New Years Eve

Thursday 31st December

Workout of the Day
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Paleo Egg Rolls

Paleo Egg Rolls (Gluten, Grain, Dairy, and Nut Free, Autoimmune Paleo Option)

For the Wrappers

  • 3 cups peeled, coarsely chopped, and boiled yuca root (takes about 20 minutes to be fork-tender; do not overcook)
  • 1⁄4 cup Avocado Oil (you can use up to 1⁄2 cup if needed)
  • 1⁄2 teaspoon sea salt
  • Additional Avocado Oil (or coconut oil or palm shortening) for frying

For the Filling

  • 1 pound ground pork (or chicken, turkey, or beef – pasture raised/organic when possible)
  • 1 teaspoon ground ginger
  • 1 teaspoon garlic sea salt blend
  • 3 tablespoons Coconut Aminos
  • 1 cup shredded, diced carrots
  • 2 cups shredded, diced cabbage
  • Optional: 1⁄2 teaspoon Chinese Five Spice (omit for AIP)

For Dipping Sauce

  • 1⁄4 teaspoon gluten free sriracha (omit for AIP)
  • 1⁄4 teaspoon hot mustard (omit for AIP)
  • 2 tablespoons coconut aminos
  • 1.5 teaspoons coconut palm sugar
  • 1⁄2 teaspoon apple cider vinegar


  1. Preheat oven to 350.
  2. Drain your peeled, chopped, boiled yuca and place in a sturdy blender or Vitamix.
  3. Pour in 1⁄4-1/2 cup Avocado Oil and blend until a dough is formed (may be slightly sticky while still warm).
  4. Empty contents onto parchment paper and allow to cool (this will help with the stickiness, if you experience this).
  5. While dough is cooling, brown ground pork in a large skillet with seasonings (garlic salt, aminos, five spice, and ginger).
  6. Add carrots and cabbage once pork starts losing its pink color.
  7. Cook ingredients until meat is cooked through and veggies are softened.
  8. Remove filling from heat.
  9. Now take handfuls of the cooled dough and flatten them into a “tortilla” on a parchment lined baking sheet.
  10. Square off the edges with your fingers, you will want these to be thin but not completely transparent.
  11. Repeat until your baking sheet is full and bake for about 10 minutes (you do not want the edges to crisp, just become more solidified and less doughy.
  12. Remove from the oven and repeat until all of your wrappers are made.
  13. Allow the wrappers to cool before filling them.
  14. Now take one wrapper and spoon about a tablespoon of the meat mixture into the center
  15. As you start rolling the wrapper, tuck the corners into the ends so that the egg roll is closed from all angles.
  16. Repeat until all wrappers are filled – if you have leftover meat mixture you can use it to fill lettuce leaves or make more wrappers.
  17. Heat your avocado oil in a large skillet over relatively high heat (not the highest) – if your oil is not hot enough the egg rolls may stick to the pan.
  18. Fry 3-4 at a time so that you may keep a close watch on them…you will want to brown all sides in the skillet.
  19. Remove from heat once your egg rolls are nicely browned and repeat with the remaining egg rolls which have not been fried.
  20. For Dipping Sauce, combine all ingredients and get dippin’.

Read More at © Delicious Obsessions

Wednesday 30th December

Workout of the Day
A: Turkish Get Up (W/Barbell 1-1-1-1-1-1)

B: Metcon
1min Squat Clean 60/40kg
1min Push Jerk 60/40kg
2min Squat Clean
2min Push Jerk
3min Squat Clean
3min Push Jerk

January Member of the Month 2016

Paul Bartsch

IMG_3733.jpgTell us a little about yourself?
I grew up in country NSW, but now live in the inner city. I’m a mechanical engineer in the appliance industry (think air conditioners, hot water systems and electricity/water meters).

I like to try new sports and activities. My CV includes trying everything from sailing, badminton, martial arts, basketball to trail running.

When did you start CrossFit?
October 2015

My Favourite WOD
400m x 10 rounds. 90 seconds rest between rounds

Least Favourite WOD
Karen. That girl WOD that only has wall balls (x150). Why?

My Favourite movement is:
Successfully completing any activity or movement for the first time.

What movement who you ban at CFP
Either Overhead Squats, Burpees or Cartwheels.

After my first workout I felt
…ready to go home after the warm up.

My Goal for 2016:
BW Squats and Handstand push ups. (And to get a Crossfit Yurrebilla team together)

Advice for new members:
1. Don’t look at the whiteboard.
2. Listen to the coaches.
3. Listen to your body.

Something you might not know about me is?
I make a decent home brew beer/cider/ginger beer.

If I was to create a WOD called the ‘Paul’ it would be
“The Bodyweight”
2 rounds for time
P1 – 50 Pull ups* P2 – Hold top of push up position.
P1 – 100 x 5m shuttle run* P2 – Air squats for partner
50 1 for 1 Push ups
50 1 for 1 Box overs
P1 – 100 Double Unders* P2 – Plyo Lunges for partner
50 2 for 1 Wall Ball passes (partner does an air squat while the other does their wall ball squat)
P1 – 50 T2B* P2 – Prone Hold for partner

*Partners swap between P1&P2 as required to keep good form.

