February 2, 2020

We have big news….

But we aren’t ready to spill all the beans just yet……

If you didn’t see it, we released a blurry black and white photo on Instagram this week with the caption “to be continued….”. Spoiler alert, it was of Simon and Ally standing somewhere that wasn’t our gym. Yep, exciting and a touch confusing, we know. We’re going to keep hinting towards the big secret across the next week. Keep an eye on Facebook/Instagram for more details about just what we’ve been working on behind the scenes. We know you are going to love it as much as we do.

*Please note there will be no open gym on Wednesday afternoon between 1pm and 4:30pm. We apologise for this inconvenience.*

Beyond Training

Goal Setting
Just a friendly reminder to either email us or write your goals up on the piece of paper on the community board near the change rooms. We love to hear what you are up to and want to help you smash all of your goals this year. Since sharing goals helps with adherence, let us know so we can help you stick to them. All goals will then be re-typed and posted next week so that you can tick them off as the year passes!
On a side note, we also LOVE hearing about goals you’ve achieved or times you’ve hit a new personal best. Please make sure when these things happen, you let the coach know, or tag us on Instagram (@basefitness_crossfit) with any posts. We want to be able to celebrate your wins with you ?.

Recipe of the week – Salmon and Pesto Tray Bake

I love a traybake. They are quick, tasty and can leave you with plenty of leftovers when planned correctly. This week, we’re changing it up and bringing back a Salmon version that gives us a healthy dose of Omega 3s. Where the recipe as it stands is roughly 511 calories per serving, you’ll find that you can play around by reducing the portion sizes slightly if needed. The easiest way to do this would be to split the recipe into 5 portions instead of 4. Remember weights of Salmon steaks might change as well, so if you are tracking your food, plug your ingredients into My Fitness Pal for the most accurate results. When it comes to the veg, go mad, the more the merrier!

https://www.bbcgoodfood.com/recipes/salmon-pesto-traybake-baby-roast-potatoes

Salmon pesto traybake with baby roast potatoes recipe | BBC Good Food
Keep little kids happy at the family dinner table with this colourful salmon traybake that’s delicious and healthy, with a good dose of omega-3 from the fish
www.bbcgoodfood.com

Let us know if you liked the recipe this week or have a suggestion for next week by tagging @basefitness_crossfit on instagram.

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Weekly Workouts

Base CrossFit 

Monday 

A)
3 sets max strict pull ups
1 set max banded pull ups

B) 
I go U Go – 2 minute windows x 12 (24minutes)
8 box jump
10 KB Swings 32/24
12 goblet squats
Max kcals remaning time (ski/bike)

Tuesday 

A) 
Build 2 heavy reps of: 
Power clean + Push Jerk 
1 + 1 

B) 
EMOM for 10 minutes 
5 Power clean + Push Jerk 

Wednesday 

A) 
5 Rounds (10minutes)
30 sec steady ski/bike
30 sec max TTB/ knee raises/ tuck hold
60 sec rest

B)
6 rounds for quality
12 Ring Press Ups
14 Alt single leg v-sits
16 Single arm KB Deadlift (each side)

Thursday 

A) 
Front squat 
5 – 5 -5 -5 

B) 
15 minute AMRAP 
10 Front Squats from rack(40% of A)
20 Alt DB Lunges (22.5/15)
60s Slam Ball march

Friday 

4 min AMRAP – 2 min off 

20 DB Snatch 
10 Burpees over DB 

4 min AMRAP – 2 min off 

10 Kcal Row / 8 kcal bike 
40 Double unders 

2 rounds 

Saturday 

In Pairs
 
100 Kcals
50 Rounds of
5 DL, 3HPC, 1 STOH (60/40)
100 Kcals

Base Strength 

Monday 

A)
Strength 

Strict Press 
8 – 8 – 8 

Strength WOD

18-16-14-12-10-8-6-4-2 

Bent over row 
Assualt calorie runner 
DB floor press 
Weighted sit ups 

Friday 

Strength 

Back Squat 
8 – 7 – 6 

Strength WOD 
18 minute AMRAP 

Barbell Lunges 16
16 DB Clean and press 
16 kcal ski 
16 alternating v-sits 

Finisher

2 rounds 
40 Air squats 
20 banded hip bridges 

Sunday 

Repeat Friday’s Strength class

Base Conditioning
 
Tuesday 

6 Rounds
2-min Kcal
1min- burpees
1min- Rest

Alt kit each round

Wednesday 

A)
3 Rounds
3 on 1 min off Row
Aim to hold 1-3 sec faster than 2.5km speed

B)
8 Rounds
45seconds on/ 45 off Run
(70-80%)

C)
6 Rounds
1.15min on 45min Off Ski
(Aim to be 2-5 seconds faster than 2.5km speed)

Sunday

Repeat Wednesday conditioning