Archive for month: July, 2015
31
07
2015

Sat 1/8/15 @ CrossFit SFS Hume

Every 2 minutes, for 16 minutes (8 sets): 2-Position Clean (squat) start @ 50% of 1rm (mid-thigh, and then from the floor) In teams of two, with one person working at a time, complete: 50 Power Cleans 60/45kg 800 Meter Run (400 Meters each) 50 Front Squats 60/45kg 800 Meter Run (400 Meters each) 50...

30
07
2015

Slow Cooked Corn Beef @ CrossFit SFS

Hey Gang, Here is my dinner last night from my awesome wifey!! Simple & easy to do: Ingredients 1kg Corn Beef 1 large onion, chopped 6 carrots, diced 8 oz. mushrooms, sliced 6 cloves garlic, peeled and sliced 3 cups beef broth 4 fresh thyme sprigs 1/2 tsp salt Freshly ground pepper Instructions...

30
07
2015

Friday 31/7/15

Can’t wait to watch this big rig, Matt Reilly coming to the 2015 Capital’s Unbroken Challenge Skills – 10 mins EMOM 3 Snatch Balance (light, fast reps, focus on dropping under the bar) + 5 Box Jumps 24/20′ Strength – 12 mins 7 x 3 Bench/ Floor Press (fast but heavy) S/S...

28
07
2015

Wed 29/7/15 @ CrossFit SFS Hume

SKILL and STRENGTH (10min) 50 Turkish get ups (25 each hand alternating) Novice- 16/12/8kg Intermediate and advance 24/16kg POWER/CONDITIONING EMOM 5 mins perform 4 max distance continuous broad jumps TABATA kettlebell swings 20:10 x 8 rounds (in 10sec rest must perform 1 burpee) Novice 24/16kg (rus...

24
07
2015

Masters League & Surprise WOD @ CrossFit SFS

Coaches choice for the WOD in the morning gang!! You have to turn up to find out your fate at CrossFit SFS, Hume.. Remember, due to the Australian Masters League on tomorrow there is only 2 classes: 7am – gymnastics 8am – CrossFit Class Wish me luck everyone as I compete and get amongst...

23
07
2015

Paleo Pancakes

As far as brekkies go, I have a sweet tooth & LOVE pancakes, maple syrup & ice cream!! I’ve been looking for a paleo replacement ever since, but the taste/texture/something was always wrong. This recipe I found on Paleo Australia via Against All Grain (they’ve got plenty of other paleo-frien...

17
07
2015

CrossFit SFS Super Sat 18/7/15

IN PAIRS 1.4km pinch plate carry (change partners as needed until you complete 1.4km) – Lap Raws Cres 150 toes to bar (reps can only be performed while partner hangs from bar- change as needed) 300 push ups (reps can only be performed while partner is in straight arm push up plank 450 double u...