Hope everyone had a good Xmas and New Year and are raring to get back into it again in 2011. Everything is back to normal as of Monday the 3rd Jan with a big few months planned.

Our BOOT CAMPS crank up again on the 10th Jan with the format changed slightly and the threat of alternate training venues being realised. Don't worry though all new training venue's are close to the original ones and will provide that variation and bit extra to the training.

February is the next IN HOUSE COMP which from initial responses promises to be an interesting event. I am looking forward to our second In HOUSE COMP and encourage all to have a go and experience the competition and chance to be the REX Best. Remember even if you aren't chasing the title the day is a great chance for all of us to get together and have some fun and a few laughs as well as smash out a few WODS.

March or thereabouts will be the chance for those keen to have a go at the online qualifier for CrossFit Games 2011. More to follow on this when details are released soon.

Remember also that we are looking at getting a crew to go over to the states for the games in July, so once more details are known we will start pushing this more for those keen.

Anyways, all trainers and staff at REX look forward to seeing you all back into it for 2011 and we welcome all those people not only knew to CrossFit, but to REX to continue with their training and look to achieving their fitness goals.

The date is set, Saturday February 12th, 2011 is the next REX In house Comp. This is the ideal opportunity for all of you who have been training so hard over the last year to have a crack at being the 'TOP DAWG.'

Will ROBBO and FI hold onto the top position, or will GLYNNY seize the moment and take the male title.....and what about the 'G' man, Scotty and Michael to name a few who are definite contender's.

As for the females, there a few dark horses..... DBJ, Sheree, Sue, jane, Lou, Oleisha to name a few, but we also have our newer CrossFitters, Leah and Pip, who will be up there.

Personally I think it will take a lot to knock off the current female TOP DAWG, no matter what the WOD, but we will see!!!!!!

LOCK the date in guys, keep up the hard training over XMAS / New Year and set yourself for three WODS to be run over the course of the morning at REX.

Whether you are competing or spectating make sure you lock it in..

As you are aware REX will close over XMAS for a week or so, but we will be back on deck as of the 3rd Jan 11. BOOTCAMP also ends next Wednesday the 22nd December and doesn't start up again until the 10th Jan 11. If you are one of our Bootcampers and don't want to miss out over Xmas, get on down to the gym that week earlier to get yourself back into it.

In the New Year, we will be cranking up the training leading up to the online qualifier for the CrossFit 2011 Games. As most of you would have heard there are no Sectionals this year, but there will be an online qualifier that will be conducted most likely over a 6 week period. Depending on how you go with this, for those keen to have a crack, the Regionals will be the next step and that will continue on the same format as in previous years.

There will be more to follow on this shortly.....

Lastly and I have no idea who is was, thankyou for the nomination for Australian of the Year. I feel honoured to be nominated and thank who ever it was for considering me for such an award. Unfortunately I didn't progress through to the next stage, but with so many worthy receipents it was just an honour to be even considered. 

Chili

A great recipe to make extra of and have for left overs!

Ingredients

• 1 TBS coconut oil (i was out of cononut oil and used olive oil)
• 1 3/4 lbs mince 
• 1/2 onion, chopped
• 2 1/2 cups chopped celery
• 2 cloves garlic
• 1 12 oz jar salsa....of course you could make that fresh if you want
• 1 8 oz can of tomatoes
• 2 tsp cumin
• 2 tsp chili powder
• 2 tsp thyme leaves
• 2 tsp sea salt

Instructions

1. Sauté over medium heat the onions, celery and garlic until onions are translucent about 3 or 4 minutes.
2. Then you add the meat, cumin, thyme, and chili powder. S
3. tir while this cooks for about 5 to 6 minutes.
4. Then pour in the salsa, tomatoes and salt.
5. Add about a 1/4 cup of mild green chilis.
6. Let this simmer for at least an hour.
   

Paleo Sloppy Joes

Ingredients:
1 red bell pepper, diced
1 small sweet onion, diced
1 large carrot, peeled and diced
2 tbs olive oil
3 cloves garlic, minced
1 lb ground beef or turkey
1 tbs tapioca starch
1 15 oz can tomato sauce
1 6 oz can tomato paste
2 tbs honey
2 tbs lemon juice
1 tbs mustard
1/2 tsp dried thyme
1/8 tsp ground cloves
1/8 tsp cayenne pepper
1/2 tsp black pepper
1 tsp salt

Directions:
1.  In a bowl, combine tomato sauce, tomato paste, lemon juice, honey, and spices.
2.  In  a large skillet, heat olive oil over medium high heat.  Cook onion, carrot, and pepper until soft.  Add garlic and cook another minute.  Remove from pan and set aside.
3.  Brown the ground turkey or beef.  Sprinkle with tapioca starch.
3.  Add veggies back into the pan and then coat with the sauce from the bowl.
4.  Stir and reduce heat to low.  Simmer 10 minutes until thick.

