Foam Rolling!

Heres a great little list of where and how to roll out!



- Posted using BlogPress from my iPhone

Friday Morning Bodyweight Wod

WOD

5 Rounds
Run 200m
15 Squats
30 Sit Ups

Emma: 14:35
Ness:    13:16
Mak:    12:47
Shell:    16:36
Maleika: 12:27
Kat:       15:39
Vanessa: 12:37
Brooke:   14:25
Ash:         13:47

Kardio Killer

a)
3 Rounds
50 Squats
50 Dumbbell Punches
50 Lunges
50 Ball Taps
200m Run or 50 Row Strokes

b)
1km Row for Time


Amy:      5:55 1 Round w/ Run         5:02
Ness:     15:19 RXD w/ Run            4:33
Mandy:   17:37 RXD w/ Row          4:44
Brooke:  11:48 2 Rounds w/ Run     4:48
Steph:     19:08 RXD w/ Row      
Jess:        21:37 RXD w/ Row
Makayla: 12:56 2 Rounds w/ skips
Raquel:    19:54 RXD w/ skips
Sammi:     14:56 3 Rounds w/skips
Mandy:     19:19 3 Rounds w/ skips

Tuesday Extra WOD

4 Rounds-
25 Straight Legged Deadlifts
25 Knees 2 Chest
100 Skips


Ness: 11:25
Jess:  11:34
Brookie: 12:04

Rest & Work

Rest & Play WOD!

5 Rounds
1 Minute Burpee Box Jump
1 Minute Rest
1 Minute Wall Balls

1 Minute Rest
1 Minute Ball Taps

1 Minute Rest


Ness
167   180   177   170   189
Ash
195   200   185   165   181
Brooke
120   165   145   130   120

Sammi
161   165   159   159   157
Raquel
166   166   175   170   175
Carly
165   163   140   125   148
Mandy
179   172   179   171   181
Makayla
190   191   185   108   Sore Ankles

Amanda- Row Instead of Ball Taps, Step Over Box instead of Jump
74   77  75   75   72


Ness Second WOD

5 Rounds
1 Minute Thruster 20kg
1 Minute Rest
1 Minute GHD Sit Ups

1 Minute Rest
1 Minute Double Unders



1 Minute Rest




Results
105   97   108   92   106

What's Next for Urban Babes

Hey Babes!

I hope everyone is having a wonderful day and either feel great after this mornings session or ready for this evenings workouts!

As you know our 12 Week Challenge is coming to an end, with only THREE more Saturdays left! Crazy! It has gone so fast.

So many of you are asking, what's next for Urban Babes? Here's some dates to look out for!

7th July 

12 Week Challenge Cycle II Finishes! 

We announce the winner of the 12 Week Challenge and finish with a post workout get-together accompanied by some healthy nibbles! 

28th July- 22nd September

8 Week Winter-Weight Challenge

Welcome Spring by giving any unwanted winter weight the boot! This challenge is about body fat reduction and session attendance, the babe that has the most dedication and results to prove it, claims the winner of our first 8 Week Challenge! 

13th October- 6th November

Annual Leave

Yes, it's true I am taking annual leave from October to November to get hitched! But I will be leaving you with body weight workouts you can do from home and going through them with you prior to my departure! 

17th November

30 Day "Christmas + New Year" Hot Bod Mission

It's that time of year again! Christmas is rapidly approaching, family visits, so much food and you still want to look HOT for New Years Eve, in that dress you haven't had the nerve to wear out! 

An intense 30 Day Challenge starts on the 17th November, finishing up the week before Christmas, just in time for YOU to look and feel 

FIT, TONED & CONFIDENT! 

More details and prices on these exciting new chapters will be coming soon!

Enquiries? Ideas? Other comments? Please send them to info@urbanbabes.com.au

Have a wonderful day!

