Author Archives: crossfitaskal

Autism, T4A and Battleground South Bay


In honor of National Autism Awareness Month, many of our athletes are competing this Saturday at Battleground South Bay: Benefitting Train 4 Autism Foundation. Our members have been preparing hard for this competition to show their support for this wonderful cause and we are excited to announce that as of this date, CrossFit Askal has raised $412 and $2,846 as a community.

About Autism and Autism Spectrum Disorders

Autism and Autism Spectrum Disorders (ASD) are both general terms for a group of complex disorders of brain development and an estimated 1 in 68 children in the U.S have been identified with it. Children with Autism have difficulty with (and not limited to) verbal and non-verbal communication, language development and trouble with learning and social interaction. The severity of ASD can range of varying degrees. Autism is difficult to diagnose since there is no medical test (like a blood test), to help diagnose and instead, autism is diagnosed by child’s behavior and development.  There is currently no cure of ASD.

About Train 4 Autism (T4A)

Train 4 Autism is a nonprofit, 501(c)(3) organization founded by parents of children with Autism. T4A is dedicated to raising awareness and funds for research and treatment for those living with Autism and their families through 10ks, 5ks, walks, triathlons, marathons, swimming and cycling events.

About Battleground South Bay

Battleground South Bay (BGSB)  is a friendly, beginner focused crossfit-style competition. BGSB’s mission is to bring together the socially conscious crossfit community of the Los Angeles-South Bay area in an effort to raise awareness and funding for a cause dear to our heart, Autism. This Saturday will be the inaugural event and the first of hopefully many to come. Proceeds from this even benefit Train 4 Autism Foundation and it’s crossfit for special needs projects.

Why CrossFit Askal is involved

Many from our community either have a family member with autism, know someone with autism or work with autistic children through schools, programs and organizations. We have experienced firsthand how these funds help keep our local programs alive and benefit the kids and their families. We hope to continue this effort through the monies raised from Battleground South Bay.

How to Participate

  • Donate. Please consider donating through our fundraising page.
  • Volunteer. If you are interested in volunteering at this Saturday’s event, please contact Andrea at
  • Cheer. Come this Saturday and cheer on our athletes and community. For most of our members, this will be their first ever competition. Make signs, bring noise, and go cheer for them like crazy.
  • Share. Spread the word and share this info with your family, friends, coworkers and community.

For more information

Centers of Disease Control (CDC)
National Institutes of Heath (NIH)
Train 4 Autism (T4A)



What is Elements?

This class is designed for anyone new to our Askal Community. Our main focus is to not only take your fitness to the next level but most importantly to make everyday life situations easier whether it is chasing after your kids, carrying groceries, or just simply walking without huffing and puffing. Elements focuses on introducing basic progressions of movements (i.e. squat, deadlift, push ups, pull ups etc) and slowly increasing movement difficulty as well as intensity.

When does Elements take place?

Classes are held Monday through Friday 7-8pm and hope to expand to other times of the day as well as Saturdays as soon as interest and attendance increases.

Who can attend Elements?

ANYONE can join! Whether you have never worked out before, are a seasoned athlete, a soccer mom, or regular Joe, anyone can participate!

How often can I attend Elements?

You can come as often as you wish. We recommend coming in on a consistent basis (at least 3-4 times per week).

What if I want to attend CrossFit classes?

You must attend our Elements classes for a minimum of 4 weeks and show basic understanding of movements before you are able to attend our CrossFit classes.


$100 $50 for one month of unlimited attendance*

*50% OFF SPECIAL! One purchase per a person and applies only to the first month. Elements membership is $100 per month if you wish to continue attending beyond the first month.  Offer expires 4/30/14.

How do I start Elements?

You may start anytime. You may either call us at 424-271-2924 or sign up online here. We highly recommend coming in 20 minutes early prior to your first class.

Have any questions?

Feel free to give us a call at 424-271-2924 or email us at

Sweet Potato & Purple Yam Chews

A yummy alternative to enjoying sweet potato if you’re tired of having it baked or smashed.