Here are our more recent results, Enjoy :)

Benefits of the Paleo Diet Long Term benefits

Typical western foods are low in minerals, vitamins and soluble fibre but high in fat and salt.

There is much evidence indicating that some of these dietary factors are important causes of common western disorders like heart disease, stroke and diabetes.



These are rare or almost non-existent in populations who have not hanged their diets much since paleolithic times.

Only westernized civilisations suffer from ageing being accompanied by increased weight and blood pressure.

Cardiovascular disease, diabetes, osteoporosis, rickets and other common western diseases can probably to a large extent be prevented by diets resembling those of hunter-gatherers.

Even cancer rates seem to be much lower, probably due to the higher intake of fruits and vegetables.


Short term benefits

Thanks to the huge increase in vitamins and decrease in toxins, there are a few immediate short term benefits that can stem from the paleo diet:

Increased sexdrive
Increase of energy
Smoother skin
Weight loss
Stronger immune system
Quicker recovery from sickness

Paleo Meatballs... There ain't no such thing as too many meatballs...

Ingredients
250g mince
1tsp salt
1/3 cup almond meal
3 cups baby spinach
1tsp dijon mustard (optional)
25g tomato paste
2tbs sage
1 sweet potato, medium
Olive oil

Instructions

Preheat a fan-forced oven to 180o Celsius/350o Fahrenheit.

Place spinach in a bowl and cover with boiling water,leave for 2 minutes before draining as much liquid as possible from the spinach. Chop well.

Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.

Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper. Bake in the oven for 10-15 minutes, or until browned
and cooked through.

Meanwhile, heat enough oil in a frying pan for deep frying. Peel sweet potato then slice into ribbons using a vegetable peeler.

Place a small handful of sweet potato ribbons in frying pan and fry for 2-3 minutes, or until slightly browned.

Remove from frying pan and place on a plate lined with paper towel to drain. Repeat with remaining sweet potato.
To serve, place sweet sweet potato ribbons on a plate and top with meatballs.

Chicken and Egg Salad with Almond Satay Sauce

From the author of the paleo cookbooks.

Ingredients

2 eggs, boiled, cut into quarters
1 chicken breast, steamed and shredded
2 cups rocket leaves
1 carrot, diced
½ green capsicum, diced

Almond sauce
1 small white onion, grated
2 garlic cloves, crushed
1tbs oil
¼ cup almond butter
¼ cup coconut cream
1tbs soy sauce (optional)
Chilli flakes

Instructions

To make the almond sauce by placing the oil into a fry pan. Fry onion and garlic on low heat for 5 minutes or
until slightly browned.
Add almond butter, coconut cream and soy sauce, stir constantly until thickened. Remove from heat and stir
in a desired amount of chilli flakes. Leave to cool slightly and remove excess oil.
Place chicken, rocket, carrot and capsicum in a mixing bowl and combine well.
To serve, place rocket salad on a plate with egg quarters and spoon almond sauce on top.

Recipe Of The Week:

Lemon Meringue Pie

Ingredients

Lemon Filling
1 cup lemon juice
5tsp finely grated lemon rind
(approximately 4 lemons)
1/2 cup maple syrup
1/2 cup coconut milk
4tbs arrow root
5 egg yolks
Meringue
5 egg whites
2tbs maple syrup

Instructions

Preheat a fan-forced oven to 160o Celsius/325o
Fahrenheit.
Place lemon juice, lemon rind and maple syrup
in a medium size pan on low heat.
In a small bowl, combine coconut milk and
arrow root powder. Add to lemon juice
mixture, stirring consistently until simmering.
Beat egg yolks together in a small bowl then add to
simmering lemon mixture, stir constantly for 3-4
minutes, or until mixture
has thickened. Pour into a pie dish.

To make the meringue, beat the egg whites and
maple syrup in a medium size mixing bowl until stiff
peaks form.
Spoon the meringue on top of the lemon filling
then place into oven and bake for 8-10 minutes, or
until lightly browned.
Cool before serving.

For those that are chasing them here are some quick and easy Paelo meals. Enjoy!!!
I will post some more shortly for those keen.

Instructions

Bake 1 banana with peel on per person for 20-30 minutes at 350 degrees until soft.

Squeeze out contents onto plate and top with coconut ice cream and a dash of cinnamon

DINNER

Coconut Chicken

Hey Guys,
From now on the results will be shown in Excel spreadsheets so you will be able to view and compare your results.
Hope you all find this helpful :)
-Aimee