30 May 2014

Chris H!

Continued from yesterday:…..After Chris witnessed Dan’s Clean he knew he had no choice but to also do the same! Chris calmly proceeded to start his 6th round of 21 Double-Unders followed by 7 Toes to Bar then it was just him and the bar….The 100k bar (or the 220 pound bar as the Americans would refer to it…certainly does sound more impressive!) There was no time for doubt. Maybe just enough time for a quick prayer to one of the many bearded Gods..Thor maybe? The months of honing his technique with lighter weights paid off. It was epic! 100k firmly on his shoulders! FREAKING HELL YEAH!

P.S. Above is the actual moment captured on film! After he posted it on Facebook his “normal” friends asked whether the weights were inflated! HAHA…They weren’t were they Kerry? 🙂

IMPORTANT NOTE: The Paleo Seminar is today at 11am! Bring $20 cash to attend! Cobra Squad will follow at around 12:30.

Low Hang Clean 3RM

7 min AMRAP
3 Front Squats 80/50

29 May 2014

Scottish Dan!

Dan and his partner Chris H kicked ass during the comp! They were the Dark horses and even ended up making the final and killed it along the way! Dan also hit an impressive milestone during the Partner comp…He Cleaned 100kg for the first time!…TWICE! Yep, He just casually followed up that epic benchmark with a second one! It was one of the highlights for me. You should have seen his face! He slammed the bar down and basically roared! AWESOME! ….To be continued tomorrow….:)

Skill Friday!
25 mins to complete:
1 x Max UB Pull-ups
3 x Max UB DU
1 x Max Handstand hold
100 Hollow rocks
400m run

16 min AMRAP
400m run
30 US KB Swings 24/16
20 Box jumps 24″/20″
10 Clapping Push ups

28 May 2014

Epic Alice!

Alice giving absolutely everything during the epic final WOD! To finish the workout she needed to Clean a 49kg Axle bar then lunge it 10m. Axle bars are hard to clean, especially when decently heavy! After originally failing a first attempt she set herself and managed to get it to her shoulders via a beautifully executed Squat Clean which was one of the highlights of the day. It even prompted one of the spectators to join our gym the following week! Hopefully we have a photo to show soon, once I go through the 100 or so we have! 😉 Go Alice!


Bench Press 3,3,3,3
W/ 5 x 10 Renegade rows
1X3@70%, 1X3@80%, 1xMax Effort@90%
W/ 5 x 10 Renegade rows

10 Rounds
100m run
5 Strict Pull-ups

27 May 2014

Paleo Rice!!

Paleo Lana has added a new recipe to the Paleo Mum archives…..Paleo Rice! Check it out here!

Remember the Paleo seminar is this Saturday at 11am!!

Back Squat 3,3,3,3
1X3@70%, 1X3@80%, 1xMax Effort@90%

3 Rounds
10 OHS 60/40
10 LBJ Burpees

Engine Club!:
Row: 4x1km @ 3-6 seconds faster than your 2k pace.  Rest 2 mins between efforts.

26 May 2014

Guys podium: First: Josh V & Josh B! Second: Sam & Fin! Third: Frank & Luigi from Turmoil!

Well…The dudes…Team freaking Josh nearly won every event! If it wasn’t for the pesky Fin and Sam who absolutely killed the final WOD, they would have had a clean sweep. All of the guys killed it! It was such a great day! But, everyone knows that it isn’t just about who gets on the podium. In my eyes, so many highlights of CrossFit competitions are watching the people who simply turn up and give it a shot! They generally surprise the hell out of themselves and it is utterly inspirational to witness it! We saw so many of those moments. Plus, we were even extra proud of the good sportsmanship displayed amidst stories of people no-repping themselves even if their judge didn’t notice. I really do believe it is important how you play the game. Aim for perfection. Play fair. And most importantly have FUN!! Go People! YEAH!

15 mins to find your Split Jerk 3RM (From ground)

“Power Elizabeth”
Power Cleans 61/42.5
Ring Dips

Engine Club!:
Run: 4x800m @ 3-6 seconds faster than your 1600m pace. Rest 2 mins between efforts.

25 May 2014

Paleo Rice!!

Paleo rice rules! It is great to be used as a rice substitute to accompany curries, Asian dishes, mix with tuna for a snack… whatever you fancy!

