http://cfnz.forumotion.net/feed/? Latest topics Tue, 24 Nov 2009 04:18:44 GMT 10 http://illiweb.com/fa/empty.gif http://cfnz.forumotion.net/feed/? http://cfnz.forumotion.net/nutrition-logs-f26/pauls-nutrition-log-t635.htm Paul F
B - Banana, Tea
S - Nil
L - Tuna salad, Samon, Protein shake
S - Apple, Banana
D - Chicken casserole, oinion, carrot and broccoli
S - Fish Oil 1000mg]]> Nutrition Logs Thu, 29 Oct 2009 10:14:14 GMT http://cfnz.forumotion.net/nutrition-logs-f26/pauls-nutrition-log-t635.htm#4868 http://cfnz.forumotion.net/nutrition-logs-f26/pauls-nutrition-log-t635.htm http://cfnz.forumotion.net/workout-logs-f19/dc-s-spring-clean-workout-log-t616.htm Dave Carran Monday 26th October

Rest day - back from the long weekend away at a mate's wedding with excessive food (albeit heaps of meat!) and alcohol intake.]]> Workout Logs Wed, 28 Oct 2009 08:51:12 GMT http://cfnz.forumotion.net/workout-logs-f19/dc-s-spring-clean-workout-log-t616.htm#4765 http://cfnz.forumotion.net/workout-logs-f19/dc-s-spring-clean-workout-log-t616.htm http://cfnz.forumotion.net/workout-logs-f25/pauls-workout-logs-t619.htm Paul F 26th October Week 1 - Workout 1 - Baseline Workout WO - 1 30 Power Clean & Jerks ( 40kg ) WO - 2 400m Run 30 DB Hang Cleans ( 2x10 ) 20 Pull up's ( sb ) 30 Box Jumps ( 50cm ) 20 Burpees 400m Run Time ( 10.48 ) 28th october Week 1 - Workout 2 WO - 1 Thrusters ( 3x3 ) ( 40kg ) ( 50kg ) ( 60kg ) WO - 2 Fran ( 21-15-9 ) Thrusters ( 30kg ) Pull up's ( sb ) Time ( 8.42 ) Workout Logs Wed, 28 Oct 2009 11:21:35 GMT http://cfnz.forumotion.net/workout-logs-f25/pauls-workout-logs-t619.htm#4783 http://cfnz.forumotion.net/workout-logs-f25/pauls-workout-logs-t619.htm http://cfnz.forumotion.net/workout-logs-f25/jo-s-workout-log-t591.htm Jo Gleeson
Baseline WOD
400m run
30 DB cleans 8kg
20 pullups
30 box jumps 40cm
20 burpees
400m run

11.49mins - eeek - can only but improve !!!!

'Grace'
30 power cleans 32kg - 2.42mins]]> Workout Logs Tue, 27 Oct 2009 08:13:56 GMT http://cfnz.forumotion.net/workout-logs-f25/jo-s-workout-log-t591.htm#4706 http://cfnz.forumotion.net/workout-logs-f25/jo-s-workout-log-t591.htm http://cfnz.forumotion.net/nutrition-logs-f26/jo-s-food-log-t589.htm Jo Gleeson
B- super smoothie = banana, lite yoghurt, protein pwd, frozen berries + 4 fish oil tabs
S- cheese slice + nuts
L - 3 boiled eggs + celery sticks with hummus
S- nuts
D - Crossfit dinner
S - Taz's yummy dessert

Water intake 750 mls]]> Nutrition Logs Tue, 27 Oct 2009 08:08:12 GMT http://cfnz.forumotion.net/nutrition-logs-f26/jo-s-food-log-t589.htm#4703 http://cfnz.forumotion.net/nutrition-logs-f26/jo-s-food-log-t589.htm http://cfnz.forumotion.net/workout-logs-f25/emma-s-workout-log-t601.htm Emms Wednesday 28th October

Front squat 3 X 3
35, 37.5, 37.5
Kept this reasonably light as my grip on the bar wasn't great. Concentrated on trying to keep my chest up.


Fran - (sort of)
21-15-9
One arm DB thruster - 10kg
Ring row
4:08
Enjoyed this, still hard, but wasn't doing real thrusters.]]> Workout Logs Tue, 27 Oct 2009 20:16:28 GMT http://cfnz.forumotion.net/workout-logs-f25/emma-s-workout-log-t601.htm#4725 http://cfnz.forumotion.net/workout-logs-f25/emma-s-workout-log-t601.htm http://cfnz.forumotion.net/workout-logs-f19/leannew-o-t648.htm LeanneH 4 days of workouts ~ tues to friday (pms this week, 'easy' week) Friday am ~ yoga practice 120' pm ~ CFA Zercher Squat 3 x RM 40, 60, 80kg 4 x 400s @ 1:30/1:32/1:33/1:33 Thursday am~trail run 30' lots of steps and hills! Wednesday am ~ yoga practice 75' pm ~ gym (wanted to try the GHD exercise, really liked this!) Tuesday am ~ yoga practice 90' pm ~ OC1 60'(single man outrigger canoe) Workout Logs Fri, 30 Oct 2009 09:34:56 GMT http://cfnz.forumotion.net/workout-logs-f19/leannew-o-t648.htm#4933 http://cfnz.forumotion.net/workout-logs-f19/leannew-o-t648.htm http://cfnz.forumotion.net/nutrition-logs-f26/emma-s-nutrition-log-t584.htm Emms Tuesday 27th October

