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CrossFit Journal

Forging Elite Fitness and Health in Los Angeles

Almost single digits! 10 days to go!

Tuesday, May 1, 2012

CAST IRON Cook-Off this Saturday!!

Mobility:
Shoulder prep

Warm up:
Row 500 meters
10 Bench press, light load
10 GHD sit-ups
10 Hip extensions
8 Bench press, increase load
10 Wall extensions
10 Bar taps
6 … Read the rest

Roasted Cauliflower

If you’re one of the many folks whom partake in our weekly produce delivery, you’ll see that cauliflower is a staple in your order. This recipe is a tangy, piquant variation of roasted cauliflower. 
 

Read the rest

Yield: Serves 4
 
 

Over the hump and 11 days to go!

Monday, April 30, 2012

Cast Iron Cook Off this Saturday at 1pm!

Mobility:
Jog 400 meters
Keg Drill, 2 minutes
Hip Mobility on Box, 90 seconds each

Warmup:
Take 15 minutes to work up to a heavy single Power Clean … Read the rest

Eggcellent! 12 days to Regionals!

 Sunday, April 29, 2012

Prepare to have your minds BLOWN as you DANCE YOUR ASSES OFF for our first ever DANCE WOD! 

Be ready for anything….

IMG_2952

Our adage isn’t “Welcome to the party” for nothing………

 

 

 

CAST IRON Read the rest

13 Days Left!

Saturday, April 28th, 2012

Mobility:
Hip Prep

Warm up:
Volleyball Pick up
Wide grip Bar taps x 10
GHD Sit ups x 10
Review, practice, and load up the Low Bar Back Squat position

Back Squat 2-2-2-2-2-2-2-2-2-2

Hold between 70% … Read the rest

2 weeks until world domination!

Friday, April 27, 2012

First ever Dance WOD this Sunday!!

Mobility:
Jog 400 Meters
DROM
10 Wall Extensions

Gymnastics Warmup:
3 Rounds of:
3 Strict Pullups
5 Kick up to Handstands
5 Handstand Pushups or Ring Pushups
Tuck L-Hang, 10 … Read the rest

15 Days to Go!

Thursday, April 26th, 2012

Mobility:
Shoulder Prep

Warm up:
400 meter jog
10 Front squats, empty barbell
10 Push Press
10 Strict Pull ups
10 Thursters
10 Bar taps
5 Kipping Pull ups

Build up to a heavy set of … Read the rest