*JUNIOR TEENS @4:15PM*

Strength-

 Every 2 mins, for 16 mins (4 sets of each):
 Station 1: Muscle-Ups x Max Reps in 45 seconds
 (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
 Station 2: L-Sit x 45-60 seconds (accumulated)

Followed by-

 EMOM, for 16 mins (4 sets of each) for Max Reps/Cals:
 Min 1 – Rowing (for calories)
 Min 2 – Strict Handstand Push-Ups
 Min 3 – Bar Muscle-Ups
 Min 4 – 30-Second Front Leaning Rest on Rings
 (use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Don’ forget to post results in the comments

*SENIOR TEENS @4:15PM*

Strength-

Every 2 mins, for 12 mins (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%

Followed by-

Three rounds for time of:
400m Run
30 Walking Lunges with Dumbbell Farmer’s Carry (15/25kg)
15 Devil’s Presses (15/25kg DBs)

Post times and results in the comments

Sunday- Rest day at Bluelake Crossfit

Another quick, easy and delicious recipe idea from Dani Spies @ Clean and Delicious… Hope you try… Enjoy!

Zucchini Taco Boats

Zucchini taco boats are easy to make and a fun way to put healthy twist on taco night! This zucchini boat recipe is low-carb, paleo, keto, and Whole 30 friendly, so they work for just about everyone!

Prep Time30 mins

Cook Time25 mins

Servings: 8

Calories: 215

Ingredients

• 4 medium zucchini

• 1 cup salsa

• 1 tablespoon olive oil

• 1/2 cup chopped onion

• 1 pound grass-fed ground beef

• 2 tablespoons taco seasoning

• 1 cup cauliflower rice, (I buy mine pre-riced)

• 2 cloves chopped garlic

• 1 bell pepper, chopped

• 1 cup chopped zucchini, reserved

• salt and pepper to taste

• 1 cup shredded cheddar cheese

• 1/4 cup chopped cilantro, optional

• 1/4 cup diced cherry tomatoes optional

Instructions

• Pre-heat oven to 350F.

• Trim the top and bottom of zucchini off. Lay the zucchini flat and slice in half lengthwise. Repeat with all four zucchini.

• Using a spoon, scoop the center of the zucchini out leaving 1/4 inch wall around the bottom and sides of the zucchini. Repeat with each zucchini halve.

• Reserve 1 cup of the zucchini meat from the center of the zucchini and give it a rough chop. We will use this in the filling.

• Add a thin layer of salsa to the bottom of a baking and lay the zucchini boats on top. You may need two dishes to fit all of the zucchini.

• Ina large non stick skillet, heat olive oil. Once the oil is hot, add in the onion along with a pinch of salt.

• Once the onion is translucent, push to the side and add in ground beef. Season with salt and break up into crumbles. Add taco seasoning and stir to coat.

• Next, add in cauliflower rice, garlic, bell pepper and zucchini 'meat'. Season with a little more salt and pepper and stir.

• Pour in remaining salsa, stir everything together, and simmer for 5-10 minutes. Turn off the heat and allow to cool until it's easy to handle.

• Divide the mixture evenly amongst all 8 zucchini boat halves and then sprinkle each half with shredded cheddar cheese.

• Cover with aluminum foil and bake for 25 minutes or until the cheese has melted and the zucchini is tender.

• Top with fresh tomatoes and cilantro and enjoy!

Notes

• I always buy my cauliflower rice pre-made at the grocer store. You can use fresh or frozen for this recipe, both work.

• If you want to keep this recipe Whole 30 compliant, be sure to leave off the cheese.

Nutrition

Serving: 1boat | Calories: 215kcal | Carbohydrates: 9g | Protein: 17g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 52mg | Sodium: 420mg | Potassium: 660mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1074IU | Vitamin C: 49mg | Calcium: 142mg | Iron: 2mg

Strength-

Power Clean & Jerk
3 - 3 - 3 - 3 - 3

Followed by-

3 Rounds for Max Reps:
1 Min Max Row/Bike for Cals
1 Min Max DB Man Makers (15kg/22.5kg)
1 Min Max Kettlebell Swings (16kg/24kg)
1 Min Rest

Post results in the comments

Strength-

Take 20 mins to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Followed by-

For time:
800m Run
50 Thrusters (30kg/42.5kg)
800m Run

Post results in the comments

Strength-

Every 30 seconds, for 3 mins (3 sets) of:
 Interval 1 – Full Support Hold on Low Rings x 20 seconds
 Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
 Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort
 Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then-

Every 90 seconds, for 30 mins (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups
Station 3 – 50 Double-Unders
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry (24kg/32kg)

Post results in the comments

*KIDS CROSSFIT @4:15PM*

Strength-

Alternate between the following for 5 Sets each:
1 - Strict Press x 5 reps
2 - Strict Pull Ups x 5 reps

Build across the sets to a heavy set of 5 and your most challenging set of Pull Ups.

Followed by-

"Elizabeth"
21-15-9 Reps for time of:
Power Cleans (42.5kg/60kg)
Ring Dips

Compare to last time in March.

Post results in the comments

*JUNIOR TEENS @4:15pm*

Todays Workout-

Every 4 mins, for 32 mins (8 sets) for total load:
 400m Run
 8 Shoulder to Overhead

Post results in the comments

*SENIOR TEENS @4:15PM*

Strength-

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Followed by-

"Jackie"
For Time:
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull Ups

Compare to last time in February.

Post times and results in the comments

Sunday- is prep day for the coming week… Why not try these breakfast bars from The Body Coach- Joe Wicks … Enjoy!