Revie x

Tuesday AM

a) 3 Rounds
7 Thruster
21 Sit Ups
50 Skips

b) Tabata Squats

c) 25 Skips 25 Ball Taps x 4

d)  Tabata Push Ups

e) Abs

Ness: 5:48 117 1:49 45
Jess: 5:28 110 1:44 50
Rac: 6:30 102 1:49 40
Sam: 6:31 101 1:39 42
Carly: 7:12 101 2:03 32
Anna: 7:28 88 2:11 34
Amy: 8:15 76 2:22 22
Mandy: 8:31 92 1:49 45

Monday PM

a) 4 Rounds
14 Box Jumps
14 Knee 2 Elbow Elevated Planks
8 Medball X
200m Run

b) 2 Mins Max Wall Ball Light

c) 1 Min Step Up Med Balls

d) Run 400m with Med Ball

Nadia: 10:38 45 21 2:05
Amanda:10:00 56 13 2:21
Ash: 10:13 35 15 2:32
Micha: 10:09 40 15 2:07
Chez: 10:14 44 20 2:01
Brooke: 10:11 53 16 2:17
Ness: 9:54 42 21 22 2:04
Steph: 9:00 35 16

Intro Session Tammy + Jojo

Welcome Tammy + Jojo!

3 Rounds for Time
15 Squats
10 Sit Ups
5 Push Ups

Tammy: 4:30
Jojo: 4:30

See you soon girls!

Saturday Sesh- Team WOD

In Teams of Two, Complete the Following:

Prowler 200m
40 Squats
20 Walking Lunge
30 Sit Ups
Run 400m
30 Sit Ups
20 OH Lunge
40 Thrusters w/ MedBall
200m Prowler

Steph + Amanda: 22:09
Jess + Anna: 21:17
Ness + Tara: 20:36

Friday AM

a) 3 Minutes Max DU/ Skips

b) Find Heaviest Goblet Squat

c)
5 Rounds-
7 Squats
7 Medball Sit Ups
30 Ball Taps
30 Skips
200m Run

Nadia: 181 12:58
Amy: 230 13:12
Ness: 155 (DU) 13:52
Mandy: 53 (DU) 13:21
Michalea: 273 12:55

Thursday AM 3RM Deadlift

a) Find 3RM Deadlift

b) 21-15-9
Deadlift
Goblet Squats
Sit Ups
50 Skips

Ness: 75kg 6:04 @ 40kg
Jess: 55kg   9:03 @ 40kg
Mandi: 55kg 7:11 @30kg
Sami: 55kg  6:59 @ 30kg
AmyC: 55kg 9:22 @30kg
Anna: 50kg 9:22
Amy: 50lg   9:25
Michaela: 55kg 7:14
Amanda Tip: 60kg 9:48
Brooke: 70kg 10:10
Ness: 70 kg 9:57

Great Deadlifts Girls!

Wednesday PM

100 Lunges
80 Ball Taps
60 KB Swings
40 Sit Ups
20 Wall Balls
* 20 Skip between Each Movement

Brooke: 11:11
Amanda: 10:49
Ness: 9:49
JessL 11:10
Carly: 13:07

4 Rounds -25 Abs then 50 Skips

15 Minute AMRAP Monday 6:30pm

15 Minute Amrap
15 KB Deadlifts
15 KB Swings
15 Jump Pull Ups
15 Sit Ups
50 Skips on Boxing Rope 100 Skips Light Rope

25 Side Crunches Each Side

Ness: 5 Rounds 10 JPU
Brooke: 5 Rounds 11 KB Swings
Cheryl: 5 Rounds 12 Deadlifts
Magda: 5 Rounds 4 KB Swings
Mandy: 5 Rounds 15 KB Swings
Steph: 5 Rounds 7KB Swings

Tuesday 5:30am

3 Minute Maxes with 1 Min Rest

1. Goblet Squat
2. KB Swing
3. OH Lunge
4. Burpknee
5. Sit Up

Jess:      77 99 68 40 75
Ness:     63 102 69 38 73
Raquel:  65 93 43 28 64
Sammi:  62 110 40 29 84
Magda: 66 111 36 36 73
Brooke: 62 74 54 43 60
Mandi:  73 74 44 30 55
Anna:    -   65 40 28 70

