It’s Sunday and time to try something new… Feel like Pizza??? Here is another great recipe from Dani Spies at Clean and Delicious… Enjoy cooking…

Back Squat
3 – 3 – 3 – 3 – 3

Followed by-

For time:
Run 200m
50 Ball Slams
50 Burpees
50 Ball Slams
Run 200m

Post those results into the comments

School Holidays - No Teens or Kids Classes - Restart Term 4

Every 2 mins, for 20 mins (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

Followed by-

For time:
60 Calories of Rowing
30 Ground to Overhead (42.5kg/60kg)
15 Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Post results into comments

School Holidays - No Teens & Kids Classes - Restart Term 4

Every 90 seconds for 9 mins (6 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

Followed by-

Every 7 mins, for 21 mins (3 sets) for times:
15/20 Calories of Assault Bike
30m Walking Lunges with Farmer’s Hold (16kg/24kg)

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School Holidays - No Teens or Kids Classes - Restart Term 4

Every 2 mins, for 32 mins (4 sets) for max reps of:
Station 1 – 15/20 Calories of Assault Bike + Max Reps Alternating Pistols
Station 2 – 200-400m Row or Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups

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School Holidays - No Teens or Kids Classes - Restart Term 4

Every 3 mins, for 15 mins (5 sets) of:
Bench Press x 1 rep @ 21X1 + 3-4 reps

Perform the first rep with a controlled descent and 1- second pause (“one-one-thousand”) on your chest;
then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

Followed by-

12 Min AMRAP:
8 Pull Ups
8 Squat Cleans (30kg/42.5kg)
30m Bear Crawl

Finisher:
30m Prowler Push as fast as possible.
Rest 1-2 Mins then repeat

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School Holidays - No Teens or Kids Classes - Restart again for Term 4!

Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 mins

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction –focus on speed of the concentric.

Followed by-

Three rounds for time of:
30 Wall Balls (6kg/10kg)
15 Dumbbell Burpee Box Step-Overs (15/25kg DBs, 20″/24″)

Post those results into the comments

With the weather slowly changing it will be time to start entertaining again… This dip is easy and delicious to make… The perfect starter for guests to nibble on… Recipe comes from Dr Hazel Wallace, otherwise known as the Food Medic… Enjoy!

Roasted carrot tahini dip

Ingredients

3 large carrots

30ml extra virgin olive oil

70g tahini

2 garlic cloves

1⁄2 teaspoon of cumin

1⁄2 teaspoon of paprika

juice from 1⁄2 lemon

pinch of salt

pinch of pepper

handful of pumpkin seeds

handful of pomegranate seeds

sesame seeds

fresh coriander

pita bread

Instructions

Preheat the oven to 180°C/350°F. Peel and dice your carrots and scatter them on a baking tray.

Drizzle with olive oil and roast in the oven for 30 minutes.

Take the carrots out of the oven, and leave to cool for approximately 10 minutes.

Add the cooled carrots to the food processor along with the extra virgin olive oil, tahini, garlic cloves, cumin, paprika, lemon juice, salt and pepper. Blitz until completely combined and smooth.

Empty the dip into a bowl and top with pumpkin seeds, pomegranate, sesame seeds, and fresh coriander.

Enjoy with some toasted pitta!

In teams of two, perform the following for time:
800m Run (together)

immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups

immediately followed by…
800m Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Post times to comments.

Every 2 mins, for 10 mins (5 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 @ 85%

then:

EMOM, for 20 mins (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Plank Hold

Post weights and reps to comments.

Every 3 mins, for 15 mins (5 sets) of:

Bench Press x 2 reps @ 21X1 + 4-6 reps @ normal tempo

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

then:

Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side – 15kg/25kg)
10 Single-Arm Dumbbell Push Press* (right side – 15kg/25kg)
20 Toes to Bar

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Post weights and times to comments.

Strength -

Take 20 mins to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

WOD -

“Nitrous”

For time:

1000m Row

50 Thrusters (30kg/42.5kg)

Post times to comments

Strength-

A.
Every 90 seconds, for 15 mins (10 sets) of:

Slow Pull Snatch x 1 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Reset between each rep.

Followed by-

B.
10 Min AMRAP:

10 Double-Unders
1 Power Snatch (35kg/52.5kg)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches

…and so on, following the pattern for 10 mins.

Post those results into the comments

CrossFit Senior Teens @ 4.15pm
No Junior Teens or Kids Classes This Week.

15 Min AMRAP of:
12 Kettlebell Swings (24/32 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups

Rest 5 mins, and when the running clock reaches 20

Four rounds for time of:
400m Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (15kg/25kg)

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Chia seeds are edible seeds that come from a dessert plant that happen to be jam-packed with nutritional goodness. They are rich in omega-3 fatty acids, carbohydrates, protein, fibre, antioxidants and calcium AND they  happen to make a delicious pudding. #winwin

I love chia seed pudding. I sometimes use coconut milk, other times I use organic Greek yoghurt… Whatever way you do it, it’s always really YUMMY and super easy to prepare.

