CrossFit Mean Streets

After Joe gets done sprinting 90 flights of stairs, Ronnie has a little treat for him:

For time:
100 Double Unders

Hang Squat Clean
3-3-3-3-3-3-3

Max Pullups

Record all three scores

CrossFit Mean Streets

Read “Life Value and the Paradoxes of Risk” by Charles S. Sanford, Jr., Terry College of Business, University of Georgia.

Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

Warm Up:
Partner Jumping drills
Pose Running drills

Team WOD 3-9-10

Pair up:
3 rounds:
One person rowing for max meters while the other does
5 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

Because if Tom was in a wheel chair, obese, or had a bad back he probably wouldn’t of been able to defend himself:

We train to be functional. You never know if and when emergency situations could happen. You may have to pull yourself out of a burning car, lift a heavy object off of someone, or defend yourself from the drunk guy on the bus. The better your general physical preparedness is, the better off you will be when something happens that you might need to “fight or flight” (hopefully that earthquake holds off for a little bit longer).

Your virtual objective is to save a child at a top of a mountain. Once you reach your target the mission is done, but it’s a long way to the top. Manage your pace and rest to get it done as quickly as possible:

3-8-10 WOD:
10 rounds:
Run up 9 flights of stairs (elevator down is your rest)

For time.

Warm up:

Jog up the stairs
Jump rope for about 3 minutes
Run on a steep grade for 2 minutes
Row for 1 minute

Loosen up the shoulders with some shoulder mobility drills.

3 rounds:
5 situps
10 squats
15 pullups

WOD:
3 rounds:
25 pushups
100 air squats
35 GHD situps

CrossFit Mean Streets
Downtown LA

WOD:
Filthy Fifty:

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Click Here for Filthy Fifty workout details and videos/articles of all of the movements

On his way up.

Videos from CrossFit Endurance

Skills & Drills [wmv] [mov]

Tabata Treadmill Run [wmv] [mov]

Analogy [wmv] [mov]

Race, Strength & Recovery [wmv] [mov]

Running as a Skill [wmv] [mov]

The Heel Strike [wmv] [mov]

The Endurance Paradigm [wmv] [mov]

Hydration [wmv] [mov]

WOD:

Randy:

75lbs Power Snatches X 75

Rest then

Max Effort
Row 500m

Post WOD:

-1 min overhead hold with the 1 gallon slosh tube
rest
-1 min overhead hold with the 2 gallon slosh tube
rest
Max time overhead hold with 4 gallon slosh tube

3-2-10
WOD:
For Time:
500 m Row
25 Burpees
10 Stair Climbs (up & down)s
25 Burpees
10 Stair Climbs (up & down)s
25 Burpees
500 m Row

WOD:

7 rounds for time of:

7 Power Snatches 95 lbs
7 Snatch Balances 95 lbs
7 Overhead Squats 95 lbs

Warmup: Burgener

Many of you may have heard my thoughts on doctors. For the “most part” they don’t really want to help you get healthier. They really would love for people to stay sick, that way they can keep prescribing medication (to further enhance problems) to keep the paychecks coming in from the pharmaceutical companies. The pharm companies fund the medical schools, and this is how they are taught.

Well I had a realization yesterday, while visiting a 24 hour fitness: Most gyms don’t want to make their clients healthy either. First of all it is in their best interest if you pay for the membership and never come. And for those who do come they are confronted with nothing but useless machines, under qualified trainers, and laughable aerobics classes. This will give the illusion that you are doing work and will quickly lead to a plateau. At which point the client either quits coming to the gym because nothing is returned on their hard work(which is the main goal, sign up members and hope they don’t come), or they BUY SUPPLEMENTS from the gym, because thats what all the posters say on the walls (“Take this to get fit!”…Yippee!). Which are basically free money for the gym. Supplements are super cheap to make and easy to sell to dissatisfied people thinking that it will help with their health. When really the supplements are totally useless, and probably more dysfunctional then optimizing. But hey its all a never ending cycle founded on the fact that either people pay for memberships they don’t use, or load themselves up with these useless powders and potions while the gym owner just laughs his ass off at all the fools paying him for no results….

Check this out! Its Awesome:

At CrossFit Mean Streets it is our job to keep you fit. Your hard work will change your life. Let go of taking the easy route if you want to lead a full, healthy and functional life.

Ronnie Teasdale
CrossFit Mean Streets
Downtown Los Angeles

Warm up:

Skill Work!

-levers
-snatches
-walking on hands
-handstands

WOD:

Row 5k