5 Minutes to Perfect Scrambled Eggs

5 Minutes to Perfect Scrambled Eggs


  • Non-stick pan
  • Spatula
  • Heat source


  • Eggs
  • Butter
  • Salt
  • Pepper


  • Pre-heat pan on medium-low.
  • Melt butter in pan and swirl to coat.
  • Crack eggs directly into pan. Yes, you read that right. This one thing will cut your prep time in half.
  • Break yolks and give initial stir.
  • Add salt and pepper to taste.
  • Occasionally stir and scrape to cook the eggs.
  • Taper off heat as you approach done.
  • Transfer to plate immediately.
  • Serve with fruit, veggies, and/or meat on the side.

Don’t Make These 6 Mistakes

  • Too hot – If the pan is too hot, you’ll either scorch the eggs or they’ll be hard. Start at medium low heat. If the eggs aren’t sizzling when you add them to the pan, bump up the heat. Gradually decrease the heat as you cook. Finish on low heat.
  • Too dry – Cut the heat when the eggs are still moist but not runny. They’ll keep cooking from residual heat. Do not leave the eggs in the pan, transfer immediately to a plate otherwise you’ll make an egg brick.
  • Old eggs – Old eggs have a weak flavor. They’ve also had time to pick up off flavors from the refrigerator.
  • Stir too often – If you stir too often, you’ll get a very small curd size. The eggs will be more like a sauce than a scramble. Some people prefer it like this (I don’t).
  • Don’t stir enough – Depending on your point of view, either you get a half-baked omelet or a chunky scramble.
  • Wrong size pan – Too crowded and they’ll slop out of the pan when you stir. Too empty and the eggs will cook too quickly and you won’t have time to stir.

Let Breakfast Be Your Cornerstone

Breakfast sets the stage for the rest of the day. Nail your first meal and you get to build on it. Rush out the door without breakfast and you’ll be eating M&Ms before lunchtime.

Source: Whole Life Challenge

Monday 29th February

For time:
1 mile Run
50 Overhead Squats, 50/35kg
100 MB Sit-Ups
150 Double Unders
50 SDHP 50/35kg
100 Box Jump Overs

Events & Weekend WOD


Open Workout 16.1 – Saturday 27th Feb
Wear your team colours and get to the box and support those participating in the Intramural Open.

WLC Finale – Friday 11th March
Make sure you get in and complete the final workout and measurements


Friday 26th February

Nasty Girls V2
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
If you cannot complete a Muscle-Up, choose either MU Transitions, Pull-Ups or Ring Dips

3 Rounds for time:
Run 400m
21 Thrusters, 30/20kg

Saturday 27th February

16.1 – Announced Friday 11:30am

Crispy Lemon Pepper Chicken Drumsticks



  • 12 chicken drumsticks (approximately 3 pounds)
  • Juice from 1/2 lemon
  • 1 cup olive oil
  • 1 tbsp salt
  • 1 tbsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp red pepper flakes
  • 1 egg
  • 1 additional lemon (not for the marinade)

Step One: Make the Marinade

  • Combine the olive oil, spices, lemon juice, and egg in a bowl.
  • Whisk until smooth.

Avoid over-whisking — too much, and you’ll turn your marinade into mayonnaise. You’ll know you’re done when the marinade looks slightly creamy with an even texture throughout. It only takes a few seconds.

Step Two: Marinate the Drumsticks Overnight

  • Perforate the drumsticks using a fork.
  • Put the drumsticks in a Ziploc bag with the marinade (you can use multiple bags if you only have smaller ones).
  • Shake well so all drumsticks are evenly coated.
  • Lay the bag flat and leave in the refrigerator overnight.

Step Three: Pan Fry on Your Stove-top

Before you start frying, preheat your oven to 190C (we’re going to use it when we’re done frying). Also, grab a baking sheet, line it with aluminum foil, and set it aside.

