CrossFit Mean Streets

Lets compare two types of training,…. 1st THE RACK:

Points of Performance:

“Wanna look like this”
Cut off Cargo Pants
WEIGHS 30 POUNDS!
BAM!!!!
“Zone Progression Training”
Most ridiculous bicep curls I have ever seen
POWER SQUATS with 30 pounds!
….all of this shot in what looks like the exact same warehouse as P90x, complete with car tires and lockers

OR just lift a 175lbs [...]

Charlie, our Parkour instructor came by the other day and started playing on our ball. His balance is amazing for barely having any experience on it. We took out a ball and started throwing it at him,… check it out:

BTW Parkour tonight at 7:30….. We may someday get rid of the CrossFit class Wednesdays at [...]

Hey Everyone,

Matt Aporta from Stronger Faster Healthier will be in the gym for at least the 4:30 and 6:00 classes today. He will be giving out samples of their awesome Fish Oil and Recovery Drinks. He will also be able to explain their product and answer any questions you have about them.

Check out their blog: [...]

This is a great video,… there are 9 parts…. watch them all.

My favorite part is at the end of part 7 when he says that 20 or 30 million is a “small amount of money”

CrossFit:

WOD:

“Frantastic”

21 Thrusters (95/65)
21 Pullups
15 Thrusters (95/65)
15 Pullups
9 Thrusters (95/65)
9 Pullups
21 Power Cleans (95/65)
21 Burpees
15 Power Cleans (95/65)
15 Burpees
9 Power Cleans (95/65)
9 [...]

Sunday Mass:

Pause jerk + jerk:
1RM x 1+1
95% x 1+1
90% x 1+1

Mid-hang power clean

Find 3RM
95% x 3
90% x 3

Snatch balance
2RM
95% x 2
90% x 2

Mid-hang clean high-pull (stay flat-footed) –
3 x 6

High Bar Back squat

3 X 3 at 80% of 1RM

CrossFit Mean Streets
Downtown Los Angeles

Monday

CrossFit:

Strength:

Sumo Deadlift

-Work up to 1 rep at about 80% of your max Deadlift

WOD:

On the minute every minute for 15:

3 Sumo Deadlifts at 275/195 (for scaling use about 60% of your max)
5 burpee chest to ring-pullups

WhipCON:

4-5 Rounds

1 Min Tire Flip
Rest a min
1 Min Sledge Hammer into Tire
Rest a min
1 min Jumps (in and out of [...]

SealFit Dirt Dive:

Warm Up: ROM Drills

To be done outside:

SealFit Dirt Dive:

You are planning an op and need to dirt dive the plan. The op is a simple Recon mission. The plan is as follows:

Insert: Move 1000 Meters with your gear as fast as possible (1 x 53# KB, and 1 x 45# plate)/(1 x 35#KB, [...]

CrossFit:

4 Rounds:

2 Rope climbs
4 Overhead Squats (115/85)
6 Barbell Rainbows (115/85)
8 Barbell Good Mornings (115/85)
10 Toes through Rings

WhipCON

1 min each. For max reps. At the beginning of each station you do 5 situps before doing the movement.
-Start at a Different Station each round.

5 rounds:

-Single Jump Ropes
-Side to side lateral jump over abmat
-Hold bumper plate over head [...]

CrossFit:

For time:

AMRAP 20 min

5 sec free (no wall) handstand hold
10 sec parelette (or kettlebell) L-sit
15 sec chin up hold

-keep an eye on the clock everytime you start a movement.
-If you break movement before required time, then start from where you left off.
-If you cannot hold handstands freely, use wall for 10 sec, or plank on [...]

CrossFit:

A:

Power Snatch:

Straight set sets of 5:

5-5-5-5-5

Rest precisely 3 minutes in between sets. Try and start comfortable. And the last sets should be challenging.

B:

Find max Kettle bell press from standing shoulder rack position.

C:

Sprint 530m, TIME TRAIL

This is important to know this,… try as hard as you can, so that you can gauge every run against this [...]