WOD: Saturday 21/09/2019

Strength-

Push Press
5 - 5 - 3 - 3 - 2 - 2

Followed by-

5 Sets for Max Reps:
1 Min Max Thrusters (30kg/42.5kg)
1 Min Max Burpees
Straight into 200m Run

Restart next set once everyone is back and have rested at least a minute.

Score is Max reps and record your fastest & slowest run times.


Post those results into the comments

crossfit 12 6.jpg


Eve MaywaldComment
WOD: Friday 20/09/2019

Strength-

Spend 10-15 mins building up to a solid 3-rep Overhead Squat
then…
Complete 3 more sets at that weight.
Rest 2-3 mins between sets and work on Mobility.

Followed by-

“Half Cindy”
AMRAP 10 mins of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Post those results into the comments

crossfit 12 5.jpg


Eve MaywaldComment
WOD: Thursday 19/09/2019

Strength-

12 mins to build to a heavy 3-Rep Deadlift (Not Max)
then...
complete 2 more sets at your final weight

Followed by-

In teams of two, alternating complete rounds, perform 24 min AMRAP of:
 25 Double Kettlebell Deadlifts (16kg/24kg)
 15m Front-Racked Kettlebell Walking Lunges (16kg/24kg)
 30m Double Kettlebell Overhead Carry (16kg/24kg)
 45m Double Kettlebell Farmer’s Carry (16kg/24kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Post those results into the comments

crossfit 12 4.jpg




Eve MaywaldComment
WOD: Wednesday 18/09/2019

**KIDS CROSSFIT @4:15PM**

Strength-

Hang Snatch
2-2-2-2-2

Followed by-

For time:
15 Handstand Push-Ups
30 Alternating Pistols
45 Kettlebell Swings (16kg/24kg)
60 Sit-Ups
45 Kettlebell Swings
30 Alternating Pistols
15 Handstand Push-Ups

Post those results into the comments below

crossfit week 12 3.jpg


Eve Maywald Comment
WOD: Tuesday 17/09/2019

**JUNIOR TEENS @4:15PM**

Strength-

Every 2 mins, for 16 mins (8 sets):
 Front Squat
 *Set 1 – 5 reps @ 70-74% of 1-RM
 *Set 2 – 5 reps @ 75-79%
 *Set 3 – 3 reps @ 80-84%
 *Set 4 – 2 reps @ 85-89%
 *Set 5 – 2 reps @ 90-94%
 *Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Front Squat

Followed by-

AMRAP 12 Mins:
30 Double-Unders
15 Wall Balls (6kg/10kg)
8 Toes to Bar

Don’t forget to post those results into the comments

crossfit week 12 1.jpg
Eve Maywald Comments
WOD: Monday 16/09/2019

**SENIOR TEENS @4:15PM**

Strength-

Power Clean Tech and Build Up

Followed by-

Against a 3-min running clock…
200m Run
 2 Ring Muscle-Ups or 6 Chest-to-Bar Pull-Ups
 Max Reps of Power Cleans (47.5kg/70kg)

Rest 2 mins, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets

Post those results into the comments

crossfit week 12.jpg



Eve Maywald Comment
Sunday: Rest Day @ Blue Lake CrossFit

Feeling like cooking this weekend? Maybe thinking a sweet treat is in order?!? Well this one is easy and delicious and full of good fats… Comes from Dani Spies @ Clean and Delicious… Enjoy!

Double Chocolate Avocado Brownies   These double chocolate avocado brownies are delicious eaten cold or at room temperature.  Prep Time10 mins  Cook Time25 mins  Total Time35 mins   Ingredients   1 large avocado  1/2 cup mashed banana or apple sauce  1/2 cup maple syrup  1 teaspoon vanilla extract  3 large eggs  1/2 cup coconut flour  1/2 cup unsweetened cocoa powder  1/4 teaspoon sea salt  1 teaspoon baking soda  1/3 cup chocolate chips   Instructions   Preheat oven to 350 and grease an 88 baking dish.  In a food processor or blender, combine;avocado, banana, maple syrup, and vanilla.  Transfer to a large bowl and add in eggs, coconut flour, cocoa powder, sea salt, and baking soda and mix with a hand blender until combined.  Pour mixture into the greased baking dish and sprinkle chocolate chips over the top.  Bake for about 25 minutes or until set through.  Allow to cool completely before cutting. Cut into 9 squares and enjoy.  like to store these brownies into an air tight container in the fridge

Double Chocolate Avocado Brownies

These double chocolate avocado brownies are delicious eaten cold or at room temperature.

