than 5 min, explain it, then have them do 3 sets with 90sec rest

C)

4 rounds:

10 box jump overs 24/20
10 Hanging Windshield Wipers

then:
30 muscle ups (scale (10 stand ups, 20 dips) x2
30 box jumps

WhipCON:

A)

EMOM 10

30 sec shoulder bridge to 50ft sprint (make sure everyone is lectured about driving with the back of their upper legs not shoving their calves into ground)

B)

5 rounds:

20 grasshoppers (emphasizing stretch)
50 ft carioca and back

C)

Partner drill

stand 30-50ft away from partner.

Soccer ball throw a light med ball to your partner and do a burpee or floor squat. Make sure to do quick before ball arrives back at you fro partner

4 sets of 12 throws each. Rest as needed

2-26-14

CrossFit:

AMRAP 20

5 KB Snatches per arm 70/53
10 handstand pushups
15 body weight back squats

WhipCON:

50 pushups
Run down alley (right out door) with med ball above head. No forward motion unless ball is above head. turn left, ball can be lowered. and finish block, and come back in back door
50 Dbl Unders
25 kb Dead lifts 53lbs
35 Box Jumps 24in
21 Dumbbell squat cleans 35lbs
Run down alley (right out door) with med ball above head. No forward motion unless ball is above head. turn left, ball can be lowered. and finish block, and come back in back door
50 walls balls. (20lbs 10ft)

2-27-14

CrossFit:

A:

1rm power snatch

B:

Max knees to elbows (go 97%, do not do that extra rep that puts your grip at risk of letting go)

Followed immediately by 15 burpees as fast as possible

WhipCON:

10-9-8-7-6-5-4-3-2-1

Pull-ups

Pushups

Sit-ups

Squats

Kb swings

Walking lunges

Hollow rocks

2-28-14

CrossFit:

A)

Deadlift

3-3-3-3-3

B)

Complete as many rounds reps as possible in 15 minutes of
9 Deadlifts, 155/100
12 Push-ups
15 Box Jumps, 24/20

WhipCON:

AMRAP 15

Bear Crawl 50 ft
10 DB Clean and Jerks
15 Box Jump

Rest 3 min

50 KB Russian Swings (try for heaviest unbroken)

Rest 2 min

Lsit 20 sec on 20 sec off for 5 rounds

21 day Challenge starts tomorrow! CFMS Friday

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We will not be posting workouts on Blog for the next 21 days. Sign up at the gym to commit yourself to this!

CrossFit:

A)

Randy

75 Power Snatches 75/55lbs

Every minute on the minute do 5 burps

B)

100 pushups for time

WhipCON:

A)

Helen:

3 rounds:

run 400m
21 kb swings 53lbs
12 pullups

B)

40 Supermans
40 GrassHoppers (each side)
40 Jump And Touches (12″)
40 Lunges
40 Box Jumps (24/20″)
20 Handstand Push-ups
20 Toes-to-Bars
20 Clapping Push-ups
20 Pull-ups
20 Burpees

CrossFit Mean Streets
Downtown Los Angeles

Ronnie to head coach the “PR in Pardise” Stayfit tour to Belize at the end of June! CFMS Thursday

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I am really excited to being going to Belize with a group of people who are eager to have fun and stayfit while doing it! I am going to be head coach on a Stayfit tour to the ocean side of Belize.

This is basically a vacation where your workouts, fun, friends, and locals to take you to the best spots are taken care of for you. More info is here:

This is the resort we are staying at, and its included in the price!:

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And I will be hosting daily movement, inspiration, education, and motivation at CrossFit CFS. And this gym is sick! right on the beach!:

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This is going to be such a fun time. To sign up you just need to leave a deposit. You may also email Stayfittravel@gmail.com for more details.

Website: Stayfit-travel.com

CrossFit:

A)

21-15-9

Back squats 155/105
One legged burpee (stand, kick back, stand up and jump, clap, and land all need to be one foot. Then alternate)

B)

8 rounds of tabata

-side shuffle 20ft with hand touch down each side

WhipCON:

EMOM 5

5 Stationary jumps as high as possible (no box), soon as you land the 5th time go right into a 50ft sprint

On every even minute for 16 minutes: Sprint 15 pulls on the rowing machine

On every odd minute: 6 Pushups with elbow touch (pushup, when coming up right knee touches right elbow, and repeat on other side) 3 each side.

straight into:

EMOM 5

5 Stationary jumps as high as possible (no box), soon as you land the 5th time go right into a 50ft sprint

4 min rest:

AMRAP 3 min:

6 situps
9 squats

rest 2 min:

AMRAP 2:

Jumprope singles

Rest 1 min

8 rounds of Tabata Pushups

CrossFit Mean Streets
Downtown Los Angeles