Raw Edge Fitness

Well done to everyone who competed in the REX second IN HOUSE COMP. Considering what came out of the HOPPER the efforts of all athletes is commendable.

Thanks also to the huge spectator turn out throughout the course of the day. It was good to see a lot of our CrossFit and Boot Camp crew come down and support their fellow athletes.

Again all of it wouldn't be possible without the support of you guys and it shows how strong the REX community is.

Congratulations to Ange and G the 'TOP DAWGS' for the second IN HOUSE COMP. Great effort by both and all that hard training is definitely paying off leading into the Sectionals starting soon. Congrats also to Sue and Aaron who took out the title in the scaled division.

To all the trainers, Aimee, both Debs, Clarky, Robbo, thanks guys for judging and participating in the competition WODS plus Trainers WOD. Great support and encouragement provided to the athletes, which I know spurred them to achieve great times and results.

To those that I have missed, thanks for your help guys. There are a number of players behind the scenes that help us out whether it be cleaning up, taking photos and video footage, cooking the BBQ or whatever the case may be.

FROM HERE WHERE TO???.

Well the Sectionals is upon is in approx 1 month and that will continue over a 6 week period. Everyone will be provided the opportunity to have a go at the WODS and compare their times with everyone else. The Sunday training day will continue for those keen to get that extra training in, just let me know.

We also have a few other things on the radar, which I will talk about more shortly.

Only two days to go people before we come together and have our second IN HOUSE COMP. A little bit more for the apprehensive ones out there;

 - Three WODS all selected by you guys out of the 'HOPPER' commencing 0930hrs
 - One Trainer WOD, again selected by you guys out of the 'HOPPER'
 - One Kids WOD commencing at 0830hrs.

 - Bouncy castle for the kids and bigger kids
 - Sausage Sizzle
 - Refreshments available

Great opportunity to come together as a community and enjoy the day. It has been a great year and a bit with you all and we want to continue that strong REX spirit well into the future.

Again for you apprehensive ones the WODS are going to very straight forward with no complex movements. As I have been saying over the last week or so, I want everyone of all levels to have a go and enjoy the day.

ALL CrossFit and BOOTCAMP guys are welcome to have a go.

For you serious ones chasing the TOP DAWG Title, remember to bring your INTENSITY and show us all what you have leading into the Sectionals.

REMEMBER all entrance costs go towards the FLOOD Victims in QLD.

Look forward to seeing you all whether previous REX members or current. Get on down guys..........

Getting closer to competition day guys!!!! Excited???
We're getting closer to finding out who will be our Feb 2011 "TOP DAWG"!! But dont forget the day is not just about competing, we'll all be down there for a good time also! Just a reminder that there will be a Kids WOD as well for those who would like to have a go, as well as a bouncy castle and a sausage sizzle for the family!
Keep up the hard training guys!!
-Aimee

Only one week to go till our second in house comp. Make sure you let us know ASAP whether or not you are competing, spectating or whatever the case may be. I hope that all of you will have a go at the WODS on the day as it is planned to be fun not just a smash fest.

As I have said previously it will also give majority of you a taste of CrossFit competition in lead up to the Sectionals which are only about 6 weeks out.

At this stage I can reveal the following about the In House Comp;

Three Wods
One Kids Wod
One Trainer Wod, selected by you are valued members
Massages available from 9am till 11am

Wods start at 0830hrs after initial briefs and once everyone has been signed in.
Two categories RXD and Scaled so everyone can have a go.
The In House Comp is open to not only gym members but our boot campers as well.

More details to be released during the week.

All trainers and staff at REX look forward to catching up with all of you on day and wish everyone all the best in their efforts to become the TOP DAWG!!!!

Helen Comparison times: 29th June 2010
Sheree: 11.21
Louise: 11.39
Bec H: 13.02
Dunny: 11.40
Deb S: 9.54
Glynny: 9.14
Brandon: 9.22
Sloany: 9.38
Dave: 9.55
Olesia: 11.08
Craig:
Teresa:

Helen Comparison times: 24th July 2010
Dale: 11.02
Deb J: 11.44
Sam: 12.40
Robbo: 10.17
Sue: 11.33

Helen Comparison times: 15th October 2010
G: 9.45

Helen Comparison times: 1st December 2010
Jane: 12.48
Sue: 12.59
Dale:11.42
Jake:11.20
Boya: 10.10
Lendyl: 9.53
Aidan: 12.22

Helen: 5th February 2011
Craig: 12.35
Deb J: 12.35
Sloany: 10.40
Michael: 12.02
Paul: 9.00
Nathan: 10.52
G: 8.25
Ange: 12.20
Aidan: 11.22
Sam: 14.44
Jess: 11.18
Fiona: 12.58
Aaron S: 12.33
Sue: 14.44

Paleo Candybars

Anothergreat option for those of us who have a sweet tooth!

Ingredients

• 3-4 Tbsp coconut oil
• 1/4 cup carob powder or cocoa (optional)
• 1/2 cups ground nuts (almonds, hazelnuts)
• 3/4 cups dried shredded coconut
• 1 Tbsp or more to taste honey

Instructions

1. Start by melting the  honey and oil in a saucepan over medium heat on the stove
2. Add carob and nuts and coconut
3. Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
4. Cut and eat

Garlic chicken, red peppersand mushroom sauce


Ingredients

• 125g Chicken Breast (4P)
• 300g Fresh Mushrooms (1C)
• 1 (100g) Onion (1C)
• 2 (360g) Red Peppers (2C)
• 100ml coconut milk (0,5P+0,5C)
• 1 Clove of Garlic

Instructions

1. Cut the chicken in bite-sized chunks
2. Squash the glove of garlic
3. Marinate for an hour in olive oil and salt, pepper, chili and the  garlic.
4. Cut the onion and mushrooms and saute over high heat, season with salt and pepper.
5. Pour the cream in and stir, season to taste with salt.
6. Dice the red peppers and heat for awhile over high heat.
7. Finally, sear the marinated chicken chunks and cook until done.

