ATHLETE OF THE MONTH - JANUARY 2016

***Maggie MacDonald***

Mags has just celebrated her one year birthday with Blue Lake CrossFit! Well done Mags!

We asked her a couple of questions about her time with BLCF thus far, and her future goals:

Q.1: What have you enjoyed most about your time at BLCF?
A: The olympic weightlifting, and the encouragement to keep on going and not stopping.

Q.2: What is your biggest achievement thus far at BLCF?
A: 100kg Deadlift.

Q.3: What are your goal(s) for the future at BLCF?
A: To get better at weightlifting, and to run without stopping.

In recognition of her achievements we've got her onto the front of a magazine cover. Mags the unstoppable!

AUSTRALIA DAY 26/1/2016 - HERO WOD + BBQ

Come and Celebrate Australia Day!!

Get your Aussie pride on and dress up in your most "Australian" outfit!!

9AM - Aussie Hero WOD - Dedicated to an Aussie who has paid the ultimate sacrifice for our great country!

10.30 AM(Post WOD) - Free BBQ, music & good times with mates! Friends & family welcome. Please RSVP to ensure we can buy enough snags!! P: 0427345917 or Email: adamandeve@bluelakecrossfit.com.au or Facebook here.

*IMPORTANT - NO OTHER CLASSES WILL RUN ON 26/1/2016*

CROSSFIT KIDS & TEENS COME & TRY/ TERM 1 REGISTRATION DAY

MONDAY 25th JANUARY

FREE CLASS TIMES:

  • CF KIDS - 1pm
  • CF JUNIOR TEENS - 2pm
  • CF SENIOR TEENS - 3.15pm

NEW STUDENTS - Not sure what CrossFit is all about? Attend our FREE Come & Try Session for Kids & Teens - bookings essential

RETURNING STUDENTS - You are welcome to attend the Free Session - don't forget to book - but please make sure you REGISTER by Monday 25th for your place in Term 1 otherwise it may be taken. If you are unsure whether you are in Junior or Senior Teens class please either ask on the day or contact us on the Email or Phone Number below.

REGISTRATION for Term 1 on this day at the latest as spots are limited - drop in to secure places or if you can't attend please contact on the Email or Phone Number below.

PAYMENT for Term 1 - Cash on Registration Day or at Week 1 Session - Invoices will be sent out past these dates.

CONTACT DETAILS FOR BOOKINGS OR ENQUIRIES

Email - adamandeve@bluelakecrossfit.com.au or Phone - 0427345917

Christmas Dress Up Partner WOD

Friday December 18th from 5.00pm to 10.00pm

Let your hair down and enjoy a good old fashion Partner WOD and stick around after for some nibbles, refreshments & some laughs as we bring in the Festive Season.
Please bring a nibbles plate to share if you plan on sticking around after the WOD - some drinks supplied or BYO fancy stuff.

RSVP on Facebook here.
Or Text/Email Eve on - 0427345917 - adamandeve@bluelakecrossfit.com.au
 

Blue Lake Fun Run - 29th of November 2015

It's that time again!!
The Blue Lake Fun Run - Time to test your running skills at this great community event!
Last year our team won Best Dressed Team so hoping to back it up again this year - so jump on board - don't forget you can choose any of the 3 distances & walk/jog/run.

If you wish to Register click HERE.

Cost is $30 - Join Group & Team Blue Lake CrossFit - password = blcf

It was a blast last year so come and join the fun again this year!


Limestone Coast Active Community Cup

STARTING TUESDAY 13/10/2015

What is the Active Community Cup??
The ACC is a walking/running event held once a week over 8 weeks. You can choose between a 2 or 4km track. Each week your time will be recorded and you will gain points depending on your consistency, participation and improvement. The event is run by Life Be In It.

Blue Lake CrossFit has entered 3 teams this year - it is a great local event and also a great lead in for the Blue Lake Fun Run at the end of the year!

BLCF Mum's & Bub's + Lochie (Team No 1)
Eve, Sim, Megs, Naomi & Lochie

BLCF Early Birds (Team No 2)
Darryl, Harvey, Sez, Vanessa & Bridie

BLCF K's & J's (Team No 4)
Jo, Jenny, Kearie, Kieran & Troy

Click HERE to download the track map & for information on times etc...

Gymnastics Session 4

OCTOBER 29th - 6-7pm
The fourth group session at the Blue Lake Gymnastics Centre at Malseed Park.
Cost is $10 - payable at the Box or bring to session on the night.
Will be coached by Matt from the Blue Lake Gymnastics Club.
Jump on board and help improve your gymnastics knowledge, skills and have a heap of fun!
RSVP HERE or Email adamandeve@bluelakecrossfit.com.au by 26/10/15.

Term 4 - Blue Lake CrossFit Kids & Teens

WEDNESDAY - 7th of October

FREE COME & TRY KIDS & TEENS CLASSES

BL CFFK.png

CrossFit Kids (7-11 y.o) - 1pm

CrossFit Teens (12-16 y.o) - 2pm

Come along and see what CrossFit is all about and have a chat to Eve & Sim about our Term 4 Program.

