31 May 2013


Will the Hornets be making an appearance today?? It’s going to be heaps of fun!! Can’t wait!!

Teams of 4. As much as possible it will be two guys + two girls.

Team WOD 1:
16 mins to establish a team 1RM Clean.
Between the 4 people on your team and using one barbell establish a 1RM Clean each and combine to make a team total (Both Squat or Power Clean is permitted)

Team WOD 2:
Within your team separate into two groups (Two Males & Two Females). Between the two people and with only one person working at a time, complete:
3 mins max Burpees onto a plate
3 mins max Plate Snatch 20/10
3 mins max Push ups

Combine the total reps of each Partnership to make up your team score.

Team WOD 3:
“2 mile high”
In a relay each person will complete 4 x 200m each.

 

30 May 2013

JazzFit!


It says it all….Look great. Feel great. Have fun….JazzFit…We’ll be starting a trial class next week. Stay tuned. Manning will be instructing.

Strength/Skill:
Rope Climbs & L-Sits!
Accumulate 10 rope climbs & 2 mins worth of L-sits. (Wear long socks!)

Conditioning:
Run Helen st
50 Pull-ups
30 Wall balls 9/7

IMPORTANT NOTE:
80’s fest BBQ and WOD day TOMORROW!!!
Starts at 10am. We want everyone there! Will feature 80’s dress up (Yes, not joking! We are actually dressing up and so are you!) and some team WOD’s. There will be prizes for best dressed and other reasons in which Kerry and I will soon work out! It will be fun…I promise! If you don’t like dressing up – you don’t have to!! But it would be great if you did! Save the date! We want everyone there!!!!!!!!!!!!!!!

The Paleo BBQ will be $10 and super tasty as always. Bacon…eggs…steak….salad….And DESSERT! YEEEEEAAAAH!!

 

29 May 2013


Want huge triceps in four easy steps??
Step 1) Perform sets of dual Triceps extensions until lightning emanates from your body.
Step 2) Drink 2 Gallons of milk per day.
Step 3) Tan up!
Step 4) Oil up before all workouts..Chicks dig it and it stops the lightning from burning your skin.

Strength/Skill:
Missed a Strength session this week? Either complete that or work on a weakness….

Conditioning:
21-15-9
Power Snatch 35/20
Burpee

IMPORTANT NOTE:
80’s fest BBQ and WOD day this Saturday!!!
Starts at 10am. We want everyone there! Will feature 80’s dress up (Yes, not joking! We are actually dressing up and so are you!) and some team WOD’s. There will be prizes for best dressed and other reasons in which Kerry and I will soon work out! It will be fun…I promise! If you don’t like dressing up – you don’t have to!! But it would be great if you did! Save the date! We want everyone there!!!!!!!!!!!!!!!

The Paleo BBQ will be $10 and super tasty as always. Bacon…eggs…steak….salad….And DESSERT! YEEEEEAAAAH!!

 

28 May 2013


In the 80’s…You simply wanted to get stronger in order to carry the biggest Ghetto blaster around…things were simpler then…Say your prayers….Eat your vegetables and wear your double denim…..Always.

Strength/Skill:
Weighted Pull-ups 6,4,2,2
During the first three warm-ups complete 3 x max reps of HSPU or Push ups.

Conditioning:
10-9-8-7-6-5-4-3-2-1
US KB Swings 24/16
DU x 2

IMPORTANT NOTE:
80’s fest BBQ and WOD day this Saturday!!!
Starts at 10am. We want everyone there! Will feature 80’s dress up (Yes, not joking! We are actually dressing up and so are you!) and some team WOD’s. There will be prizes for best dressed and other reasons in which Kerry and I will soon work out! It will be fun…I promise! If you don’t like dressing up – you don’t have to!! But it would be great if you did! Save the date! We want everyone there!!!!!!!!!!!!!!!

The Paleo BBQ will be $10 and super tasty as always. Bacon…eggs…steak….salad….And DESSERT! YEEEEEAAAAH!!