1 cauliflower head
1 clove garlic (optional)

Method 1 – Food Processor:
-Rinse the cauliflower under water and wash away the dirt
-Cut the florets off the cauliflower head so you have small palm sides pieces
-Place 1/3 of the florets in the food processor and pulse 2-3 times or until the pieces are a fluffy rice consistency. Do not over pulse as this will leave the cauliflower gluggy.
-Continue placing the other 2/3 of the cauliflower in bit by bit and do the same
-Heat a fry pan on medium heat with a small amount of coconut oil, then add in the garlic to give the rice some flavour
-After a minute or so, add the cauliflower. You don’t need to fry it for long at all as you are only heating it to remove the moisture
-Serve as you would rice.
Method 2 – Grater:
-Rinse the cauliflower under water and wash away the dirt
-Grate the head of the cauliflower making sure that you aren’t grating it too fine.
-Heat a fry pan on medium heat with a small amount of coconut oil, then add in the garlic to give the rice some flavour
-After a minute or so, add the cauliflower. You don’t need to fry it for long at all as you are only heating it to remove the moisture
-Serve as you would rice.

25 May 2014

The Girls podium! First: Elisa + Tracey & Alice + Kirsty both came equal first! Seond: Lauren & Jenna from Turmoil. Third: Kat O & Renee!

I know I am a couple of weeks late, but it was hard to compose my thoughts and start sorting through the awesome photos! We will start with the girls podium shot! They killed it!! It was majorly impressive to see everyone be rewarded with all of the hard work they have put in! The grit, sweat and awesomeness displayed was epic! Also, who would have predicted another tied first place? It seems to be the way of our comps so far! Maybe a triple first place in July? Great work girls!

Hey guys! Also – Just a reminder that the Paleo Seminar is being held at 11am this Saturday. It costs $20 cash to attend the talk. It will go for 1 hour + Question time. Bring cash on the day. Anyone can attend the talk, but if you want the body composition test, see below:

IMPORTANT: If you are booked in for the body composition test you need to bring in the $60 cash in order to book in a 15 minute time slot. The testing will be held from 8am until 11am and will resume at 12:30pm which will be after the talk. You cannot work out or eat within 2 hours before being tested as it will effect your results. Keep this in mind when planning your time. Hurry – first in best dressed!

Deadlifts 5,5,5,5

Russian KB swings
Sit ups
Ring rows

Cobra extras:
Cobra Squad use these percentages during strength today:
Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90
Extra work: Cobra Challenge #1: Accumulate 100 Ring MU over the week. Divide up over the week. Don’t complete this in one night! Scale reps as necessary and if you don’t have a MU as yet perform banded muscle ups.

23 May 2014

Weighted Pull-ups 5RM
W/ 5 x 10 Barbell Roll outs

3 Rounds
14 Clusters 40/30
14 CTB Pull-ups

22 May 2014

Karen and Belinda!

25 mins to find:
Heaviest 15m Double Kb walking Lunges
2 x Max UB HSPU
1 x Max UB TTB
1 x Max UB plank (Beat last week!)
Fastest 200m Row

“Next door to the beast”
13 min AMRAP
8 Hang Power Cleans 50/35
Swap with your partner after each round

21 May 2014


When you consider following a Paleo diet, the first thing you think is ‘no way man, I can’t live without ……….’. That was the first thing I thought when my friend suggested the concept to me. I was already eating clean and making sure that if I ate pasta I would eat wholemeal pasta or if I had bread I would eat Rye bread – same goes for opting for brown rice. Basically, I couldn’t fathom the idea of not having wheat, grains or rice in my diet.

It will be hard at first but it is worth it. You are reprogramming your brain and your body to function without grains, wheat, dairy, legumes, refined sugars or highly processed sugars. BUT as long as you have these few basics in your pantry/fridge/freezer, this will be very easy for you and you’ll quickly realize why Paleo is so good for you.

Pantry Staples:

Rice Malt Syrup
Chia Seeds
Almond meal
Coconut flour
Variety of nuts/seeds/dried fruit i.e (goji berries)
Coconut oil
Coconut flakes/shredded coconut
Vanilla Essence
Almond butter
Raw Honey
Other mixed spices to add flavor to meals
Tapioca Flour (arrowroot)
Apple Cider Vinegar
Cacao powder & cacao nibs
Dijon Mustard
Coconut milk & cream

Fridge & Veggies Staples:
Spinach leaves
Meat – chicken, beef, kangaroo snags, bacon, fish etc.
Coconut yoghurt
Any other seasonal veggies – for winter you’ll want to consume a lot of root vegetables.