B - 3 eggs, 1/2 corgette, 5 mushrooms, 1/3 capsicum, 1/4 onion
Sn - nil
L - 150g chix, 2c baby spinach, 2 tbsp balsamic, 1 capsicum
At - 1 banana, 2 tbsp fruit, seed and nut
D - 30g crayfish, 20g chix, 50g lamb, greek salad, 1/3c corgette
Sn - 30g cheese, 2 small crackers, 3 grapes]]> Nutrition Logs Tue, 27 Oct 2009 07:03:47 GMT http://cfnz.forumotion.net/nutrition-logs-f26/emma-s-nutrition-log-t584.htm#4697 http://cfnz.forumotion.net/nutrition-logs-f26/emma-s-nutrition-log-t584.htm http://cfnz.forumotion.net/workout-logs-f19/shayne-s-spring-challenge-workouts-t632.htm shayne base line
Grace 40 kgs
3.38mins
then

400m run
30 hang squat cleans
20 pullups
30 box jumps
20 burpees
400m run

11.44mins.

didn't feel 100% was in sydney over weekend and only arrived back in afternoon at about 4pm. diet wasn't the best over weekend. I was on holiday.]]> Workout Logs Thu, 29 Oct 2009 07:52:05 GMT http://cfnz.forumotion.net/workout-logs-f19/shayne-s-spring-challenge-workouts-t632.htm#4841 http://cfnz.forumotion.net/workout-logs-f19/shayne-s-spring-challenge-workouts-t632.htm http://cfnz.forumotion.net/workout-logs-f22/jmay-s-workout-log-t578.htm JMay Tue 27th Oct 20/10 sec 8 sets Pull-Ups (48) BB 8 sets Push Ups (67 - 24 of those FULL) 8 sets Sit-Ups (80) 8 sets Air Squats (119) What a killer workout! Arms were absolutely knackered by the end of the push-up's and usually i take pride in the amount of sit-up's i can do however today's workout was pretty draining! Off to play social touch tonight 30 minute game.. have ... Workout Logs Tue, 27 Oct 2009 02:40:50 GMT http://cfnz.forumotion.net/workout-logs-f22/jmay-s-workout-log-t578.htm#4691 http://cfnz.forumotion.net/workout-logs-f22/jmay-s-workout-log-t578.htm http://cfnz.forumotion.net/nutrition-logs-f23/jmay-s-nutrition-log-t587.htm JMay Mon 26th Breakfast 1 cup scrambled eggs 1 piece brown toast 1 grilled chicken bacon Lunch 6 pieces of licorice (old habits die hard!) Chicken and tomato sandwich Snack Banana 125g low fat mixed berries yoghurt Dinner Asian chicken Virmicelli, cabbage, coconut cream Tuesday 27th Oct Breakfast 2 egg omlette, cheese, 1/2 tomato Snack 1/2 cup fruit and nut mix (Kaz's delish mix) Lunch leftover dinner from the night before Snack handful fruit & nut ... Nutrition Logs Tue, 27 Oct 2009 07:26:27 GMT http://cfnz.forumotion.net/nutrition-logs-f23/jmay-s-nutrition-log-t587.htm#4701 http://cfnz.forumotion.net/nutrition-logs-f23/jmay-s-nutrition-log-t587.htm http://cfnz.forumotion.net/nutrition-logs-f20/raerae-s-food-log-t597.htm WakaGurl Week 1 Tue 27Oct - DAY ONE B: Spinach Omellete (2eggs, 1/4c milk, 2bunches of spinach) with sprinkle of cheese 1cup black coffee (1xsugar) MT: 85g tinned chicken, 1 celery stick, tsp hummus Lunch: Pad thai chicken (50g chicken, cabbage/carrots/zuchinni, coconut cream/water/peanut butter sauce), mandarin, 10g dark chocolate 1cup green tea AT: Handful of nuts Pre-workout: Half banana, 50g tuna (spring), 1 celery stick D: Protein ... Nutrition Logs Tue, 27 Oct 2009 10:08:59 GMT http://cfnz.forumotion.net/nutrition-logs-f20/raerae-s-food-log-t597.htm#4718 http://cfnz.forumotion.net/nutrition-logs-f20/raerae-s-food-log-t597.htm http://cfnz.forumotion.net/nutrition-logs-f20/nicole-s-spring-clean-food-diary-t611.htm Nicole Here it goes...! Monday 26 Oct Breakfast: 2 x weetbix with skim milk Lunch: Fresh salmon salad (lettuce, cucumber, strawberries, edam cheese) Snack: 2 x vogels toast with can of lite tuna, grapes Dinner: Pasta, bacon, tomato dish Snack: Lite yogurt, apple Tuesday 27 October B: 2 x weetbix with skim milk, small juice S: Kiwifruit, banana L: 2 x wholemeal cornthins, cucumber S: Apple, diet yogurt, rice crackers D: Snapper, salad (lettuce, cucumber, capsicum, ... Nutrition Logs Wed, 28 Oct 2009 08:02:35 GMT http://cfnz.forumotion.net/nutrition-logs-f20/nicole-s-spring-clean-food-diary-t611.htm#4754 http://cfnz.forumotion.net/nutrition-logs-f20/nicole-s-spring-clean-food-diary-t611.htm http://cfnz.forumotion.net/workout-logs-f1/raerae-s-workout-log-t560.htm WakaGurl Tues 29Sep Rest Day Wed 30Sep AM 20min Pilates workout PM CrossFit Front Squat 3-3-3-3-3 @ 30-30-30-30-35 Cash Out- 7 Thruster 7 Slamball 200m run AMRAP 7min @ 5 times (last run 100m) Front squat adjusted for the "greenies" me & nics - really good to get technique right before going any heavier. I've got to get my elbows straighter in front of me as they look like wings at the mo. Shared the stand with Lorraine - her technique is primmo! Cash ... Workout Logs Wed, 30 Sep 2009 20:11:45 GMT