Wednesday 1st July

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:

30 Skips

5 Push Ups

10 V-Ups

5 Alternating KB Cleans

Skill

A: Handstand Walk

Conditioning

B: Metcon (AMRAP – Reps)

3 x 2 minutes on: 2 minutes off

15 Hang squat clean 60/40kg

Max rep Burpee box jumps 24/20″

– Rest 5 minutes –

C: Metcon (AMRAP – Reps)

3 x 2 minutes on: 2 minutes off

20m Handstand walk (Alternative: 20m Overhead walking lunge with 2 KB’s)

Max rep wall balls 9/6kg

Tuesday 30th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

20m Sumo Sidewalk

20m Toy Soldiers

2 Rounds:

30sec Straddle Stretch

30sec Figure 4 Glute Stretch R

30sec Figure 4 Glute Stretch L

30sec Pike Stretch

2 Rounds:

5 MB SDHP

5 MB Push Press

5 MB Sit Ups

Strength

A: Sumo Deadlift (6 x 3)

Beginner:

6 x 3

– Add load as technique allows

Intermediate:

2-3 reps @ 80%+, totalling 18 – 23 reps

Advanced:

1) 1-3 reps @ 85% to 95%, totalling 10 – 15 reps

2) DE Good mornings: 5 x 3 @ 55-65%, rest 60 seconds between sets

– Keep the movement fast/explosive

Conditioning

B: Metcon (Time)

3 rounds for time:

10 Shoulder To Overhead 60/40kg

15 Toes to bar

20 KB Swings 28/20kg

(12 minute time cap)

Monday 29th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

In Teams of 3:

Take it in turns running 50m while other Athletes:

Top of Push-Up Hold

Squat Hold

Prone Hold

Skill

A: Metcon (No Measure)

12min Alternating EMOM

Even: Gymnastic skill of Choice! (I.e a weakness!)

Odd: 45 Sec moderate pace Double Unders

Conditioning

B: Metcon (AMRAP – Reps)

In teams of 3, 20 minute AMRAP:

Station 1: Max Double Unders

Station 2: 50m Double KB Walking lunge 28/20kg

Station 3: Rest

Rotate stations when lunge is complete.

Score is total Double Unders.

July Member of the Month 2015

Hayley Jenkins

Tell us a little about yourself.
I’m engaged to the best man ever and we have 3 cats and a turtle that keep me occupied. I work as an install co-ordinator for a garage door company. In my free time I’m usually with my TV and foxtel box or somewhere reading.

When did you start CrossFit?
About 18 months ago. I reckon it was January 2014

My Favourite WOD
The filthy fifty. I’ve only done it twice and the second time I had to scale it back to 25’s, but I loved the feeling of death before, during and after….ok I’m a bit sadistic.

Least Favourite WOD
Murph. That hurts more than is necessary.

My Favourite movement is:
DEADLIFTS

What movement who you ban at CFP
Skipping…or wall balls….mostly skipping

After my first workout I felt
Hot and sick, I think I barfed. It was a 43 degree day and I hadn’t exercised at that intensity for a while

My Goal for 2015:
To keep rocking up and kicking butt

Advice for new  members:
Don’t be intimidated. Remember you can always scale.

Something you might not know about me is?
I’m a massive Trekkie. I have a signed Brent Spiner picture, a Star Trek chess set, collector cards, communicator badges…NERD

If I was to create a WOD called the ‘Hayley’ it would be

For time:
500m row
100 Deadlifts @ 50% of 1RM
100 Sit ups
100 Ring rows
100 Push press @ 50% of 1RM

Saturday 27th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

300m Run, then:

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Side Lunge R

30sec Side Lunge L

3 Rounds:

4 KB Swings

6 KB Goblet Squats

4 KB Cleans (Alternating Arms)

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

5 Deadlifts 100/70kg

10 Push-Ups

15 SDHP 30/20kg

B: Clean (6min to find 1RM )

C: Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

5 Push Press 40/30kg

10 Pull Ups

15 Wall Balls 20/14lb

D: Split Jerk (6min to find 1RM)

Paleo Snickers Slice

Makes 25 bars. You can definitely cut all measures in half if you just want a few to keep for snacks..