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Ingredients

1 large avocado

1/2 cup mashed banana or apple sauce

1/2 cup maple syrup

1 teaspoon vanilla extract

3 large eggs

1/2 cup coconut flour

1/2 cup unsweetened cocoa powder

1/4 teaspoon sea salt

1 teaspoon baking soda

1/3 cup chocolate chips

Instructions

Preheat oven to 350 and grease an 88 baking dish.

In a food processor or blender, combine;avocado, banana, maple syrup, and vanilla.

Transfer to a large bowl and add in eggs, coconut flour, cocoa powder, sea salt, and baking soda and mix with a hand blender until combined.

Pour mixture into the greased baking dish and sprinkle chocolate chips over the top.

Bake for about 25 minutes or until set through.

Allow to cool completely before cutting. Cut into 9 squares and enjoy.

like to store these brownies into an air tight container in the fridge

Eve Maywald
WOD: Saturday 14/09/2019

Strength-

Power Cleans
5 - 5 - 3 - 3 - 1 - 1

Followed by-

Four rounds for time of:
200m Run
20 Kettlebell Swings (16kg/24kg)
10 Pull-Ups

Post the results into the comments

crossfit 16.jpg


Eve Maywald Comment
WOD: Friday 13/09/2019

Strength-

Take 20 mins to establish today’s 1-RM…
Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
 

Followed by-

Complete 3 Sets for times of:
 500m Row
 10 Strict Handstand Push-Ups
 20 Toes to Bar
 30 Push-Ups

All sets must be completed under 6 mins. Rest 1 Min between sets.

crossfit 15.jpg


Eve Maywald Comment
WOD: Thursday 12/09/2019

Strength-

Three sets of:
 Bulgarian Split Squats x 8 reps @ 30X1
 immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
 Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Followed by-

AMRAP 14 Mins:
40 Double-Unders
20 Push Press (30kg/42.5kg)
20 Front Squats (30kg/42.5kg)

Post those results into the comments

crossfit 14.jpg


Eve Maywald Comment
WOD: Wednesday 11/09/2019

**Kids CrossFit @4:15pm **

Strength-

Every 2 mins, for 12 mins (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Followed by-

“DT”
Five rounds for time of:
12 Deadlifts (47.5kg/70kg)
9 Hang Power Cleans (47.5kg/70kg)
6 Shoulder to Overhead (47.5kg/70kg)

Please post results into the comments

crossfit 13.jpg


Eve Maywald Comments
WOD: Tuesday 10/09/2019

**Junior Teens CrossFit @4:15pm**

Strength-

Every 2 mins, for 16 mins (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

Followed by-

For time:
18 Bar-Facing Burpees
9 Power Snatches (47.5kg/70kg)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches

Post those results into the comments

crossfit 12.jpg



Eve Maywald Comments
WOD: Monday 09/09/2019

**Senior Teens CrossFit @4:15pm**

WOD-

Complete five sets for max reps/calories of:
1 Min of Rowing (for calories)
1 Min of Burpee Box Jump-Overs (20″/24″)
1 Min of Ground to Overhead (35kg/52.5kg)
1 Min of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 1 Min

Post results into the comments

Crossfit 11.jpg



Eve Maywald Comments
Sunday- Rest Day @ BlueLake Crossfit

This recipe looks DELICIOUS!!!!! Enjoy… Comes from Joe Wicks- The Body Coach, Lean in 15 recipes…

Ingredients

120g chicken breast

1/2 tsp ground cumin

1/2 tsp smoked paprika or chilli powder

1/2 tsp dried oregano

2 tsp chipotle paste (10g) 

