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AUSTRALIA DAY
Relax with some friends over an Aussie BBQ
But first grab your mate and join in on our Aussie Day WOD
The Aussie Mateship partner WOD
*Non Aus day attire
50 burpee buy in
5 rounds for time
400m run
20 HSPU
20 pull up
40 air squats
40 Sit up
both must run, share reps as needed.
If you have been away on holidays welcome back. Lets get stuck into our training and a regular timetable.
Strength
Back Squat
7-7-7-7-7
Metcon AMRAP 15min
25 Double unders
15 Wall Ball
10 pull ups
Olympic Lifting
EMOTM 14min
2 Power snatch
1 Hang squat snatch
1 Overhead squat
Partner WOD
For time
200 Double under
100 sit up
100 box jumps
100 wall ball
100 pull up
100 Kettbell swing 24/16
AMRAP 30min
Partner WOD
800m run
40 wall ball
30 cal row
*share reps and calories
as needed. Both must
complete run together
Strength
Back Squat
1-1-1-1-1
AMRAP 15min
40 Double under
30 Sit up
20 air squat
Metcon
5 Rounds For Time
20 sit ups
10 Ground to over head 45/30
5 Ring Muscle up
To fuel your CrossFit Journey
It’s filled with muscle-building protein and dotted with fibre-rich veggies to keep you on track with your CrossFit goals.
Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!
Servings: 6
Here’s what you need…
Nutritional Analysis: One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fibre, and 48g protein
CrossFit and the Holidays
There’s no denying that the holidays and festive season has arrived.
Lights are starting to be strung, gifts are being wrapped and holiday treats and DRINKS are everywhere.
It’s no secret that most people gain 2 to 5 kilos over the next month or two. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable…right?
Not so fast.
I’ve come up with a survival strategy to keep holiday kilos from making a permanent home on your hips.
This strategy is very simple. I’m not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic…
Golden Tip to Avoid Holiday Kilos: Spend the next 4-5 weeks eating like a caveman, with 2 daily exceptions. AND keep doing your CrossFit!
Here’s why: Holiday kilos are caused by eating too many foods that are high in carbohydrates and simple sugars.
You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.
This is what you would eat…
As many fresh and fiber-filled vegetables as you want.
Lots of lean, protein-filled meats and eggs.
Fruits, nuts and seeds in moderation
Then enjoy 2 small exceptions…
This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.
When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.
As long as your follow this basic plan and continue to keep your CrossFit training up with high intensity functional movements you will get through the holiday season and start 2017 with a bang!
Enjoy the festive season, it only comes around once a year!
Meal prep is a fantastic way to keep on track with your eating throughout the entire week.
The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.
Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:
Step One: Planning
Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:
1. How many meals do I need each day?
2. How many servings do I need for each meal?
Step Two: Recipes
Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.
1. Find your recipes
2. Focus on a core group of ingredients
3. Calculate leftover meals
4. Make your list
Step Three: Grocery List
Take your list of recipes and create a grocery list. A few things to keep in mind…
1. Pay attention to recipes that you’ll double or triple
2. Organize your list into these convenient sections:
3. Check your pantry for items that you already have
Step Four: Shopping
It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.
Step Five: Food Prep
You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it.
Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:
Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
Call or email now to get started on a CrossFit program program that will make fat burning second nature, and will transform your body for the best.
Trigger Points In CrossFit Coorparoo is a common problem for many CrossFit athletes. The pain develops within a muscle and forms a tight notch, also known as a muscle knot. It doesn’t stay in just one part of the body, or one muscle. Instead, it spreads and creates symptoms like numbness, burning and tingling throughout various areas of the body. The most common sites of these trigger points are the neck, shoulders, back, and hips, but you may feel pain in the extremities as a result of these knots.
When talking about trigger points, it is indicated by CrossFit Coorparoo that tightness in your neck when you’ve been looking at a computer screen too long, or after you’ve been hunched over a book for several hours. The area isn’t just tight, but tender and sometimes swollen. These knots or tightened muscles are incredibly uncomfortable and can affect not only blood flow into the muscles, but it can decrease quality of life as well.
Trigger point therapy involves massaging out these tight spots by using alternating cycles of pressure onto the site for several minutes, and then releasing. This can discomfort and pain; however, most Crossfit coorparoo athletes find this discomfort is worth the long-term benefit of the therapy. Consider the risks and side effects associated with letting these trigger points go untreated. Knots will get tighter and affect overall health, posture, and comfort levels and can lead to other injuries. Untreated trigger points can lead to migraine syndromes, more severe radiating pain, soft tissue damage or muscle atrophy, just to name a few negative effects.
At CrossFit Coorparoo the greatest benefit athletes receive from receiving trigger point massage therapy, as compared to other forms of pain therapy, is that it’s specific to the individual patient and the exact site of pain. As illustrated by CrossFit Coorparoo, heath professionals and massage therapists specialised in trigger point therapy know how to identify the knots or tightened muscle fibres, and they can then determine which method or massage technique would be most useful in releasing the muscles, thereby making length of treatment significantly less than other therapies.
This is why many patients have found trigger point therapy to be so helpful, even though it causes temporary pain in the process. Upon releasing the trigger points, health conditions begin to improve and energy levels start to rise. Sometimes, it takes a few visits to release the trigger points, but patients generally start to feel better after their first treatment.
It should be noted that loosening these trigger points will release built up toxins that collected in and around the affected muscles. It’s important to stay hydrated after each therapy to make sure these toxins get excreted. Furthermore in CrossFit Coorparoo, it’s important to take necessary measures to prevent these trigger points from recurring, such has regular stretching and exercise.
Mobility 20min
Metcon
10 rounds For time
15air squats
10 HSPU
30 Double under
Olympic Lifting
Grace
30 clean and jerk for time
If you have any questions feel free to contact us and we’d be more than happy to help
