See what you can do this in now:

Compare to 7-21-11. Use the exact same weight and scales:

Stacey’s Shitty WOD:

*30 Overhead Barbell Lunges 50 Box Jumps (24/20) *30 Sumo Deadlift High Pulls 40 Pistols *30 Hang Power [...]]]> Buy your tickets here: CrossFit Gamers Tickets. We will be there all weekend. If you want to text Ronnie when you get there: 248-980-5695.

See what you can do this in now:

Compare to 7-21-11. Use the exact same weight and scales:

Stacey’s Shitty WOD:

*30 Overhead Barbell Lunges
50 Box Jumps (24/20)
*30 Sumo Deadlift High Pulls
40 Pistols
*30 Hang Power Snatches
30 Kettlebell Swings (70/53)
*30 Power Cleans
20 Burpees
*30 Push Press
10 HSPU

*10 Double Under PENALTY every time you break

-Pick your weight on the Barbell, use the same weight throughout the entire WOD.

CrossFit Mean Streets
Downtown LA

Sat: 7-16-11

10 rounds:

530m Run 15 Pullups 10 Burpees 5 KB Snatches per arm

IF you are competing at the NLI you MUST do 10 rounds. This will correlate with the skills and one of the time domains that you will need for [...]]]> And because of that,… I want you to imagine these people singing in your head the entire time:

Sat: 7-16-11

10 rounds:

530m Run
15 Pullups
10 Burpees
5 KB Snatches per arm

IF you are competing at the NLI you MUST do 10 rounds. This will correlate with the skills and one of the time domains that you will need for the qualifier workouts.

If you are not competing and wish to scale, you must do so before workout starts,… there will be no changing on the fly.

You may scale:

-Rounds (5 may be a good WOD)
-Reps of Pullups (ex: just start off doing 5 each round, or a good scheme if you have pullups but know you arent going to do 150, is to say you are going to to 15 on 1st three rounds, 10 on second three, and 5 the last 4 rounds)
-Substitute one are KB swings for snatches

CrossFit Mean Streets
Downtown Los Angeles

Run 530m 7 power cleans 7 front squats 7 jerks

-You pick weight

CrossFit Mean Streets Downtown Los Angeles

FRAN

21-15-9

Thrusters Pullups

Post WOD:

Pick a weekness and work on it for 15 minutes

CrossFit Mean Streets Downtown LA

The main thing is that everyone who wants in on NLI in Sept. We have to do qualifying WODS so they can properly place us in the division. We always have a big crew that shows up, and I want as many of us competing as possible. [...]]]> Ok there is a lot to do coming up.

The main thing is that everyone who wants in on NLI in Sept. We have to do qualifying WODS so they can properly place us in the division. We always have a big crew that shows up, and I want as many of us competing as possible. There is an intermediate division for those who are not sure if they can hang with the big dawgs. But like I said, we will do the qualifying WODS, and then we will get placed in a division.

July 29,30,31: 2011 CrossFit Games

-This is the world Championship,… we will all be there to watch the worlds best in Carson, CA

August 20th: Central Coast Clash

-I will not be attending this because I will be competing at WODFEST in Washington during this weekend.

August 20th: WODFEST

-This is at Lake Washington near Seattle, a few of the guys are committed to this, will be fun.

September 10th: Next Level Invitational

-This is the start of a series of competitions. This is one of the main local comps that we all do. It is a series,… so if you plan on eventually competing, throw yourself in now, because they happen about every 3 months.
-We have a month to do the 4 qualifying WODS so look at them and start making sure you are efficient with the movements.

7-12-11

Strength:

Push Press
2-2-2-2-2-2
-Do 10 GHD situps immediately after completing each Set

WOD:

AMRAP 8:

Run 100m
10 Deadlifts (155/105)
10 Box Jumps (24/20)

4 min Rest

AMRAP 13:

-13 Pushups
-Rest 40 seconds

CrossFit Mean Streets
Downtown Los Angeles

Ronnie, Aris, Stacey, Kat

The event was great. There was 36 teams there,… all throwing down….Thanks for all who came out to support.