Salt and pepper 

1 tsp olive oil

60g black beans, drained

1 baby gem, leave separated (100g)

1/2 small avocado, sliced (50g)

1 tomato, diced

30g mature cheddar, grated

20g sliced jalapenos, drained

30ml low fat soured cream

Small bunch coriander, chopped

Method

Preheat a griddle pan over a high heat. Lay the chicken between two sheets of clingfilm then bash with a rolling pin to flatten. Rub with the spices and chipotle paste, season with salt and pepper then drizzle over the oil. Lay on the griddle and cook for 3 minutes on each side then set aside to rest. Meanwhile warm the beans for a minute in the microwave.Roughly tear the lettuce into a bowl, and top with the beans, avocado, tomato, cheese and jalapeños. Slice the chicken, lay on top then drizzle over the soured cream. Scatter over the coriander and serve.

chicken burriot bowl.jpg
Eve Maywald
WOD: Saturday 07/09/2019

WOD-

AMRAP 8 Mins:
 20 Calories of Rowing
 15 Chest-to-Bar Pull-Ups

Rest 4 mins, and when the running clock reaches 12:00…

 AMRAP 8 Mins:
 30 Double-Unders
 12 Wall Balls (6kg/10kg)

Rest 4 mins, and when the running clock reaches 24:00…

 AMRAP 8 Mins:
 20/15 Calories of Assault Bike
 10 Burpees

Post results in the comments

crossfit 104.jpg


Eve Maywald Comment
WOD: Friday 06/09/2019

Three Sets:
5 Deadlifts
(practice touch and go cycling)

20-30 seconds Handstand Hold
(practice perfect hand placement each time)

then:

“Strict Diane”

21 - 15 - 9 reps for time of:
70kg/100kg Deadlifts
Strict Handstand Push-Ups

then:

Every 2 mins, for 18 mins (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time

Post times to comments.

Ring Dips.jpg
Eve Maywald Comment
WOD: Thursday 05/09/2019

WOD Today-

With a continuous running clock, perform the following for times:
0:00 – 1000m Row
5:00 – 75 Shoulder to Overhead (35kg/52.5kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (10kg/15kg)
20:00 – 75 Box Jump Overs (20″/24″)
25:00 – 800m Run

Post results with times in the comments

Enjoy!

crossfit 103.jpg


Eve Maywald Comment
WOD: Wednesday 04/09/2019

*Kids CrossFit @4:15pm*

Strength-

Back Squat
 *Set 1 – 5 reps @ 65-70%
 *Set 2 – 3 reps @ 75-80%
 *Set 3 – 1 rep @ 85-90%
 Rest 2-3 mins

Every 2 mins, for 10 mins (5 sets):
 Back Squat x 1 rep @ 95%

Followed by-

Three rounds for time of:
400m Run
20 Alternating Dumbbell Snatches (15kg/25kg)
30m Single-Arm Dumbbell Overhead Walking Lunges (15kg/25kg – 15m down and back, switch arms on return back)

Post times and results into the comments

crossfit 102.jpg



Eve Maywald Comments
WOD: Tuesday 03/09/2019

*Junior Teens @4:15pm*

Strength-

Every 2 mins, for 20 mins (10 sets):
 Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Followed by-

Option 1
 9 - 7 - 5 reps for time of:
 65kg/90kg Power Clean
 Ring Muscle-Up

OR…

Option 2
 For time:
 15 Power Cleans (47.5kg/70kg)
 30 Ring Dips
 10 Power Cleans
 20 Ring Dips
 5 Power Cleans
 10 Ring Dips

Post those results in the comments

crossfit 101.jpg



Eve Maywald Comments
WOD: Monday 02/09/2019

*Senior Teens CrossFit @4:15pm*

Strength-

Take 20 minutes to build to today’s 1-RM Push Press

Followed by-

"AMRAP 12 Mins:
4 Handstand Push-Ups
8 Toes to Bar
12 Alternating Pistols"

Don’t forget to post times and results into the comments

crossfit 10.jpg





Eve Maywald Comments