Trainer Sesh: Revie

5 Rounds:
15 Deadlifts
15 KB Swings
15 Box Jumps
15 GHD Sit Ups
50 Double Unders

Rev: 19:02

Saturday Sesh

In Teams of Two:

2 Rounds
50 Jumping Pull Ups
50 Deadlifts
50 Squat & Throws
50 KB Swings
50 Sit Ups
100 Skips Each

Hayley + Deb:         19:53
Brooke + Michaela: 18:29
Racquel + Phil:         20:55

Friday 5:30am

a) Single Skips Warm Up

b) 5 Rounds
10 KB Deadlifts
10 OH Lunge
10 Burpknee
50 Skips

c) Complete 15 Wall Balls then As Many Ball Taps as possible in 2 Mins (No Rest, 3 Rounds)

Nadia: 10:45    76 80 90
Jess: 11:10       86 80 88
Amy: 13:30      76 79 92
Sammi: 12:52   70 83 88
Anna: 13:58     50 61 55

Thursday Night Thurpee

a) Thurpee!
3 Rounds
15 Thrusters
15 Burpees
200m Run

b) 3 Rounds
2 Mins to complete 15 Jumping Pull Ups, then as many sit ups as possible

Amy: 9:28     31 33 36 Body Weight Squats
Jess: 10:39    68 63 51 20kg
Chez: 12:20 52 42 32 20kg then 14 kg
Ness: 11:35 34 29 26 20kg
Steph: 12:11 41 35 37 20kg


Welcome to Urban Babes Amy! 

NOTICE BOARD: MAY

Hey Girls!

Here are some important dates to put in your diary for this month!

7 May- Labour Day
8am Session @ Urban Energy

12 May
4 Week Measure Up for our Tone It Up Challengers!


13 May - Mothers Day
Mothers Day Classic Run!
Register under the Urban Babes team if you wish!

17 May - 19 May 
Revie is on leave.  Crossfit Regionals in Sydney. Thursday through to Saturday Morning Class will NOT be running.

Extra class times will be added to the week 14- 16 May.

Here are the classes available!
14 May
Monday- 5:30am- 6:00pm

15 May
Tuesday- 5:30am- 6:00pm

16 May
Wednesday- 5:30am- 6:00pm

Classes recommence Monday 6:00pm 21st May!


Have a great week girls! See you soon!

Healthy Recipe: Protein Balls!

Protein Balls served with Rasberries

So I made these Protein Balls as a treat for my 12 Week Challenge Babes on the Last Day and everyone that tried them has been asking for the recipe ever since. To be honest, I dont really measure what goes in there so I had to make another batch and measure it for you. After your third batch you'll be able to make them with no measuring cups etc!

Ingredients:
Honestly anything nutty or dried fruit goes, but here is what I put in them:
(Please note that all measurements are approximate, you don't have to go by exact- this is a fun recipe!)

2 Cups Mixed Nuts
3/4 Cup Cranberries

3/4 Cup Sultanas

1/4 Golgi Berries -Power Food!

1/2 Cup of Shredded Coconut

3-4 Scoops of Protein Powder
2 Tablespoons of Cocoa Powder- Power Food!
3 Tablespoons of Mixed Seeds (Gluten Free) (Optional)
2-3 Tablespoons of Almond Spread

Utensils:
Food Processor
Clean Hands! Goes without saying... I hope!

Procedure:
1. Pour all ingredients into the food processor. As mentioned before, you do not have to measure exactly.

2. Turn Food Processor on for approximately 30-45 seconds. Depending on the mixture and the power of your food processor, you may start to see moisture in the mix from sultanas, cranberries and the spread. After 1 minute of processing- if it still looks really dry add 1/4 cup of cranberries.

