CrossFit Mean Streets is a gym operated by Competitors. We compete in the sport of fitness and are ready to do the unknown and the unknowable full time. We train our athletes in the gym the same way. We want our people capable of all tasks this world has to offer. This is a gym made for people who want to be good at everything and make no excuses about it.
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
WhipCON:
8 rounds each movement then move to next
30 seconds on 30 seconds off:
Burpee Box Jumps
Jump Rope: 10 singles, 10 doubles, 10 singles, 10 doubles etc…
Hollow Rock
High Knees
Med Ball Clean
Superman Isolated hold
Med Ball Ab twist (sit with feet up, hold ball with hands, and twist TORSO to move ball from side to side touching on ground,…. do not just simply move your arms)
Just a bit of motivation: We have leader boards now in the back. In order to get your name on the board, your workout must be witnessed and judged by a coach in the gym. You do not need to wait for the WOD to be posted as our Workout of the day. Just let a coach know if you want it to be legit.
2-22-12
CrossFit:
“Helen”
3 Rounds:
400m Run
21 Kettlebell swings (53/35)
12
Strength:
20 Rep Squat
WhipCON:
Row 4 min at a damper setting of 2
10 Burpees
Row 4 min at a damper setting of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 2 min at a damper of 7
30 Supine Windshield Wipers
Sprint Row for 1 min at a damper of 10
100 Jump rope Skips
Sprint Row for 1 min at a damper of 10
Rest for 90 sec taking deep breaths
Row for 2 min at a damper of 7
30 supine Windshield Wipers
Row for 4 min at a damper of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 4 min at a damper of 2
10 burpees
Out of 50 total teams Mean Streets Took 5th place at the Winter Shakedown. Good job Fish, Basile, Amani and Stacey. Now it is time for everyone to register for the CrossFit Open!
Mean Streets: 5th at winter shakedown
2-21-12 CrossFit:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
WhipCON:
4 Rounds
1 min each for max reps
Wall Ball Push Press (wallball to 11 feet without the full squat)
Ball Slams
Box Jump
Sumo Deadlift High Pull with Kettlebell
Air Dyne
Rest
Yesterday there was a post that said “Day off tomorrow, Sunday”…. I have no idea what that was from. I probably accidentally posted a draft on my phone. There is class on Saturday and Sunday this week.
Mean Streets took 3rd place at the last Shakedown event. This time there is 6grand in prize money up for grabs….. Come see it here: 2012 Winter Shakedown
CrossFit:
During Warm UP:
50 calories on the Air dyne for Time
Warm UP:
Max Reps of each up to 15. 3 Rounds:
Overhead squat with PVC
Back Extension
Situp/GHD Situp
Ring Dips
Grapple Grip Pullups -strict
max distance handstand walk
WOD:
6 Rounds not for time:
Run 150m (fire hydrant)
10 Burpees
Rest 2 min
-Each round must be faster than the last
-Do the first round slow and then faster and faster
WhipCON:
4 Rounds:
Run 530m
30 Wall Balls
20 Box Jumps (24/20)
10 1 arm kettlebell swing to eye level (switch arms each round)
Basile and Amani taking 3rd place at the Valentine's day Competition last weekend
Fischer Squatting 360lbs…..20 TIMES!
….Oh and in July Stacey is taking the National Physical Therapy Board Exam to become a doctor of Physical Therapy,… which is also very impressive.
CrossFit:
5 rounds:
Row 250m
take the rest of the 2min to get as much snatches as possible(95/65)
rest 2 min
WhipCON:
8 rounds of tabata each station. 1 min rest in between stations:
1 Air Dyne
2 Sandbag(men)/Versa Fit log (ladies) clean and jerk
3 Floor Squats
4 Stationary High Knees
5 Ski
6 4(men)/3(ladies) burpees as fast as possible -rest rest of 20 seconds
7 One arm Push Press with Dumbbells (switch arms every 5 reps)
I have heard estimates that 100,000 people are going to sign up for this online worldwide competition. There will be 5 workouts. One announced at the beginning of each week. You will have the week to complete and send in results.
As a gym we will be doing this workout once during the week. And probably once again on the weekends. Some weekends we may join with other boxes. We will all join together and rally with the rest of the world to do our best on one workout per week. This is something you want to be a part of.
Everyone who wants to have a shot at the world championships has to go through this process. So you can see how you rank against the world’s fittest as long as everyone in the gym.
