31 Dec 2012

This is an easy and fantastic dessert we enjoyed on Christmas Day.  It’s by Jennifer Cornbleet and I make it quite often.  I have two of her books and love them.  See the Youtube video posted below as she gives a demo of this recipe.  I tripled  the shortbread crust and doubled the fruit mixture per below to fill a 23cm round tin.  And if I don’t have fresh fruit use frozen blueberries and raspberries and thaw before using.  Always use fresh strawberries though.  I always make this on the day as it is so simple and ALWAYS drain the fruit before placing it in the tin otherwise it can become sloppy when serving.

JUMBLE BERRY UPSIDE DOWNCAKE
2 cups fresh blueberries
Two ¾ cups fresh raspberries
Two ¾ cups sliced fresh strawberries
1 ½ tlbspns agave syrup

SHORTBREAD CRUST
3 cups unsweetened shredded dried coconut
3 cups raw walnuts
½ tspn salt
18 medjool dates, pitted
Place fruit and agave syrup in bowl and toss gently to combine.  Set aside while making the crust mixture.  For the crust, place coconut, walnuts and salt in processor and process until finely ground (crumbly).  Add dates and process until mixture begins to stick together.  Don’t over process though.  Press some mixture together with your fingers to check.  To assemble line 23cm round pan with parchment paper.  Drain the berry mixture, then place half of fruit mixture into the tin.  Top with half of the shortbread crust, distributing it evenly.  Press down with hand to compact.  Repeat with remaining fruit mixture and cover with remaining crust mixture.  Press down with hand again.  Cover with gladwrap and chill in fridge for at least 30mns or up to 12 hours before serving.  Upend on plate and serve and enjoy.

Note:  Shortbread crust will keep for 1 month in the fridge or 3 months in the freezer and doesn’t need to be thawed before using.

31 Dec 2012


Carrie

NOTE: CCF is closed for the XMAS break. Classes will resume TOMORROW!!!! January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

Complete 100 push ups.
Each time you finish a set run 100m until you reach the total of 100 push ups.
(So, yes! if you can do 100 chest to ground push ups unbroken then that means you don’t have to do any running!)

30 Dec 2012

NYE!!


Renee

NOTE: CCF is closed for the XMAS break. Classes will resume on Wednesday January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

For time:
50 squats
40 sit ups
30 squats
20 sit ups
10 squats

28 Dec 2012

Run 5k!


Dave K

NOTE: CCF is closed for the XMAS break. Classes will resume on Wednesday January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

Run 5k for time!

27 Dec 2012


Harry

NOTE: CCF is closed for the XMAS break. Classes will resume on Wednesday January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

Weighted push ups
This one is for the all parents out there:
Get your child to sit on your back and perform as many push ups as possible for 1 minute.
Immediately after the 1 minute is up perform as many sit ups as possible in the next minute.
Repeat 5 times.
Mark down your totals and the age of child!
Note: if you are not great at push ups find a smaller child 🙂

26 Dec 2012


Hagen

NOTE: CCF is closed for the XMAS break. Classes will resume on Wednesday January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

15 min AMRAP
Set up at an oval, mark out a route around your block or just estimate the run.
Run 400m
Maximum plank hold
Your aim is to do as little rounds as possible

25 Dec 2012

Boxing Day!


Jade B.

NOTE: CCF is closed for the XMAS break. Classes will resume on Wednesday January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

21-15-9
squats x 2
push ups,
sit ups x 2
(ie: squats & sit ups are actually 42-30-18 whilst the pushups stay 21-15-9)

24 Dec 2012


Nick G.

NOTE: CCF is closed for the XMAS break. Classes will resume on Wednesday January the 2nd. Have a great break guys!! The Workout bellow can be completed at home or in a park etc. Rope in as many friends as possible! Enjoy! -Post results to Facebook where possible.

CROSSFIT OPEN WORKOUT 12 . 1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

23 Dec 2012


Nick D. Swinging it!

NOTE: Today we have the 6am, 10am and 530pm classes. (There will be no 630pm class)

Today is the last official day that we are open in 2012! We will re-open on Wednesday January the 2nd where the full timetable will be running from that date onwards. We have had such a great year and can’t wait for 2013! We’d like to thank everyone who has been a part of CCF – THANKYOU!!!! Merry Christmas and have an awesome new year all!! YEAH!

NOTE: During the period between Christmas and the 2nd of Jan, we hope to have some open gym times. We will post the times to Facebook and would love everyone to join us. Stay tuned!

NOTE: We will also be posting home WODS on this site during the holiday period for all those wanting to get a holiday sweat on!

The CCF twelve days of XMAS
1 Deadlift 50/35
2 Hang power cleans 50/35
3 Push press 50/35
4 Front squats 50/35
5 Burpees
6 TTB
7 Pull ups
8 Sit ups
9 Push ups
10 Wall balls 9/7
11 Hollow rocks
12 Thrusters 50/35

There are 12 total rounds with one new movement being added each round. I.E. do 1 Deadlift, then 1 Deadlift + 2 Hang Power Cleans, then 1 Deadlift + 2 Hang Power Cleans + 3 Push Press, etc. The WOD is complete when the 12 Thrusters are completed.

21 Dec 2012

Wanna know a secret? Its KERRRRRYYYYS BIIIIIIIIRRRRTTTTTHHHHDDDAAAAAYYYYYY!! YAAAAAAAAAAAAAAAAAY! But….Be very wary people….Christmas babies are very delicate on their birthdays.  Sharing one so close to Jesus can really put you on edge….. Remember, don’t make any direct eye contact and make sure you bring some sort of offering of Lu Lu Lemon shorts or Paleo treats to help make the day run smoothly 🙂

Strength/Skill:
Catch up on a strength session from this week or work on a weakness.

Conditioning:
21-15-9
Wall Balls 9/7
TTB
Box Jumps 24/20″
DU