3. Turn your Food Processor on for another 45 seconds, making sure that if the mixture starts to stick to the side  use a spoon to push it back into the middle. This is where I start to pulsate the processor, making the mixture come to the middle, where the blades are. You dont have to pulsate, only if the option is there! This is what you want your mixture to look like:

Please note your processor may not work the same as mine, in which case leave it on for 3-5 minutes and you should start to see the clumps!

4. To test the mixture you can put a small amount in your palm, squeeze hard and see if it sticks together. If it does- you're ready to shape! You can shape them however you want but I make them into little balls, like this:

I tend to make them different sizes, to allow for different snack portions in case I'm after a more satisfying snack or just a mini one.

If you are trying to lose weight these should only be eaten before 12pm as it is essentially dried fruit. This is not something I would rely on everyday, more perhaps a go to when Im in a hurry. Fresh food is always the better choice!

And that is it! If you have any questions, please comment below. And please let me know if you tried them! Love hearing feedback!

Revie x

Motivation

Hey Girls!

I have met with all of you individually and it seems you want something out of this challenge- get fitter, tone up, get stronger. I believe that you want it however aren't attending the agreed number of classes to get these results. I can only do so much as a trainer, I can not physically get you out of bed or make you come to Urban Babes after work. I have made the times suitable to the majority who took the survey. But still there are excuses, no shows and lack of commitment which makes me really sad!
I am here for you. And want to help you reach your goals, but you have to meet me halfway!
After all no one is going to do it for you.

Here are some motivational images and photographs that I hope will give you some inspiration.

We're in this together and lately I feel like Im standing alone! I need you there for the ride, otherwise we're going to stay in the same spot.

 Lets do this! Its possible!

Believe. And then do!

Revie x

Friday AM Class

12-9-6-9-12
Lunge OH
KB Swings
Push Ups
200m Run

Mandy 10:27 10kg, 16kg KB
Joanne: 11:36 5kg,  12kg KB
Racquel: 11:40 12kg, 10kg

One on One with Deb

5 Rounds
7 Thrusters
14 Lunges
21 Punches

200m Walk with Med Ball

17:06

Wednesday PM Class + Thursday AM Class

a)
5 Rounds-
7 Squats
7 Box Jumps
7 Sit Ups
7 Burpees

b) Tabata Sit Ups
                  (T)
Ash: 8:03    98
Jac: 8:55     89
Jess: 8:04    89
Mic: 9:10    89
Sam: 9:40    89
Thursday Morning
Tabata Sit Ups with Lowest Reps acheived:
Stac: 12:41   9
Lex: 9:15      8
Nadia: 9:38   9
Mandi: 10:52 9
Carly: 14:13  4
Anna: 12:22   6

Monday PM & Tuesday AM Class

a) 5 Rep Max Deadlifts

b) 5 Rounds
5 Deadlifts
5 / 10 Burpees
50 Ball Taps

Sammi:   30kg, 6:12 @ 20kg (5 Burpees)
Raquel:  30kg, 6:03 @ 20kg (5 Burpees)
Nadia:    40kg, 6:42 @ 30kg CONGRATS on the PB (40kg!!!) 
Ness:      60kg, 6:55 @ 50kg 
Steph:     60kg, 7:00 @ 40kg
Amanda: 40kg, 7:00 @ 30kg
Jess:                  6:50 @ 20kg
Michaela:         7:18 @ 20kg
Lexi:                 7:27 @ 40kg Nice Deadlifts @ 40kg Lex! Kicking Goals!
Mandy:             8:01 @ 20kg
Jo:                     7:52  @ 20kg
Stacey:              7:52  @ 20kg

Well Done Everyone!

Tuesday Morning Extras:
a) Tabata Partner Dumbbell Punches  b) Max Plank Holds

Jess:         244, 1:35
Michaela:  92, 1:13
Lexi:         162, :39
Mandy:     150, 1:34
Jo:             192, 1:00
Stacey:      139, 1:02
Ness:         244 (No Partner) 1:05


Nice Planks Ladies!