http://cfnz.forumotion.net/workout-logs-f1/raerae-s-workout-log-t560.htm#4339 http://cfnz.forumotion.net/workout-logs-f1/raerae-s-workout-log-t560.htm http://cfnz.forumotion.net/workout-logs-f19/raerae-s-o-for-awesome-workout-log-t596.htm WakaGurl Mon 26Oct Week 1 - Workout 1 Labour Day - Spring Challenge Benchmark Workout "Grace" 30 power clean & jerk for time (24.5kg) @ 1:59min Meeting Grace for the first time was pretty good. Form felt great for first 15-20 reps, then a bit of brain fade for last 10 reps with the feet doing their own thing. Hope to increase weight by 20% with 3min sub by the end of 8 weeks. Metcom 400m run 30 KB Cleans 10/8 6 20 pull ups (rings) 30 box jumps 50/40 20 burpees ... Workout Logs Tue, 27 Oct 2009 09:22:49 GMT http://cfnz.forumotion.net/workout-logs-f19/raerae-s-o-for-awesome-workout-log-t596.htm#4715 http://cfnz.forumotion.net/workout-logs-f19/raerae-s-o-for-awesome-workout-log-t596.htm http://cfnz.forumotion.net/workout-logs-f19/nicole-s-spring-clean-workout-log-t612.htm Nicole Monday 26 October Ceroc dancing team practice - 2.5 hrs (Getting ready for competition on 31st) Tuesday 27 October Tabata (8 rounds each of:) Pullups (green band but should have used rings) Push ups (knees) Sit ups Squats Wednesday 28 October Baseline workout 30 x powerclean and jerk - 22 kgs 400m run 30 DB cleans (6kg) 20 pull ups (rings) 30 box jumps (40cm) 20 burpees (knees) 400m run Thursday 29 October Ceroc dancing team dress rehearsal - 2hrs Workout Logs Wed, 28 Oct 2009 08:10:25 GMT http://cfnz.forumotion.net/workout-logs-f19/nicole-s-spring-clean-workout-log-t612.htm#4755 http://cfnz.forumotion.net/workout-logs-f19/nicole-s-spring-clean-workout-log-t612.htm http://cfnz.forumotion.net/nutrition-logs-f23/nicolettes-nutrition-log-t667.htm Nicolette . Nutrition Logs Mon, 02 Nov 2009 07:30:41 GMT http://cfnz.forumotion.net/nutrition-logs-f23/nicolettes-nutrition-log-t667.htm#5097 http://cfnz.forumotion.net/nutrition-logs-f23/nicolettes-nutrition-log-t667.htm http://cfnz.forumotion.net/workout-logs-f22/nicolettes-work-out-log-t702.htm Nicolette . Workout Logs Fri, 13 Nov 2009 07:25:59 GMT http://cfnz.forumotion.net/workout-logs-f22/nicolettes-work-out-log-t702.htm#5753 http://cfnz.forumotion.net/workout-logs-f22/nicolettes-work-out-log-t702.htm http://cfnz.forumotion.net/events-groups-and-activities-f10/the-next-primal-wod-sunday-29-nov-cancelled-out-of-town-t716.htm mike mcmillan Time;
Venue;
WOD; ]]> Events, Groups and Activities Tue, 24 Nov 2009 04:18:44 GMT http://cfnz.forumotion.net/events-groups-and-activities-f10/the-next-primal-wod-sunday-29-nov-cancelled-out-of-town-t716.htm#6327 http://cfnz.forumotion.net/events-groups-and-activities-f10/the-next-primal-wod-sunday-29-nov-cancelled-out-of-town-t716.htm http://cfnz.forumotion.net/nutrition-logs-f20/leanne-nutrition-t647.htm LeanneH 4 days nutrition ~ from tuesday to friday FRIDAY pre w/o ~ smoothie (1/2 sm banana, 2 scoops protein, 1/2 c water, t flaxoil + l.s.a) post w/o ~ 1/2 orange handful of almonds and brazil nuts(organic) S ~ small slice of smoked raw salmon L~ chicken, rocket salad with raw gratedbeet, feta cheese, 1 sundried tomato, drizzle balsmic vinegar, 3x fish oils long black S~(post workout)small handful of F, N & S mix with bite of banana D~ flounder with roasted veg (beetrot, garlic, ... Nutrition Logs Fri, 30 Oct 2009 09:17:51 GMT http://cfnz.forumotion.net/nutrition-logs-f20/leanne-nutrition-t647.htm#4932 http://cfnz.forumotion.net/nutrition-logs-f20/leanne-nutrition-t647.htm http://cfnz.forumotion.net/workout-logs-f22/craig-l-s-spring-clean-workout-log-t579.htm Craig L Mon - 26th Oct Workout Grace - 30 Power Clean and Jerks (60 Kg) This was my first time doing Grace and I have to say I was a bit intimidated. Went balls to the wall right from the start and did the first 10 reps in about 30 secs then slowed right down. Time was 3:48. Ok I guess for my first Grace. Definitely want a sub 3:30 at the end of the 8 weeks. 400m run 30 DB Cleans(8kgs) 20 Pull Ups(GB) 30 Box Jumps(40cm) 20 Burpees(knees) 400m run Ugh I found this tough. ... Workout Logs Tue, 27 Oct 2009 03:23:27 GMT http://cfnz.forumotion.net/workout-logs-f22/craig-l-s-spring-clean-workout-log-t579.htm#4692 http://cfnz.forumotion.net/workout-logs-f22/craig-l-s-spring-clean-workout-log-t579.htm http://cfnz.forumotion.net/nutrition-logs-f20/lorraine-s-spring-clean-nutrition-t630.htm Lorraine B Tuesday B- 1c Berries, 1c Pears, yogurt S- Apple, handful nuts L -Herbslaw, grilled chicken, egg, tomato, feta S- small tin tuna, little herbslaw mixed in, handful nuts D - Mince and vege Wednesday B- Blueberries, yogurt, 2s protein S- 2x carrots and hummus, nuts L- Mince and vege with herbslaw S-1/2 Apple, nuts D- Fish Curry with Kumura Thursday B- Berries, Banana, yog, 1s protein S- nuts, apple L- Mince and vege (lasto of it..phew) S- Banana D- Corned ... Nutrition Logs Thu, 29 Oct 2009 03:47:44 GMT http://cfnz.forumotion.net/nutrition-logs-f20/lorraine-s-spring-clean-nutrition-t630.htm#4831 http://cfnz.forumotion.net/nutrition-logs-f20/lorraine-s-spring-clean-nutrition-t630.htm http://cfnz.forumotion.net/nutrition-logs-f26/rach-longson-s-spring-clean-nutrition-t588.htm Rach Longson B- Primal Mix plus natural yoghurt
