CrossFit Mean Streets

Five Keys to your Fitness Success!


Below you will find information on the keys to success in high performance fitness training. Becoming stronger, faster, more agile, more flexible, and in general more athletic takes dedication, presence of mind, and of course lots and lots of hard work. If you want to become a dominant athlete you [...]

12-14-09

21-15-9

Squat Clean: 135lbs (women: 95lbs)
Ring Dips

CrossFit Mean Streets
Downtown Los Angeles

12-14-09

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Your total is the total of all three exercises.

Read this:

“CrossFit Total“

CrossFit Mean Streets
Downtown Los Angeles

11-10-09

WOD

As many rounds as possible in 20 minutes of:
25 Burpees
15 Body Weight Back Squats

CrossFit Mean Streets
Downtown Los Angeles

10th Flight of stairs with Dumbbells…Way to go Paul!

-Thats a farmers walk up stairs with 30lbs in each hand. More of that to come soon!

Self Myofascial release. If your shoulders are tight make sure to get some therapy done with the tennis ball or baseball. You will need them today

CrossFit Warmup:
Samson Stretch x 30sec
Overhead [...]

12-08-09

Deadlift
3-3-3-3-3

Then rest 5 minutes

Death by 10m -Rowing
row 10m first minute
20m second minute
30m third….. so on until you cannot complete the distance within the minute
Go for total total rounds and total distance.

CrossFit Mean Streets
Downtown Los Angeles

11-7-09

“Cindy”

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

CrossFit Mean Streets
Downtown Los Angeles

Front Squat
3-3-3-3-3

CrossFit Mean Streets
Downtown Los Angeles

12-3-09
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

CrossFit Mean Streets
Downtown Los Angeles

WOD 12-2-09

50 pushups
down 10 flights of stairs
carry up dumbbells 10 flights of stairs 30lbs
50 Dbl Unders
25 kb Dead lifts 53lbs
35 Box Jumps 24in
21 Dumbbell squat cleans 35lbs
Run up to roof, turn left, lunge to end of building and back to stairs, come back down to gym
50 walls balls. (20lbs 10ft)

Keep track of weight used.

CrossFit Mean [...]