Ness Extra WOD's:
3 Rounds
7 KB Swings
12 Front Squat @ 30kg
21 GHD Sit Ups
Ness: 9:56


Ness Extra WOD's
50 Sit Ups
40 Lunges
30 Burpees
20 Box Jumps
10 Wall Balls
Ness: 7:40


You girls rock my world! Amazing Efforts! x

One on One with Deb

5 Rounds
10 Push Press
10 Lunges (20kg on Back)
3 Shuttle Runs

7:51

12- 9 - 6- 9- 12
Front Squat 20kg
Dips (On Chair)
Sit Ups

6:31

Great work Deb!

TONE IT UP CHALLENGE CYCLE II COMMENCES!

20 Minute AMRAP

10 Dumbbell Punches
15 Squats
10 Lunges
15 Sit Ups

Amanda + Michaela: 5 Rounds + 38 Reps
Lexi + Cheryl:           5 Rounds + 30 Reps
Jess + Candice:         5 Rounds + 36 Reps
Ness + Carly + Jo:    4 Rounds + 36 Reps
Steph + Rac + Sam:  5 Rounds + 25 Reps
Nadia + Brooklyn:     5 Rounds + 25 Reps


A Massive welcome to the news girls and congratulations on your efforts!

AMAZING FIRST WORKOUTS!

Thank you to all the Urban Babes who made them feel welcome and supported them through their workouts.

Workout Completed by Urban Babes before Main Workout

5 Rounds
6 DL KB
12 Burpee
18 Double Unders

Post Time to Comments Below

x

Intro Sesh w/ Joanne!

Welcome Joanne!

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

Joanne: 5:59

3 Rounds:
8 OH Lunge
12 Punches
16 Ball Taps

Jo: 2:01

Thursday 6:30pm & Friday Morning

21-15-9
Box Jumps
Lunge
Wall Ball
Burpknee

Steph:   10:08
Amanda: 10:45

AM

21-15-9
Box Jumps
Lunge
Wall Ball
Pull Ups


Ness:     10:03
Mandy: 10:48

Wednesday 6pm & Thursday 5:30am

Fit Fight

3 Rounds
1 Minute Kettlebell Swings
1 Minute Kettlebell Deadlift
1 Minute Burpee
1 Minute Sit Up

b) Max Row 3 Mins
                                      TOTAL
Ness:      123 122 113     358        | 721m
Ash:        129 123 116     368        | 593m
Amanda: 124 127 127     378        | 695m
Terri:      91   100  100     291
Nadia:     113 117  126    356
Mandy:   95   94     93      282


Extra WOD
Deadlift
OH Lunge
Row Strokes
Burpees
Front Squat KB


Ness:                  TOTAL
109   111   107    327

Great work girls! That was gruesome!

Tuesday 5:30am

a) Deadlift
5x5

b) 400m Run
30 KB Swings*
30 Deadlifts*
30 Punches*
30 Sit Ups*
400m Run
* Complete 20 Ball Taps

c) Max Twists in 3 Minutes

Ness:    50kg, 8:47 @ 40kg, 156
Stacey: 30kg, 10:10 @ 20kg, 143
Terri:    20kg, 12:00 @ 20kg, 87 (10 Ball Taps each time)
Mandi:  30kg, 9:50 @ 20kg, 110

Intro Session with Terri

Welcome Terri!

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

6:35

Awesome first session Terri! x

Tuesday Morning

a) Thruster Technique

b) 5 Rounds
8 Thrusters
16 Sit Ups
32 Ball Taps
200m Run

c) Max Ball Taps 2 Minutes

Ness: 18:17 @ 25kg + 5kg Sit Ups  246
Nadia: 11:48 @ 15kg                       270
Terri:   17:36 @ 20kg                       165

One on One with Lexi

a) 3 Mins Max Double Unders

32

b) 21-15-9-15-21
Punches @ 3kg
Goblet Squat @ 16kg
Sit Up
200m Run

Lexi: 14:19

Great Job Lex!

One on One with Nadia!

Deadlift
5-5-5

20-30-40!
Personal Record!

