Classes will be held on Sunday at the main gym from now on. These are not CrossFit classes. They are open to all of our clients. These workouts will be extra long (think 3-5 crossfit workouts mushed together).
On Sundays mostly Mark McSharry will be teaching these beasts of a workout:
Mark at Socal Sectionals...5th overall
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What kind of workouts are these?
These workouts will increase your work capacity and strength over a longer time period then regular CrossFit WODS. You must know the movements before coming to the class. You will be responsible for scaling. Sunday Grinders are not for learning technique. For example: If the workout has Push Jerks in them and you have never done a Push Jerk and have no idea what it is. Do not come to the Sunday Grinder. However if the workout involves pullups and you can’t do a pullup on your own but know that you have to use the green band to do them, then you are cool to show up. These workouts are meant to challenge your capabilities, so you must be capable first.
How do I fit these into my programming?
Sunday Grinders are a big load of work. So just realize this. Probably not a smart idea to workout 100% monday through sat and then try and tackle one of these Grinders. It depends on your goals though. Make sure you are getting enough recovery. We are open 7 days a week now, look out for these signs:
-Washed-out feeling, tired, drained, lack of energy
-Mild leg soreness, general aches and pains
-Pain in muscles and joints
-Sudden drop in performance
-Insomnia
-Headaches
-Decreased immunity (increased number of colds, and sore throats)
-Decrease in training capacity / intensity
-Moodiness and irritability
-Depression
-Loss of enthusiasm for the sport
-Decreased appetite
-Increased incidence of injuries.
-A compulsive need to exercise……….. ehem -Joe (but we love having you around)!
-These could be indicators that your body is overstressed from training. Remember sleep, stress, life changes, diet and other variables can increase your sensitivity to “under recovery”. So be smart, eat right, train hard and listen to your body!
How much do these classes cost?
Depending on your membership:
If you are unlimited they are free
If you are twice a week you can use this class as one of your two
If you are dropping in, the regular fee of $20 will apply.
Monday 5-24-10
Warm Up:
If you are not capable of doing all of these for 15 reps:
3 rounds
-overhead squat with bar
-back extensions
-ghd situps
-ring dips
-pullups
Then for the rest of May and all of June do this warm up every day. Make sure you increase your numbers each day.
If you are capable of the above:
3 rounds of
-overhead squat: increase the weight each time (ex, pvc, 25lbs, 45lbs) 10-15
- Back Ext X15
-Toes to Bar X 15
-Max Muscle up
-Max Handstand Pushup
WOD:
Back Squat
1-10-1-20-30
Max effort each set
Crossfit Mean Streets Downtown LA