Base:
2 cups almond meal
1/4 cup melted coconut oil – cooled
3 tbspns maple syrup
3 tbspns smooth peanut butter (make sure it’s a 100% peanut spread)
1 tsp vanilla extract
Caramel:
3 cups Medjool dates – pitted (this is a string and rich caramel! Serving sizes are small so don’t be alarmed at the amount of dates here!)
1/4 cup coconut oil – melted and cooled
2 tbspns almond butter
2 tbspns almond milk
3/4 cup raw and unsalted peanuts
Pinch salt.
Chocolate Topping:
1/4 cup cacao or cocoa
1/4 cup maple syrup
1/3 cup coconut oil

Base:
Place all the base ingredients into a food processor and pulse until the mix balls and forms a dough like consistency. It will be quite sticky.
Lightly grease a square tin with a removable base with some coconut oil (I lined the base with baking paper and oiled the sides.)
Spread and press the mixture evenly over the base and freeze while you prepare the filling.

Filling:
Keeping the peanuts aside, fill the bowl of the food processor with the dates, oil, nut butter and almond milk and run until the mix resembles a smooth and thick caramel. Then add half of the peanuts in the food processor and mix until broken down in the mixture.
Scrape into a bowl and add the other peanuts (I left mine whole, but you can break them up if you prefer)
Spread the caramel mix over the almond base and return to the freezer.

Chocolate Topping:
Mix all the ingredients in a smallish bowl until combined. Spread over the now set caramel slice base and sprinkle with more crushed peanuts (or hazelnuts, or coconut flakes…)
Return to the freezer to set.

Wait about an hour and it’s ready !

Friday 26th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:

10 sec High Knees (stationary)

10 sec Butt Kicks (stationary)

10 Jumping Squats

2 Rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Spider-Man Stretch R

30 sec Spider-Man Stretch L

2 Rounds: (with a Med Ball)

5 Deadlifts

5 Clean High Pulls

5 Squat Clean Thrusters

Skill

A: Squat Clean

B: Push Jerk

Conditioning

C: Metcon (AMRAP – Reps)

1 minute of squat cleans 60/40kg

1 minute of push jerks 60/40kg

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

Thursday 25th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

40 Star Jumps

60 Skips

2 Rounds:

30 sec Hollow Rocks w/ Dowel Rod

30 sec Supermen w/ Dowel Rod

30 sec Shoulder Dislocates

30 sec Bottom of Overhead Squat Hold

3 Rounds:

5 Push- Ups Plus

5 Push Ups

5 Push Press

Strength

A: Shoulder Press (3RM)

All Levels establish a new 3 rep max

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Death by 10m

– With a continuously running clock perform 1 x 10 metre sprint the first minute, 2 x 10 metre sprints the second minute, 3 x 10 metre sprints the third minute and so on.

– Continuing to add 1 sprint each minute until you cannot complete the required number of 10 metre sprints in the given minute.

– Score total rounds and sprints in the last round completed.

Progenex

20131022-115854

WHAT TO TAKE

What products do you recommend?

  • We recommend our entire product line to help you fuel your day.
  • PROGENEX More MuscleStart your day right and achieve your best body composition ever as you build lean muscle mass, burn fat and increase muscle size and strength.
  • PROGENEX Force: Feel the Power Surge as you take PROGENEX Force, the premier pre-workout product that increases oxygen, strength, stamina, and mental clarity and focus.
  • PROGENEX RecoveryTaken post-workout, Recovery helps your muscles rebuild and recover so that you can hit it hard again. And again. And Again.  Reset Your “GO” Signal and Recover Strong with PROGENEX Recovery.
  • PROGENEX Omega+Omega+ is a powerful omega 3 supplement that helps reduce inflammation, speed recovery and enhance performance. Featuring krill and calamari oil, the all-natural anti-inflammatory astaxanthin and vitamin D, PROGENEX Omega+ is the perfect oil for your most important machine.
  • PROGENEX FlowHydrolyzed salmon protein isolate for easy digestion. Power through your mid-day lulls with a refreshing splash of PROGENEX Flow.
  • PROGENEX BuildOptimize your energy levels during high intensity workouts so that you can go harder and longer.
  • PROGENEX CocoonSip a hot cup of Cocoon prior to bedtime and achieve a deep, sound, restorative and reparative sleep. Recover while you rest.

Can I use PROGENEX More Muscle as a meal replacement? ​
Absolutely. However, PROGENEX More Muscle is not formulated as a meal replacement so it does not have many carbs and no fats. To get the most out of a meal replacement you might want to mix some healthy carbs (fruits) and fats (coconut oil, nut butters). This will also help keep you full enough until the next meal.