ATTENTION: On Tuesday we will not be training at 11am. Gym will not be available during that time.

WOD:

3 Rounds:

1 Min Max Rep Wall Balls (20/14) 1 Min Max Rep Pullups 1 Min Max [...]]]> 3rd PLACE:

Ronnie, Aris, Stacey, Kat

The event was great. There was 36 teams there,… all throwing down….Thanks for all who came out to support.

ATTENTION: On Tuesday we will not be training at 11am. Gym will not be available during that time.

WOD:

3 Rounds:

1 Min Max Rep Wall Balls (20/14)
1 Min Max Rep Pullups
1 Min Max Rep KB swing (53/35)
1 Min Rest
1 Min Max Rep Burpee
1 Min Max Rep Power Clean (95/65)
1 Min Max Rep Calorie Row
1 MIN Rest

Score is Total Reps

CrossFit Mean Streets
Downtown Los Angeles

15 min of SMR, stretching, and mobility

Speed/Skill:

4 sets of 4 squat snatch at 70% (hands stay on bar, touch and go) 3 sets of 3 squat snatch at 80% (hands stay on bar, touch and go)

Then: 5-12 singles:

Either increase to 1RM or keep decreasing weight. If your speed remains good add weight, if it isn’t keep [...]]]> Mobility:

15 min of SMR, stretching, and mobility

Speed/Skill:

4 sets of 4 squat snatch at 70% (hands stay on bar, touch and go)
3 sets of 3 squat snatch at 80% (hands stay on bar, touch and go)

Then: 5-12 singles:

Either increase to 1RM or keep decreasing weight. If your speed remains good add weight, if it isn’t keep lowering and lowering untill you can catch the bar in the bottom with speed.

-no pressing
-no riding down to bottom of squat

Strength:

Max Back squat

-any kind

Sprints:

-With prowler

CrossFit Mean Streets
Downtown Los Angeles

Warm UP:

-2k Row -5 Min handstand Walking -5 Min Quad and Hip Stretching

Strength:

1 arm barbell overhead squat: find 1 rep max for each side

INTERMEDIATE WOD:

5 Rounds for time of:

155lbs/95lbs Power Clean x 5 Burpees x 5 Sprint 100m

ADVANCED WOD:

5 rounds for time of:

205lbs/135lbs Power clean jerk x 5 Ring handstand pushups x 5

CrossFit Mean Streets Downtown LA

WOD 1:

To be done at 80-90% -Try and straight set everything, as your main focus:

3 rounds:

1 Rope Climb 30 Wall Balls (30/20) -10ft for both male and female 20 Kettlebell swings (70/53) 50 Double Unders (if you cannot do double unders smoothly, do not attempt, do 125 singles) 30 sec rest

WOD 2

Pick one of the [...]]]> Posture, its all in the hips

WOD 1:

To be done at 80-90%
-Try and straight set everything, as your main focus:

3 rounds:

1 Rope Climb
30 Wall Balls (30/20) -10ft for both male and female
20 Kettlebell swings (70/53)
50 Double Unders (if you cannot do double unders smoothly, do not attempt, do 125 singles)
30 sec rest

WOD 2

Pick one of the next two to do:

Option 1:

Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Option 2:

5 Muscle Ups every 30 seconds on the 30 seconds for as long as you can

-There is no scaling for this option

Mike doing Muscle Ups in Outer Space

CrossFit Mean Streets
Downtown Los Angeles

WOD:

TABATA STYLE 8 rounds at each station 20 sec on/ 10 off 1min off in between each round

Balls Slams (30/20) Ab Mat Sit Ups Row (calories) Ring Rows DBL walking lunges(35/20) Double Unders

11:00am class:

-I will have about 2 hours of oly lifting for you to do.

CrossFit Mean Streets Downtown Los Angeles