S - Primal bar
L- Egg, Bacon, Tomato
S- Some tinned asparagus in the fridge!
D - Pork steak, stir fry veges
S - 4 pieces dark choc]]> Nutrition Logs Tue, 27 Oct 2009 08:01:20 GMT http://cfnz.forumotion.net/nutrition-logs-f26/rach-longson-s-spring-clean-nutrition-t588.htm#4702 http://cfnz.forumotion.net/nutrition-logs-f26/rach-longson-s-spring-clean-nutrition-t588.htm http://cfnz.forumotion.net/nutrition-logs-f20/geoffrey-s-food-tribulations-t656.htm gmickleson OK, my next eight weeks is going to be about subtracting the "bad to not-so-good" before we substitute it with the "better". I am now in agreement with the authors of "Skinny Bitch in the Kitch" where they declare "Sugar is the Devil and soda (fizzy) is liquid Satan" Also "Sweet Poison" (the book) gives a plausible explanation for increasing obesity due to too much fructose in our diet. (not to mention the High Fructose Corn Syrup ... Nutrition Logs Sun, 01 Nov 2009 06:39:40 GMT http://cfnz.forumotion.net/nutrition-logs-f20/geoffrey-s-food-tribulations-t656.htm#4997 http://cfnz.forumotion.net/nutrition-logs-f20/geoffrey-s-food-tribulations-t656.htm http://cfnz.forumotion.net/workout-logs-f19/luuks-spring-clean-challenge-workout-logs-t598.htm luuk As I am on the last supposedly easy week for the Auckland Marathon.
I got my wish...]]> Workout Logs Tue, 27 Oct 2009 10:37:49 GMT http://cfnz.forumotion.net/workout-logs-f19/luuks-spring-clean-challenge-workout-logs-t598.htm#4719 http://cfnz.forumotion.net/workout-logs-f19/luuks-spring-clean-challenge-workout-logs-t598.htm http://cfnz.forumotion.net/nutrition-logs-f26/michael-g-s-nutrition-log-t645.htm Michael G Tuesday 27/10/09 B- 4egg Omelette w/ 60g chicken breast. 1tsp each of pine nuts, pumpkin seeds, sunflower seeds. seasoned with pepper and oregano. S- 1 Apple L- Salad w/ 80g chicken breast, mesculin salad greens, 1 med red onion(cooked in olive oil, capers and white wine vinegar), 4 mushrooms, 3 tsp cottage cheese. D- 110g Grilled Steak w/ salad, dressing (garlic, lemon juice, olive oil, oregano). Wednesday 28/10/09 B- 4egg Omelette w/ 60g chicken breast. 1tsp each of pine nuts, ... Nutrition Logs Fri, 30 Oct 2009 08:12:41 GMT http://cfnz.forumotion.net/nutrition-logs-f26/michael-g-s-nutrition-log-t645.htm#4923 http://cfnz.forumotion.net/nutrition-logs-f26/michael-g-s-nutrition-log-t645.htm http://cfnz.forumotion.net/nutrition-logs-f26/chris-p-s-nutrition-log-t594.htm ChrisP Week One: Tuesday 27th October So, I completely forgot that the spring clean started today... B - toasted cheese sandwich, a donut and a can of coke zero L - spinach and feta pastry D - salmon, kumara and salad. Wednesday 28th October B - two eggs on toast L - tuna on toast S - rice crackers and hummus D - stir fry with pork and tons of vegetables Thursday 29th October B - two eggs on one piece of toast L - weird seafood sushi mix thing - ... Nutrition Logs Tue, 27 Oct 2009 08:48:02 GMT http://cfnz.forumotion.net/nutrition-logs-f26/chris-p-s-nutrition-log-t594.htm#4712 http://cfnz.forumotion.net/nutrition-logs-f26/chris-p-s-nutrition-log-t594.htm http://cfnz.forumotion.net/workout-logs-f25/amanda-s-workout-log-t582.htm Amanda Ok, currently my work-outs are pretty lame; at least until i next see my cardiologist - 2 weeks, a days exercise consists of some sort of low intensity activity - walking, cycling, swimming, occassionaly running (think more old man shuffle - not to be rude to old men shuffling ) if i can keep my heart rate low enough. I do this type of exercise because i have too and in a day it would range from 1-3hrs total. So i'm not going to post these on here, just know i will be doing it Skill ... Workout Logs Tue, 27 Oct 2009 04:40:11 GMT http://cfnz.forumotion.net/workout-logs-f25/amanda-s-workout-log-t582.htm#4695 http://cfnz.forumotion.net/workout-logs-f25/amanda-s-workout-log-t582.htm http://cfnz.forumotion.net/nutrition-logs-f20/gretch-eats-great-food-t700.htm