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ATHLETE OF THE WEEK: GD

2010-05-20T16:10:00.000-07:00

GD has been training at CFSC for 2yrs now and in that time he has gone from your ordinary accountant to a good hard CrossFitter. GD would be one of our most consistent athletes that come to CFSC. He has never missed a day of training. Even when GD went up North for a fishing trip he drop into CF Townsville and dropped a session there. If anyone deserves ATW it's GD, well done mate.

2yrs ago

pull ups-jump chins

push ups-knees

deadlift-60kg

over head squats-dowel

2km run- i'm not to sure he could run that far

squat clean- I don't think so

Now

RXD'ing workout

pull ups- no band

push ups- Toe push ups

deadlift- 150kg

over head squat-40kg

2km run -10.20's

squat clean -70kg

RECIPE OF THE WEEK

2010-05-20T15:39:00.000-07:00

Ingredients:
Ground Buffalo, about 1 pound
Seasoned with some black pepper, garlic powder, and onion powder.
Form into about 4- 4 oz. patties
1 sweet potato, cut in wedges (Did you know Louisiana is a huge producer of sweet potatoes!)
Seasoned with garlic powder, black pepper, and sea salt (optional) Bake at 400 degrees for about 25 minutes!
I had an eggplant that needed to get used! So I sliced it, coated it with a little olive oil, seasoned it with the same spices, and grilled it next to the buffalo burgers.
Then, I served everything with some sliced tomatoes, red onion, and romaine lettuce leaves!

Then we all snacked on some fresh strawberries for dessert! ....Love the fruit this time of year!
Hope you enjoy!

ATHLETE OF THE WEEK: SHEREE THOMPSON

2010-05-13T15:15:00.000-07:00

Sheree has shown awesome commitment and dedication toward her training since returning from Biloela at the start of the year. She brings a great vibe into the box that makes others feel willing and welcome. Improvement in attitude and a belief in herself has seen her take the next step in her training which is helping other people with their own health and fitness goals. Here are just some of Sheree's achievements.

Annie 7.23 RxD(Pb)

Overhead squat 30kg(Pb)

Cosecutive pullups 9

Consecutive pushups(toes)

Competing at the Australasian regional affiliate cup in Sydney.

Paleo Chicken Enchilada Bake

2010-05-13T15:11:00.000-07:00

Sauce:
1-2 small chipotle peppers, chopped (from a can of chipotles in adobo sauce), plus 1-2 tsp. adobo sauce
2-3 cloves garlic, minced
2 tsp. ground chili pepper
2 tsp. ground cumin
1/4 tsp. ground black pepper
pinch sea salt (optional)
2 C organic chicken broth, low sodium
3 C (or 3 8oz. cans) organic tomato sauce, no added salt
Combine all ingredients in a sauce pan. Bring to a boil, and then reduce the heat to low/simmer while you prepare everything else.
Preheat oven to 350 degrees!
Chicken:
4 skinless, boneless chicken breasts
1 yellow onion, chopped
1 green bell pepper, chopped
1 clove garlic, minced
1 T olive oil
1 tsp. dried oregano
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground black pepper
1 head cauliflower, shredded with food processor until rice-like consistency
Fresh cilantro, chopped

Boil chicken breasts in water for about 8-10 minutes. Remove from water, and with two forks shred chicken into pieces. Set aside. Heat olive oil in large skillet. Saute onion, until transparent, add garlic, bell pepper, and spices. Saute a little longer to combine flavors. Add shredded chicken to the skillet, and mix together. Now add sauce to the chicken skillet ... RESERVING 1/4 C sauce for the cauliflower rice. Mix well.
Put cauliflower rice in the bottom of a baking dish. Add 1/4 C of the sauce. Mix well. This is the bottom layer of your enchilada bake. Now add the remaining chicken/sauce mixture over the cauliflower. Cover with tin foil and bake for 30 minutes. After 30 minutes, remove foil, and bake for another 10 minutes. Remove from oven and sprinkle with fresh chopped cilantro. Serve with avocado slices, too! Ahhhh.... it was a perfect Cinco de Mayo meal! Hope you enjoy!

ATHLETE OF THE WEEK: CLIFF DAVIS

2010-04-29T15:50:00.000-07:00

Benchmark Workouts;

Elizabeth 12.06 RxD(PB)
Nate 8rds+9reps RxD(PB)
Annie 5.51 RxD(PB)
30 Muscle Ups 5.54 RxD(PB)

Cliff's attitude toward his training, nutrition and personal achievements of late have been outstanding. The past few weeks we have seen Cliff take his training to a whole new level.
Cliff has shows great community spirit by always turning up to our team workouts on Saturday, being involved in social events and competing at the CF Gold Coast open day. A possitive and consistent approach toward training has nailed it for Cliff this week. Great effort mate, keep it up!