Paleo Shepherd’s Pie


Ingredients
20 oz Ground Turkey 110 P 35 F

• 12 oz Parsnnips - pealed and grated - 63 C
• 8 oz Zucchini - sliced - 8 C
• 3 oz mushrooms (i used shitake) - sliced - 3 C
• 1/2 C Red Onion - 5 C
• 1/2 C Cilantro - negligible C
• 2 Green Onions - chopped - 4 C
• 1/2 Cup Celery - sliced - negligible C
• 1 Slice Bacon - 15F 3P
• 8 egg whites - 24 P
• 1 Tbl Spoon Olive Oil - 14 F
• 1 Teaspoon Onion Salt
• 1 Teaspoon Celery Salt
• 1 Tablespoon Seasoning (I used Italian Seasoning. Costco Rustic Tuscan Seasoning would also work well)

Instructions

1. Preheat oven to 450F.
2. Peal and grate the parsnips with a cheese grater. Mix with onion salt and olive oil and set aside.
3. Cook the bacon slice . DO NOT throw out the bacon fat. Leave it in the pan.
4. Pan fry the onions, turkey, Italian Seasoning, and onion salt .Pepper to taste.
5. Saute in the bacon fat the zucchini, mushrooms, and celery.
6. Combine meat and veggies in one pan and mix thoroughly. Then let cool down a couple minutes.

Well guys as most of you would have seen the Open CrossFit games starts mid March 2011. I would like to reiterate that all of you should have a go whether it be at the box or when we get the affiliates together. Good opportunity to see your progress and also compare not only with other CrossFitters in W.A., but Australia and the rest of the world.

We will give everyone a go at the Sectional WODS as they are released and for the more crazy of you we will have the affiliate get together's probably on the weekends, but stay tuned for more shortly.

IN HOUSE COMP coming up over the next couple of weeks. Make sure you get down for our gym get together....

The format will be a little different this time and I promise you that you will all enjoy the day and the WODS.

Don't forget that TWIST !!! I have been talking about over the last few weeks......

Anyways just a short note this time, but stay tuned for more details on the games and the in house comp.

Breakfast Smoothie

Ingredients

• 1 cup frozen berries
• 1/3 cup unsweetened shredded coconut
• 1/2 cup almond milk (optional)
• 1-2 egg's worth of egg white (optional)

Instructions

1. Fill a blender (or magic bullet or whatever) with about a cup of frozen berries and quickly pulse with a little hot water to break them up.
2. Add shredded coconut, egg whites, and almond milk
3. Continue to blend until smooth

Chicken Fajita Salad

Ingredients

• 1 Tbsp olive oil
• 3/4 cup sliced onions
• 8oz skinless chicken breast
• 1/2 tsp cumin
• 2 tsp oregano
• 1 cup chopped bell peppers
• red leaf lettuce (optional)
• 1-2 tomatoes
• 1 avocado

Instructions

1. Add olive oil to a skillet. Heat over medium.
2. Add sliced onions, saute until softening.
3. Cut into strips and add the chicken.
4. Add the cumin and oregano, saute, tossing often.
5. Add the bell peppers when the chicken has browned.
6. Wash and shred the lettuce. (optional)
7. Add the tomatoes, toss.
8. Serve the salad on two plates, top with the chicken fajita mix.
9. Add the sliced avocado.

Spaghetti

This cab be made for dinner and then packed and used as leftovers for lunch. For best results, use lean beef or turkey, and add Italian Seasoning if desired.

Ingredients

• 1 lb ground beef or turkey
• remaining marinara sauce (1-2 cups)
• one package of kelp noodles, or one spaghetti squash
• 1 Tbsp olive oil
• 1-2 cloves crushed garlic

Instructions

1. Brown the meat in the olive oil using a large skillet. Once the meat is cooked, add the noodles and the marinara sauce.
2. Stir and bring to a simmer.
3. Toss in the crushed garlic before serving.
4. If using spaghetti squash: Preheat the oven to 375 degrees.
5. Split the squash lengthwise, then dig out the seeds.
6. Place both halves face down on a baking pan, add 1/4 cup of water.
7. Bake for 30 minutes.
8. Dig out the squash with a fork and add to your skillet with the meat.

Paleo Pumpkin Muffins

Ingredients

• 1½ – Almond Flour (940cal)
• 3/4 cup – Canned Pumpkin (60cal)
• 3lrg – Whole Eggs (215cal)
• 1 tsp – Baking powder
• 1 tsp – Baking soda
• ½ tsp – Ground Cinnamon
• 1½ tsp Pumpkin Pie Spice (5cal)
• 1/8 tsp – Salt
• 1/4 cup – Agave Nectar (240cal) (optional and paleo-controversial)
• 10g (1/3 scoop) – French Vanilla Whey (Didn’t have Vanilla) (40cal)

Instructions
1.      Grease 6 muffin tins with coconut oil
2.      Mix all ingredients. Pour mix into the 6 tins.
3.      Bake at 350F for 25 minutes on the middle rack.
4.      Stick almonds in the top when they come out hot.


Meatballs With Crunchy Sweet Potato Chips

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
1. Pre-heat fan-forced oven to 180 degrees Celsius.
2. 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.
3. Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper.
4. Bake in the oven for 10-15 minutes, or until browned and cooked through.
5. 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.
6. Repeat with remaining sweet potato.
7.  To serve, place sweet potato ribbons on a plate and top with meatballs.