gretchen So for the challenge I'm breaking up with dairy...this is going to be tough - as am dairy fan number one! Alcohol you are also only getting a few minimal invites so pack your bags and shove off Mr Booze. Thursday 12th Nov. B - smoothie made with protein powder, mango, pineapple, banana & water S - handful grapes and cashews/nuts and a long black (the first one I have ever had...pretty good) L - rocket, 1/4 avo, alfalfa, mung beans, red capsicum, pink salmon, balsamic and olive ... Nutrition Logs Thu, 12 Nov 2009 06:10:36 GMT http://cfnz.forumotion.net/nutrition-logs-f20/gretch-eats-great-food-t700.htm#5687 http://cfnz.forumotion.net/nutrition-logs-f20/gretch-eats-great-food-t700.htm http://cfnz.forumotion.net/nutrition-logs-f26/dan-s-s-nutrition-log-t606.htm Dan
Looks like others intend to log their food daily, which might be a good idea to keep strict and accountable.]]> Nutrition Logs Wed, 28 Oct 2009 00:16:58 GMT http://cfnz.forumotion.net/nutrition-logs-f26/dan-s-s-nutrition-log-t606.htm#4736 http://cfnz.forumotion.net/nutrition-logs-f26/dan-s-s-nutrition-log-t606.htm http://cfnz.forumotion.net/nutrition-logs-f26/miki-food-log-t642.htm Miki Monday 26 Oct. B- Omlette: 2 eggs, feta, 1/4 avo and sunflower seeds L- Chick Salad: Chicken, lettuce, mango, blue cheese, cucumber S- Ham and 1/4 avo, 2 handfuls of almonds D- Chicken Salad: Lettuce capsicum, dried crnberries. sunflower seeds, almonds, 1/4 avo and chicken breast Tuesday 27 Oct B- Omlette: 2 eggs, feta, 1/4 avo and sunflower seeds L- Chicken Salad: Lettuce capsicum, dried crnberries. sunflower seeds, almonds, 1/4 avo and chicken breast S- Ham and 1/4 avo, 2 ... Nutrition Logs Fri, 30 Oct 2009 04:09:46 GMT http://cfnz.forumotion.net/nutrition-logs-f26/miki-food-log-t642.htm#4911 http://cfnz.forumotion.net/nutrition-logs-f26/miki-food-log-t642.htm http://cfnz.forumotion.net/nutrition-logs-f26/kirstine-s-nutrition-log-t573.htm Kirstine Jancys Week 1- Day 1 Tues 27 Oct Breakfast Primal fruit & nuts, 1/2 peach with a splash natural juices, 1 T piako passionfruit yoghurt 1 t fish oil Snack Protein shake with 20oz milk & 1/2 banana small handful nuts Lunch chicken salad- lettuce, avo, red onion, tomatoe, cucumber, small chicken breast drizzled with Chez Nigel vinagrette Snack 3 T hummus with baby carrots & grapes Dinner 1/3 share Frittata- eggs, 100% beef sausages, pumpkin, onions, broccoli, ... Nutrition Logs Tue, 27 Oct 2009 00:08:27 GMT http://cfnz.forumotion.net/nutrition-logs-f26/kirstine-s-nutrition-log-t573.htm#4681 http://cfnz.forumotion.net/nutrition-logs-f26/kirstine-s-nutrition-log-t573.htm http://cfnz.forumotion.net/nutrition-logs-f26/tim-harper-s-nutrition-log-t705.htm Tim Harper Friday November 13 Breakfast Three egg omelette with handful of red peppers, tomatoes, some feta and basil 1x long black Morning tea 1x long black 3x peppermint lollies Lunch Green salad with smoked chicken breast, cashews, strawberries, brie and wee bit of honey mustard dressing Miso soup Afternoon Tea Big handful of salted cashews Dinner Courgette, Yellow Pepper, Red Pepper, Orange Pepper, Tomatoes, Bacon and Two Sausages (all cooked on BBQ) Steamed ... Nutrition Logs Fri, 13 Nov 2009 10:07:39 GMT http://cfnz.forumotion.net/nutrition-logs-f26/tim-harper-s-nutrition-log-t705.htm#5763 http://cfnz.forumotion.net/nutrition-logs-f26/tim-harper-s-nutrition-log-t705.htm http://cfnz.forumotion.net/recipes-for-health-and-performance-f9/primal-coconut-blueberry-strawberry-muffins-t715.htm LarissaB Primal Coconut Blueberry Strawberry Muffins ½ cup coconut flour ½ tsp baking soda 1/3 cup unsweetened shredded coconut few shakes of salt 4 eggs 1/3 cup coconut milk (not light) 1 tbsp vanilla extract 2 medium bananas, mashed 1 cup (or more) blueberries strawberries flaked coconut for sprinkling, if desired Mix coconut flour, baking soda, shredded coconut and salt in a large bowl, set aside. Beat eggs in a separate bowl and add mix in the coconut milk, vanilla extract, ... Recipes for Health and Performance Mon, 23 Nov 2009 22:57:26 GMT http://cfnz.forumotion.net/recipes-for-health-and-performance-f9/primal-coconut-blueberry-strawberry-muffins-t715.htm#6305 http://cfnz.forumotion.net/recipes-for-health-and-performance-f9/primal-coconut-blueberry-strawberry-muffins-t715.htm http://cfnz.forumotion.net/nutrition-logs-f26/patrick-s-nutrition-log-t574.htm patrickh
Breakfast
Protein shake. 4 scoops protein (54g protein), banana, handful berries, 200ml milk, spoon cottage cheese, 1/2 spoon peanut butter. 1/4tsp honey.
12 Fishoils.