 

27 May 2013


CrossFit in the 80’s….yeah a bit lamer….but leotards make everything more fun! Princess Di in the front agrees 😉

This weeks Paleo Mum recipe is a Raw Brownie Bar and also has info on how to deactivate your nuts! Not as painful as it sounds tee hee! Deactivating nuts can actually make them taste even better and be more kind to your gut. Find the recipe and info here and remember to check for more Paleo recipes each week 🙂

Strength/Skill:
20 mins to find your Back squat 2RM

Conditioning:
10 rounds or 10 min cap
1 Power Clean 80/50
5 Pull-ups
10 Push ups
15 Squats

IMPORTANT NOTE:
My uncle is a very rich man in…ahhhh….Kenya…We need to deposit money into your bank account…because…ahhh….we want to share it with you….simply give me your account number and pin number and we will go 50/50….ahhh…HAHA! Just checking if you’re reading this!

80’s fest BBQ and WOD day this Saturday!!!
Starts at 10am. We want everyone there! Will feature 80’s dress up (Yes, not joking! We are actually dressing up and so are you!) and some team WOD’s. There will be prizes for best dressed and other reasons in which Kerry and I will soon work out! It will be fun…I promise! If you don’t like dressing up – you don’t have to!! But it would be great if you did! Save the date! We want everyone there!!!!!!!!!!!!!!!

The Paleo BBQ will be $10 and super tasty as always. Bacon…eggs…steak….salad….And DESSERT! YEEEEEAAAAH!!

 

26 May 2013


Kat B rolling out!

Are you getting enough Mobility vegetables?
We all love doing the fun stuff…Heavy lifting, Metcons (WOD’s)…But recovery, rest and mobility is just as important. We need to thoroughly mobilize before and after each session. Get in early or hang out later, roll out and do your extra stretches! Tight shoulders or legs, sore knees or elbows? Unsure what you need to do? Simple…Ask us! We’ll show you 🙂

Strength/Skill:
Bench Press 3,3,3,3,3
During the first three warm-ups complete 3 x max reps of strict Leg raise

Conditioning:
5 rounds
5 Push Press 60/40
10 TTB


IMPORTANT NOTE:

80’s fest BBQ and WOD day this Saturday!!!
Starts at 10am. We want everyone there! Will feature 80’s dress up (Yes, not joking! We are actually dressing up) and some team WOD’s. There will be prizes for best dressed and other reasons in which Kerry and I will soon work out! It will be fun…I promise! If you don’t like dressing up – you don’t have to!! But it would be great if you did! Save the date! We want everyone there!!

The Paleo BBQ will be $10 and super tasty as always. Bacon…eggs…steak….salad….And DESSERT! YEEEEEAAAAH!!

 

25 May 2013

This week we are going to go NUTTY!!!

Nuts are rich in proteins, healthy fats and enzymes.  However they are also high in enzyme inhibitors, making them difficult to digest.  How we overcome this is by soaking nuts in lukewarm salted water which neutralizes the enzyme inhibitors and become de-activated.  Soaking nuts is optional so it’s up to you if you buy straight off the shelf and use or de-activate them.  However, when you taste the difference after soaking and drying them, you’ll find they are even more delicious.  There’s no bitterness and they are easier to digest.  Because nuts are high in natural oils, they can easily become rancid, so make sure you buy them from a store with a rapid turnover or reliable source.

How to Soak Nuts:  For almonds, pecans, pumpkin seeds, sesame, sunflower seeds or walnuts: Soak 4 cups of shelled nuts in water warmed from pan or jug with 2 tspns of salt for 7 hours or longer (up to 24 hours).  For cashews, soak no more than 6 hours, as they have already been partially soaked and heated, so that more than 6 hours of soaking may make them bitter.  There is NO need to soak BRAZIL NUTS, HEMP SEEDS, PINE NUTS or PISTACHIOS.  Store soaked nuts in the fridge for 2-5 days.