  • Take the marinated drumsticks out of the refrigerator.
  • Put a large sauté pan on high heat on the stove-top.
  • Pour the drumsticks and the marinade into the sauté pan, using tongs to make sure each drumstick is in contact with the bottom of the pan.
  • Fry the drumsticks for five minutes and then flip, frying them on the other side for five minutes, creating a golden crust on each side.
  • While the drumsticks are frying, cut a lemon into six slices (we’ll use it during the next step).

Step Four: Bake

  • Move the drumsticks from the sauté pan directly to the baking sheet (do not discard the contents of the sauté pan — we’re going to fry the drumsticks one more time after the baking is done).
  • Lay the drumsticks on the baking sheet so they’re close together (see photo below).
  • Place a lemon slice over every pair of drumsticks.
  • Bake for 15 minutes at 190C.
  • Remove the drumsticks from the oven and set the baked lemon slices aside.

Step Five: Fry One More Time and Serve

  • Put your sauté pan back on high heat.
  • Fry the drumsticks for 2 minutes per side.
  • Move the drumsticks to your serving platter.
  • Squeeze the juice from the baked lemon slices over the drumsticks.
  • Try not to eat them all by yourself. Sharing is caring.

Source: Whole Life Challenge

Thursday 25th February

For time:
25 Lunges
20 Pull-Ups
50 Box Jumps, 24/20″
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings, 28/20kg
30 Sit-Ups
20 Hang Squat Cleans, 35/25kg
25 Supermen
30 Wallballs, 22/14lb
3 Rope Climbs

March Member of the Month 2016

Raman Dow


Tell us a little about yourself?
I was born in India got adopted into Australia with my little sister when I was 10 years old. I now have a beautiful 5 year old daughter and awesome partner Gretchen.
During the week I enjoy working and going to crossfit in the mornings
On weekends I enjoy spending time with my family and friends relaxing.

When did you start CrossFit?
I started CrossFit in November 2014.

My Favourite WOD
Eva – need to finish on time next time

Least Favourite WOD
Filthy 50

My Favourite movement is:
Pull Ups

What movement would you ban at CFP
Kettle Bell Swings

After my first workout I felt:
Didn’t return til after a week because I was so sore!

My Goal for 2016:
Handstand push up

Advice for new members:
Don’t worry you get fitter after each session.

Something you might not know about me is?
I use to speak another language called Telegu but I forgot it now

If I was to create a WOD called the ‘Raman’ it would be
Partner WOD
400 run- together
40 toes to bar
40 wall ball
400 run- together
80 push ups
40 box jumps
400 run- together
80 sit ups
100 single skips
400 run- together
80 squats

Exposing your GOAT? Working on Weaknesses

“GOAT – A movement one has weakness with”
The Open, the shining light that exposes all of your weaknesses. Yes we all have weaknesses. There are things that we’re good at, and there’s things that we suck at. And whether we like it or not when, every time we attend a CrossFit class, we’re alway biased to movements we;re good at. This can affect how well rounded we are, especially if we always skip days that involve our weaknesses, like long distance running…
It can sometimes be hard to know where to start, or how and when to work on your weaknesses, especially as you look over your ever increasing list of things you want/need to work on, pull-ups, ring-dips, double unders, rope climbs etc.
The key is to work on your weakness just as you would work on mobility. Pick 1 or 2 things at a time and be consistent with your practice.
If you try to catch two rabbits, both will escape, so the best method is to truly focus your attention on one thing at a time. If you have a big list of stuff you want to work on, choose one item, and then devote extra time that you have to improving that one movement/skill.

This time spent does not have to take forever. For example, if you’re working on getting your first strict chin-up, then your additional work could be simply doing a 15-20sec chin over bar hold, resting 30 secs, doing a 15 second negative pull up, resting 30 seconds, and then repeating for 3-5 rounds.