Snack
Primal biscuit. Can tuna

Lunch
2 poached eggs, 6 rashers bacon, stirfried leftover veggies - kumara, carrots, broccoli. Extra olive oil in cooking bacon and veggies.]]> Nutrition Logs Tue, 27 Oct 2009 00:14:15 GMT http://cfnz.forumotion.net/nutrition-logs-f26/patrick-s-nutrition-log-t574.htm#4683 http://cfnz.forumotion.net/nutrition-logs-f26/patrick-s-nutrition-log-t574.htm http://cfnz.forumotion.net/nutrition-logs-f26/amanda-s-nutrition-log-t583.htm Amanda Wednesday 28.10.09 Meal 1: 3 eggs; 30g roast chicken; 6 macadamia nuts; green tea Meal 2: Protein ball/bar/any shape desirable - .5 serve protein powder + 1Tbsp almond butter + 1Tbsp ground almond + small amount H20 to mix it all together; 4 caps fish oil Meal 3: Roast chicken (90g); asparagus (100g); 5 macadamias; 4 caps fish oil; green tea Meal 4: Roast chicken (90g); broccoli (60g); 5 macadamias; 4 caps fish oil; 2x green tea Nutrition Logs Tue, 27 Oct 2009 04:41:30 GMT http://cfnz.forumotion.net/nutrition-logs-f26/amanda-s-nutrition-log-t583.htm#4696 http://cfnz.forumotion.net/nutrition-logs-f26/amanda-s-nutrition-log-t583.htm http://cfnz.forumotion.net/anything-but-crossfit-f8/biltong-the-original-south-african-nom-t709.htm Daniel
It'll be about $55 a kilo but I'll confirm this once I find out how much we all want - the more we get, the cheaper it'll be so jump on the bandwagon!


