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Oct 29

Thursday Thoughts - Attention to detail!

Posted by Crossfit Maroochydore

We have 2 Vlogs that we will be putting up each week!

Technique Tuesday and Thursday Thoughts!

This is the First Thursday thoughts Vlog, send us an email or comment with any questions!

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Nov 16

Kerrianne's Weight Loss Journey

Posted by Crossfit Maroochydore

Congrats to this legend! Kerrianne lost 5kg and 4% body fat during the New You 6 week challenge. Her goal during the challenge was to create better lifestyle habits and to get fitter. Which she definitely did! Kerrianne has continued on with her hard work and consistency after the challenge and continues to see amazing results! During the challenge we team up with inbody body composition scans who ran their own challenge which Kerrianne won, being awarded the $1000 prize! A great reward for a great person! Well done, we are super proud of you!

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Jul 05

No Bake Workout Bar

Posted by Crossfit Maroochydore

No-Bake Workout Bars

Yields: 12 bars | Serving size: 1 bar | Calories: 333 | Total Fat: 18 g | Saturated Fats: 6 g | Trans Fats: 0 g | Cholesterol: 1 mg | Sodium: 14 mg | Carbohydrates: 37 g | Dietary fiber: 5 g | Sugars: 19 g | Protein: 14 g | SmartPoints: 13 |

Ingredients

  • 2 cups rolled oats
  • 1/2 cup protein powder (Clean Protein Powder was used in this recipe)
  • 1/2 cup mini chocolate chips (Enjoy Life was used in this recipe)
  • 1/2 cup chia seeds or ground flax seeds
  • 1/2 cup raisins
  • 1 cup natural peanut butter
  • 1/2 cup lite coconut milk, (more or less as needed to reach desired consistency)
  • 1/4 cup honey (raw honey if possible)

Directions

In a blender, pulse 1 1/2 cups of the oats until a flour like consistency. In a large bowl, toss to combine oat flour, remaining 1/2 cup oats, protein powder, chocolate chips, chia or flax seeds, and raisins.

Stir together in a medium bowl the coconut milk, peanut butter, and honey. Pour peanut butter mixture over oat mixture and stir until thoroughly incorporated.

Spread mixture into a 9 x 9-Inch square pan or an 11 x 7-inch pan. Press mixture down and cover with a lid or foil and refrigerate overnight, or until they harden some. Slice into 12 bars and keep stored in the refrigerator.

Recipe courtesy of Ms Skinny 

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Apr 04

Member of the month - Stacey Jopson

Posted by Crossfit Maroochydore


March athlete of the month - Stacey Jopson.

What a great morning hitting a partner workout we are excited to announce that Stace has been awarded athlete of the month for March,

Coach Brad nominated Stacey for as the athlete for March he said

"The force is strong in the Jopson bloodline.. Stacey has been crushing her workouts during the month of March! She does whatever the coaches ask of her without question, puts in a lot of extra work outside of class times and has been training with the intensity of a cat 5 cyclone!"

Well done Stace keep up the great work!!

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Apr 04

Autumn Glow Salad with Lemon Dressing

Posted by Crossfit Maroochydore

For the Salad
  • 1 cup freekeh or other grain (quinoa, bulgur, etc.)
  • 1 head cauliflower
  • 2 sweet potatoes
  • 1 tablespoon olive oil
  • a sprinkle of dried spices that you like, or a few sprigs of thyme, rosemary, etc.
  • 1 large apple
For the Lemon Dressing
  • 1 bunch parsley (about 1 cup), minced
  • 1 small clove garlic, minced
  • ⅔ cup olive oil
  • juice of one lemon (more to taste)
  • 1 teaspoon agave (optional)
  • ½ teaspoon salt
  • pepper to taste

INSTRUCTIONS
  1. Rinse the grains and place in a rice cooker with the appropriate amount of broth or water (refer to package directions - it depends on the grain). Set on the white rice setting and prep the other stuff while it cooks.
  2. Preheat the oven to 425 degrees. Chop the cauliflower into small florets. Peel and chop the sweet potatoes. Place on a baking sheet and drizzle with oil. Sprinkle with salt and pepper and add a few sprigs of thyme or other dried spices if you have some that you like. Roast for 20 minutes, stir, and roast for another 10-15 minutes. When they are golden brown and soft, remove from oven and set aside.
  3. While the veggies are roasting, combine all dressing ingredients in a jar with a tight lid and shake to combine. Chop the apple and set aside.
  4. When the grains and vegetables are done, toss everything together. This can be done when everything is hot or when it's cooled, although the texture will be different (heavier) when hot. Store leftovers separately (salad and dressing) if possible.
NOTES
Serves 6 as a meal or 8-10 as a side.

If you want some crunch, add a few handfuls of chopped nuts like cashews or pecans.

Nutrition facts are for 6 servings.


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Mar 07

Healthy Easter eggs

Posted by Crossfit Maroochydore

Brown rice crispy treat easter eggs
 
Makes 18 Easter Eggs
Author: 
Recipe type: Dessert
Cuisine: Vegan
Serves: 18
Ingredients
  • ⅔ cup brown rice syrup
  • ¼ cup all-natural creamy peanut butter
  • 1 tablespoon coconut oil
  • ½ teaspoon vanilla extract
  • 4 cups crispy brown rice cereal
  • all-natural cooking spray
  • ½ cup enjoy life dark chocolate chips
  • naturally dyed sprinkles
Instructions


  1. Line a baking sheet with parchment paper and set aside.
  2. In a medium sauce pan over very low heat, melt together brown rice syrup, peanut butter, coconut oil and vanilla extract until creamy and pourable.
  3. In a large bowl add brown rice cereal and pour in brown rice and peanut butter mixture. Stir until well combined.
  4. Spray a small plastic easter egg with all-natural cooking spray. Scoop mixture into easter egg and close firmly, molding rice crispy treats into an egg shape. Place on parchment paper and store in a cool area to harden. Let set for at least an hour.
  5. Once eggs are hardened, melt chocolate in a double boiler. Dip rice crispy eggs into chocolate and return to parchment paper. Add sprinkles and let chocolate set.
  6. Enjoy!

Recipe courtesy of 
http://www.beginwithinnutrition.com/
Nutrition Information
Serving size: 1 egg Calories: 115 Fat: 5 Carbohydrates: 17 Sugar: 9 Fiber: 1 Protein: 2

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Feb 02

Fusion Weightlifting Club First Official Competition

Posted by Crossfit Maroochydore

Fusion Weightlifting is holding its first official Weightlifting Competition this Saturday 6th February starting at 8am!...

Posted by Fusion Sports and Performance on Saturday, 30 January 2016

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