PR Week

Kids Speed & Agility Summer Program ended in a great success today with a fantastic water balloon fight. Thanks to all the kids who attended!


Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Congratulations to the following Clients who had PR’s on their deadlifts this week.

Jodie – 185lbs

Mike G. – 335lbs

Mike F. – 430lbs

Trevor – 385lbs

Matt – 405lbs

John – 265lbs

Kelly – 165lbs (first DL ever)

Bri – 225 lbs

Kindel – 245lbs

Jody – 185lbs

Alex – 135lbs

PALEO RECIPE (I did promise didn’t I)

Chocolate Macaroons
3 large egg whites
1/3 cup honey *
3 tbs cocoa powder
¾ cup chopped walnuts
1½ shredded coconut
1/3 cup almond meal

Pre-heat oven to 350 degrees. Place egg whites in a bowl and beat using
an electric beater until stiff peaks form. Fold in honey, cocoa powder, walnuts,
coconut and almond meal until just combined to minimise the handling of the

Spoon 1-2 tbs of mixture per macaroon into onto an oven proof tray lined with
baking paper. Bake in oven for 15 minutes for medium sized macaroons, or 18 minutes for larger
size macaroons, or until light brown in color. Cool before serving.

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