FIT Test Day!

Fit Test
400 m sprint
1 minute max pushups
1 minute max sit ups
Tabata Squats

3-3-3-3-3
Push Press

Paleo Recipe

This one is for your almond or cashew butter

Garlic Crackers

Ingredients
1 cup almond meal
1 large garlic clove, finely chopped
1 tsp olive oil
1 egg white
Good dash salt
Dash ground hot paprika (optional)

Instructions
Pre-heat oven to 350 degrees. Place all ingredients in a bowl and combine well. Place mixture on a sheet of baking paper, and place another sheet of baking paper over the top. Roll mixture out into a 3-4mm thickness using a rolling pin. Score pastry with the back of a knife into individual square pieces. Carefully remove baking paper from the top of pastry, then holding the baking paper on the bottom of the pastry mix, move onto an oven proof baking tray. Place in oven for 15-20 minutes, or until slightly browned. Leave to cook then break crackers into individual pieces.

PR Week

Kids Speed & Agility Summer Program ended in a great success today with a fantastic water balloon fight. Thanks to all the kids who attended!

WOD:

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Congratulations to the following Clients who had PR's on their deadlifts this week.

Jodie - 185lbs

Mike G. - 335lbs

Mike F. - 430lbs

Trevor - 385lbs

Matt - 405lbs

John - 265lbs

Kelly - 165lbs (first DL ever)

Bri - 225 lbs

Kindel - 245lbs

Jody - 185lbs

Alex - 135lbs

PALEO RECIPE (I did promise didn't I)

Chocolate Macaroons
Ingredients
3 large egg whites
1/3 cup honey *
3 tbs cocoa powder
¾ cup chopped walnuts
1½ shredded coconut
1/3 cup almond meal

Instructions
Pre-heat oven to 350 degrees. Place egg whites in a bowl and beat using
an electric beater until stiff peaks form. Fold in honey, cocoa powder, walnuts,
coconut and almond meal until just combined to minimise the handling of the
batter.

Spoon 1-2 tbs of mixture per macaroon into onto an oven proof tray lined with
baking paper. Bake in oven for 15 minutes for medium sized macaroons, or 18 minutes for larger
size macaroons, or until light brown in color. Cool before serving.

Kids Speed and Agility

Matt puts the kiddos through some lunges.

Nothing like having some strong, fast and agile kids.

WOD

10-9-8-7-6-5-4-3-2-1

Reps of

Kettlebell Swings (1.5pood for guys, 1 pood for gals)

Double Unders

Pull ups

For time

Challenging Yourself

Do you find it difficult to challenge yourself to go to the next level knowing it will make your time slower or just be extremely hard?



On our Nancy Challenge, we thought Courtney would put herself into the Beginner Category. She surprised us on Friday by doing some Overhead Squats with the 45lb bar and decided she would go into the Intermediate Category.



I'm pretty sure during some of the rounds, especially 1 and 2, she wanted that light bar back, but she pushed through and rounds 3, 4 and 5 were great! She found her rhythm and went with it.



Our challenges are designed to see how much you can improve in 6 weeks. By upping her weight, Courtney put herself into the position to be able to cut some serious time off her Nancy WOD. That is exciting! Courtney is following the same path as her sister, Brittany, who just had her first RX in July. This family is kicking butt!



Have you challenged yourself recently?



WOD



1-1-1-1-1-
Deadlift



Paleo Recipe

from



Nicole Ashman



1 granny smith

3 oz crushed cashews

6 oz unsweetened coconut milk

1/3 cup unsweetened apple juice, natural juice

1 tsp cinnamon

1 egg




Remove core and slice apples into slices. Beat the egg and add the milk and juice in one bowl. In another put the cinnamon and cashews, mix. Dredge the apple slice in the milk then dip it in the cashews, coat it. The coating will be sticky. You only have to coat the top side. Line a pan with aluminum foil and grease it with coconut oil.




Place the apples on the pan. Bake at 350 till golden brown.


AND THE MOST IMPORTANT PART IS TO ENJOY!!!!

There is still time to sign up for the "Caveman Nancy"

Challenge" We all had a great time and saw several PR's.

Can't wait for the finals on September 12th.

WOD

Tabata

box jump

push ups

jump rope

rower

sit ups

PALEO RECIPE

Cashew Nut Hummus

2/3 Cup Cashews - unsalted
2 TBS Olive Oil
2 TBS Lemon Juice
1-3 cloves garlic (to taste)

Blend ingredients together and serve with carrots or celery