RECIPE OF THE WEEK

2010-04-29T15:48:00.000-07:00

Recipe (serves two):
2 eggs
1/2 C unsweetened applesauce
1/2 C almond butter
1/2 tsp. cinnamon
1 tsp. vanilla
Coconut oil (as needed to grease the skillet)

Heat skillet or griddle to a low/medium heat. Mix all ingredients together until batter is smooth and uniform. Grease skillet with coconut oil. I used an electric non-stick griddle and did not need coconut oil. Pour batter onto griddle. This recipe made 4, 4-inch pancakes. Flip after 1-2 minutes. Serve with your choice of topping!
They were perfectly tasty with NO topping, but here are some other ideas:
Cut up apple pieces with cinnamon, heated blueberries, fresh diced strawberries, real maple syrup, agave nectar, unsweetened applesauce, or an all fruit preserve.
Enjoy! :-)

ATHLETE OF THE WEEK: MEL MOORE

2010-04-22T14:25:00.001-07:00

I have been spending some time with Mel over the last month doing some one on one sessions, a couple of times a week in this time she has:

gone from doing knee pushups to doing a workout with 35 toes pushups
Subbing rings dips for pushups, and is now on a blue band for ring dips
small box jumps to big box jumps
Lifting heavier on deadlifts and all presses
subbing DB Thrusters for Wall Ball to now doing 3kg Wall Ball
Not being able to do a situp, to now doing 10 in a row.

These are just a few achievements!

My highlight over the few weeks training with Mel was doing a WOD yesterday-

box jumps, burpees and situps 15-12-9 reps of each for time. Mel completed this in 10:35 She did all her box jumps (which a week ago she was too intimidated to jump on the big Tyre ) and doing situps which she only got one a week ago)

Lori

RECIPE OF THE WEEK

2010-04-22T14:18:00.000-07:00

Seasoned Scollops over spinash

Recipe:
1 lb. scallops
Seasonings for scallops:
1 T dried parsley
2 tsp. garlic powder
1 tsp. black pepper
1/2 tsp. paprika
8 slices bacon
16 oz fresh spinach
1 tsp olive oil
1 yellow onion, sliced
2 cloves garlic, minced
splash chicken broth (low sodium, organic)
splash lemon juice

Cook the bacon in a skillet, and set bacon aside, reserving bacon fat! Toss the scallops in the the seasoning mixture until well coated. Brown scallops in the bacon fat until they're cooked all the way though. Remove from heat.
Saute onion and garlic in olive oil, when onion starts to brown add splash of chicken broth and add spinach. Toss well, and let it cook down. Add scallops to spinach mixture. Add a splash of the lemon juice, serve onto your plate, and sprinkle with a little coarsely chopped bacon pieces.

2010-04-05T14:36:00.000-07:00

“I AM CROSSFIT”
1.Cost $30 include a “I AM CF” t-shirt
2. No winner.
3.Zone or Paleo diet recommened
4.Atleast 3 session per week
5.Goal setting every 2 wks 30th April, 14th May and 28th May
6.Drinks at RSL on the 15th and 29th of May ( midway and end of challenge)
7.Post comment, (this worked last time and has brought together a better community)
8.Recipe of the week, Paleo/Zone meal Friday night, Must give it a try prior to the following Friday and comment on it (good, bad- liked, disliked ect)
9.Athlete of the Week. This award will get graded by CFSC trainers on, attendance, posting comments, completing level tasks and personal performance i.e new PB’s, goal achievements, diet, community spirit ect
10.Saturday morning training session. Unless you have a good reason ie kids sports, own sports, work ect
11.Bring a friend day

RULES FOR COMPLETION OF THE CROSSFIT LEVELS 1-4 .
1.Exercises can be completed and marked off at any time (if the trainers are free), it is up to you to get it marked off. At your choice you can do your skill instead of a session, we will leave it up to you
2.Exercises can only be marked off by a CFSC trainers.
3.If there is any question that the exercise was not performed to full quality or expectation of CFSC, benefit of the doubt will not be given (no questions asked).
4.Athlete cannot start L2 before L1 is fully complete.

Mt Ngun Ngun

2009-12-16T21:00:00.000-08:00

When: Saturday 19th December

Where: Meet @ shed 6am

Why: Next I AM CROSSFIT challenge

Clash of the Coast

2009-12-07T17:12:00.000-08:00

Well done to all our guys who competed on the weekend
Thanks to The crew at Coastal for putting on such a great
day.

Next challenge is Ngun Ngun on the 19th

DECEMBER/JANUARY

2009-11-22T12:50:00.001-08:00

I AM CROSSFIT

starts Monday the 30th November

DECEMBER/JANUARY

2009-11-02T20:09:00.001-08:00

CONGRATULATIONS

LYNDAL "THOMMO" THOMPSON

WINNER- SEP/OCT I AM CF CHALLENGE

THE NEXT CHALLENGE STARTS ON THE 30th NOVEMBER

SEPTEMBER - OCTOBER

2009-10-18T22:23:00.000-07:00

WEEK 8:

This is the last last week of I AM CROSSFIT

last photos this week

Brucey Before (bottom) & After (top) shots