Apple and Cinnamon Breakfast Bars

Ingredients:

200g rolled oats 

75g coconut flour

90g vanilla protein powder

60g ground flaxseed

2 tbsp ground cinnamon

240g pitted medjool dates (roughly 14 dates), chopped

220g unsweetened apple sauce

100g almond butter

75g coconut oil, melted

75ml boiling water

200g raisins

2 apples, cored and grated

Method

Preheat the oven to 180ºC and line a 20cm x 30cm rectangular cake tin with greaseproof paper. Combine the oats, coconut flour, protein powder, ground flaxseed and cinnamon in a large bowl and set aside.

Put the dates, apple sauce, almond butter, coconut oil and boiling water into a liquidiser and blend to a smooth purée. Pour into the bowl with the dry ingredients and stir to combine. Stir in the raisins and grated apple then spoon into the lined tin. Using the back of a spoon spread everything out in an even layer then bake for 30 minutes until golden brown.

Leave to cool in the tin then turn out, remove the paper and cut into rectangles. Wrap each bar individually in cling film and store in an airtight container for up to five days. Any spare bars will freeze well.

Tip

These bars freeze really well. Freeze them on a tray lined with greaseproof paper, then once they're frozen transfer to them to a larger freezer bag. That way they won't stick together, and they'll be easier to defrost.

Strength-

Hang Power Snatch
3-3-3-3-3

Followed by-

Complete for time:
800 Meter Med-Ball Run (6kg/10kg)
20 Strict Pull-Ups
40 Kettlebell Swings (16kg/24kg)
20 Burpee Box Jump-Overs (20'',24'')
40 Kettlebell Swings
20 Strict Pull-Ups
800 Meter Med-Ball Relay Run

Post times and results in the comments

Strength- 

Back Squat
 *Set 1 – 5 reps @ 65-70%
 *Set 2 – 3 reps @ 75-80%
 *Set 3 – 1 rep @ 85-90%
 *Set 4 – 6 reps @ 80%
 *Set 5 – 6 reps @ 80%
 *Set 6 – 6 rep @ 80%
 Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Followed by-

For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (15kg/22.5kg)
50 Goblet Squats (16kg/24kg)

Strength-

10-15mins Overhead Squat Tech

Followed by-

Three rounds for time of:
800 Meter Run
10 Overhead Squats (40kg/60kg)
15 Burpees Over the Barbell
20 Toes to Bar

Post time and results in the comments

*CROSSFIT KIDS @4:15PM*

 Six sets of:
 Push Press x 3 reps @ 11X2
 Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead. Use at least 3-4% more weight that you used last week.

Followed by-

Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Handstand Push-Ups
Minute 4 – 100m Shuttle Run

Post results in the comments

Every 2 minutes, for 12 minutes (6 sets) of:
*JUNIOR TEENS @4:15PM*

Strength-

Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

 Followed by-

 Every 6 minutes, for 18 minutes (3 sets) for times:
 30/20 Calories of Rowing
 20 Burpees
 30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Note times for each set

Post times and results in the comments

followed

*SENIOR TEENS @4:15PM*

Strength-

Every 2 minutes, for 16 minutes (8 sets):
 Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

Followed by-

Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (35kg/52.5kg)
12 Front Squats (35kg/52.5kg)
12 Box Jump-Overs (24″/20″

Post times and reps in the comments

Winter time is soup time… Enjoy this immunity boosting chicken soup this weekend… Thanks to another great recipe from Dani Spies @ Clean and Delicious …

Green Chicken + Veggie Soup

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Ingredients

• 1 tbsp. extra virgin olive oil

• 1 small onion chopped

• 1 green bell pepper chopped

• 2 carrots chopped

• 2 stalks of celery chopped

• 3 cloves chopped garlic

• 1 tsp. ground cumin

• 2 tsp. dried oregano

• 12 ounces shredded chicken I like using a rotisserie

• 2 small zucchini chopped

• 1 cup frozen corn

• 6 cups low sodium chicken broth or homemade stock

• 1 bunch cilantro stemmed

• 1 Serrano pepper

• A few handfuls of baby spinach chopped

• Salt and pepper to taste

Instructions

• Heat olive oil in a large pot and add in onions, pepper, carrots, and celery. Season with salt and pepper and cook for 8-10 minutes or until the veggies begin to look tender.

• While veggies are cooking, blend cilantro, Serrano pepper, 1 clove garlic and 2 cups of broth in the blender. Set aside.

• Once veggies are tender, season with cumin, oregano, and a little more salt and pepper, stir well and cook for another 2 minutes.

• Add shredded chicken, zucchini, corn, remaining chicken broth and the cilantro broth you blended in the blender. Bring to a boil, reduce down and simmer for 10 more minutes or until your veggies are tender.

• Finish with a few handfuls of baby spinach and enjoy!

Strength-

Three Sets of:
 Dumbbell Front Squats x 10 reps
 Rest 1 Min
 Bar Muscle-Up Practice or Drills x 2 Mins
 Rest 2 Mins

Aim to use the heaviest Dumbbells you can for 10 reps.

Followed by-

3 Rounds for time of:
350m Row
20 Dumbbell Hang Cleans (15kg/22.5kg)
10 Bar Muscle-Ups (or 15 Strict Pull-Ups)

Strength-

 Five sets of:
 Push Press x 4 reps @ 11X2
 Rest 2 mins

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used last time.

Followed by-

Three rounds for time of:
 20/30 Calories of Rowing
 15 Chest-to-Bar Pull-Ups
 10 Strict Handstand Push-Ups

Post results in the comments

Strength-

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 mins between sets

Followed by-

Three rounds for time of:
30 Wall Balls (6kg/10kg to 10′)
25 Kettlebell Swings (16kg/24kg)
20 Box Jump & Step Down (20″/24″)

Post times and reps in the comments