CrossFit Mean Streets

Warm Up:

-Double under practice. 5 min.

-7 wall walks down to a bridge, do with a partner spotting you.

-3 min of switching back and forth between:
-Hollow rock
-Holding superman

-Self Myofascial Release

WOD:

7 Rounds For Time:
7 Unbroken Hang Squat Cleans
7 Unbroken Handstand Push ups
( Hang Squat Clean weight starts at 95llbs/55lbs, add 10lbs per round “95lbs 1st round, 105lbs [...]

3-14-10 WOD:

Run down the stairs and up the stairs X 2
21 GHD Sit-ups
21 Back Extensions
15 GHD Sit-ups
15 Back Extensions
9 GHD Sit-ups
9 Back Extensions

-Before or after the WOD:

Snatch Balance:
1-1-1-1-1-1-1

Some links from some Friend’s blogs worth reading:

Thin Patience . From CrossFit South Bay

CrossFit Women . From Orange Coast CrossFit

CrossFit Mean Streets
Downtown LA

CrossFit Warmup

WOD:

Row/or Run 2500m
-Every minute on the minute do 5 burpees/or 10 kettlebell swings

WOD notes: Burpees is the number one choice. If for some reason you cannot do them, then you may do KB swings. Burpees only count if your chest hits the ground. Timer does not stop while you do your burpees.

20min Time limit

Congrats to Joe, he competed in his first CrossFit competition this last weekend:

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Ronnie did well also, placing 1st overall.

As far as how the new place is going, things are going good. We are on our hands and knees cleaning the place:

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If anyone wants to help get in contact with Ronnie. The place is huge, and [...]

CrossFit Mean Streets is Moving! We are moving three blocks north to a place on the corner of 3rd and Main, so we are still downtown. We now have 8,000sq feet to do our WODs in,… hello Broad Jumps!

Here are a couple previews of what it looks like now. Soon it will be a playground [...]

Good luck to Joe, this weekend he will be competing with Ronnie in the NLP Invitational

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WODs:

A:
Row 5:00
Rest 2:30
Row 6:00
Rest 3:00
Row 7:00

-All out sprints

B:

GI Jane:
100 reps for time of:
Pull-up Burpee

A or B can be done in the order that you choose.

4-8-10 WOD:

Strength

Push Press
3-3-3-2-2-1

-Warm up before so that these sets are max efforts

Untimed Workout:

5 rounds:

3 X PP (85% of 3rm)
35 X Back Bridges
60 sec plank hold on elbows

-Do not break up the plank holds, rest until you are sure you can get 60 sec.

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Brain Food:

Two Men who ate nothing but Meat for an Entire Year

NY Times confirms that Women who lift heavier weights will get more “toned”

Betting on the Blind Side

3-7-10

Warm Up:

Rowing sprints
300m
300m
300m
300m
150m
150m

-1st one is to be done at 75%, all others are all out sprints,… 1 min rest in between each [...]

Some of the Crew after some fun and games last week:

4-6-10
Today’s WOD is going to be tough if you are tight. If this is the case make sure to get here early and do some hip and shoulder mobility drills. Some self myofascial release will be good with the rollers and balls also. I don’t [...]

Warm Up:

Jog up the stairs once

Hip Mobility Drills

3 rounds:
5 burpees
10 mountain climbers

50-100 Double Unders

Workup to the Deadlift weight you are going to use in the WOD

I went down to CrossFit South County on Sat and this is the workout I did with the boys:

WOD 4-5-2010

Part 1:

Run 800m
Deadlift 315lbs untill 6 min is up.

-Clock starts at [...]