21-15-9
Deadlift 30kg
Push Press 17.5
Goblet Squat 12kg
400m Run

Nadia 13:40

Great Work Nadia! Have a lovely Easter Break!

One on One with Ness

30-20-10
Pull Up- Red Band
Burpee
Ball Tap

Ness: 9:41

Smashed as usual Ness! x

Saturday Sesh

5 Rounds
20 Push Press
20 Box Jumps
20 Sit Ups
50 Double Unders

Team A  20:00
Amanda (DU)
Candice (Singles)

Team B 21:11
Ness (DU)
Steph (DU)

Friday 5:30am

50-40-30-20-10
Double Unders
Punches
Ball Taps x 2
Sit Ups

Ness:    12:57 DU
Mandy: 13:55 DU
Ash:      14:59 DU
Steph:   16:15 DU
Nadia:   14:44 Singles

Thursday 5:30am & 6:30pm Classes

a)
21-15-9-15-21
Lunge on Spot w/ Dumbbells
KB Swings
Punch
Twists
Skip or Double Unders
*Single Skips were tripled

b) 1km Run or 500m Row

Naomi: 11:06 Singles 2:11 Row
Ness:   11:29 DU       5:07 Run    
Ash:     11:51 DU      5:09 Run
Mandy: 15:14 Singles 2:12 Row
Stacey: 12:47 Singles  2:06 Row
Steph:   13:22 DU      4:30 Run
Candice: 13:09 DU     4:50 Run
Jess:      8:30 (21-15-9) 3:08 Row & 4:55 Run

Awesome work girls!

Wednesday 6:30pm

a)
Prowler Over 4 Lines and Back @ 20kg then 30 Squats
Prowler Over 4 Lines and Back @ 40kg then 20 Squats
Prowler Over 4 Lines and Back @ 60kg then 10 Squats

Rest 3 Minutes in between then Repeat!

b) 500m Row

Naomi:    3:32- 3:28 4:41(run)
Ness:      3:02- 3:00 1:59
Ash:        3:30- 3:25 2:16
Nadia:     3:38- 3:20 - 2:18
Steph:     2:49- 2:56 - 1:47
Mandy:   3:03- 2:59 - 2:12
Candice:  3:01- 2:52 - 1:57

This was such a great session girls! You did amazing!

Smashed that row Steph!

Tuesday Morning Sesh

Group 1

a) 5 Rounds
6 Burpee Box Jumps
12 Front Squat
24 Ball Taps
200m Run

b) 100 Sit Ups for Time

Nadia: 12:59 12kg                  4:18
Mandy: 12:18 @ Box Jumps   4:24
Shantelle: 12:10 16kg              3:13

Group 2:

a) 5 Rounds
6 Wall Balls
12 OH Lunge
24 DB Punches
400m Run

b) 100 Twists for Time

Naomi: 16:39                         2:03
Ness: 16:56                           3:01
Stacey: 14:30  Scaled             3:09

Monday Night Class

a) Max KB Swings in 3 Minutes

b) 5 Rounds
6 Burpee Box Jumps
12 Front Squat
24 Ball Taps
200m Run

c) 100 Sit Ups for Time

Rev:         N/A,  12: 45 @ 20kg, 3:09
Ash:         106, Sore Ankle= 2km Row 10:23, 3:43
Manda:    91, 11:18 @ 12, 4:05
Ness:       101, 11:59 @ 16, 3:51
Naomi:     86, 11:55 @ 12, 4:23
Stacey:     80, 16:22 scaled for shins, 4:09
Steph:      11:10 @ 12 kg, 3:32

One on One with Lexi

a) 3 minutes max double unders

b) 5 Rounds
6 Box Jumps
12 Ball Slams
24 Ball Taps
200m

Lexi: 11, 11:21

49

One on One with Deb

3 Rounds:
Sumo Deadlift High Pull
Prowler x 3 Lines @ 20, 40, 60 kg
200m Run

Deb: 7:55

Tabata Leg Raises-
10 12 12 11 10 8 15 17

Saturday Sesh

Steph going hard on the prowler!

