Category Mean Streets

Basile’s Skills Class has been moved from Thursday to Wed. CFMS Wednesday

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The Skills class is no longer on Thursday night. It will be held today at 7pm, and on Wednesdays from now on.

CrossFit:

Every 3 minutes for 10 rounds:

3 high box jumps (focus is on power, and full range of motion during movement: extending hips) 42/34
5 dips (focus is on quality and tame of motion)
7 Heavy Russian swing starts (focus is on weight: we now have up to 126lbs)
1 Jerk, take from rack (focus is on form) as heavy as you can go. You may increase weight. But a failed rep equals 40 burpees. So do not select a weight that is too heavy.

WhipCON:

For time:
Run 1 mile
Rest 3 minutes
Heavy Dumbbell Squat cleans, 20 reps (should be so heavy that 20 in a row is impossible)
20 Box jump, 24/20
20 Walking lunge steps with 45/25 plate held overhead
20 Box jump, 2420
Heavy Dumbbell Squat cleans, 20 reps
Rest 3 minutes
Run 1 mile

CrossFit Mean Streets
Downtown Los Angeles

21 Day Challenge starting Jan 11th! CFMS Tuesday

Starting Jan 11th will be hoping that everyone who does CrossFit comes every day for 21 days. This will hopefully be a jump start to a new lifestyle for those who are in need.

The 21 days will be programmed with appropriate down days that we work on restorative exercises not damaging ones. Overtraining will not be an issue if you listen to your coaches.

During these 21 days we will not be posting workouts on the WODBLOG. There should be no need to look at the workouts before coming. You are going to do it regardless! This will also prevent any hesitation you will have about coming,… SO we are doing this for you!

To confirm your participation sign up on the whiteboard in the back of the gym. Just put your name up, and initial every day that you come in.

You just need to put your name on the board and come to the gym once each day,… we will take care of you.

PS—> the end of this challenge is the 31st, and a Friday 😉

*Whippers are welcome to do this challenge. But proceed with your own caution. We do not recommend doing whip style workouts everyday for 21 days.

CrossFit:

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate

WhipCON:

Warm UP:

400 M. Run

Then:

3 Rounds

10 Pass Throughs
10 OHS (PVC)
10 Lunges with PVC pipe on back and a twist in the direction of your front leg
5 Inch Worms
10 Hollow rocks

Workout:

A)

3 x Max Effort L sit
10 Pullups in between efforts

B)

5 ROUNDS

50ft duck walk holding KB 53/35
20 Stand Ups
20 Shoulder Bridges
20 knees to elbow

CrossFit Mean Streets
Downtown Los Angeles

Welcome 2014 with a solid plan. CFMS Monday

bridges

By Coach Nina:

Welcome 2014 with a solid plan.

Visualize the best YOU possible. Take steps each day to advance.

I call them microsteps. Instead of overhauling your entire existence or dumping one sector and replacing it with some new untested unknown module, just micro-upgrade every existing element.

In the world of mathematics there are terms like iterate, incremental and margin of error. There are optimization programs that repeatedly recalculate current positioning and determine what is adjacent, which direction is up or down. So in life, in each tiny action and decision we repeatedly make each day, each hour each minute, you have opportunity.

Opportunity:

Making every decision and tiny step just a little better, a tad more efficient, swinging baby steps in your favor. Life is an overwhelming number of variables that most humans are unable to comprehend the true complexity. We like to simplify our daily view, take sides, define ourselves with kindred political groups, religions, dietary preferences, wardrobe choices.

Once a choice is made we might just stick with it to make there be less daily decisions. “Hey yesterday I was a centrist – I think I will do that again today!”

But hidden in all the things we do each day are tiny opportunities to be better, strive higher, live a better quality of life.

So if in the back of your mind those little idea about “I should”, “I could” “What if I?” “Wow, so and so did blah blah blah…”

Just go ahead and do all those tiny baby steps towards incrementally more awesomeness. Being a tiny bit better isn’t as scary or demanding as giant leaps of change and faith, throwing out babies with bath water and cold turkey or pigeon or whatever.

Friends
Food
Exercise
Mood
Money
Schedule
Wardrobe
Housing
Education
Career

Just take your life and SPIN it like the Pundits do towards awesome. It’s like steering a giant glacier of details in the direction that you want. Be honest with yourself and choose where you want to be. Lean and get there.

If it works on radio and in the news, we can do it for ourselves. Sell the best aspects of yourself. Own but minimize your trouble areas. Confronted with a moment of pitching into fear or reaching with hope, choose hope over and over again. There are SO MANY things we are successful at everyday! Walking! Put one foot in front of the other on something where you have been hanging back mentally. Most accomplishments are just like walking. No one cheers our every foot fall….so you wont get applause the entire way from the front door to the car, but it’s still WORTH IT!

