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

Workout of the day

Wednesday 30th March

10-8-6-4-2
Thrusters (60kg/40kg)
Wipers (each side)

Workout of the day

Tuesday 29th March

Deadlift
5 x 1

Workout of the day

Monday 28th March

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

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 24/3/2011
4 x 400m Run

WOW

Workout of the day

Wednesday 23rd March

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

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

Ef deadlift

Workout of the day

Monday 21st March

Deadlift
5 x 3

CHRISSY COOKING CORNER

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.

Workout of the day

Friday 18th March

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

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

Jerry dish position on the swing

Wed 16/3/2011
5 Handstand Pushups
30 Air Squats
50 DoubleUnders
4 Rounds for time

Pipin helping the demolition job

Workout of the day

Tuesday 15th March

Deadlift
5 x 5

Monday 14/3/2011

"Bindy"
5 Burpees
10 Pushups
15 Squats

AMRAP 20mins

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

Workout of the day

Friday 11th March

Front Squat
5 x 1

Thursday 10th March

Sacky and Adam

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

Darcy Berg

Workout of the day

Tuesday 8th March

Clean
3,3,2,2,1,1,1

Pipin and Steph

Workout of the day

Monday 7th March

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

Mobility Class Tuesday Nights

Workout of the day

Friday 4th March

Clean
5-5-3-3-3

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

Nutrition Workshop

Workout of the day

Wednesday 2nd March

12-9-6
Kettlebell Swings (32kg/24kg)
Handstand Pushups

Rest 2 mins

12-9-6
Kettlebell Swings (32kg/24kg)
Chest to Bar Pullups

Birchy, Mike, Ty and Kai getting ready for sectionals

Workout of the day

Tuesday 1st March

Front Squat
5 x 3