Thursday 16th January 2014

A. Push Jerk

  • 3-3-3-3-3
  • Every 2nd Minute

 

B. Death by 10m  

  • Starting at 5min/reps

 

salmon patties

 

Sweet Potato & Salmon Patties
Peel and chop 1 medium sweet potato and place in glad wrap covered bowl with some water in microwave. Steam until soft. 
When cooler, mash sweet potato with fork. 
Add 400g tin of salmon (remove spine & vertebrae – this is the gross bit) but the small bones will be fine. 
Add 1 egg and any spices you wish (I added chives & pepper) and mix well.
Heat coconut or olive oil in non stick pan on medium heat. 
Shape into patties and cook for 3-4 mins on each side. 
Served here with a salsa of avocado, cherry tomato, red onion, olive oil, pepper & basil. 
Really easy to make & good for lunches.

Comments

  1. 6am
    Brett; 60, 60, 70, 70 ,70 / 13+13
    Cass; 42.5kg / 12+11
    Lachie; 60, 70, 80, 75, 75 / 17
    Ash; 30kg / 16+16
    Teisha; 25kg / 15 + 14
    Tony; 55kg/ 16+14
    Brig;45, 47.5, 50 / 17
    Hope; 40, 45, 45, 47.5, 47.5 / 18 + 13
    Kate S; 45, 45, 47.5, 47.5, 50/ 14+14
    Liz; 32kg / 17
    Peet; 60, 60 , 70, 70, 70 / 18+15
    Paul M; 55kg / 16+16

  2. 9.30am
    Suzanne – 3 + 1 MBC (4)
    Chels – 4 + 150m Rx
    Susan – 2 + 7 BJ

    Abbey – 17 + 15

    5pm
    Jess – 25, 29 / 15
    Lauren – 25, 29 / 16
    Az – 70 / 16
    Glen – 45 50 / 17 + 17
    Megs – 35 37.5 40 / 15 + 13
    Lloyd – 50 55 60 65 70 / 13
    Drew – 60 70 / 15 + 14
    Marshy – 50 55 60 65 / 19 + 18
    Jody – 30 35 37.5 40 / 18

    5.30pm
    Kate Spence – 32.5 (clan) / 15 + 15
    Rach B – 35 / 18
    Bec – 47.5 50 52.5 / 19 + 18
    Tyler – 60 65 68 / 17 + 17
    Karis – 40 43 45 / 15 + 15
    Nath – 47.5 50 52.5 / 16 + 15

    6pm
    Matt – 40 50 / 19.15
    Leigh – 70 72.5 75 / 17 + 17
    Chrissy – 30 35 / 13 + 11

    6.30pm
    David – 70 72.5 75 / 19 + 17
    Liv – 30 32.5 35 / 16 + 16
    Tassie – 60 50 / 19 + 19
    Kat C – 30 35 45 / 16 + 16

    Foundations (10 to 1 – Wall Balls & Burpees)
    Peter 9.18 (5)
    Pete 8.15 Rx
    Brett – 7.35 (6)
    Adella – 10.24 (4)
    Kirei – 6.34 (5)
    Rob – 8.30 (7)
    Luke – 6.48 (7)
    Chadd – 9.35 (7)
    Maree – 9.27 (3)
    Sam – 10.10 (3)
    Angie – 10.07 (4)
    Adrian – 10.49 (5)

  3. 70kg / 16

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