Blog Archives


Gymnastics WOD
Mobility WOD

CrossFit Journal

Forging Elite Fitness and Health in Los Angeles

Winter Shakedown Team Registration

February 18th, 2012 CrossFit FAST will host the Winter Shakedown. 44 teams from across So-Cal will compete for the coveted Shakedown trophy and over $3,000 in prizes.

Registration will open up December 31st, 2011 @ 1PM at this website.  So … Read the rest

Happy New Year!

Sunday, January 1, 2012

No classes today!  See you all next year!

IMG_2187

Who’s psyched for 2012?!!!

*** There will be no 6 am class on Monday, but otherwise we will have a regular schedule!  … Read the rest

 
 

The day before New Years

Saturday, December 31, 2011

Jog 400 meters
DROM

Mobility:
Test the bottom of your front squat rack position
Pidgeon on box for 2 minutes, per leg
Even more tricep mashing, 1 to 2 minutes per arm

Practice and load up … Read the rest

Easy Up

Friday, December 30, 2011

Mobility:
Triceps Mash, 2 minutes each arm
15 Wall Extensions

Warmup:
Row 100 meters
10 False Grip Ring Rows
Row 200 meters
15 Strict Press with Bar
Row 300 meters
10 Kipping Pullups on Rings
Row … Read the rest

Ghosts of Christmas Present

Thursday, December 29, 2011

DROM and Shoulder Prep as needed

Mobility:
2 min Pidgeon per leg
2 min Shoulder mobility with bar and roller
2 min Squat, lying down, feet on wall

Practice and load up on your snatches

For … Read the rest

Almond Butter-Coconut Milk Parfait!

  • 1/4 cup almond butter
  • 1/4-1/3 cup coconut milk (I think Native Forest brand works best for this because it’s already blended together. If using something else that separates, like Thai Kitchen, try heating it up a bit first to combine

Read the rest

Two Events

Wednesday, December 28, 2011

Mobility:
Tricep Mash or Rack Mobility with a band, accumulate 2 minutes on each arm

Warmup:
2 Rounds for Quality of:
Row 250 meters
5 Bridge Wall Walks
30 Second Sampson Stretch

Strength:
3-3-3-3 Power Clean… Read the rest