Below are 4 variations of chia seed puddings from Dani Spies at clean and delicious… Enjoy

Chai Chia Pudding

• 1/2 cup unsweetened almond milk (or your favorite milk)

• 2 tbsp. chia seeds

• 1 tbsp. maple syrup (or your favorite sweetener)

• 1/4 tsp. ground cinnamon

• tiny pinch cardamon + ground cloves

• 2 tsp. chopped raisins

Combine all ingredients in a wide mouth mason jar and stir well.  Refrigerate for a minimum of 4 hours and up to 5 days.  Enjoy with your favorite toppings.

Nutrients per recipe: Calories: 223; Total Fat: 9.5g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrate: 29.7g; Fiber: 9.8g; Sugars: 16.5g; Protein: 6.8g

Green Matcha + Coconut Chia Pudding

• 1/2 cup unsweetened almond milk (or your favorite milk)

• 2 tbsp. chia seeds

• 1 tbsp. maple syrup (or your favorite sweetener)

• 1 tsp. green matcha powder

• 2 tsp. shredded coconut

Combine all ingredients in a wide mouth mason jar and stir well.  Refrigerate for a minimum of 4 hours and up to 5 days.  Enjoy with your favorite toppings.

Nutrients per recipe: Calories: 242; Total Fat: 11.5g; Saturated Fat: 11.5g; Cholesterol: 0mg; Carbohydrate: 27.3g; Fiber: 12.2g; Sugars: 12.1g; Protein: 8.7g

Banana Strawberry Chia Pudding

• 1/2 cup unsweetened almond milk (or your favorite milk)

• 2 tbsp. chia seeds

• 1 tbsp. maple syrup (or your favorite sweetener)

• 2 tbsp. chopped banana

• 2 tbsp. chopped strawberries

• dash of cinnamon

Combine all ingredients in a wide mouth mason jar and stir well.  Refrigerate for a minimum of 4 hours and up to 5 days.  Enjoy with your favorite toppings.

Nutrients per recipe: Calories: 236; Total Fat: 9.5g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrate: 32.6g; Fiber: 10.6g; Sugars: 16.8g; Protein: 7.1g

Chocolate Chia Pudding

• 1/2 cup unsweetened almond milk (or your favorite milk)

• 2 tbsp. chia seeds

• 1 tbsp. maple syrup (or your favorite sweetener)

• 1 tbsp. unsweetened cocoa powder

• dash of cinnamon

Combine all ingredients in a wide mouth mason jar and stir well.  Refrigerate for a minimum of 4 hours and up to 5 days.  Enjoy with your favourite toppings.

Nutrients per recipe: Calories: 217; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 0mg; Carbohydrate: 27.4g; Fibre: 10.5g; Sugars: 11.9g; Protein: 7.5g

Strength-

Push Press
5 - 5 - 3 - 3 - 2 - 2

Followed by-

5 Sets for Max Reps:
1 Min Max Thrusters (30kg/42.5kg)
1 Min Max Burpees
Straight into 200m Run

Restart next set once everyone is back and have rested at least a minute.

Score is Max reps and record your fastest & slowest run times.

Post those results into the comments

Strength-

Spend 10-15 mins building up to a solid 3-rep Overhead Squat
then…
Complete 3 more sets at that weight.
Rest 2-3 mins between sets and work on Mobility.

Followed by-

“Half Cindy”
AMRAP 10 mins of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Post those results into the comments

Strength-

12 mins to build to a heavy 3-Rep Deadlift (Not Max)
then...
complete 2 more sets at your final weight

Followed by-

In teams of two, alternating complete rounds, perform 24 min AMRAP of:
 25 Double Kettlebell Deadlifts (16kg/24kg)
 15m Front-Racked Kettlebell Walking Lunges (16kg/24kg)
 30m Double Kettlebell Overhead Carry (16kg/24kg)
 45m Double Kettlebell Farmer’s Carry (16kg/24kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Post those results into the comments

**KIDS CROSSFIT @4:15PM**

Strength-

Hang Snatch
2-2-2-2-2

Followed by-

For time:
15 Handstand Push-Ups
30 Alternating Pistols
45 Kettlebell Swings (16kg/24kg)
60 Sit-Ups
45 Kettlebell Swings
30 Alternating Pistols
15 Handstand Push-Ups

Post those results into the comments below

**JUNIOR TEENS @4:15PM**

Strength-

Every 2 mins, for 16 mins (8 sets):
 Front Squat
 *Set 1 – 5 reps @ 70-74% of 1-RM
 *Set 2 – 5 reps @ 75-79%
 *Set 3 – 3 reps @ 80-84%
 *Set 4 – 2 reps @ 85-89%
 *Set 5 – 2 reps @ 90-94%
 *Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Front Squat

Followed by-

AMRAP 12 Mins:
30 Double-Unders
15 Wall Balls (6kg/10kg)
8 Toes to Bar

Don’t forget to post those results into the comments