This is what CrossFit is all about..

When people ask what CrossFit is or why do you do it, this is the kind of comment I think of, when someone has a light bulb moment if lifts everyone in the group! Even the coach :)


"So... it wasn't one of my first goals for 2014 because I thought it was quite a non realistic goal for me, but today I did it! My first box jump ever!!! So one goal down, many more to go. I have left 1 pullup, 120 kg deadlift and double unders for this year. 
So grateful to everyone who supported me and didn't let me give up. It feels great to be part of the CFAMily. "

Posted on March 29, 2014 .

CrossFit games 14.1


MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

• Jump rope 
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

Posted on February 28, 2014 .

2014 Open registration


The wait is over the 2014 open is here, it time to have some fun. Its been 12 months of training, now the fun the test of fitness :)

We will add classes at CFAM just for the open WOD's, the classes will include warmups, help with how to tackle the workouts, video copies of the WOD's and crew cheering you on :)

Posted on January 16, 2014 .

Sweet Potato Chocolate Chip Cookies

Bake now. Thank me later. Seriously, just go.


2 cups pureed sweet potato (about 2 medium sweet potatoes)
1/2 cup oat flour (can be substituted with another kind of flour)
1/2 cup nut butter (I used almond)
2 eggs
3 tbsp maple syrup or 3 tbsp honey
1 tsp vanilla
1 1/4 tsp cinnamon
1/4 tsp clove
1/4 tsp nutmeg
1 tsp cacao powder
1 tsp baking soda
1 tsp baking powder
1 tsp salt
3/4 cup dark chocolate chips (70% with only raw sugar)

Preheat oven to 180*

Boil a medium pot of water
Peel and dice sweet potatoes and add them to water - cook until they can be easily forked
Once they are done - puree them and let cool
Mix dry ingredients- flour, spices, baking soda, baking powder, and salt. Mix in the nut butter with a fork or with your hands
Add eggs, maple syrup, and vanilla
Mix in sweet potato and then chocolate chips.
Scoop onto a baking sheet with parchment paper
Bake for 15-20 minutes


250g püriert Süßkartoffel (ca. 2 mittelgroße Süßkartoffeln)
45g Hafermehl (oder Nuss Mehll)
100g Nussbutter (ich habe Mandelmuss benutzt )
2 Eier
3 EL Ahornsirup oder Honig
1 TL Vanille
1 1/4 TL Zimt
1/4 TL Nelken
1/4 TL Muskatnuss
1 TL Kakaopulver
1 TL Backpulver
1 TL Backpulver
1 TL Salz
50g dunkle Schokolade-Chips (70% mit Rohzucker)

Ofen auf 180 *
Die Süßkartoffeln
schälen, würfelig schneiden, und in ein Topf mit Wasser kochen
Sobald die fertig sind - pürieren und abkühlen lassen
Trockene Zutaten mischen - Mehl, Gewürze, Backpulver und Salz
er Nuss-Butter dazugeben und mit einer Gabel oder mit den Händen vermischen
Eier, Ahornsirup und Vanille
Die Süßkartoffel und
schließlich die Schokolade-Chips einrühren
Kleine Kugeln machen und auf ein Backblech mit Backpapier legen
Für 15-20 Minuten


Posted on January 8, 2014 .