Posts tagged crossfit sydney
Eat Real Food

Want to know how and what to eat? To improve your health and increase your fitness we recommend following these 3 rules

1. Eat Real Food - It once was alive and doesn't come from a package. If it has a long shelf life it should be avoided. Your food should be a close to its original form as possible, locally grown organic being the best.

2. Not Too Much - 3 meals balanced meals a day will be enough to support your activity levels but not fat. No snacking, no seconds serves, no late night treats before bed. No soft drinks, no added sugar. Post workout meals or shakes should be avoided if your carrying excess body fat.

3. Mostly Plants - Your plate should be half full of vegetables, a quarter full of carbohydrates and a quarter full of protein. Include a thumb-sized portion of healthy fats like avocado or olive oil with each meal. Fruit is considered a carbohydrate.

Aim for progressively getting closer to achieving this and you will burn fat, have more energy, more focus, sleep better, recover from workouts quicker and you'll be the best version of you!!

If you need more advice or help with your nutrition comment on this post or email to have a confidential free discussion.

Workouts September 25 - September 30


Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

-Strict Ring Muscle Up practice & Demo
A/Power Clean build to a heavy in 10 mins

B/CrossFit Team Series Event 3
For time:
50 synchronized wall-ball shots
30 cleans, 60/45.
50 synchronized wall-ball shots
20 cleans, 85/60
50 synchronized wall-ball shots
10 cleans 100/70

Time cap: 12 minutes 


Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10/ Side Half Kneeling Landmine Press*
B2/ 10 x Seated Rear lateral DB Raise**
B3/ Rest

 C/CrossFit Team Series Event 1
Synchronized thrusters 45/30
Synchronized bar-facing burpees

Time cap: None


Warm Up
3 Rounds
10m Bear Crawl
10 Pass Overs
10 Kneeling Thoracic Stretch 5/side

A/ Skill -
TTB Progressions
Knee Raise
Feet to target

B/ CrossFit Team Series Event 4
For time:
100-cal. row, switch as needed
100 toes-to-bars, total
Time cap: None


Warm Up
3 Rounds
30 seconds @ each
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x DB Step Ups @ approx knee height
B2/ 10 x Back Squats
B3/ rest

15/10 Cal Bike
200m Run


Warm Up
Burgener warm Up
Double Under Practice
20 mins total time

A/CrossFit Team Series Event 2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 45/30
120 double-unders, each, relay

Cap: 15 minutes


Partner AMRAP 40

400m run together

40 D-ball cleans

40 Box jumps

40 Pushups