30 Aug 2012

Chris S. powering to the line!

Today we will start by working a weakness! If unsure don’t stress – we’ll help choose one for you! Everyone has goals and weakness’, you conquer them by addressing them.

For some inspiration watch this video – it’s awesome! It almost made my Steak go cold, just couldn’t take my eyes away from the action long enough to cut it up! Beware – it’s quite possible you will LOUDLY cheer at your Ipad/Iphone/Computer screen! Well….I did anyway….

Note: Are you reading this with good posture?

20 minutes to work on a weakness

12,10,8,6,4,2 pull ups
20 DU in between rounds

REMINDER: Tommorrow is our next WODfest & BBQ. The BBQ is $10.

29 Aug 2012

You’ve seen them around the gym for a little while now…watching you….like crocodiles waiting out their prey…but now the time has come to take the sleds by their straps and possibly experience a quad pump even Arnie would be proud of! Let’s UNLEASH THE SLEDS!

Bench press find heaviest 1.5+1 (using same handwidth grip as overhead press)
Kb Renegade rows 10,10,10,10,10 (5 e.s) alternating each rep
(if the 32’s are too light for the 10 reps of the ren rows then choose a challenging amount of reps which still enables you to complete the same rep amount each set with perfect form)

Then lastly with bench press use 50% of your heaviest 1.5+1 and perform max reps of x 1.5 using normal grip.

Unleash the sleds!!

REMINDER: Today at 530pm we have our first class totally devoted to Olympic Lifting. If this interests you – be there!
Also, our next WODfest & BBQ is this Saturday the 1st of Sep! Sign up for the BBQ on the board-it will be $10.

28 Aug 2012


Back squats 4,4,4,4,4

5 min AMRAP
12 US Kb swings 24/16
10 box jumps 30/24
15 hollow rocks
1 min rest

5 min AMRAP
10 US Kb swings 24/16
10 box jumps 24/20
15 V-sits
1 min rest

5 min AMRAP
8 US Kb swings 24/16
10 box jumps 20/tyre
15 sit ups

Note: In each round the style amount of Kb swings, style of Sit-ups change and the box jumps reduce in height.

REMINDER: Tomorrow at 530pm we have our first class totally devoted to Olympic Lifting. If this interests you – be there!
Also, our next WODfest & BBQ is next Saturday the 1st of Sep! Sign up for the BBQ on the board-it will be $10.

27 Aug 2012

To quote Tommy Kono – one of the greatest of all US lifters “Weightlifting is 50% mental, 30% technique and 20% power”.

It does take much courage and belief in yourself to get under the bar and complete lifts successfully – especially whilst completing reps using your maximal weights. If you don’t believe you’re going to complete the movement successfully, in most cases you won’t. That’s where the 30% technique rears it’s ugly, yet very important head. In order to believe in your ability you need to have the technique down. There is no point in continuing to muscle up reps any way you can. Take a step back. In some cases we need to reduce the weights used and drill technique until it’s second nature! When you lift correctly it’s much easier, let me tell you. That’s pretty much our main aim WITH EVERYTHING! Let’s make things more efficient! We drill correct form in all movements because it’s safe and makes movements more efficient – not just to be sticklers for the sake of it. But, it does take time and dedication to properly learn some movements.

That’s why we have added a dedicated Olympic lifting session on Thursday arvo’s at 530pm, commencing this week. If you are interested in getting better or simply enjoy these important movements and wish to hit them more often, I strongly urge you to come! As the 530pm session is skill based, there will be no WOD, so you are free to train as usual in the 630pm group straight after.

Hang power cleans 3,3,3,3,3

8 min AMRAP
30 hang power cleans 60/40
50 pistols
100 DU

REMINDER: From TODAY onwards we have two extra sessions added to our timetable. 530pm Tuesday & 530pm Thursday. 530pm Tuesday will be a normal group session whereas 530pm Thursday will be devoted to Olympic Lifting. Also, our next WODfest & BBQ is next Saturday the 1st of Sep! BE THERE!!

26 Aug 2012

It’s time to make bread, yes PALEO bread and all 4 recipes are really, really tasty and delish.  So please all enjoy as I have and Ash and Renee and Kerry and Finn, etc.  I normally double the recipes too.