Stack of 4 x 20 Plates
( Move 4 Plates and trye from end A to B ) x 4
The plates must travel while on sled.
At the end of each round complete 400m run.

Ness: 22:45 (Last run 200m= sore feet)
Steph: 22:45
Manda: 25:45
Ash: 30:08

One on One with Cheryl

23 March 7:30am

a) Deadlift

3-3-3-3-3

Chez: 25-30-35-40-45

b)
5 Rounds
10 Burpees
20 Ball Taps
10 Lunges @ 10kg
20 Ball Taps
10 Knees to 90 Degree
200m Run

17:02

Nice work Chez! Good luck on your swim at the triathlon!
x

Friday 5:30am

a) Thruster Tech

b) 5 Rounds
7 Thrusters
20 Ball Tap
7 Twists
20 Ball Tap
7 OH Sit Up
20 Ball Taps
200m Run

Manda:  12:45 15kg
Stacey:  13:24 12kg Row
Nadia:   14:03 15kg
Ness:    13:23 20kg
Ash:      15:05 20kg

c) Core
Max in 3 Minutes
Sit Ups
Twists
Leg Raises

Manda:   76 180 74
Stacey:    54 140 55
Ness:      79 171 66
Ash:        71 160 89

d) 400m Run For Time straight after core
Manda: 1:43
Stacey: 2:16 Row
Ness: Sore Ankles
Ash:   1:50

Nadia Extra WOD:
10 Burpess 200m
9 .. 200m
8.. 200m
7... 200m
6...200m
Etc as far in 10mins are possible

Nadia completed 5 Rounds

Great jobs Girls!

Thursday Classes

a) Deadlift
3-3-3-3-3

b) 3 Rounds
6 Deadlift
12 KB Swings
18 Squats
20 Sit Ups
400m Run

c) 50 Twists

Ness:    50 55 60 65 70 | 12:44 @ 50DL 16KB
Ash:     30 35 40 45 45  | 12:47 @ 30DL 12KB
Stacey: 20 25 25 30 30  | 16:12 @ 25DL 12KB
Mandi: 40 45 50 55 60   | 7:23  @ 30DL 12KB (50 Ball Taps No Run)
Steph:  40 45 50 55 60   |  7:20 @ 30DL  12KB (50 Ball Taps No Run)
Naomi: 12:46 @ 30kg
Cheryl: 12:56 @ 25kg

Great sesh girls! Everyone PB'd their Deadlift!

Jess + Amy

a) 3 Rounds
10 Squats
10 KB Swings
20 Ball Taps
30 Skips

Amy: 3:24
Jess: 3:40

b) 3 Mins Max
Sit Up
Twist (5kg)
Leg Raises

Amy: 63 148 37 (2mins LRaises)
Jess: 45 170 48

Intro Sesh with Maddie!

WELCOME MADDIE!

a) 3 Rounds
15 Squat
10 Sit Up
5 Push Up
Maddie: 3:44


b) 3 Rounds
5 Burpee
10 OH Lunge
Maddie: 4:05

Wednesday 6:30pm Class

a) 21-15-9
Dumbbell Thruster
Box Jumps
Then,
800m Run
Then,
30-20-10
Row Strokes
Sit Ups
50 Ball Taps

Shantelle: 14:26
Cheryl: 16:16
Mandi: 15:04
Ash: 16:08
Stacey: 17:59

Awesome effort chicks!

One on One with Lexi

3 Rounds-
10 Double Unders
15 Wall Balls
20 Sit Ups
200m Run

Lexi: 11:18

Wow Lexi! Look at you go! x

One on One with Lexi

a) Deadlift Technique

b) 3-3-3-3-3

Lexi: 40-45-50-55-60

c) 5 Rounds
5 Deadlift  @ 40kg
7 Burpees

Lexi: 5:09

d) Tabata Twists

Lexi: 17 15 14 19 14 18 18 22 = 137 Twists 

Monday 6:30pm Class + Nadia Tuesday Morning

Max It Out!