So steer your glacier where you choose and make all the details of every day lean and spin the same way. Avoid fighting your own dreams and make 2014 ROCK for you and yours.

CrossFit:

On December 1st you did 1 round of this. Today you will do 3:

(3 rounds)

Run 800m
12 Front squats 165lbs/105
Run 200m
11 Pullups
Run 400m
5 Power Snatches 165/105lbs

WhipCON:

1 min each. For max reps. At the beginning of each station you do 5 situps before doing the movement.
-Start at a Different Station each round.

5 rounds:

-Single Jump Ropes
-Speed Skaters 4ft
-Hold bumper plate over head and High knees
-Light weight KB Turkish Getups
-Light weight KB Windmill (stretch)

CrossFit Mean Streets
Downtown Los Angeles

CFMS Sunday

CrossFit:

A)

Work up to Max Split jerk (off rack)

B)

Every 2 minutes for 12 minutes

2 split jerks with 85% of 1RM established in A)

C)

5 Power Snatches unbroken and touch and go with 80% 1RM Power Snatch
15/10 cal row
rest 5 minutes

WhipCON:

6 rounds for time:
400m plate run 45/25
12 Push Press 95/65
12 SDHP 95/65
12 Box Jump 24/20

CrossFit Mean Streets
Downtown Los Angeles

CFMS Saturday

CrossFit:

5 rounds For Reps

Bodyweight Bench Press
Standups (must be unbroken, any slip up or pause constitutes a break)

WhipCON:

21 Thrusters (95/65)
21 Pullups
15 Thrusters (95/65)
15 Pullups
9 Thrusters (95/65)
9 Pullups
21 Power Cleans (95/65)
21 Burpees
15 Power Cleans (95/65)
15 Burpees
9 Power Cleans (95/65)
9 Burpees

CrossFit Mean Streets
Downtown Los Angeles

CFMS Friday

CrossFit:

EMOM 25

1 pullup
5 thrusters 65/45
4 walking lunges
3 burpees
2 Floor squats
1 pullup

Score is total amount of missed rounds. A missed round is anything short of all completed reps.

WhipCON:

3 rounds:

25 Box jump, 24/20
25 Jumping pull-ups
25 Kettlebell swings 35/26
25 Walking Lunge steps
25 Knees to elbows
25 Push press, 45 pounds
25 Supermans
25 Wall ball shots 20/14
25 Burpees
25 Double unders

CrossFit Mean Streets
Downtown Los Angeles

CFMS Thursday Jan 2nd 2014!

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CrossFit:

A)

Jog 1 mile

-Pace up to you

B)

EMOM 5

hold a bridge for 30 seconds

EMOM 5

Pigeon stretch, switch every 15 seconds

C)

AMRAP 7

3 clean and Jerks 135/95
3 toes to bar
6 clean and jerks
6 toes to bar
9 clean and jerks
9 toes to bar

etc…. until 7 minutes is up

WhipCON:

A)

Every 5 minutes for 4 rounds:

as fast as possible:

10/7 cal row
5 snatches per arm (heavy)
20 air squats
5 burpees

B)

Crunch complex

C)

8 rounds of tabata pushups

CrossFit Mean Streets
Downtown Los Angeles

Schedule for New Years

We will be closed for classes Dec 31st and Jan 1st. We will reopen Jan 2nd for a full schedule.

Open gym at Mean Streets Dec 31st (Tuesday) at noon for those of you who want to come use the gym on your own.

CrossFit Mean Streets
Downtown Los Angeles

CFMS Monday (Last workouts of 2013!)

CrossFit:

A)

For max load:

Hang Power Snatch (lower bar into Back Squat position)
Lunge, Left
Lunge, Right
Heaving Snatch Balance
Overhead Lunge, Left
Overhead Lunge, Right

B)

21-15-9

Push Press 135/95
Box Jump 24/20

C)

EMOM 20

1 or 2 muscle ups

WhipCON:

Eight rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
50 ft carioca x 4

CrossFit Mean Streets
Downtown Los Angeles

CFMS Sunday

CrossFit:

A)

21-15-9

Overhead Squats 95/65
KB Swings 53/35
Double Unders
Run to hydrant and back after each round

B)

Push Press:

Work up to 2RM

C)

9-5-3

Thrusters 165/105
Bar Muscle ups (Or triple the CTB pull-ups)

WhipCON:

50 Wall Balls
Crab Walk 50ft
30 Wall Balls
Crab Walk 50ft
10 Wall Balls
Crab Walk 50ft
Handstand hold 45seconds
Wallball plank push 50ft
50 Air squat box jumps (do a full air squat and come out of it into the jump onto box)

CrossFit Mean Streets
Downtown Los Angeles