CrossFit Mean Streets

Warm UP:

SMR
-feet 2 min
-calves 2 min
-quads, inner and outer at least 2 min each

100 double unders, 1000m row, or .6 mile run

Hip mobility drills

3-31-10 WOD:

5 rounds for time of:
1 Bear Complex 115m/75w lbs (7 cycles without letting go of bar)
21 Push-ups

Post WOD:

Stretch for shoulders
Stretch IT Band
Stretch hamstrings
Stretch quads

Roll out feet again.

You will do what [...]

3-30-10

Pre WOD:

PVC passthrough and shoulder mobility

3 rounds of 10-15 reps per set:
Weighted overhead squat
GHD Raises (wheelies)
Pullups
Ring Dips

WOD:
4 rounds for time of:
50m Walking Lunge
50 Sit-up

Post WOD:

Parallete L-sit for a total of 3:00
-Must hold legs straight and off the ground for a combined total of 3:00

CrossFit Mean Streets
Downtown Los Angeles

WOD: 3-29-10

Total weight used for:

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

CrossFit Mean Streets
Downtown LA

Congrats to Stephanie and Erin who completed the LA Marathon with smiles and no injuries!:

Stephanie and Erin, LA Marathon 3-21-10

WOD 3-26-10:

Run 5K for time.

We will do this at the Cornfield. If you are planning on coming to the gym first then you must be here on time (6:30am, 6:00pm). We are leaving right when [...]

3-24-10 WOD: Fran

21-15-9

Thrusters (95/65)
Pullups

Warm up:

Running Skills/Drills

3 rounds:
-30 Sumo Deadlift High Pull (65/35)
-Alternate Row 500m, Stairs, Run .25 miles

WOD:

8 rounds, 20 seconds on, 10 seconds off of each exercise before moving on to the next exercise

Ring Pullups
Pushups (ring pushups if you can handle it)
Situps
Air Squats

3-23-10

Partner Warm UP:

Get a partner. One person rows while the other person does Barbell Turkish Getups X 10 (55lbsmen/26lbswomen), 5 per arm.

Note the amount rowed and switch. Then compare rowing distance. Whoever does less has to do 1 burpee for every 30 meter difference.

Do three rounds.

WOD: Diane:

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post [...]

This is for all those that need something to read while on the Elliptical Machine!…. Oh wait,… they have TV’s now!

Perception of effort, not muscle fatigue, limits endurance performance

Read “The (Political) Science of Salt” by Gary Taubes, The National Association of Science Writers.

John Sullivan – “The CrossFit Congressman” and “A Vote for [...]

Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals – video [wmv] [mov]

SoCal Sectional Day 2 Highlight Video… [wmv] [mov]

Skill work:
Double under Practice

Rowing stroke rate pacing:
Row 200m at each of these stroke rates:
-27 s/minute
-30 s/ minute
-35 s/minute
and note how each one feels

Overhead Squats:
Do a few warm up sets, Either use your bodyweight or scale [...]

WOD: Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
1 minute rest in between rounds.

CrossFit Mean Streets
Downtown LA