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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
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12-1-09
Warm Up:
3 rounds:
Jog .15 mile
One set of greatest Stretch in the world
Overhead Squats 10-15
Back ext 10-15
Abmat or GHD situps 10-15
10 Dips/Ring dips, Or regular pushups chest to deck. 10-15
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
These are squat not [...]
Work out your lower body with the foam, and some upper body parts with tennis balls and baseballs.
Do the three rounds of CrossFit warmup. Emphasize strength movements, do more reps than normal (15).
6 rounds:
Row 500 meters
50 double unders
For time.
Substituting Double Unders with Running 400 meters MAY be an option.
When you are done stretch good, and [...]
11-27-09
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
CrossFit Mean Streets
Downtown Los Angeles
11-25-09
Self Myo-fascial release
CrossFit Warm up nice and good.
Deadlift
3-3-3-3-3
or
Deadlift
1-1-1-1-1-1-1
Rest
Then:
For Time:
50 Double Unders
10 Sit-up – Standards
40 Double Unders
20 Sit-up – Standards
30 Double Unders
30 Sit-up – Standards
20 Double Unders
40 Sit-up – Standards
10 Double Unders
50 Sit-up – Standards
CrossFit Mean Streets
Downtown Los Angeles
CrossFit Warmup
Work the next progression of pullups/muscle ups.
Workout:
For Time:
500 m Row
25 Burpees
Stair Climbs (down and up) (10 flights)
25 Burpees
Stair Climbs (down and up) (10 flights)
25 Burpees
500 m Row
CrossFit Mean Streets
Downtown Los Angeles
11-23-09
Warm Up.
Double Under Practice
Jog up the stairs once (just jog, or walk)
CrossFit Warmup
“Randy”
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
WORKOUT:
75# power snatch, 75 [...]
Here are some pretty rad videos. We are all capable of incredible things. Everyone please stay focused on what you want, and it will manifest in your life. Allow yourself to accept the fact that you deserve all you can imagine.
CrossFit Mean Streets
Downtown Los Angeles
Here is Daniel,
First time doing weighted pullups, and he decided to be a badass…WHY?: because he just cant help it.
Daniel 26lbs Kettlebell
So now for the weekend, and rest days. I want to make sure everyone knows to catch up on their sleep. Sleep will reset your hormonal balance and actually help you reduce that [...]
11-20-09
run 5k
CrossFit Mean Streets
Downtown Los Angeles
For Time:
50 Wallballs
50 situps
40 Wallballs
40 situps
30 Wallballs
30 situps
20 Wallballs
20 situps
10 Wallballs
10 situps
CrossFit Mean Streets
Downtown Los Angeles
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