 

HOW TO TAKE IT

When should I take PROGENEX Recovery?
​Immediately after training.

How often can I take PROGENEX Recovery?
You can take PROGENEX Recovery after every training session. If you are training multiple times in one day, you can take a PROGENEX Recovery shake after each session.

Should I take PROGENEX Recovery on non-training days?
PROGENEX Recovery is specifically designed as a post-training supplement. Taking it on non-training days will not necessarily add additional recovery gains. However, it would increase your high quality protein intake. ​

Can I take PROGENEX Recovery with PROGENEX More Muscle? ​
Absolutely.

Do I need to add double the water if I take PROGENEX Recovery with PROGENEX More Muscle? ​
No. But you can add additional water to taste.

Do you recommend mixing Recovery and More Muscle together in one shake?
​You can after longer, tougher workouts but it is not necessary on a typical workout. PROGENEX Recovery is typically enough for post-workout.

Can Recovery and More Muscle be taken with carbs?
Yes. You can eat some carbs approximately 15 minutes after consuming a Recovery or More Muscle shake.

Can I blend fruit or yogurt with my Recovery shake? ​
Yes.

Is there an ideal “wait” time before eating solid food after taking a Recovery shake? ​
We recommend waiting approximately 15 minutes.

 

WHEN TO TAKE IT

More Muscle?What’s the ideal time to take PROGENEX Recovery and PROGENEX
​Ideally, take one More Muscle shake first thing in the morning, when your body is experiencing a protein deficit. Then take PROGENEX Recovery after training. If it was a very draining workout and you feel like you need more, add a scoop or two of More Muscle with your Recovery. You can take another More Muscle shake before bed and as a snack between meals.20131025-221920

What should I take on non-training days? ​
Take one PROGENEX More Muscle shake first thing in the morning. You also can take another shake later in the day as a meal replacement. Ensure a deep, sound, restorative sleep with PROGENEX Cocoon. And always remember that PROGENEX Recovery needs to be taken after each workout.

How would you combine the PROGENEX product line? ​
Take PROGENEX More Muscle first thing in the morning and then Recovery after each training session. Use PROGENEX Force pre-workout and then enjoy PROGENEX Flow as a snack between meals. At some point during the day, oil up with PROGENEX Omega+. Before retiring, sip your PROGENEX Cocoon. On non-training days, do the same, but simply without the PROGENEX Recovery.

 

WHAT IS IN IT

How is PROGENEX Recovery different from any other whey protein isolate?
​PROGENEX Recovery is not simply a WPI, or whey protein isolate. PROGENEX Recovery has been hydrolyzed, or cut, using a proprietary enzymatic process that cuts the protein into tiny peptide sequences that can be quickly absorbed into the bloodstream.

What makes PROGENEX More Muscle so special?
Similar to PROGENEX Recovery, PROGENEX More Muscle is specially formulated for fast absorption. PROGENEX More Muscle also contains a full 20% BCAAs and an all-natural growth factor that helps you build lean muscle mass and burn fat, enabling you to achieve your best body composition ever. ​

Why is speed of absorption so important?
The faster protein is in your bloodstream, the faster it gets to your muscles, helping to produce the gains you want. It takes up to five hours for whole proteins, such as beef, chicken, or fish, to get into your bloodstream. All PROGENEX protein products have been hydrolyzed for rapid absorption, ensuring the vital nutrients get into your bloodstream in minutes and to your hungry muscle fibers fast!

 

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Wednesday 24th June

CrossFit Proficient – WOD

Warm-up

(No Measure)

100 Double Unders

3 Rounds:

20 Side to Side Jumps

10 Squats

2 Rounds:

30 sec Spider-Man Lunge R

30 sec Spider-Man Lunge L

30 sec Bottom of Squat Stretch

30 sec Pike Stretch

Strength

A: Back Squat (6 x 3)

Beginner:

6 x 3

Add load as technique allows

Intermediate:

2-4 reps starting at 80% 1RM, totalling 14-24 reps

Advanced:

1) 1-3 reps starting at 85-95% 1RM, totalling 12-18 reps

2) Dead stop back squats: 4-6 x 1

– Add load as technique allows

Conditioning

B: Metcon (Time)

Partner Relay

Complete 3 rounds each:

40 Star Jumps

60 Mountain Climbers

10 Front squats 80/55kg

(Time cap: 15 minutes)