Iron grips, skillets, and other things….

Sunday, January 15, 2012

10 Wall extensions
2 minute keg drill
10 Wall extensions

3 strict pull-ups
4 strict handstand push-ups
5 strict toes to bar
15 GHD hip extensions
6 kipping pull-ups
8 kipping handstand push-ups
10 kipping toes-2-bar

Take 15 minutes and find your max height box jump for the day.

Workout of the day:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.



Please enjoy today’s post written by Assassin.  

“The Beauty of Cast Iron” 

We will now be dedicating Sunday blog posts to the nerdy umbrella of NUTRITION and culinary exploits that will include recipes and expert advice on how to navigate your way in the kitchen. If you haven’t visited the Paradiso Crossfit Nutrition Blog, please do so now. You’ll see the dedication of Jamie G in her quest to gather and share with you Paleo recipes. Explore the tabs at the top to learn more about the Paleo lifestyle of quality, or the Zone lifestyle of quantity. 
A couple of months back we debuted our first video in the Kitchen Basics series (yes, more to come!) where I had advised upon investing in a cast iron pan for searing/pan roasting meats. Hopefully, most of you took heed and are enjoying your cast iron pan already, but for those on the fence, let me outline why this affordable addition to your culinary repertoire will soon replace all the other pans in your cupboard.
1.) Cast Iron is great conductor of heat! Cast iron has a higher heat capacity than copper. More energy is stored in each pound of the cast iron.  Because cast iron pans typically weigh much more and are thicker than the same size pan in another material, they tend to store more energy when heated; a cast iron pan usually contains more thermal energy than other pans at the same temperature — a significant cooking advantage. Cast iron has unparalleled searing power because it has a lot of available thermal energy. What does that mean for you? Your steak will be evenly seared, creating a nice brown crust, sealing in the juices and flavor.
2.) A good source of iron: Studies show that cooking in cast iron can leach iron into food.  For many people the extra iron is beneficial, but for a small minority of people who are sensitive to iron it can be harmful.

3.) The OG Non-Stick Material. Cast iron is naturally non-stick when seasoned properly. New cast iron is anything but non-stick, and it can easily rust. Seasoning — rubbing oil or fat into the cast iron and subsequently heating it — fixes both problems.

In the video, I explain how easy it is to season, clean and store your cast iron pan. Take a gander! Let me know in the comments what you do with your cast iron pan if you already have one, or if I convinced you to acquire one (or several!) for yourself. 

Note: I forgot to mention that you should rub oil all over the pan: inside, on outer sides and handle, this will prevent rusting! Do not rub oil on the bottom of the pan where it will be in contact with your burner. 

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