Thursday, March 31, 2011

Big Beno "Thruster" King Of The Gym

Workout of the day

Thursday 31st March

1200m Run
21 Clean & Jerk (50kg/30kg)
600m Row
21 Clean & Jerk (50kg/30kg)
1200m Run

Wednesday, March 30, 2011

Workout of the day

Wednesday 30th March

Thrusters (60kg/40kg)
Wipers (each side)

Tuesday, March 29, 2011

Monday, March 28, 2011

Workout of the day

Monday 28th March

20 min AMRAP:
5 Toes through Rings
12 Snatch (40kg/25kg)
20 Pushups

Friday, March 25, 2011

CrossFit Kids program starting late 2011!!!

Workout of the day

Friday 25th March

For time:
70 Burpees
60 Situps
50 Kettlebell Swings (24kg/16kg)
40 Pullups
30 Handstand Pushups

Thursday, March 24, 2011

Wednesday, March 23, 2011


Workout of the day

Wednesday 23rd March

AMRAP 20 minutes:
10 Overhead Squats (50kg/30kg)
10 Hang Cleans (50kg/30kg)
10 Toes to Bar

Tuesday, March 22, 2011

One for the ladies

Workout of the day

Tuesday 22nd March

5 minute AMRAP
30 Double Unders
10 Ring Dips
10 GHD Situps

Rest 2 mins

5 minute AMRAP
30 Double Unders
10 Pullups
10 Back Extensions

Monday, March 21, 2011

Sunday, March 20, 2011


Rat-a-too-eee or train-smash
2 tbsp olive oil
2 medium brown onions
4 cloves of garlic
1 large eggplant
2-3 medium-large zucchini
1 red capsicum
1 kilo tomatoes

3-4 tablespoons tomato paste
1 red chilli

100g baby spinach leaves
1 tbsp dried oregano
1 or 2 tbsp dried basil
ground black pepper

Dice onion and finely chop garlic. Cut eggplant into 2cm slices and each slice into 4 chunks. Slice zucchini into 2 cm rounds. Chop capsicum into 1cm squares. Deseed and finely slice chilli. Roughly chop tomatoes.

Heat oil in large pot. Soften onion and garlic until onions are translucent and golden. Add eggplant and chilli and cook for 5 minutes over moderate heat, stirring occasionally. Add zucchini and capsicum and cook for another 5 minutes. Add tomatoes, dried herbs and tomato paste. Stir well. Cover and cook over low heat for about an hour. Before serving stir in baby spinach leaves and let them wilt.

Was looking for a venison recipe too but have only rough instructions:
1. Send Josh into the mountains
2. Locate deer
3. Do what you have to do
4. Cut Bambi into roasting bits
5. Roast
6. Eat

Steps 1 -4 can be replaced with a trip to Mike’s meats or any reputable game meat butcher.

Friday, March 18, 2011

Workout of the day

Friday 18th March

10 min AMRAP
30 Double Unders
15 Ground to Overhead (35kg/25kg)

Thursday, March 17, 2011

Richard PB front squat

Workout of the day

Thursday 17th March

10 minute AMRAP:
10 Sumo Deadlift Highpull (40kg/25kg)
10 Push Press (40kg/25kg)
100m Run

Wednesday, March 16, 2011

Jerry dish position on the swing
Wed 16/3/2011
5 Handstand Pushups
30 Air Squats
50 DoubleUnders
4 Rounds for time

Tuesday, March 15, 2011

Pipin helping the demolition job

Workout of the day

Tuesday 15th March

5 x 5

Sunday, March 13, 2011

Monday 14/3/2011

5 Burpees
10 Pushups
15 Squats

AMRAP 20mins

Saturday, March 12, 2011

Guys we are growing our affiliate, 70m2 downstairs means heaps more room for floor gymnastics work, tire flipping, prowlers the list goes on!
Sat 12/3/2011
5 mins Swings 32/24kgs
4 mins Burpees
3mins Double Unders
2 mins Butterfly Situps
1 min Swings 32/24kgs

Total reps

Friday, March 11, 2011

Thursday, March 10, 2011

Thursday 10th March

Sacky and Adam
12 minute AMRAP
10 Box jumps
10 Shoulder Press (40kg/25kg)

Tuesday, March 8, 2011

Monday, March 7, 2011

Pipin and Steph

Workout of the day

Monday 7th March

15 minutes:
30 Double Unders
20 Thrusters (30kg/20kg)
10 Knees to Elbows

Friday, March 4, 2011

Mobility Class Tuesday Nights

Workout of the day

Friday 4th March


Thursday, March 3, 2011

Workout of the day

Thursday 3rd March

20 minute AMRAP:
15 Overhead Squats (50kg/30kg)
15 Deadlifts (50kg/30kg)
15 Double Unders
15 Calorie Row
15 GHD Situps

Wednesday, March 2, 2011

Nutrition Workshop

Workout of the day

Wednesday 2nd March

Kettlebell Swings (32kg/24kg)
Handstand Pushups

Rest 2 mins

Kettlebell Swings (32kg/24kg)
Chest to Bar Pullups

Tuesday, March 1, 2011

Birchy, Mike, Ty and Kai getting ready for sectionals

Workout of the day

Tuesday 1st March

Front Squat
5 x 3