1 large sweet potato
1 large purple yam
1 can coconut milk
coconut oil

Read the rest of this entry


Perla at her first powerflifting competition.

Perla at her first powerflifting competition.


For most of you who are competing at Battleground South Bay, this will be your first CrossFit competition. Perhaps it may even be the first competition ever in your life. We are very excited for you and hope you are just as excited as we are. As we get closer to competition date, here are a few tips on how to prepare for your competition.

  1. Continue working out as you would. If you have developed a game plan and/or training schedule with your coach, follow it.
  1. Taper your workouts as you get closer to the day of the competition. I recommend taking a day or two off prior to the competition and instead focus on mobility and form.
  1. Address any mobility issues.
  1. If the competition workout is pre-released, take advantage of reviewing the workout, standards and any additional details of the competition. Make sure you are prepared for those movements and work on any weaknesses.
  1. Get adequate rest and sleep.
  1. If you haven’t done so, dial in your nutrition. If you need help with this, please see a coach.
  1. Prepare for the impossible and be sure to pack your gym bag. Some items I suggest packing:
  • wrist wraps
  • knee or elbow sleeves
  • weight belt
  • extra hair ties/pins/headbands (for the ladies)
  • mobility tools (lacrosse ball, massage sticks, foam rollers, pvc, etc)
  • athletic tape
  • jump rope (for warm up)
  • extra underwear (hey, you never know!)
  • extra shirts
  • extra shorts
  • deodorant
  • extra shoes
  • extra socks
  • shaker bottle
  1. Prepare food. Food vendors at a competition are not guaranteed and if there are any, there is usually a long line and the food might not be the most beneficial for an athlete. Pack food items your body is already familiar with (do not experiment and eat something new the day before or of the event!) Examples include:
  • plenty of water
  • coconut water (or electrolyte supplement)
  • carbs (baked tubers, Vitargo, fruit, steamed rice, etc)
  • lean protein source (ex grill chicken)
  • roasted veggies
  • nuts or almond butter
  • Food bars (ex. Perfect Foods Bar, Epic Bars, etc)
  • protein powder
  1. Most importantly, be prepared to have fun!

If you have any other advice to add to this list, please share and comment below!

Get ready for some changes!

Ana, age 44, lifting 110lbs for the first time.

Ana, age 44, lifting 110lbs for the first time.

Dear A-Team:

We are dedicated to providing you all with the best possible service we can and we strive for nothing less. We are constantly seeking ways to improve our services, facility and most importantly our community.

One area we are seeking to revamp is our website. While our page goes through a major makeover, we will no longer be posting the workouts on this blog. Instead, we will be posting on a private Facebook forum. If you have not joined the forum yet, please let one of the coaches know and we will gladly add you.

However, you will gradually see more content being published on this site.  We encouraged everyone to contribute in some way… whether it be commenting on a post or  submitting an article, photo or video. Or maybe you simply have an idea or suggestion on what you would like to see. WE WANT TO HEAR FROM YOU!

If there is anyway we can improve or any suggestions you may have, please feel free to contact us at or give us a call!

Get ready for TONS of exciting stuff  yet to come!


CrossFit Askal



Monday 4.7.14



Pause Back Squat 5-5-5

5x: 2 BTN Press + 1 Snatch Balance


For time:

10 Double Unders
60 Wall Ball 20/14
20 Double Unders
40 Wall Ball
30 Double Unders
20 Wall Ball
40 Double Unders

Saturday 4.5.14



Find 1RM OHS


3 Power Snatches 95/65
Run 200m

Friday 4.4.14



Find 1RM Front Squat


For time:
Run 1 mile

Thursday 4.3.14


A. Max effort 1 minute row for cal

B. EMOTM for 7 min… 3 Deadlifts

C. Max effort 1 minute slam balls

D. Cash Out Surprise

Wednesday 4.2.14

Mayra Set Up


5 Sets of 3: Clean DL+High Pull
Hang Clean 5×2


For time:
21 Clusters
15 OH Lunges
9 Ropes Ascents