Grilled chilli ginger fish

CHILLI GINGER BARRAMUNDI ● Barramundi fillet ● Fresh ginger ● Spring onion ● Fresh chilli ● Chinese cooking wine ● Soy sauce ● Garlic ● Sesame oil ● lime Lay fish on a bed of ginger batons and spring onion and layer the same again on top. Pour over a blend of garlic, Chinese cooking wine, soy sauce and few drops of sesame oil. Steam [...]

Grilled chilli ginger fish2018-03-18T04:46:34+00:00

CrossFit Lingo

We have put together a list of the CrossFit Lingo you might seen written on the whiteboard at the start of the WOD - You are there trying to figure out what it means before the coach explains. Hopefully this will help you figure out this unique language AMRAP                        As many reps / rounds as possible BP                                 Bench Press BS                                 Back Squat [...]

CrossFit Lingo2018-03-15T01:12:07+00:00

Breakfast pots

B'FAST POTS All pots/serve is half cup traditional oats and half cup of unsweetened almond/coconut milk. Leave to absorb overnight. FLAVOR VARIATIONS ?STAWBERRYS & CREAM - diced strawberry stewed in little bit of water, stevia and vanilla extract. Layer. Serve with dollop vanilla yogurt. BLUEBERRY BOMBSHELL? Make up oat mixture, stir thru frozen blueberries, grated lemon rind and honey. Leave to soak and serve with [...]

Breakfast pots2018-03-11T06:04:15+00:00

Chocolate Peanut Butter Bliss Balls

CHOCOLATE PEANUT BUTTER BLISS BALLS ● 2 cups oats ● 2/3 cup desiccated coconut ● 2 scoops chocolate protein powder ● 4 - 5 squares dark chocolate 70% cocoa or more (grated) ● 1/3 cup honey ● 1/2 cup NATURAL peanut butter ● 1/3 cup water Mix all ingredients in bowl. With wet hands, roll into balls then in extra coconut or crush nuts. Set [...]

Chocolate Peanut Butter Bliss Balls2018-03-03T03:32:13+00:00

Morrocan Meatballs

Moroccan Meatballs -w- Avo dressing ● 250gms Turkey mince ● 3 pork and leek sausages ● 1 TBSN Moroccan seasoning ● spring onion (I buy 500gms Turkey Mince and sausages in a 6 pack, so freeze left overs for next time) Mix all ingredients together. With wet hands make into little balls. Shallow fry in organic virgin coconut oil, then bake 180° for 30 mins. [...]

Morrocan Meatballs2018-02-24T00:37:12+00:00

Food Prep

FRANNYS FOOD PREP Easiest way to succeed at food prep and making it part of your regular routine is by "keeping it simple". ✔ simple ingredients ✔ easy directions ✔ flavors that pack a punch ✔ easy to freeze ✔ available to grab on the run. This week's meal has oriental flavours  and the little and big kids will  it.    SAN CHOY BAU ● 500gms Turkey [...]

Food Prep2018-02-15T03:44:55+00:00

Franny’s Food Prep

BACON & EGG MUFFINS ● 6 eggs ● 100gm diced bacon ● small diced Brown onion ● 2 tbsn self raising flour ● 2 tbsn milk ● grated cheese ● Salt and pepper to tasteBrown onion with bacon in a non stick frypan. In a bowl whisk eggs, add flour and milk, salt and pepper, whisk again. In a greased muffin tray add onion and [...]

Franny’s Food Prep2018-02-08T06:22:04+00:00

Super Tips to Master your Double Unders

Top Tips to Master your Double Under’s They come up in a WOD and you curse as you know you are going to end the workout swearing at your rope, throwing the rope down in frustration, and worse of all the sight of the wipe marks across your legs and arms to remind you how painful double unders can be! Here are some tips and [...]

Super Tips to Master your Double Unders2018-01-30T11:16:31+00:00

Pull Up Homework

Levels: Level 1: No Pull Ups, Goal: 1 Strict Pull Up Level 2: Have 1 Strict Pull up, Goal 5 strict pull ups Level 3: Have 5 Strict Pull ups, Goal 7 – 10 Strict and 15 – 20 Kipping Level 4: Have 7- 10 Strict Pull ups, Goal Butterfly Pull Ups   Day 1: Day 2: Day 3: [...]

Pull Up Homework2018-01-23T09:40:29+00:00
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