Blog

Sep 28th, 2016

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Wednesday 28th September 2016

The suns out and we are totally chipper! Play a chipper to your strengths, go into this one with a game plan and a strategy for breaking up the movements e.g. do you need to break on the gymnastics, is that deadlift going to be heavy etc.  Keep in mind too that you will need […]

Sep 27th, 2016

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Tuesday 27th September 2016

5 rounds for time; 3 rope climbs, 15ft 400m run Each round of rope climbs aim to do one of the rope climbs without using your legs for assistance – and don’t say we’re not good to you, we’re even letting you choose which rope climb you do legless!!  Check out some helpful hints for […]

Sep 24th, 2016

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Saturday 24th September 2016

You can thank me in cards and cakes for not being there today to inflict birthday burpees on you all.  If the cake requires refrigeration you can leave a note in the card in my cubby!   You’re going to warm up today but working to a heavy Turkish Get Up.  If this movement always takes […]

Sep 23rd, 2016

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Friday 23rd September 2016

This is how we row… personally I’m more a fan of the “star rower layout” but this side by side one means you can keep a better eye on the competition! It’s a 2km row for time today team!  Check back to your previous time for this and try and beat it! – we last […]

Sep 22nd, 2016

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Thursday 22nd September 2016

Five rounds NOT for time; max rep bench press,  bodyweight max rep unbroken chest to bar pull ups There is to be no rest between the movements, only rest between each round, you’ll get 3 mins to prepare yourself to go again!   S’n’C today will be scaling the weight of the bench press.  The […]

Sep 21st, 2016

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Wednesday 21st September 2016

Ever wonder where this workout got it’s name?  MMA legend B.J Penn tried the workout and compared it with a “fight gone bad”.  This WOD test mental toughness as much as power endurance. We want you to perform each movement for a minute at a time with no resting in between!  Give yourself one point for […]

Sep 20th, 2016

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Tasty Tuesday 20th September – Cauliflower Avocado Toast

No Toast…no worries   INGREDIENTS 1/2 head cauliflower 3 eggs, divided kosher salt extra-virgin olive oil 1 avocado, peeled and pitted Juice of 1 lemon pinch red chilli flakes DIRECTIONS Grate cauliflower on a box grater. Transfer to a large bowl and mix with 1 egg and a large pinch of salt. In a large […]

Sep 20th, 2016

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Tuesday 20th September 2016

Today is all about the thrust and seeing if you can perfect it!!  Make us proud team!   Thruster 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1

Sep 19th, 2016

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Monday 19th September 2016

This wasn’t actually Kirks face when he saw the programming today… but I’m pretty sure it would have looked fairly close to this!!! “Nasty Girls” 3 rounds for time; 50 squats 7 muscle ups 10 hang power cleans  62/42   S’n’C today will be subbing muscle ups for a variation of dips and pull ups […]

Sep 17th, 2016

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Saturday 17th September 2016

CrossFit Team Series WOD 3 Some of you may have been keeping up with these WOD’s and may have thought they looked like good fun… if that’s you then today is your lucky day!! This WOD is for teams of 4, preferably 2 men and 2 women (we’ll work with what we have on the […]

Sep 12th, 2016

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Monday 12th September 2016

“GRACE” 30 clean and jerks for time  60/43   Another one of the girls, a quick benchmark that should leave you on the floor gasping for breath with a familiar pain in your chest… familiar to that of Fran but much quicker!  Grace is hard and fast and should be completed sub 5 minutes.  You […]

Sep 9th, 2016

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Friday 9th September 2016

LUNGES!!!  A full 7 days after your last one, if you did the FNL workout last Friday, so you won’t even remember by now how much they burned last week!  If the pain is still fresh in your memory though never fear, todays workout will take your mind of last weeks completely!!!  and you get […]

Sep 7th, 2016

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Wednesday 7th September 2016

The “youth” part of team “Youth Justice” are seen here looking a little bit tired… it’s almost a nice feeling to see the WOD kill them as much as everyone else… totally disparaging to see that they’d recovered completely by home time tho!!   Overhead Squat 3 – 3 – 3 – 3 – 3   then… […]

Sep 6th, 2016

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Tasty Tuesday 6th September – Slow cooker apple “crumble”

Wondering what to do with a bag of apples that have been sitting in my fridge for far longer than they should, I stumbled across this handy (and very tasty) slow cooker recipe. Ingredients: 4 apples – variety of your choice. 1/4 cup almond flour 1/8 cup shredded coconut 1/4 cup  slivered almonds 1 tbsp […]

Sep 6th, 2016

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Tuesday 6th September 2016

Please note this pic is not Liz getting away from the rowers as quickly as she can, she was just really, really fast at the Farmers Carry last Friday night! ROWING!!!! For times; row 250m row 500m row 1,000m row 500m row 250m   Partner up people, preferably with someone who rows the same kind speed […]

Sep 5th, 2016

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Monday 5th September 2016

“Dianne” 21 – 15 – 9 deadlifts  100/70 handstand push ups   A benchmark workout team, so if you have done this one before then pull out your best score and make a plan today to improve on it!  Make a strategy for getting through this one – it is a quick one so breaking […]