Double Under Technique

Here is a little technique video from our friends at Barbell Shrugged that will help with those elusive Double Unders

Tuesday 29th December

Workout of the Day
A: Deadlift (1-1-1-1-1-1-1)

20min AMRAP:
10 Chest to bar Pull-ups
20 Back Squats 42.5/30kg
30 Double Unders

Boxing Day Holiday


Hope everyone had a great Christmas and Boxing day.

Monday 28th December

Workout of the Day
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.


Merry Christmas

Merry Christmas from everyone at CrossFit Proficient.



Santa Hat Brownies (makes approx 12 small squares)

1 cup ground almond
2 tbsp cocoa
1/4 tsp baking soda
1/4 tsp salt
2 eggs
2 tbsp pure maple syrup (or honey)
2 tbsp full-fat coconut milk
2 tbsp walnuts, chopped (optional)
2 tbsp dark chocolate – 70% cocoa solids or higher, chopped (optional)

1/2 quantity of Coconut Milk Mousse
1x punnet of fresh strawberries (enough for 12 small brownies)

*Before you begin ensure you have your coconut milk stored in the fridge for best results

For the brownie: Preheat oven to 160’c/320’F. Mix together all ingredients in a bowl until well incorporated. Pour into a greased and baking-paper-lined loaf tin and bake for 15-20 mins (until springy to touch). Remove from oven and set aside to cool .

When the brownie is cool, prepare your coconut milk mousse.

Chop the brownie into squares (approx 3x3cm each – depending on the size of your strawberries)

Slice the stem of the strawberries, leaving a flat surface. Pipe or spread some coconut milk mousse on the over the chopped end of the strawberry and a little dot of mousse on the tip. Place the strawberry upside-down on a piece of brownie (so that it looks like a santa hat). Repeat the process until you’ve used up your supplies.

Store in the fridge. Best if eaten within 2 days.


Source: Hungry Cub

Christmas Trading Hours

Christmas Trading Hours
Make sure you book in early as spots are limited

Thursday 24th Dec – 6am-1pm
Saturday 26th Dec – BOXING DAY CLOSED
Sunday 27th Dec – CLOSED
Monday 28th Dec – BOXING DAY 8am Class
Tuesday 29th Dec – 6am Class / 7am Open Gym
Wednesday 30th Dec – 6am Class / 7am Open Gym
Thursday 31st Dec  – 6am Class / 7am Open Gym
Saturday 2nd Jan – 7am/8am/9am Class
Sunday 3rd Jan – CLOSED
Monday 4th Jan – Normal Trading


Thursday 24th December

Christmas Eve

Workout of the Day
12-Minute AMRAP of:
12 Box Jumps, 24/20″
6 Thrusters, 42.5/30kg
6 Bar Facing Burpees

Raspberry Sunrise Breakfast Shake

IMG_4363.jpgServes: 3-4
Prep time
5 mins

Total time
5 mins


  • 1 cup frozen raspberries
  • 1½ cup cold-pressed orange juice
  • 1 cup frozen chopped bananas
  • 1½ cup almond milk
  • 1 heaping tablespoon coconut cream
  • 1 tablespoon Great Lakes Collagen
  • pinch of himalayan pink salt


  1. If you don’t care about the swirly look, you can blend this all together until completely smooth.
  2. If you want the swirly look: first blend together the raspberries and orange juice until smooth, set aside.
  3. Then blend together bananas, almond milk, coconut cream, gelatin and salt until smooth.
  4. Pour banana mixture into 3-4 glasses, then top it with the raspberry mixture and swirl around with a straw.
  5. Serve immediately.

Source: Paleomg

Wednesday 23rd December

Workout of the Day
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 60/40kg
7 Handstand Push-ups

Mastering the Bar Muscle Up

Here are a few tips from Dusty Hyland on how to Master the Bar Muscle-up.

Tuesday 22nd December

Workout of the Day
18 Minute AMRAP of:
200m Run
9 Deadlifts, 125/85kg
6 Burpee Bar Muscle-ups

Half Annie
Double Unders


Here we are again, preaching the virtues of getting a goods nights sleep.

The brain uses a quarter of the body’s entire energy supply, yet only accounts for about two percent of the body’s mass. So how does this unique organ receive and, perhaps more importantly, rid itself of vital nutrients? New research suggests it has to do with sleep.

Sleep is probably the most important aspect to living a healthy, fulfilling life. Sleep effects everything from body composition, mental health, risk of stroke, risk of diabetes to your ability to perform in the bedroom.

Sleep is more important than any nutrition or training program – Without enough (good quality sleep) we are literally sending ourselves to an early grave.


Monday 21st December

Workout of the Day
20 Minute AMRAP:
10 Push press 50/35kg
10 Kettlebell swing 24/16kg
10 Box jump 24/20″


For time
Run 1 mile
Row 2km
Run 1 mile

(Time cap: 25 minute)