Street Smarts

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

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

20140107-173059.jpg

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!:

20140107-171726.jpg

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

20140107-171646.jpg

20140107-171817.jpg

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

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

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. 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

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

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