WOD: Monday 22/07/2019

**Senior Teens @ 4:15pm**

“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 mins of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (15kg/25kg)
14/12 Calorie Row

Post rounds completed to comments.

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Sunday: 21/07/2019 Rest Day at Blue Lake Crossfit

Got left over veggies in the fridge at the end of the week? Why not cook them up into a healthy, high protein, low carb vegetable frittata. The great thing about a frittata is that you can use up whatever vegetables you have left in the fridge. Enjoy for breakfast, lunch or dinner, or freeze as part of meal prep for the week… The roasted vegetables add a lovely flavour to the frittata… Happy Cooking!

Healthy Vegetable Frittata Recipe

Prep Time:15 mins

Cook Time:1 hour

Total Time: 16 mins

Ingredients

  • 1 red onion chopped

  • 2 capsicums chopped (one red, one orange)

  • 1 yellow capsicum chopped

  • 1 small zucchini chopped

  • 2 cloves crushed garlic

  • 1 tablespoon avocado oil

  • kosher salt and black pepper

  • 12 pastured eggs

  • 1/4 cup organic whole milk

  • 2 ounces goat cheese

  • 1/4 cup sliced scallions

Instructions

  • Pre-heat oven to 200 degrees

  • Grease a 913 baking pan with butter, coconut oil or cooking spray.

  • Place chopped onion, peppers, zucchini, garlic in a large bowl. Drizzle with avocado oil and season with salt and pepper. Toss everything together and transfer the veggies onto a rimmed baking sheet. Bake for 30 minutes, flipping the vegetables half way through.

  • Remove veggies from the oven and allow to cool. Reduce cooking temperature to 160 degrees.

  • Meanwhile, in a large bowl, whisk together eggs, milk, salt and pepper.

  • Add cooled veggies to the egg mixture and transfer into prepared pan and top with dots of goats cheese and sliced scallions.

  • Pop in the oven and bake for 30 minutes or until the eggs have puffed up and are set through the center. Serve and enjoy!

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WOD: Friday 19/07/2019

For time:
100 Double-Unders
50 Russian Kettlebell Swings (24kg/32kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

Then:

EMOM, for 15 mins (3 sets of each):
 Min 1 – Ring Rows x 8-10 reps @ 2111
 Min 2 – Side Plank (Left) x 40 seconds
 Min 3 – Side Plank (Right) x 40 seconds
 Min 4 – Reverse Snow Angels x 15 reps (slow & controlled)
 Min 5 – Hollow Rocks or Hold x 30-40 seconds

Post times and reps in the comments

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WOD: Thursday 18/07/2019

Strength:

Every 90 seconds, for 18 mins (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Then:

AMRAP 12 Mins of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (15kg/25kg DB's)
12 Alternating Reverse Lunges (15kg/25kg DBs)

Post weights and reps completed to comments.

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Eve MaywaldComment
WOD: Wednesday 17/07/2019

Compelte for time:

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (42.5kg/60kg)

7 Knees to elbows

7 Deadlifts (75kg/110kg)

7 Burpees

7 Kettlebell swings (24kg/32kg)

7 Pull-ups

Post times to comments.

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WOD: Tuesday 16/07/2019

Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 mins

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

For time:
800m Run
80 Push Presses (30kg/42.5kg)
800m Run

Post reps and times in the comments

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WOD: Monday 15/07/2019

Every 2:30 mins, for 15 mins (6 sets) of:

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

then:

"Annie"

50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

Compare to last time here.

Post weights and times to comments.

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WOD: Saturday 13/07/2019

Strength:

Push Jerk
3 - 3 - 3 - 3 -

Then:

In teams of two, alternating movements throughout, complete 15 Min AMRAP of:
50 Air Squats
40 Russian Kettlebell Swings (16kg/24kg)
30 Shoulder to Overhead (30kg/42.5kg)
20 Box Jumps (24″/30″)
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Post results in the comments

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WOD: Friday 12/07/2019

Every 10 mins, for 30 mins (3 sets) for max calories/reps of:
2 Mins of Rowing (for calories)
2 Mins of Burpee Box Jump-Overs (20″/24″)
2 Mins of Assault Bike (for calories)
400m Run

Note number of calories/reps achieved in each set.