How to Make Crispy Nuts for Storing: Crispy nuts will store for months in an airtight container.  For all nuts, soak, rinse well, drain and spread them on a large baking tray.  Heat in low oven, no more than 150F (65C) with the door cracked open, turning them from time to time.  If you have a dehydrator, dehydrate for 12 hours, or until dry and crispy.  The drying time will vary from 10-24 hours depending on the size of your nuts, their moisture content and the temperature of your oven or dehydrator.  I bought my dehydrator quite cheap from Homeart store in Northland.  Check them every few hours.  It’s easiest to buy all your nuts, soak them, then crisp them, so they are always ready for snacking and using in recipes.  I know this seems tedious but if you suffer from tummy problems this is the way to go.
How to Toast Nuts: Toasted nuts are delicious.  Heating them adds depth and richness to the flavours.  Toast them on a baking tray at 180C for 9-12 minutes, depending on size of the nut, stirring occasionally.  Set your timer and take care not to overbake them.
The recipe this week is for Raw Brownie bars whereby you only require to soak them if you prefer.

RAW BROWNIE BARS
1 cup walnuts 
1/8 tspn sea salt
12 medjool dates, pitted
Cinnamon
½ cup cacao powder
¼ cup almonds

Process walnuts in food processor until finely ground.  Add cacao powder and sea salt and pulse to combine.  Add dates, almonds and cinnamon and process until mixture has broken down.  Test by pinching some mixture with the tips of your fingers, should stick together.  Remove and make into balls or bars, which you just press into rectangle shape on your cutting board and then cut into shape.
I make bars and wrap in glad wrap and take to work for snacks during the day.  Different ways of using recipe is also to add orange juice and zest from the orange,  lemon juice and zest , cacao nibs, chia seeds, chopped up cranberries (make sure they are the sugar free ones), anything that tickles your fancy.  They are very easy to make and taste SO SO yummy. Also the info about the nuts are from Paleo Desserts: 125 Delicious Everyday by Jane Barthelemy which you would know by now I LOVE SWEETS and am not going to miss out in having them.

 

24 May 2013


80’s fest BBQ and WOD day next Saturday!!!
Starts at 10am. Will feature 80’s dress up and some team WOD’s. There will be prizes for best dressed and other reasons in which Kerry and I will soon work out! It will be fun…I promise! If you don’t like dressing up – you don’t have to!! But it would be great if you did! Save the date! We want everyone there!!

The Paleo BBQ will be $10 and super tasty as always. Bacon…eggs…steak and salad! And DESSERT! YEAH!!

Strength/Skill:
Power Snatch 2,2,2,1,1

Conditioning:
Partner AMRAP
8 mins
Power Snatch 50/30
One person works at a time.

 

23 May 2013


Just like in the Cosby show, you and your partner today will need to work together to traverse life’s struggles…..like Burpees and Double Unders…ahhhh…Did you know that The Cosby show was an 80’s sitcom?? Whoa, what an awesome segway! We actually have our 80’s dress up WODfest BBQ day fast approaching (10am Next Saturday the 1st of June) – Make sure you save the date and organise an 80’s outfit! Gonna be AWESOME!!

Strength/Skill:

15 mins to find your Deadlift 3RM

Conditioning:
5 min Partner AMRAP
P1: Holds a barbell at the top of the Deadlift position 70/50.
P2: Does max reps of Burpees onto a plate.
– Once the bar is dropped you must swap.

Rest 1 min

5 min Partner AMRAP
P1: AMRAP dips
P2: Runs 100m
– once P2 returns you then swap.

Rest 1 min

5 min Partner AMRAP
P1: Holds a handstand.
P2: 20 DU

Score = total reps.

 

22 May 2013


Angie

Strength/Skill:
5 x 1 Complex (Clean + Hang Clean)

Conditioning:
3 rounds
300m run
10 UB* Front Squats 60/40
7 UB* shoulder to overhead
*Squats and STOH must be unbroken, if you break up the set complete an automatic 5 Burpee penalty.