Monday, February 28, 2011

Steph, Megs and Amelia getting ready for sectionals, go girls!!!

Workout of the day

Monday 28th February

6 Rounds for time:
3 Split Jerks (70kg/50kg)
10 Ring Dips
100m Run

Sunday, February 27, 2011

Leica with free range pork - paleo style


A lovely way with lamb

Rack of Lamb with herb/mustard crust
1 or more racks of lamb frenched (approx 6 cutlets per rack)

Mustard Crust (for 1 rack of 6 cutlets)
2 generous tablespoons of Dijon mustard
Zest of one lime (or lemon)
1 teaspoon of powdered lemon myrtle
1 teaspoon-ish of dried thyme or lots of fresh leaves from about three stems

Mix crust ingredients together.

Heat oven to 200C (180C fan forced). Place lamb on rack bone-side down in baking dish lined with foil. Smear crust mixture over meat part of lamb generously . Bake in oven for 10 minutes then reduce to 180C (160C fan-forced) for a further 35 minutes. This can be done in a BBQ as well.

I usually bake a range of vegetables for an hour at the same temperature - sweet potato (kumera), pumpkin, onion, parsnip, beetroot and potato for significant other. Steamed broccoli, beans and asparagus go well.

Note: Frenched means fat removed – you can do this yourself if the price per kilo of frenched lamb freaks you out.

Cheers Chris

Workout of the day

Saturday 26th February

5 rounds for time:
400m Run
15 x Overhead Squats (42.5kg/30kg

Friday, February 25, 2011

Wednesday, February 23, 2011

Tuesday, February 22, 2011

Big Al and Bergy in the prayer position

Workout of the day

Tuesday 22nd February

15 min AMRAP
3 Strict Chin-ups
6 Ring Dips
9 Kettlebell Swings (32kg/24/kg)
12 Push Press (40kg/30kg)

Monday, February 21, 2011

Workout of the day

Monday 21st February

6 min AMRAP
6 Med Ball Cleans (9kg/6kg)
6 Burpee Box Jumps

Rest 2 mins then repeat

Sunday, February 20, 2011

Amelia Sectionals 2010


Garlic and Coriander Chicken

1kg chicken thighs – cut in half and checked for bone fragments
3-4 cloves of garlic, crushed
1 bunch of fresh coriander
2 teaspoons fresh ground black pepper
2 green chillis, seeded and finely sliced
1 tablespoon of lime or lemon juice

Splash of olive oil

Cut the roots from the coriander and save for another day. Wash and finely chop leaves and stems.
Mix all ingredients together in glass or metal bowl. Add chicken, stir through until chicken is well covered.
Marinate in the fridge for 1-3 hours.

Shortcut: Put coriander and all other marinade ingredients into bowl of food processor. Process until well pulped.

Cook over coals or under grill for about 30-35 minutes.

Saturday, February 19, 2011

Workout of the day

Saturday 19th February

20 min AMRAP
5 K2E
10 x Pushups
15 x BJ
20 x Butterfly Situps

Friday 18th February

“Bear Complex”
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Post total time

Thursday, February 17, 2011

Vera Handstand Pushup

Workout of the day

Thursday 17th February

Pairs Ladder
2 x (1-10) reps of:


Wednesday, February 16, 2011

Josh taking stock of what just happened

Workout of the day

Wednesday 16th February

For time:
Thrusters (60kg/40kg)

Tuesday, February 15, 2011

Monday, February 14, 2011

Ben Sectionals 2010


BBQ season so a BBQ Chook recipe for the tribe.

Honey and Soy Chook


2 large tablespoons of honey (organic of course)

¼ cup of gluten-free soy sauce (low salt if you can find it)

2 cloves of garlic crushed

A thumb-top-sized chunk of fresh ginger – about an inch (2.5cm) - finely sliced julienne

1 small red chilli – seeded – finely sliced

80-100ml olive oil or macadamia nut oil works too (Omega 3!)

Splash of sesame oil (a small amount goes a long way)

Splash of sherry (optional) – the alcohol cooks out so it’s really just fancy grape juice – honestly

Mix all of these ingredients in a large bowl until the honey is dissolved.


500-1kg chook – the free-range I buy is usually about 600g and there is enough marinade to do up to a kilo.

Cut chook thighs into half – check for bone fragments and remove any excess fat left on the meat.

Add chook to the marinade, cover and keep in the fridge for at least an hour. You can prepare this a day ahead of needing it too.


Best cooked over coals but can be cooked on a ridged grill pan (stove top) or at a pinch in the oven on tray preferably on a cooking rack (150 fan-forced, 170 otherwise). Baste with remaining marinade. Time – 30-45 minutes depending on how thick the chook is, how hot your fire etc etc etc.

Serve with a garden salad. My garden salad.... baby spinach leaves, rocket, avocado, home-grown fresh tomato, cucumber, olives, capsicum, mushrooms and asparagus. Chop into good size chunks that you can get your fork into and don’t forget to steam and blanche your asparagus.

Health Note:

Throw away unused marinade it’s got raw chicken juices in it - yewwwhh

Enjoy, cheers Chris

No Mikes not pregnant!

Workout of the day

Monday 14th February

10 min AMRAP
10 x Wallball (9kg/6kg)
20 x Walking Plate Lunges (20kg/10kg)

Friday, February 11, 2011

Thursday, February 10, 2011

Workout of the day

Thursday 10th February

For Time:
50 Squats
50 Pushups
50 Knees to Elbows
50 Dips
50 Situps
50 Double Unders

Wednesday, February 9, 2011

Candles in the wind

Workout of the day

Wednesday 9th February

For time:
Deadlift (100kg/80kg)
Handstand Pushups
Do 15 boxjumps after every couplet

Tuesday, February 8, 2011

Starting young-Medicine Ball Clean with full extension

Workout of the day

Tuesday 8th February

AMRAP 25 mins
10 Pullups
8 Squat Clean Thrusters (60kg/40kg)
6 Overhead Squats (60kg/40kg)
200m Row

Monday, February 7, 2011

Chad, Birchy and Starry CrossFit Active Nth Sydney-Road trip coming soon!!!

Workout of the day

Monday 7th February

A – “Annie”
Double Unders

B – Run 800m

Sunday, February 6, 2011


For those that zone enjoy but you paleo fans need not read any further.

Make it yourself muesli

Since most commercial brands add sugar, making it yourself gives you control of the content. Go easy on the dried fruit, it packs a lot more fructose per volume than fresh stuff.

1kg rolled oats (one packet)

200g pepitas (one packet)

200g sunflower kernels (one packet)

Two of: 75g dried goji berries (half packet) – supposedly a wonder berry

125g sultanas (half/third packet),

200g dried diced apricots (one packet)

100g dried blueberries (one packet)

50g LSA mix (about a quarter packet)

Serve with skim milk or low fat yoghurt and fresh berries in season.

Leave out the rolled oats and LSA for a home made trail mix.

Saturday WOD

Outdoor session.

Friday, February 4, 2011

Dave at Back and Spine Workshop

Workout of the day

Friday 4th February

Push Press
7 x 3

Partner Cindy One person completes as many rounds of “Cindy” as possible whilst partner runs 400m. Each person must run 3 x 400m “Cindy” 5 Pullups 10 Pushups 15 Squats

Wednesday, February 2, 2011

Workout of the day

Wednesday 2nd February

12 min AMRAP
10 x Deadlifts (70kg/50kg)
10 x Butterfly Situps
… 6 lateral jumps over bar on every minute (start with lateral jumps)

Tuesday, February 1, 2011