CrossFit Mean Streets

Sat WOD:

Cover as much distance as possible in 15 min

Run
Row
or
Ski

and then:

Guys start with 225, and dead lift one rep. Add 20 lbs every set until you max out.

Women start with 95 and add 10 lbs every rep until you max out.

CrossFit Mean Streets
Downtown LA

Strange Fat Free Foods

   NLP Invitational: Individual competitor registration opens July 16th and closes July 31st. 

All competitors must register and complete all information required.
   .   Movement annoucement #2 – July 20
   .   Movement announcement #3 – July 30

Movement announcement #1
   .   kettlebell snatches
   .   bar muscle ups (advanced male)/ CTB pullups (advanced female/ male intermediate)
 
Volunteer Info:

There is a requirement of 1 volunteer/ Judge (only if level 1 certified) for every 4 athletes registered to compete.
Email Ronnie@crossfitmeanstreets.com if you would like to assist.  The areas of need are registration, athlete check-in, setup( Aug 13/ or Aug 14/ breakdown. You would be helping your friends compete, and have free access to the event if you do this, and your efforts will be appreciated.

All information here: Next Level Invitational Series

Pre WOD:

Rowing Skills and Drills

WOD 7-16-10: Pulling Power and Grip Strength

5 rounds for time of:

1 Rope Climb
1 Pull-up (strict)
1 Rope Climb
3 Pull-up (strict)s
1 Rope Climb
5 Pull-up (strict)s

Post WOD:

Stretch out your wrists
Stretch out your triceps
-Goal here is to make front squats and cleans easier on your body

Work on holding static handstands

CrossFit Mean Streets
Downtown LA

You have 60 minutes to complete the following in any order:

-Fran (21-15-9 of 95/65lbs thrusters, and pullups)
-Grace (30 reps of 135/95 Power Clean and Jerks)
-Row 1000
-Row 1000
-Row 1000

Time limit for each exercise is 6 min. If you cannot do Fran or Grace in 6min as prescribed use lower weight. MAKE SURE YOU FINISH THE EXERCISES IN UNDER 6 MIN. Rest enough in between efforts to maximize power output.

-Your score is the total amount of time of the 5 tasks.

CrossFit Mean Streets
Downtown LA

Websites:

Underground Wellness

Whole Nine

Robb Wolf

CrossFit Endurance

WOD: Partner Filthy Fifty

You and a Partner complete
50 Box Jump – 24″
50 Jumping Pull-ups
50 Kettlebell Swings 1 pood
50 Walking Lunges
50 Knees-to-elbows
50 Push Presses 45 lbs
50 Back Extensions
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders

Divide reps as needed, one partner works at a time.

Teams of three complete 75 of each movement (given there is an odd number of people)

CrossFit Mean Streets
Downtown Los Angeles

Interesting read: Baby Steps: Learning To Walk, The Hominid Way

….and another Sugar – Good or Bad and its Sweeter Alternative

Another Intro class set for this week:
-Wed at noon
-Thursday at 7:30am

WOD: Untimed

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

CrossFit Thrusters from Darryl Pierce on Vimeo.

CrossFit Mean Streets
Downtown LA

We are fortunate to have the games hosted at the Home Depot center about 15 miles away from CrossFit Mean Streets. This is a chance to witness the most fit people in the world compete for the title of World’s fittest male and female.

Will you be there? Get your tickets here.

NEXT INTRO CLASS IS WED AT NOON

WARM UP: Untimed

10 rope ascents to 15ft

WOD:

3 rounds

12 burpees
25 pushups
40 situps
Run 1 mile (one mile is going to be 3 laps around the usual block)

Post WOD:

Max GHD Situps
Max Back Extensions. Real back extensions are when you relax your back to descend and contract your back muscles to lift yourself back up to parallel.

SMR and Stretching for your shoulders and chest

CrossFit Mean Streets
Downtown LA

Everyday CrossFitters are going to the point of uncomfortableness and smashing through it. Overcoming challenges, obstacles, circumstances, and predetermined limits on a daily basis. Comparing what we do in the gym to anything else that can come up in life is almost comical. You don’t like your boss? An average person would deal with it, pushing his/her emotions deep down and keep the 9-5 job they hate for their entire life. All the while buying lottery tickets, taking prescription drugs, and dreaming of an easy way to a “better” life. What would the CrossFitter do? Probably figure out how to do their boss’s job better than he/she, open their own business, and smash their old bosses company into the ground. Because CrossFitters know they are in control of their fate, they do not make excuses and they know how to get things done,….. so that is what happens, period.

Take control my people, …. and always look up

Sunday Grinder WOD:

Warm Up: 3 Rounds for quality: 400 M run, 20 wall ball (20#), 20 pushups

Strength: Work to 1RM Front Squat (FS)

Stamina: 4 Rounds, not timed: 3 x FS @ 90% 1RM, 20 x weighted walking lunges (2 x 35# DB, 10 lunges each side), Jingle Jangle

Work Capacity: Freak – For time:
21-15-9 Thrusters (95#), Pull-ups
Run 1 Mile
30 Power Clean & Jerks (135#)
Row 2,000 Meters

Durability: 10 minutes active stretch or yoga

CrossFit Mean Streets

We also have american apparel tshirts in stock now. Cost is 20 doll hairs.

WOD: 09′ Games Chipper

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

If you are reading this and cannot lift all the weight, come to class with your scaled weights already set. Ronnie will assess how it looks after you have picked the weight, but he will not assign the scaled amount.

CrossFIt Mean Streets
Downtown LA

Warm Up:

Double unders for 5 minutes. Every time you break do 1 burpee. If you cannot do double unders, have fun doing lots of burpees…

Strength:

Burgener Warm up and work to Max Snatch. 20 min time allotted for this.

WOD:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

CrossFit Mean Streets
Downtown Los Angeles

Keep an I out on our schedule as we will be adding classes in the very near future. There will be 12:00pm classes as well as 8:00pm classes coming soon.

WOD: 7-08-10

Five rounds for time of:

Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

CrossFit Mean Streets
Downtown LA