Danimal - exclusive purveyor of South African noms.]]> Anything BUT CrossFit Sun, 15 Nov 2009 23:56:58 GMT http://cfnz.forumotion.net/anything-but-crossfit-f8/biltong-the-original-south-african-nom-t709.htm#5875 http://cfnz.forumotion.net/anything-but-crossfit-f8/biltong-the-original-south-african-nom-t709.htm http://cfnz.forumotion.net/workout-logs-f19/gretch-goes-all-spring-t699.htm gretchen Thursday - 12th Nov Well after a two week rest I trotted along to the AM park and felt the impact of every daiquiri as I worked out - when I stayed down on the burpees and took a nap I really wasn't sure I could get back up...one of the real bonuses of my holiday was the massages everyday that sees my back now in the best form it has been in a VERY long time. 20 Pull-ups (subbed for swing rows) 30 Squats 20 Burpees 30 Box Jumps 1600m run 30 Box Jumps 20 Burpees of doom 30 ... Workout Logs Thu, 12 Nov 2009 02:50:12 GMT http://cfnz.forumotion.net/workout-logs-f19/gretch-goes-all-spring-t699.htm#5683 http://cfnz.forumotion.net/workout-logs-f19/gretch-goes-all-spring-t699.htm http://cfnz.forumotion.net/nutrition-logs-f23/larissa-s-nutrition-log-t631.htm LarissaB Monday 26th October B- Scrambled Eggs w milk (4 Eggs) Cup of Tea S-4 Prunes Water D-Prawns, Chicken Kebabs, Peas and Carrots S- tsp Peanut Butter 2 Prunes Tuesday 27th October B-Apricots and Muesli S-Primal Bar Cup of Tea L-Tin of Salmon Tomatoes S-small handful of cashews and cranberrys D-Chicken, Carrots, Peas and Kumara Cup of Fruit Tea S-Smoothie, Taz's Recipe Modified - Coconut Cream, Pears, Berries and Protein Powder - So good. Wednesday 28th ... Nutrition Logs Thu, 29 Oct 2009 03:50:41 GMT http://cfnz.forumotion.net/nutrition-logs-f23/larissa-s-nutrition-log-t631.htm#4832 http://cfnz.forumotion.net/nutrition-logs-f23/larissa-s-nutrition-log-t631.htm http://cfnz.forumotion.net/workout-logs-f25/patrick-s-workout-log-t572.htm patrickh Week 1 - Workout 1 Tuesday 27 October First day back after a week off sick. Really felt that week off post workout, my legs couldnt really carry me. Fun though, I suddenly remembered why we do Crossfit. The week off was possibly good to get perspective on the health and fitness aspect of my life. "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, ... Workout Logs Tue, 27 Oct 2009 00:07:52 GMT http://cfnz.forumotion.net/workout-logs-f25/patrick-s-workout-log-t572.htm#4680 http://cfnz.forumotion.net/workout-logs-f25/patrick-s-workout-log-t572.htm http://cfnz.forumotion.net/workout-logs-f25/rach-longson-s-spring-clean-workouts-t581.htm Rach Longson
'Grace'
30 reps clean & jerk (60/40) 22kg
2:40

Spring Challenge Benchmark Workout
400m run
30 DB hang cleans (10/8kg) 6kg
20 pullups (BB)
30 box jumps (40)
20 burpees (knees)
400m run
11:52

