CrossFit Mean Streets

Reading:

The Protein Debate

-A debate between Loren Cordain, PHD, auhor of The Paleo Diet, and T. Colin Campbell, PHD, author of The China Study.

2-1-10

Warm up:

3 rounds
10 Overhead squats (choose a moderate weight, but heavier than PVC)
10 Pullups
10 knees to Elbows
10 handstand pushups/ regular chest to deck pushups
10 steps walking lunge

WOD:

Max Efforts, all out sprints

-10 [...]

Let your so called “excuses” go

1-29-10

Warm Up:
Double Under practice:
-An easy way to “get” double unders:

1st day time yourself doing 10 double unders
2nd day time yourself doing 2 double unders in a row, ten times
3rd day time yourself doing 3 double unders in a row, ten times
4th day time yourself doing 4 double unders [...]

EVERYBODY THIS IS A MUST READ: Defying our evolutionary heritage

Warm up

Hip mobility drills

3 rounds
25sec of PVC shoulder pass throughs
5-10 Overhead squats with Slosh tube (or 10-15 with PVC pipe
10-15 Back Extensions
10-15 GHD situps
10-15 Pullups
10-15 Dips

WOD: Nancy

Five rounds of:

400 meter run
95 pound Overhead squat, 15 reps

CrossFit Mean Streets
Downtown LA

More info on how our government scammed everybody out of good health: here

Warm up:

Running (pose) skills and drills
5 Turkish getups per arm
Burgener Warm up
Hip mobility

Workout:

CrossFit Mean Streets Baseline:

Up 10 flight of Stairs
40 squats
30 situps
20 pushups
10 burpees

Rest at least 5 minutes

Clean & Jerk
1-1-1-1-1-1-1

CrossFit vid on Clean and Jerk,… with Sage: Clean with [...]

Warm up:

-Burgener Warm Up

-Skill transfer exercises for the Snatch

- Practice walking on hands

WOD

Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

Warm Up needs to be quick because this workout will take the whole hour. So everyone get here on time.

Warm up:

Run the ten flights of stairs once. Pace yourself at half your max speed.
12 pushups
12 ghd situps
12 Back extensions
10 double unders if you don’t “have” them. 50 if you do.
15 overhead squats with pvc
Hip mobility [...]

1-22-10
Warm up: Hip mobility drills

WOD
4 rounds for time of:
20 Overhead Squats 95/65 lbs
20 GHD Sit-ups
20 Double Unders
20 Sumo Deadlift High-pulls 95/65 lbs

Check out two PR’s +30 for Justin and +35 for Joe. These were done after a 5k [...]

Warm UP.

10 minute handstand progressions
20 GHD situps
20 BACK extensions
Double under practice

WOD 1-21-10

Row 5k For Time

CrossFit Mean Streets
Downtown Los Angeles

1-20-10

Warm Up:

Barefoot jump rope for 5-8 minutes

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the [...]