Friday 21 09 2012

Olympic Lifting:

Clean 5-5-5-5-5-5-5

Strength:
Goblet Squat 6-6-6

Finisher:
5 Rounds
Max Air Squats in 20 Seconds
Rest 10 Seconds
20m Prowler Push

By |September 21st, 2012|WOD| Comments

Easy Vegetable Curry

This dish is perfect mid-week, and can be made as mild or as spicy as you like!

Serves 4

-1 tbsp coconut oil

-1 tsp yellow mustard seeds

-2 brown onions, diced finely

-1 tbsp garam masala

-1 tsp fenugreek leaves

-1 tsp cumin powder

-1 tsp chilli flakes (or more to taste)

-1 tbsp ground turmeric

-3 minced garlic cloves

-2 cups water

-1 can of […]

By |September 20th, 2012|Recipes| Comments

Thursday 20 09 2012

Strength:
1RM Thruster
1RM Strict Pull Up

Conditioning:
“Relative Fran”
21-15-9

Thrusters 50% of max
Pull Up 25% of max

Extra’s
3 – 5 Sets GH Raises
30 Alternating Pistols

By |September 20th, 2012|WOD| Comments

Wednesday 19 09 2012

Olympic Lifting:
Jerk 5-5-5-5-5-5-5

Strength:
Behind The Neck Press 5-5-5

Conditioning:
3 Rounds
120, 10, 20, 30m Shuttle Sprint

By |September 19th, 2012|WOD| Comments

Tuesday 18 09 2012

“MURPH”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

 

By |September 18th, 2012|WOD| Comments

Monday 17 09 2012

Olympic Lifting:
Snatch 5-5-5-5-5

Strength:
High Bar Back Squat 5-5-5-5-5

Finisher:
2 Minute AMRAP
Kettlebell Swing

By |September 17th, 2012|WOD| Comments

Sunday 16 09 2012

Rest day!
“People walk through the door and say, ‘Hey, where’s all the machines?’ We’re the machines!”

By |September 16th, 2012|WOD| Comments

Saturday 15 09 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Conditioning:

Open WOD 11.3
5 Minute AMRAP
Squat Clean 75/50kg
Jerk 75/50kg
(The jerk can be overhead any how)

Rest 5 – 10 Minutes

Open WOD 12.3

18 Minute AMRAP
15 Box Jumps 24/20″
12 Shoulder to Overhead 52.5/35kg
9 Toes to Bar

By |September 15th, 2012|WOD| Comments

Chai Chia Pudding

Looking for an easy breakfast? Chia seeds are high in fibre, Omega 3 and 6, protein and are anti-inflammatory! This pudding will keep you going all day.

Serves 2

 

-1 chai tea bag (or loose mix)

-1/2 cup chia seeds

-1 cup coconut milk

-1/2-1 cup almond milk (depending on how ‘thick’ you would like it)

-2 tsp coconut sugar

-1/2 tsp […]

By |September 14th, 2012|Recipes| Comments

Friday 14 09 2012

Pilates mat classes Saturdays @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

Olympic Lifting:

Snatch 1-1-1-1-1-1-1

Strength:
Goblet Squat 6-6-6

Conditioning:

3 Rounds
10, 20, 30m Shuttle Sprint
Max Effort Strict Ring Pull Ups

By |September 14th, 2012|WOD| Comments