Oven 180C pre heated
1 ½ cups (150g) almond flour 
2 tlbspn coconut flour
¼ cup flaxmeal   
¼ tspn sea salt
1 ½ tspn bicarb of soda    5 eggs
¼ cup coconut oil, melted   1 tlbspn raw honey
1 tlbspn apple cider vinegar
Place flours, flaxmeal, salt and soda in food processor.  Pulse ingredients together until mixed.  Pulse in eggs.  Then add oil, honey and vinegar and pulse again to mix.  Remember to scrape down sides with a spatula so mixture is all combined too.  Lightly spray a silicone loaf pan (get them from K Mart for $5, they are a great buy, so much better than the other tins) and pour in the batter.  Bake 30mns or until tested. Place a small skewer in the middle, if it comes out clean, it’s done.  Cool in pan then remove and serve.  Keep tightly wrapped in fridge too.
Recipe obtained by website “ModernPaleo”

Oven 150C pre heated
1 cup raw cashew butter at room temp** 
½ to 2 tlbspn raw honey (use 2T if sweet bread reqd)
2 ½ tspn apple cider vinegar   
¼ cup almond milk**
¼ cup coconut flour    
1 tspn bicarb of soda
½ tspn sea salt 
4 eggs separated
**For the raw cashew butter, blended 2 cups raw cashews and 2 tlbspns of coconut oil, melted in food processor until butter like texture.  NB If you want to make ALMOND BUTTER, substitute raw cashews with roasted almonds. 
**Almond Milk – Soak 1 cup raw almonds in water in container overnight.  Drain and place in food processor with 3 cups water (ration 3-1 for almonds).  Blend well.  Strain using cheese cloth, muslin or sieve but I just buy cheap packets of knee high stocking as use that as my cheese cloth and simply bin the stocking after use.  Very easy and simple to make.
Beat cashew butter with the egg yolks then add honey, vinegar and milk.  Use electric hand held beaters or stand mixer.  Beat egg whites in another bowl until peaks form.  Combine dry ingredients in another bowl.  Add dry ingredients into the wet mixture and beat until combined.  Result is a wet batter rather than a dough.  Pour egg whites into mixture beating until just combined.  Don’t overmix.  Pour batter into lightly sprayed silicone loaf pan.  Bake 45-50mns or until top is golden brown and skewer comes out clean.  DON’T BE TEMPTED TO OPEN OVEN DOOR BEFORE 40MNS AS THIS WILL ALLOW STEAM TO ESCAPE AND YOU WILL NOT GET A PROPERLY RISEN LOAF.  Remove from oven, cool 15-20mns and remove from pan.  Cool an hour before serving.  Wrap loaf up tightly and store in fridge for one week.  The loaf gets better as the days go too.

Oven 150C
450 grated raw pumpkin           
4 eggs
½ tspn sea salt   
Pinch of nutmeg
¼ cup coconut oil, melted (60ml)       
3 cups almond flour
2 tspns baking powder or ¾ tspn bicarbonate of soda (baking soda) and 1tlbspn lemon juice
1 tlbspn raw honey               
Pumpkin seeds to sprinkle on top (optional)
Preheat oven to 150C fan forced.  Combine pumpkin, eggs, salt, nutmeg, oil and honey in a large bowl and mix well.  Line loaf tin with baking paper at base and the sides too.  Size given is 10 ½ cm x 26 cm but use what you have.  I did’nt use my silicone loaf pan as is too small.  Spoon mixture into loaf pan and sprinkle top with pumpkin seeds.  Bake approximately 1 ½ hours, but check after 1 hour and test as times may vary depending on your oven temperature.  Remove from oven and rest in tin 1 hour before removing.  Cool and enjoy.
Above recipe is from website “The Healthy Chef” by Teresa Cutter.  I’ve only just found her site and have found some amazing recipes.  Will try her carrot cake next.

Oven 180C
1 ½ cups almond flour               
2 tlbspn coconut flour
¼ tspn sea salt                   
1 ½ tspn bicarbonate of soda
5 eggs                       
¼ cup coconut oil, melted
1 tlbspn apple cider vinegar           
½ tspn honey
2 tlbspn fresh rosemary, chopped or 1 tspn dried rosemary or use any spices you desire, eg cinnamon
Grease a Whoopie pie pan with coconut oil.  If you don’t have this, line a baking tray with parchment.  In a small bowl, mix together  the flours, rosemary, salt and bicarbonate of soda. Set aside.  Process eggs, honey and apple cider vinegar until blended.  Add dry ingredients to wet  and process until well incorporated, stopping to scrape down sides with spatula too.  Remove blade from the processor and add cocut oil and stir until well blended.  If using a whoopee pie pan drop batter into rounds to fill.  If using tray, use an ice cream scoop and frop scoops onto tray.  Use a lightly sprayed egg ring to get nice round circles if you like.  Bake 15-20mns or until golden.  Makes 12.   

26 Aug 2012

Fin, exhibiting some of that Fury.

Fin… Well, where do we begin? Do we start with how he acquired his awesome nickname, or his building and general Fin-of-all-tradeness? Whilst possibly being in the “having no choice” category of whether he helped out or not, he still is one of the CCF heroes! He spent many a weekend (read: All weekends) leading up to the opening and completed everything from hanging the whiteboards, painting the walls, ripping down the walls, laying the mats, to helping construct the awesome pull-up/fun rig! Also, if anyone wants perfectly painted wall ball lines in their house for at home practice, Fin’s the man for the job!