Pretty happy with that time, would like to sub 11min next time round! Tough after doing "Grace"]]> Workout Logs Tue, 27 Oct 2009 04:33:46 GMT http://cfnz.forumotion.net/workout-logs-f25/rach-longson-s-spring-clean-workouts-t581.htm#4694 http://cfnz.forumotion.net/workout-logs-f25/rach-longson-s-spring-clean-workouts-t581.htm http://cfnz.forumotion.net/workout-logs-f25/kirstine-s-workout-log-t571.htm Kirstine Jancys Week 1- Workout 1 Tues 27 Oct 'Grace' 30 reps clean & jerk (60/40) 22kg 4:05 Spring Challenge Benchmark Workout 400m run row 30 DB hang cleans (10/8kg) 6kg 20 pullups (BB) 30 box jumps (50/40) √ 20 burpees (knees) 400m run row 12:42 On reflection I am pleased with my Grace performance although didn't think it at the time.. Referred back to my log & I last did Grace on 15 June with a time of 4:35. So managed to knock 30secs off. Subbed running ... Workout Logs Mon, 26 Oct 2009 23:58:40 GMT http://cfnz.forumotion.net/workout-logs-f25/kirstine-s-workout-log-t571.htm#4678 http://cfnz.forumotion.net/workout-logs-f25/kirstine-s-workout-log-t571.htm http://cfnz.forumotion.net/workout-logs-f22/chris-workout-log-spring-challenge-t580.htm Chris Park Tuesday 27 October 2009 "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Pullups: 78? Pushups: ? Situps: 96 Squats: 128 Gotta love these workouts.....The pullups in 10's (till the last 2 rounds). Discounted 4 pullups ... Workout Logs Tue, 27 Oct 2009 04:25:40 GMT http://cfnz.forumotion.net/workout-logs-f22/chris-workout-log-spring-challenge-t580.htm#4693 http://cfnz.forumotion.net/workout-logs-f22/chris-workout-log-spring-challenge-t580.htm http://cfnz.forumotion.net/workout-logs-f25/dan-s-s-workout-log-t575.htm Dan Tuesday 27 October "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Pullups: 19 - tried kipping pullups, but was super-sh!t this morning. Hands hurt, were sliding on the bar, and I was just weak. Couldn't get any rhythm, or string a series ... Workout Logs Tue, 27 Oct 2009 00:51:05 GMT http://cfnz.forumotion.net/workout-logs-f25/dan-s-s-workout-log-t575.htm#4688 http://cfnz.forumotion.net/workout-logs-f25/dan-s-s-workout-log-t575.htm http://cfnz.forumotion.net/workout-logs-f1/imti-s-workout-log-t530.htm Imtiaz Hey peeps! I don't get to come down to CF as much but like the idea of recording sessions on here so will start from today Monday 3 Aug 09 Strength: OH Squats 3 x 3 Did not go ahead with these after my warm-up due to right hip pain that's been troubling me during squats recently. Frustrating because I was feeling good and I'm sure that if not for the hip issue I would've managed a good load. Off to see Muscle Therapy on Wed morning Metcon, CF Football: 5 rounds of 6 ... Workout Logs Mon, 03 Aug 2009 01:31:14 GMT http://cfnz.forumotion.net/workout-logs-f1/imti-s-workout-log-t530.htm#3489 http://cfnz.forumotion.net/workout-logs-f1/imti-s-workout-log-t530.htm http://cfnz.forumotion.net/workout-logs-f19/marie-s-workout-log-t592.htm Marie Tuesday 27 October CF Park 32 tabata rounds of: Ring rows (78) Pushups (52 – knees) Situps (99) Squats (123) Still need to work on making sure my weight is on my heels in the squats. Only just missed out getting to 100 for situps. Indoor netball - lost by 5 goals (35-30) but we played really well against a team that was much better than us. Downside was that I managed to roll my "good" ankle, not badly though so should be ok for the baseline challenge tomorrow. Workout Logs Tue, 27 Oct 2009 08:26:37 GMT http://cfnz.forumotion.net/workout-logs-f19/marie-s-workout-log-t592.htm#4709 http://cfnz.forumotion.net/workout-logs-f19/marie-s-workout-log-t592.htm http://cfnz.forumotion.net/nutrition-logs-f20/ben-s-food-log-t607.htm benharper
Breakfast: 3 eggs, banana, pear, glass of water
Morning tea: long black coffee, almonds
Lunch: caesar salad, fruit salad, water
Dinner: chicken breast 200g, chorizo sausage 100g, brown rice, green beans]]> Nutrition Logs Wed, 28 Oct 2009 01:44:33 GMT http://cfnz.forumotion.net/nutrition-logs-f20/ben-s-food-log-t607.htm#4743 http://cfnz.forumotion.net/nutrition-logs-f20/ben-s-food-log-t607.htm http://cfnz.forumotion.net/workout-logs-f19/ben-s-workout-log-t608.htm benharper Day 1 GRACE Weight: 45kg Time: 3:17 I should have done more weight... Was still intense but could have done more. BASELINE 400 metre run 30 hang cleans 10kg 20 pullups: 9 band, 11 ring rows 30 box jumps 40cm 20 burpies 400 metre run Time: 11:27 I HATE BURPIES. This hurt real bad, loved it though... Cant wait to do it again and smash it up! Boom. Workout Logs Wed, 28 Oct 2009 01:54:09 GMT http://cfnz.forumotion.net/workout-logs-f19/ben-s-workout-log-t608.htm#4745 http://cfnz.forumotion.net/workout-logs-f19/ben-s-workout-log-t608.htm http://cfnz.forumotion.net/nutrition-logs-f20/dc-s-spring-clean-diet-log-t617.htm Dave Carran Tuesday 27th October B - Kaz's Delish Gourmet chunky fruit/nut muesli w/ 1 scoop protein powder, mixed berries and natural yoghurt. Mmmm! S - Vanilla Protein Shake with mixed berries and coconut cream S - Flat White L Subway Italian BMT Foot Long - convenient, fast option on a busy first day back. Last fast food choice for 8 weeks hopefully. Famous last words??? S Flat White + 3 x Dark Ghana chocolate D Left over Chicken Tikka Masala w/ small portion white ... Nutrition Logs Wed, 28 Oct 2009 09:22:50 GMT http://cfnz.forumotion.net/nutrition-logs-f20/dc-s-spring-clean-diet-log-t617.htm#4772 http://cfnz.forumotion.net/nutrition-logs-f20/dc-s-spring-clean-diet-log-t617.htm http://cfnz.forumotion.net/q-a-f24/team-america-get-together-t697.htm Louise Foley ]]> Q + A Wed, 11 Nov 2009 23:22:39 GMT http://cfnz.forumotion.net/q-a-f24/team-america-get-together-t697.htm#5667 http://cfnz.forumotion.net/q-a-f24/team-america-get-together-t697.htm