CrossFit Mean Streets

Make sure everyone is eating enough fat. If you have any questions about your paleo needs email Ronnie@crossfitmeanstreets.com and I will reply with relevant info.

Paleo Flow Chart:

CrossFit:

In a 5 minute window;
Complete 1 round of “Helen” and in remaining time do as many clean and jerk as possible (“Grace” loading)
Rest 1 minute
3 rounds.

Then straight into . [...]

Sat was fun. Thanks for coming to hang out. People came at difference times but here is a picture of when most of us were there.

CrossFit:

Press:

3-3-3-3-3

WOD:

Nancy:

5 rounds

400m run
15 overhead squats

WhipCON:

AMRAP 15:

5 burpees
10 situps
15 squats
20 jumping alt lunges

Rest 5 minutes

AMRAP 10:

Run 200m
10 alternating one arm ring rows

CrossFit Mean Streets
Downtown Los Angeles

We thank him for spending his time here for so long. We hope he is fruitful in the all his endeavors in the future.

I know it is a Saturday and he usually coaches weekday mornings. But today is the day to come if you would like to say bye to him.

CrossFit:

4 Rounds:

Go out back door:

400m [...]

Coach Fischer is competing in the WOD GEAR TEAM SERIES. Come Hang out with us. A lot of us from the gym are going to come hang out. Send a face book message to me (Ronnie Teasdale) if you are interested in coming. It is free for spectators.

7-27-12

CrossFit:

Strength 1:

Find Max Weight:

Use Dumbbells

4 Deadlifts
4 Hang [...]

So we have some Demon Bells from Project Ager Bomb:

Demon Bells

They look like decorations but you guys can use the hell out of these. They are actually ergonomically enhanced in terms of how your hands fit on them. You do have to take care when doing snatches with them. You want to make sure [...]

We normally are trying to do movements as efficiently and effectively as possible. Due to the nature of the sport of CrossFit we try not to waste energy.

Today in training we are going to do the opposite for one of the movements. Coach Andrea developed the Extreme Burpee.

This is like a burpee but [...]

Fischer is wearing a barbell necklace by Unbroken Designs. Makes him look so pretty

7-24-12
CrossFit:

“Vanity”

21-15-9

Body Weight Bench Press
Pullups
Handstand Pushups
Bicep Curls——> you choose the weight or the object

WhipCON:

2 minute plank hold

Then:

3 rounds
One minute each station
One minute rest after each round

1. Have one med ball on each side of box. Jump over box and do a [...]

This is a leader board workout. So the class will be split up and each person will have a judge on them.

There will also be a time limit for this workout today. It will be 8 minutes. Meaning you should be pretty sure you can do the workout in about 5 minutes. So scale it [...]

CrossFit:

10 Overhead squats (115/75 lbs)
10 Box jump overs (24” / 20” box)
10 Thrusters, (115/75 lbs)
10 Power cleans (135/95 lbs)
10 Toes to bar
10 Burpee muscle-ups (or just burpees for scaling)
10 Toes to bar
10 Power cleans (235/95 lbs)
10 Fat bar thrusters, (115/75 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (115/75 lbs)

CrossFit Mean Streets
Downtown Los [...]

CrossFit:

“Para Olympic Total”

1Rep Max Lifts of

Bulgarian split squat

Turkish get up

Bulgarian deadlift

WhipCON:

WhipCON:

5 rounds:

10 air squats
10 Barbell Rainbows each side
10 burpees
10 4 count fluttering leg kicks
10 db squat clean thrusters
10 supermans
10 star jumps

CrossFit Mean Streets
Downtown Los Angeles