BOOKINGS ESSENTIAL - Call/Text Eve to book into the Free sessions - Spaces are limited so get in quick!

Phone - 0427345917

For more information and Term prices - click here.

King & Queen of the Crater - 30th & 31st of May 2015

COMPETITION WORKOUTS

SATURDAY

Athlete briefing @ 8.30am SHARP

WOD 1 - Commences 9am

For time:
21 Thrusters (30kg/40kg)
50 Double Unders
15 Thrusters (35kg/50kg)
50 Double Unders
9 Thrusters (40kg/60kg)

10 Min Cap

WOD 2 - Commences 10.45am

In 8 Mins:
Build up to your heaviest complex of 1 Hang Snatch + 1 Full Squat Snatch + 1 Overhead Squat

Break for Lunch 11.45pm - 12.30pm

WOD 3 - Commences 12.30pm

4 Rounds for time:
5 Cal Row
15 Deadlifts (50kg/80kg)
15 Pull Ups
Each round completed add 5 Cals to Row

12 Min Cap

WOD 4 - Commences 2pm

Carry something for 100m
Carry something for 100m
Carry something for 100m
Carry someone for 100m
Drag something for 100m

5 Min Cap

SUNDAY

Athlete briefing at 8.30am SHARP
ALL ATHLETES are then to meet at Potter's Point Lookout
Commencement of WOD 5 @ 9.15am

WOD 5 - Commences 9.15am

Attack of the Crater
Trail run and unknown challenges

90 Min Cap

WOD 6 - Commences 11.30am

In 4 Mins find:
2RM Front Squat
1 Min Rest
In 3 Mins find:
2 Rep Strict Pull Up Max (Weight)
1 Min Rest
2 Mins Max Effort Push Ups
(Total of 11 Mins)

Break for Lunch 12:30pm-1.15pm

WOD 7 - Commences @ 1.15pm

15 Mins to Complete a Chipper
WOD will be announced after the completion of WOD 6

Break to collate scores

ASAP - Presentation of Prizes

HEATS FOR WEEKEND

HEAT 1

Rob
Mat
Maggie
Trev
Eden

HEAT 2

Sarah
Tan
Alisha
Jo H

HEAT 3

Nat
Carmie
Andy
Milty
Jim

HEAT 4

Seb
Huw
Rudy
Matt G
 

All athletes are competing for the coveted King & Queen of the Crater Trophy.

Athletes will have options in age & gender categories

Teen 13-18 y.o Male/Female
Open 19-50 y.o Male/Female
Masters 50+ Male/Female

Therefore - ALL athletes are in the Mix! More specific scoring details will be given closer to the event.

Get PUMPED for a HUGE WEEKEND!!

 

 

 

Paleo Challenge - February 2015

It is TIME!!

Let's take the bull by the horns and get that Nutrition on track for 2015.
Starting Sunday 1st of February - Let's make some PERMANENT change - This challenge isn't about 30 days of being good and then back to terrible habits - let's make it stick!!

Paleo Challenge - Eat... Real.... FOOD!!

 

Paleo Challenge Guidelines

Yes

Meat

Fish

Eggs

Vegetables

Fruit

Nuts

Seeds

Natural Fats – Coconut Oil, Olive Oil, Avocado

Water

 

No

Dairy

Processed Carbs – Bread/Pasta/Rice

Sugar or replacement sugars

Industrial Seed Oils – Canola etc

Alcohol – BEER is NOT a vegetable!!

 

Maybe’s

Juices - Homemade

Legumes

Almond Milk – Preferably homemade

 

Portion Sizes

Each Meal – Roughly

A palm size of protein

A thumb size of good fats

Fill the rest of the plate with vegetables

 

Aim for 3-5 meals per day depending on activity levels – you may have your biggest meal at breakfast or lunch rather than tea time. Just do what works best for you.

Portion’s are depending on each person and their size/body composition/activity levels. If you find that you are starving maybe increase portion sizes a little – more protein/fat. It takes a bit of trial and error. The most important thing is that you have Protein, Fats & Good Carbohydrates for every meal.

 

EAT REAL FOOD!! 28 Days – It’s not that difficult…. Living in a War Zone is hard, Beating Cancer is hard – no milk in your coffee or no drinks/cake at Nanna’s 80th is NOT HARD!!

 

Foodie Catch ups – Moral Support Days

Friday 6th - after 5.30pm WOD - Bring a plate to share

Saturday 14th – Brunch @ Melzars

Thursday 19th – Girls night @ Cinema (50 Shades of Grey – I’m assuming blokes won’t want to come!)

Saturday 28th – Paleo BBQ at Box

Sign up at the Box and get onto it!




Blue Lake CrossFit Open Day

Thinking New Year - New Challenge??

Wanting to find out more about this CrossFit thing??

Saturday 17th of Jan from 10am - 2pm we are holding an Open Day for anyone to come and see what Blue Lake CrossFit is all about. Check out our facilities - talk to our Coaches & Members and see what Blue Lake CrossFit has to offer you!

  • Free BBQ
  • Workout & Skill Demonstrations by our awesome members
  • Representation by our Industry suppliers/supporters

Don't put it off any longer - come and check it out!!