Category Smiley Streets

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

EMOM 5

3 box jumps (36/30)
Three shuttle runs 50ft (there, back, there)

Rest 1 min

EMOM 5

2 Deadlifts at 70% of 1rm –> make no noise on ground, be soft, no dropping or going down fast
18 lumping lunges

Rest 1 min

EMOM 5

3 box jumps (36/30)
Three shuttle runs 50ft (there, back, there)

Rest 1 min

EMOM 5

2 squat cleans at 80% 1RM
4 medball shotput throws (throw like a shot-put, then run to ball and throw back with other arm)–>use your hips

CrossFit Smiley Streets
Downtown Los Angeles

Schedule changes! CFSS Wendesday

Wednesday nights at smiley streets class will be hosting intro classes at 7:30pm from now on. This will take the place of the CrossFit class that used to be in this slot. To make up for this: We will also be adding a weekend classes!

Both an intro class at 1:15pm, and a CrossFit class at 2:15pm on Sunday.

CrossFit:

Pushing Nate

Med Ball Plank Push 15ft (one rafter section)
2 muscle ups
4 Handstand Pushups
8 KB Swings 70/53

CrossFit Smiley Streets
Downtown Los Angeles

21 Day Challenge starting Jan 11th! CFSS 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 😉

CrossFit:

A)

3 weighted pushups (plate on back)

work up to heaviest weight possible

B)

4 rounds

Run 400m
10 lying windshield wipers
10 Burpee box jump overs

C)

Plank 2 min
1 min res
Hollow 90sec
1 min rest
Hollow 60 seconds
1 min res
hollow 30 seconds

CrossFit Smiley Streets
Downtown Los Angeles

Welcome 2014 with a solid plan.

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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:

Buy in: 30 pistols for quality

Then:

AMRAP 13:

3-6-9-12-15-18-21 etc…

OHS 115lbs
Push Press 115lbs
10 ball slams 20/14

Buy out: 30 pistols for quality

CrossFit Smiley Streets
Downtown Los Angeles

CFSS Friday

CrossFit:

A)

Push Jerk

5-5-5-5-5

B)

KB Swing

3 rounds:

1 min on 1 min off

–>pick a weight you can do for entire minute

C)

5 rounds:

5 deadlifts 155/105
4 Hang Power Cleans
3 Front Squats

CrossFit Smiley Streets
Downtown Los Angeles

CFSS Thursday Jan 2nd 2014!

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CrossFit:

20-15-10-5

Thursters 95/65
Pullups
Box Jumps
Pushups
Carioca from garage door to garage door and back after each round

CrossFit Smiley Streets
Downtown Los Angeles

CFSS Friday

CrossFit:

3 rounds

3 Pull-ups
6 Squat tuck-jumps
9 Burpees
12 Push-ups
15 Speed Skaters (each side)
18 Mountain climbers (4count = 1 rep)
21 Prisoner squats (air squats with hands laced behind head)

CrossFit Smiley Streets
Downtown Los Angeles

CFSS Thursday

CrossFit:

Run 800 meters
30 Back squats 135/95
30 Shoulder to overhead 135/95
Run 800 meters
20 Back squats
20 Shoulder to overhead
Run 800 meters
10 Back squats
10 Shoulder to Overhead

CrossFit Smiley Streets
Downtown Los Angeles

CFSS Wednesday and Holiday Schedule

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Holiday Schedule:

VERY IMPORTANT. Smiley Streets will be closed from the 23rd to the 1st. However you are able to take classes 2 miles away at CrossFit Mean Streets:

265 S Main St
Los Angeles CA 90012

There are more classes here. WhipCON is a conditioning type workout. And CrossFit is CrossFit. If you are coming for your first few times please attend a Whip class. Ronnie will most likely be here.

Monday the 23rd:

6am CrossFit
7am WhipCON
4:30 CrossFit
6pm WhipCON
7pm CrossFit

Tuesday the 24th:

9am Class

Wed the 25th

No Classes

Thursday the 26th

6am CrossFit
7am WhipCON
4:30 CrossFit
6pm WhipCON
7pm CrossFit

Friday the 27th

6am CrossFit
7am WhipCON
4:30 CrossFit
6pm WhipCON
7pm CrossFit

Saturday the 28th:
(notice the change of hours:)
9am CrossFit
10am WhipCON
11am CrossFit

Sunday the 29th
(regular)
10am CrossFit
11:30 WhipCON

Monday the 30th

6am CrossFit
7am WhipCON
4:30 CrossFit
6pm WhipCON
7pm CrossFit

Tuesday the 31st

Closed

Wednesday the 1st

Closed

CrossFit:

A)

Skill – Kipping

B)

Strength – EMOM for 7 Minutes perform 4 strict pullups

C)

For Time:

3 Rounds
21 KB Swings 53/35 Russian
21 T2B

Cash out

5 Rounds
50′ Bearcrawl
10 Ball Slams 20/14

CrossFit Smiley Streets
Downtown Los Angeles

CFSS Tuesday

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50 POWER SNATCH (75/55)
50 BURPEE
25 POWER CLEAN
25 WALL BALL

CrossFit Smiley Streets
Downtown Los Angeles