Blog

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 […]

Sep 2nd, 2016

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Friday 2nd September 2016 – Friday Night Lights 16.3

Some action from FNL WOD 16.2 Week 3 of Friday Night Lights “KETTLEBELL HELL 2.0” 5 rounds for time: 30 kettlebell swings  16kg 20m synchro lunge  16kg each 16 kettlebell snatches  16kg 40m farmers carry  – with both 16kg kettlebells One partner working at a time on the swings, snatches and farmers carry. Kettlebells can […]

Sep 1st, 2016

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Thursday 1st September 2016

Its the first day of spring… and we’re doing box jumps! For time: 50 box jumps  24″/20″ 25 strict press  35/25 40 box jumps 20 strict press 30 box jumps 15 strict press 20 box jumps 10 strict press 10 box jumps 5 strict press   If you’re scaling the weight today, you’ll be aiming […]

Aug 31st, 2016

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Wednesday 31st August 2016

Seems to have been a fair bit going on outside the box over the last week or so. I am sure we won’t have captured everyones activities (sorry, but we will get better at stalking you all…promise). Really awesome to see most of the FNL teams embracing the “active recovery” sessions, it even looks to […]

Aug 30th, 2016

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Tuesday 30th August 2016

“HELEN” 3 rounds for time; 400m run 21 kettlebell swings  24/16 12 pull ups   Helen is “one of the girls” – a benchmark WOD that was last programmed on the 10th March 2016 (if you’re recording this in your diary!).  If you were lucky enough to do Helen with us then, or you have […]

Aug 29th, 2016

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Monday 29th August 2016

There has been some great active recovery going on since the point scoring for FNL started – keep it up people!  Good luck for round 3! For time; 10 squat cleans  60/43 50 abmat sit ups 8 squat cleans 40 abmat sit ups 6 squat cleans 30 abmat sit ups 4 squat cleans 20 abmat […]

Aug 26th, 2016

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Friday 26th August – Friday Night Lights 16.2

THE WOD 8min AMRAP – Partner WOD – row 1000m – in the remaining time complete as many front squats as possible Your score will be the amount of weight you lift between the two of you e.g. you do 10 front squats at 40kg, your total is 400! A few things for Friday Night […]

Aug 25th, 2016

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Thursday 25th August 2016

“Jack” 20min AMRAP 10 push press  52/35 10 kettle bell swings  24/16 10 box jumps  24″/20″   S’n’C Scale the weights as required, switch out kettle bell swings with Russian swings and step ups instead of box jumps

Aug 24th, 2016

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Wednesday 24th August 2016

5 rounds for time: 10 deadlifts  100/70 20 wall balls  9/6   The weight can be scaled appropriately for the deadlift – we’re looking for a weight that is a push for you to be able to do 10 unbroken reps of with great technique!  The target height for the wall balls can be reduced […]

Aug 23rd, 2016

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Tasty Tuesday – Baby Back Ribs

Since there has been a fair bit of interest around the bacon recipe I done last week, I thought I would stick with the whole BBQ theme for this week. This is a good paleo solution (that I found a while ago on an App I have called Caveman Feast) for getting some nice flavoursome […]

Aug 23rd, 2016

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Tuesday 23rd August 2016

“CINDY” 20min AMRAP – 5 pull ups – 10 push ups – 20 air squats   Know your previous benchmark, because this is a benchmark! Ensure standards are kept dont count your half rep movements, find a consistent pace, that you can keep moving, know your strengths, if you can squat fast do that, be […]

Aug 22nd, 2016

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Monday 22nd August 2016

POWER SNATCH 1 – 1 – 1 – 1 – 1 – 1 – 1   Today’s focus is technique! Come in today with an open mind and positive attitude towards this highly technical but potentially magnificent movement and you could be pleasantly surprised by what you learn and how you improve!

Aug 20th, 2016

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Saturday 20th August 2016

“Badger”    (45min time cap) In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. 3 rounds for time; 30 squat cleans  43/30 30 pull ups 800m run

Aug 19th, 2016

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Friday 19th August 2016 – FRIDAY NIGHT LIGHTS 16.1

It’s the last opportunity for you to get points on the board for week one!  You’ve spent the week strategizing which team member will compete with the Team Captain to make the most of the remaining points up for grabs and now your plan is going to be put to the test!  Best of luck […]

Aug 18th, 2016

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Thursday 18th August 2016

12 min AMRAP: 10 v-snaps 10 push ups 30 double unders   This one should be a burner and it will provide a great opportunity to work on those double unders.  If you’re scaling any of the movements make sure its a modification that allows you to keep moving the whole time!

Aug 17th, 2016

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Wednesday 17th August 2016

Make 3 attempts at each of the following; Max set of single leg squats on your left leg Max set of single leg squats on your right leg Max set of left-arm dumbbell snatches (touch and go) Max set of right-arm dumbbell snatches (touch and go) Max set of strict toes to bar (NO SWINGING) […]

Aug 16th, 2016

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Tasty Tuesday – Home cured Bacon

Many around the box will know my love for BBQ’s and all things even remotely related to preparing and cooking meat. I have decided to finally give making my own bacon a go, and while not really a quick snack (takes 7+days to cure) it is rather satisfying to be in control of the flavour […]