Don’t forget to post results in the comments

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WOD: Thursday 11/07/2019


Strength:

Take 10 mins to build to the weight you plan to use for the workout.

Then:

AMRAP 24 Mins:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (24/32 kg)
32 Push-Ups

Don’t forget to post times and weights in the comments

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WOD: Wednesday 10/07/2019

Strength:

Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well.

Then:

Three rounds for time of:
30 Wall Balls (6kg/10kg)
15 Chest-to-Bar Pull-Ups

Don’t forget to post times and weights in the comments

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WOD: Tuesday 09/07/2019


**Junior Teens @ 4:15pm**

Strength:

Take 15-20 mins to build to today’s heavy Power Clean

Then:

Every 4 mins, for 16 mins (4 sets) for times:
500m Row
5 Power Cleans (60kg/85kg)

Don’t forget to post results in the comments

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WOD: Monday 08/07/19

**Senior Teens 4:15pm**

Strength:

Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 mins

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

Then:

AMRAP 12 Mins:
40 Double-Unders
20 Alternating Dumbbell Snatches (15kg/25kg)
30m Single-Arm Dumbbell Overhead Walking Lunges (15kg/25kg – 15m down and back, switch arms on return back)

Don’t forget to post times and weights in the comments

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Sunday 07/07/2019- Rest Day @ Blue Lake Cross Fit

Sundays are great for rest and relaxation before a new week. It’s also a nice time to enjoy some time in the kitchen. This recipe by Dani Spies from Clean and Delicious is quick, easy and delicious whilst being free from grains and refined sugars… Enjoy!

Grain + Gluten Free Chocolate Mug Cake

Yield: 1 serving

Prep Time:1 minutes

Cook Time:1-2 minutes

Total Time:1-3 minutes

Ingredients:

  • 3 tablespoons almond flour

  • 3 tablespoons unsweetened cocoa powder

  • 2 tablespoon maple syrup

  • 1 teaspoon coconut oil

  • 1 teaspoon vanilla extract

  • 1 egg

  • Pinch of kosher salt

  • Optional toppings; greek yogurt, whipped cream and/or fresh berries

Directions:

  1. Coat your favorite mug with butter or coconut oil. I used an 8 ounce mug.

  2. In a small bowl or spouted cup, combine all the ingredients and mix well.

  3. Transfer into your greased mug and microwave for 1-2 minutes. All microwaves vary, so check after 1 minute and cooke more as needed.

  4. Top with some plain greek yogurt or whipped cream and fresh berries. Enjoy!

Nutrients per mug (sans toppings): Calories: 296; Total Fat: 19.5g; Saturated Fat: 2.9g; Cholesterol: 175mg; Carbohydrate: 25.3g; Dietary Fiber: 6.6g; Sugars: 13.1g; Protein: 14.1g

https://cleananddelicious.com/grain-free-chocolate-mug-cake/

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Elspeth Spalding
WOD: Saturday 06/07/2019

Strength:

Every 2 mins, for 16 mins (8 sets):
Back 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+%

Then:

AMRAP 12 mins of:
40 Double-Unders
20 Wall Balls (6kg/10kg)
10 Toes to Bar

Don’t forget to post reps and times in the comments

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WOD: Friday 05/07/2019

Strength:

Five sets of:
Deficit Deadlifts x 5 reps
Rest 1 Min
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 1 Min

Then:

For time
 50 Burpees Over the Barbell
 50 Power Cleans (30kg/42.5kg)

Don’t forget to post times in the comments

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WOD: Thursday 04/07/2019

Strength

Every 2 mins, for 16 mins (8 sets):
 Snatch from 2″ Below Knee + Snatch
 (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

Then

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats (30kg/42.5kg)

Don’t forget to post your times in the comments


 


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WOD: Wednesday 3/07/2019

Spend time on Devil's Press technique and warming up for all other movements.

Then:

AMRAP 5 Mins:

15 Box Jumps (20″/24″
15 Push Presses (30kg/42.5kg)

Rest 2 mins, and when the running clock reaches 7:00…

AMRAP 5 Mins:
5 Devil’s Presses (15kg/25kg)
15 Air Squats

Rest 2 mins, and when the running clock reaches 14:00…

AMRAP 5 Mins:
10 Pull-Ups
10 Push-Ups

Post reps completed to comments.

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