This above example takes no more than 10 minutes, and if you did this before/after class every time you came to the gym in one week, then you have just accumulated a good amount of volume on working that weakness.
During the Open (for the next 5 weeks) its a great opportunity to work on those GOATS (weaknesses), as we never know what exercise is going to pop up from week to week.
So here’s what we want you guys to do. Write a list of all movements you feel you need work on. If you’re unsure of what to work on, or have misconceptions on where you’re good/bad, then feel free to use our athlete level chart (located on the noticeboard) to figure out your strengths/weaknesses. If you haven’t been assigned a Athlete Level card see one of the coaches and we will hook you up with one.
From this list we then want to you to pick no more than two items for you to focus on throughout the Open. There will be a few skills sessions scattered throughout the next 5 weeks devoted to specific movements. What we want you to do is then devote a few extra days a week spending 10-15 minutes on your chosen weakness.
If you have any questions or would like some help on working your GOAT then please feel free to email me on jesse@crossfitproficient.com.au


Wednesday 24th February

Back Squat (3-3-3-3-3)

20min AMRAP:
Run 400m
7 Muscle-Ups*
* If you cannot complete a Muscle-Up, choose either MU Transitions, Pull-Ups or Ring Dips

Creamy Strawberry Chicken Salad


Serves: 3

1 1/2 cup cooked chicken, diced
1/4 cup sweet onion, such as Vidalia, very finely chopped
1/4 cup walnuts, lightly toasted and chopped
1 tablespoon mint, finely chopped
1 cup sliced strawberries
6 cups loosely packed young, mild salad greens


  • In a small bowl, whisk together all of the ingredients for the dressing until well-blended.
  • In a larger bowl, toss together the chicken, onion, walnuts, mint and strawberries. Pour the dressing over the chicken mixture, and toss again, until the chicken mixture is well coated. Taste; season as needed with salt and pepper.
  • Divide the salad greens between 3 chilled plates. Top each with 1/3 of the chicken salad and serve.

Nutrition (per serving): 385 calories, 27.8g total fat, 75mg cholesterol, 115.4mg sodium, 477.9mg potassium, 14.5g carbohydrates, 3.4g fiber, 9.4g sugar, 20.9g protein

Recipe: Jan’s Sushi Bar


Tuesday 23rd February

Hang Power Snatch (2-2-2-2-2-2)

‘CrossFit Games 2013 Regional Event 7’
4 Rounds for time:
2 Rope Climbs
50m Sprint
4 Squat Cleans, 100/60kg
50m Sprint

Events & Weekend WOD


Paint Ball Sunday 21st Feb

Intramural Open starts next week! Join us at the box for the live workout announcement Friday morning

Friday 19th February

For Time:
150 Wall-Ball Shots, 20# / 14#

5 Rounds for time:
20 steps Overhead Walking Lunges, 60/40kg
20 MB Sit-Ups, 22/14lb
20 Supermen
Rx 60/40kg
L1 42.5/30kg
L2 30/15kg

Saturday 20th February

Emilie’s Member of the Month WOD

3 Rounds:
10 Deadlifts, 42.5/30kg
9 MB Sit-Ups, 22/14lb
8 Push-Ups
7 Power Cleans, 42.5/30kg
6 Front Rack Lunges, 42.5/30kg
5 Pull-Ups
4 Push Press, 42.5/30kg
3 Front Squat 42.5/30kg
2 Burpees
1 Rope Climb
400m Run


Thursday 18th February

Workout of the Day


3 rounds for time of:
Run 800 metres
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Orange Chicken Quinoa Salad



  • 1 cup quinoa
  • 1 shredded chicken
  • 1 orange, peeled and sliced
  • 2 handfuls of spinach
  • 8 cherry tomatoes
  • *Optional baked pumpkin


  • Cook quinoa either on the stove or in microwave according to package instructions.
  • Once quinoa is cooked and dried, then add all ingredients to a large bowl.
  • Stir well and dish to serve.


  • Add in some lemon and olive oil to taste.
  • If consuming post workout, add in sweet potatoes to increase carbohydrates.
  • Any leftovers can be used for meals or snacks the next day.

Recipe source: Whole Life Challenge

Tuesday 16th February

Power Clean (10-5-3-1-1-1-3-5-10)
‘2015 CrossFit Games Masters Qualifier Event 4’
21-15-9 reps for time:
Deadlifts, 102.5/70kg
Box Jumps, 24/20″
Handstand Push-Ups