Back to his nickname…..Many of you may or may not know that Fin used to be the lead singer (& Sax player! Hahahahaha) in a local Melbourne band called Mobius. The story goes that on a particularly loose and crazy night on stage (hitting the coconut water real hard I suspect) he actually launched at his Keyboard player mid song and sunk his teeth into his arm (drawing blood).  Then, during the same gig he proceeded to launch a ‘David Lee Roth’ style split kick (1:16 in video) that hit his guitarist in the face, subsequently knocking him out.. From that day onwards Finbar Fury was born! A word to the wise…. Never take the last coconut water….for he might get angry….and you wouldn’t like him when he gets angry!

Note: Some of that story could quite possibly be fictional.

Strict press 1,1,1
Push press 3,3,3

“Finbar fury”
Station your bar & plates 7m away from your Pull-up station.
Lunge each piece of equipment separately 7m to your station then assemble and complete:
3 rounds
21 push press 40/30
15 pull ups
9 lateral bar jumping Burpees
Then dis-assemble your barbell and return each piece via overhead lunging 7m to the original starting position.

*if your scaling or choice of barbell means you need to use extra change plates, you still only need to lunge 2 plates and your barbell. Leave the change plates at your lifting station.

REMINDER: From this Tuesday onwards (starting tomorrow) we have two more sessions added to our timetable. 530pm Tuesday & 530pm Thursday. 530pm Tuesday will be a normal group session, whereas 530pm Thursday will be devoted to Olympic Lifting. Also, our next WODfest & BBQ is next Saturday the 1st of Sep! BE THERE!!

24 Aug 2012


Well!!  What better combo than Steak and Eggs??  I will say no more…

Weighted dips 3,3,3,3,3

200m run
20 Kb Snatches 24/16 (10 e.s)
20 US swings
20 Russian swings
200m run
20 push ups
20 pull ups
20 box jumps
200m run
20 DU
20 sit ups
20 Burpees
200m run

REMINDER: From next week onwards (starting Tuesday 28th of August) we have two more sessions added to our timetable. 530pm Tuesday & 530pm Thursday. 530pm Tuesday will be a normal group session whereas 530pm Thursday will be devoted to Olympic Lifting. Also, our next WODfest & BBQ is next Saturday the 1st of Sep! BE THERE!!

23 Aug 2012

Jade B. Mid second pull-up ever!! Great work Jade!

Steak.  Steak is great.  Some have even said it’s the protein source of the Gods.  Not always as highly regarded as it’s more “show-offy” cousin Bacon, but Steak can still be a reason to get out of bed in the morning.  It is very versatile, can be eaten at any time of the day and during any season.  I’m eating one right now as I write this.  Grass fed of course.  Steak the workout is awesome.  It’s a little crazy.  But not too crazy.  Maybe you’ll get a little “Steak ache?” afterwards. From this day onwards could it possibly be included in CrossFit slang? “I got Fran throat”. “Whats the WOD?” “How many Pood is that kettlebell?” “Man, I’ve got Steak ache!”. We’ll see come Sat or Sunday morning…. :) 

Deadlift – 15 mins to find a heavy but not maximal 5

12 min AMRAP
28m each side 1 armed farmers walk
7 strict leg raises
28 box jumps 24/20
28m bear crawl
7 strict pull-ups
28 hollow rocks

22 Aug 2012

Harry just hangs around. Like a bat, but not upside down.

You may or may not know that there has been a series of WOD’s named in honor of the awesome people that dedicated their free time to help get this gym set up to how you see it today. This is the CCF Hero WOD series! They are special workouts and over the future months and years they will be repeated in the programming, so make sure you note them down (including your score) as they will be an important benchmark in tracking the progression in your training.

In the next installment of our CCF hero WOD’s we are paying tribute Harry Mills “The Maniac”!

Harry was there from the start, and even stuck around on some of the worst days possible! Through the demolition and extraction of the massive shite pipe that ran the whole length of the gym, to the construction of our pull-up/squat rack/monkeybars/rope climbing rig.  He gave us his time, his tools and some much needed advice! Yep… Harry was there, and he was an awesome help! So thanks Harry… Enjoy your workout!!


Weighted CTB pull-up 2,2,2,2,2 (2 sec hold at top) 

“Harry Mills the Maaaaaaaaaaaaniac”
3 rounds
25 x (1&1) sandbag back squat thrusters & back squats 20/10
100m Sandbag run
If you put the sandbag down you get an instant 5 burpee penalty 🙂 (10 for Harry!)

21 Aug 2012

My lunch yesterday. Avocado and tuna on PALEO BREAD!!! Stay tuned for the recipe in the next Paleo Mum recipe installment! (Next Monday)

Bench press 5,4,3,2,1

Start with a heavy set of 5 then add weight each set whilst reducing the reps by one each time. If you are unsuccessful in any attempt do not increase the weight.

3 rounds for fastest time:
5 burpees
6 pull-ups
7 push ups
8 box jumps
9 wall balls
10 DU
2 mins rest between rounds

Record fastest round