CrossFit Mean Streets Downtown LA

Websites:

What is Fitness

Paleo Hacks

Catalyst Athletics

7-28-10

Warm Up

3 Rounds

300m Row 15 PVC Pass throughs 12 Over Head Squats (PVC) 15 knees to elbows 10 Back Extensions

Strength

Power Clean 3-2-1-1

WOD

THRUSTER CENTURY

100 Thrusters

Every minute on the minute do 5 burpees. For Time.

CrossFit Mean Streets Downtown LA

Warm Up:

3 rounds

Kettlebell Side Raises -10 each side 10 Goblet Jumping Squats (53/35) 10 pullups 10 ring dips

Goblet Squat: Hold a kettlebell tight to your chest, get to full squat depth and jump up and get airborne.

WOD 7-27-10

Run 5k

- Bigger block this time, loop all the way to Spring street. 9 times [...]]]> Read: What is Fitness

Warm Up:

3 rounds

Kettlebell Side Raises -10 each side
10 Goblet Jumping Squats (53/35)
10 pullups
10 ring dips

Goblet Squat: Hold a kettlebell tight to your chest, get to full squat depth and jump up and get airborne.

WOD 7-27-10

Run 5k

- Bigger block this time, loop all the way to Spring street. 9 times around is 5k.

Achievement is a noun. It is also a feeling. And it comes when you grab the ability to do something that you set out to do. Sometime it takes years, or sometimes its as simple as trying over and [...]]]> Achievement: something accomplished, especially by superior ability, special effort, great courage, etc….. A great or heroic deed.

Achievement is a noun. It is also a feeling. And it comes when you grab the ability to do something that you set out to do. Sometime it takes years, or sometimes its as simple as trying over and over again in a single workout session until everything finally snaps. But you will never achieve anything if you never set out to do something. Everything great in this world started with an idea of a single person. So make yourself great, set goals, chase them, stumble, learn, try again, believe and in that moment you have reached your target,… bask in the glory…. And then tomorrow, -do it all over again….

Warm Up

Row

300
300
300
300
150
150

-1st set is to be done at 75%. All others is a sprint. Try and get sub 1min on the 300s and 30sec on the 150s.
-1 min rest between each effort.

WOD 7-26-10

Part A
(7 min Cap)

3 rounds

30 Pushups
2 Bar Muscle Ups (or 7 Star Jumps)
21 Overhead Squats (95/65)

-Rest 2 minutes

Part B
(7 min Cap)

3 rounds

30 Toes to Bar
21 Ground to overhead (95/65)

-2 Min Rest

Part C
(12 Min Cap)

3 Rounds

5 Burpee Tire Jumps
3/2 Rope Climbs

CrossFit Mean Streets
Downtown LA

5 rounds for time of: 500 m Run 15 Burpee Wall balls 20 lbs

Sunday Grinder:

Warm Up: Snatch Complex:

Hang Power Snatch, Overhead Squat, Power Snatch, Full Snatch = 1 rep. Start with PVC pipe, then do 1 rep at each weight: 45#, 55#, 65#, 75#, 85# and finish with 95#. If you hit [...]]]> Sat WOD:

5 rounds for time of:
500 m Run
15 Burpee Wall balls 20 lbs

Sunday Grinder:

Warm Up: Snatch Complex:

Hang Power Snatch, Overhead Squat, Power Snatch, Full Snatch = 1 rep. Start with PVC pipe, then do 1 rep at each weight: 45#, 55#, 65#, 75#, 85# and finish with 95#. If you hit your max stay at that weight and continue for the remaining number of sets.

Strength: Build to Max Overhead Squat

Stamina: 5 rounds, not timed:

3 x Overhead Squat at 85% Max
10 x Jumping Goblet Squats (55# KB)
20 x Double Unders

Work Capacity: in 2 person teams, AMRAP 30 minutes

5 burpees
10 Thrusters (75#)
15 KB Swings (55#)

Durability:
Stretch and 2 rounds of max L-sit holds

CrossFit Mean Streets
Downtown LA

Task #1

If you have not written a goal down on the wall, write down a specific goal.

Task #2

Row 2000 meters for time

Task #3

Spend the rest of the hour doing skill sets for you goal. Talk to Ronnie and he will guide you.

CrossFit Mean Streets Downtown LA

homie on concrete pillow

Warm Up: 5 min

Jog Around Block Do something you suck at but can do 15 times in between 5-6 bouts of jumping around like a monkey (flexibility drills, jumping jacks, greatest stretch, samson)

WODS

1 Rep Max Shoulder Press: 10 Min

Monkey Business: Untimed

5 rounds:

3 x Shoulder Press @ 85% 1RM, 6 x [...]]]>

homie on concrete pillow

Warm Up: 5 min

Jog Around Block
Do something you suck at but can do 15 times in between 5-6 bouts of jumping around like a monkey (flexibility drills, jumping jacks, greatest stretch, samson)

WODS

1 Rep Max Shoulder Press: 10 Min

Monkey Business: Untimed

5 rounds:

3 x Shoulder Press @ 85% 1RM,
6 x Burpee-pull-up-Knees to elbows
25M Med Ball-overhead walking lunges

Pull and Go

3 rounds as fast as possible:

4 X 135lbs Power Cleans
8 X Pushups
12 X Body Squats

There is a lot of volume in todays workout. If you get caught up in a conversation or just staring at other people the time will pass and you will not be able to complete everything. Spend only 5 minutes warming up then move right into the max press.

CrossFit Mean Streets
Downtown LA

Here are some Videos:

Rope Climb from CrossFit Rockwall on Vimeo.

Warm Up

3 Rounds -Samson Stretch 20-30sec -Overhead Squats 10-15reps -Back Extensions 10-15reps -GHD Situps 10-15reps -Burpees 10-15reps -Double Unders 10-15reps or Max Reps

Burgener Warm UP

WOD 7-21-10

“Amanda”

Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch

Tribute to Amanda Miller from the 2010 Games Live coverage [...]]]> Click here for new schedule.

Here are some Videos:

Rope Climb from CrossFit Rockwall on Vimeo.

Warm Up

3 Rounds
-Samson Stretch 20-30sec
-Overhead Squats 10-15reps
-Back Extensions 10-15reps
-GHD Situps 10-15reps
-Burpees 10-15reps
-Double Unders 10-15reps or Max Reps

Burgener Warm UP

WOD 7-21-10

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Tribute to Amanda Miller from the 2010 Games Live coverage – video [wmv] [mov]

Post WOD

Active Stretch

…….Keep Dreaming BIG

CrossFit Mean Streets
Downtown LA

-That is a 30 pounder

Tuesday WOD: Jakie

For time: 1000m Row 50 – 45lbs/35lbs Thrusters 30 Pull Ups

Pre WOD:

Find Anything except a Barbell and do:

3 rounds

-Run 500m

-Complex with your object: 6 reps of each: -deadlift -squat clean -front squat -push press -back squat -burpees

Post WOD: In Any order:

35 Toes to Bar 10 Skin the cat

CrossFit Games World Championship 2010

CrossFit Mean Streets Downtown LA