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March 2010
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FREE WORKOUT!

1st CrossFit Intro class is free!

Please check out the CrossFit links above so you understand what CrossFit is and fill out the contact form on the Contacts page and come try us out for free!

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.

■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.

■ Regularly learn and play new sports.

-Provided by CrossFit.com

2010 Socal Sectionals WOD #2

Rooftop Death by 10m Run

Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals by CrossFit Again Faster – video [wmv] [mov]

-Burgener Warm Up

3-16-10 WOD: 2010 Socal Sectionals WOD #2

Part 1
4 rounds for time of:
9 Squat Cleans 135 lbs
60 m Run
6 Handstand Push-ups
60 m Run
Post total time.

-The last run of the last round is not needed, your time ends after the 4th set of HSPU

Part 2 -to start exactly 20 minutes after you start part 2

For Time:
30 Hang Power Snatches 95 lbs
30 Pull-up – Chest To Bars
750 m Row

-Scale as needed

CrossFit Mean Streets
Downtown Los Angeles

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Death by 10 Meters -Run

Warm Up:

CrossFit Warm Up —> Up the progression on every exercise

3 rounds
max reps up to 15
-samson stretch (20-30 seconds)
- squat, OHS PVC, Passthrough squat, weighted OHS, Slosh tube OHS, Bongo, indo or BOSU OHS
-Hip Extension, Back Extensions, Hip and Back Extension, or Ext. wheelies,
-ABmat situp, GHD situps, knees to elbows, or Toes to Bar
-pushups, bar dips, ring dips, HSPU, or muscle ups
-pullups, L-sit pullups, or bar muscle ups

WOD 3-15-10

Death By 10 meters -Run

There will be 10 meters marked off.
- the 1st min. you will run 1 10 meter,
- the 2nd min. you will run 2 10 meters (from 1st mark to 2nd and touch down on ground with hand and back to start) and so forth until you cannot complete the appropriate 10 meters in the alloted time.

You must touch the ground with your hand every time you switch directions. The last 10 meters of the round you are not required to touch the ground.

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Caveman 3000 Prototype

WOD 3-11-10

3 rounds for time of:
500 m Row
12 Deadlifts with half your body weight
21 Wall Balls 20 lbs

Have fun!

CrossFit Mean Streets
Downtown LA

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3 tasks

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

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Barefoot Running, Arnold, and Risk

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)

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Being functional all the way through life is important.

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.

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Funday

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

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Filthy Fifty!

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

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2-3-10 Videos!

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

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Row, Burpees, Stairs, Burpees, Stairs, Row

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

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