CrossFit Mean Streets

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

CrossFit

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

WhipCON

8 Rounds for time:

8 Pushups
8 1 arm DB thruster
8 Floor Squats
80ft Bear Crawl
8 ring pulls (totally supine if possible)
8 Ball Slams
8 Wall Balls
80 sec rest

CrossFit Mean Streets
Downtown Los Angeles

You guys may have noticed that there is an influx of people screaming and doing crazy workouts in the gym. That is because we have been ramping up for regionals which are May11th-13th. Regionals are the last filtering step before the World Championships in July.

Mean Streets is sending three individuals and a team to regionals. This competition is a major step up from anything locally you have been to. The spectator experience will be splendid. The level of athleticism in one place is inspiring,… Come get it!

Scroll down on the right side of the screen Here for tickets.

Individuals:

Ryan Fischer
Basile Beaty
Ronnie Teasdale

Team:

Kat Leone
Jen Walker
Amani Floyd
AC Chen
Victor Chavez
Aris Gregorian
Rachel Fuhrman (alt)
Spartan Joe (alt)

-If you would like to volunteer and help out the athletes this weekend we have some roles available. We could use about 5 people. Let Ronnie, or Nina know your availability. Thanks.

CrossFit:

Row 300m
80%
Row 600m
90%
Row 1000m
100%
Row 600m
90%
Row 300m
90%

Bench Press:

Find 1RM

WhipCon:

Tabata style, 8 rounds each station then rotate. 30 sec rest in between stations

Will be an isolated hold station, then a movement station:

1 Plank on hands and feet
2 Windshield wiper (on back, use abs to twist feet back and forth
3 Bridge
4 Air Squat
5 Hold empty barbell overhead
6 Burpee (without pushup, just hands down, kick feet back (to straight body), then kick feet up and stand, keep arms straight)
7 Wall Squat (squat, leaning against wall, with knees and hips at 90 degrees)
8 Floor bench Press with bar

CrossFit Mean Streets
Downtown Los Angeles

CrossFit:

As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars
—————-
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.

WOMEN
Box jumps, 20″ box
Push press 75#

WhipCON:

4 Rounds:

Long Jumps: (100 yards)
Push Up: 10 (Hand Release)
Sprints: (100 yards)
Situps: 10
Lunges: (100 yards)
Air Squats: 10

Rest 3 min in between rounds

There are protests going on all day tomorrow. Do not try and Cross Broadway from Olympic to Temple.

I would suggest taking Los Angeles and then coming north on 3rd to come to gym.

Also our garage door may be shut, of that is the case we will still be open, just come through the Regular Door.

CrossFit:

Back Squat

5-5-5-5-5

San Francisco Crippler:

For Time:
30 Back Squats 225 lbs
1000 m Row

WhipCon:

Warm UP:

400 M. Run

Then:

3 Rounds

10 Pass Throughs
10 OHS (PVC)
10 Lunges
5 Inch Worms
5 Hollow Taps

Workout:

3 x Max Effort L sit
10 Pullups in between efforts

5 ROUNDS

100ft bear crawl
30 Stand Ups
20 Shoulder Bridges
10 knees to elbow

CrossFit Mean Streets
Downtown Los Angeles

CrossFit:

As many rounds as possible in 20 minutes:
2 Muscle-ups (4 burpee chest to bar for scaling)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

CrossFit Mean Streets
Downtown Los Angeles

CrossFit

Pick a movement that you can just barely get 10 reps of:

Muscle up
Any version of handstand pushup
pullup
pushup
dips
heavy thruster
heavy deadlift
heavy squat
heavy press

and do the following:

10-9-8-7-6-5-4-3-2-1
-of that movement
-goal is to straight set every round

Run a lap in between each round (no run after the 1)

WhipCon

50 back squats 75/45
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 front squats 45/25
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 Overhead Squats 25/pvc
40 hand release pushups
30 situps
20 jumping jacks
10 back ext

CrossFit Mean Streets
Downtown Los Angeles

CrossFit

Weighted barbell lunges

5-5-5-5-5(each leg)

Half Cindy
10 min amrap

5 pullups
10 pushups
15 air squats

WhipCon

40 min amrap

12 jumping air squats
11 double unders
10 ball slams
9 burpee box jumps
8 pistols
7 clapping pushups
6 1 arm db thruster with a switch at top
500m row
4 tuck jumps
3 wall climbs
2 jump to 10 sec isolated pullup hold
1060 meter run

CrossFit Mean Streets
Downtown Los Angeles

Who: Anyone can author a custom WoD!

What: Feature your favorite or most detested CrossFit movements, or create a hybrid like a “pistol-broad jump”, wall ball 360’s. Or make up a completely new functional movement with training effect value.

How Much: It can be written with a cut-off time between 4 and 50 minutes. Or it can be a task list for time.

Where: Submit your proposed WoD to Admin@CrossFitMeanStreets.com

When: We will feature these special WoDs throughout the month of May. Start submitting now, and submit as often as you like. May be you are a WoD Authoring genius in hiding. We want to “out” you!

Why: Doing CrossFit is not a passive lifestyle. We want you all to notice the genius in the workouts, recognize the balance in pairing and rotating movements that cause an even agile athletic body as a result. Appreciating the thought and structure that goes into CrossFit WoDs will increase your value of how you move during your workouts.

And!: We want to highlight members by giving recognition in naming WoDs after members.

Remember “Stacey’s Shitty WoD” ? Well that WoD travelled the world because visitors during the Games loved it when they visited CrossFit Mean Streets and took it home to other countries to share.

If your WOD can fit into our programming toward peak “General Physical Preparedness” then we will use it. You may also try and tackle designing a Whip worthy workout that requires 20-40 minutes to complete and uses under 100 pounds for kettlebells and barbell movements.

Use this link as a resource: http://www.crossfit.com/cf-info/excercise.html

Be creative!

Good Luck!

CrossFit:

3 rounds for time of:

5 Bent Over Barbell Rows (185/130)
Rest 2 mins
10 Bench Presses (185/130)
Rest 2 mins
400 m Run
Rest 2 mins

WhipCON

5 Rounds:

20 sec air dyne/watt bike
20 sec rest
20 sec battling rope
20 sec rest
20 sec floor squat
20 sec rest
20 sec Dumbbell rows
20 sec rest

immediately into:

5 Rounds:

10 jumping squats
Sprint row 150m
10 walking lunges

CrossFit Mean Streets
Downtown Los Angeles

CrossFit:

Regionals 2012 Event #4

50 Back Squats 135/95 lbs
40 Pull-ups
30 Shoulder-to-Overheads 135/95 lbs
50 Front Squats 85/65 lbs
40 Pull-ups
30 Shoulder-to-Overheads 85/65 lbs
50 Overhead Squats 65/45 lbs
40 Pull-ups
30 Shoulder-to-Overheads 65/45 lbs

WhipCON:

Run 3 laps
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs
Run 2 Laps
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs
Run 1 Lap
10 Hand Release Pushups
Max Pullups
10 Kettlebell Swings
20 Wallballs

CrossFit Mean Streets
Downtown Los Angeles