3 Minutes Max of:

Double Unders
Butt Raises
Squat
Burpees
Sit Ups

3 Minute Rest In Between.

Ness:         105 124 131 42 78 TOTAL: 480
Mandy:      160 110 118 37 77 TOTAL: 462
Steph:        71 150 f127 34 80  TOTAL: 462
Shantelle:   199 140 110 50 57  TOTAL: 556
Cheryl:       51 162 120 33 71   TOTAL:  437
Nadia:        321 138 104 39 66 TOTAL: 454 (321 Singles Divided by 3 = 1 DU)

Nadia achieved her 1st Double Under on the 20 March! YAY! x

Jess + Amy

a) KB Tech

b) 21-15-9
KB Deadlift
Punches
Jumping Pull Ups
50 Skips

Amy: 5:50
Jess: 6:14

c) Tabata Twists:
Amy: 25 28 30 22 16 25 17 22 TOTAL: 185
Jess:  18 21 17 20 23 23 29 23 TOTAL: 165

Nice Girls!

Intro Sesh- One on One with Lexi

Welcome Lexi!

a) 5 Rounds
15 Squats
10 Sit Ups
5 Push Ups
Lex: 5:40

b) 3 Rounds
5 Push Press
10 Kettle Bell Swings
15 Jumping Pull Ups
Lex: 4:16

One on One with Deb

a) 5 Rounds
200m Med Ball
10 Lunges

Previous Time: 11:39 Now 10:35

b) Deadlift Strength
30-40-45-50-60 PB!

c) 21-15-9
Deadlift
Squat
Push Press
200m Walk

Deb 16:31

Saturday Sesh!

Welcome All New Comers!

Teams of Two-
Complete:
100 OH Lunge
80 Sit Ups
40 Dead Lift
20 Box Jumps
Every minute on the minute complete 2 Burpees EACH.
Then 1km Run 200m at a Time

Ness + Megs: 17:32
Ivona + Lexi:  16:32
Ash + April:    17:02
Mandi: Candi: 15:30
Cheryl + Stacey: 16:51

Friday 5:30am Class

a)
5 Rounds-
5 Shuttle Burpee
20 Punches
20 Skips
20 Ball Taps
200m Run


Nadia: 10:59
Ash: 10:42
Mandy: 10:05
Ness: 10:46 (DU)

b) Tabata Core
Twists
OH Sit Ups
K2E Sit Ups
Butterfly Sit Ups

Ash:      34 6 50 9 | 32 6 48 9   TOTAL: 194
Ness:    33 8 50 9 | 33 7 51 11 TOTAL: 202
Mandy: 33 6 55 8 | 30 5 55 8    TOTAL: 200
Nadia:  19 6 31 8 | 19 7 33 9    TOTAL: 132


c) Plank Holds


Nadia:    0:54
Ash:       2:00
Mandy: 1:11
Ness:    1:04

Thursday 6:30pm Class

a) Back Squat
5-5-5-5-5

b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees! 

Steph: 30, 35, 45, 50, 55.                           6:25
Amanda: 25, 30, 35, 40, 45, 50 (f) 1          6:22
Shantelle: 20, 30, 40, 50, 60                       6:48

Intro Session with Jessica + Amy

Welcome Jessica + Amy!

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

Amy: 6:55 (2 Rounds on Knees)
Jess: 8:04

3 Rounds
10 Lunge:
200m Run

Amy: 4:20
Jess: 4:18

Great first ever session girls!

Naomi + Chez

a) Back Squat
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!


Naomi:  40kg 8:00
Cheryl:            9:57

Thursday 5:30am Class

a) Back Squat
5-5-5-5-5

b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
(ew)

Ness: 30, 40, 45, 55, 60       8:40
Nadia: 20, 30, 35, 40, 40   10:35
Ash: 20, 30, 35, 40, 45       10:41
Stacey: 20, 20, 20, 25, 25  10:48

Great Back Squats Babes! x

Wednesday 6:30pm Class

a) 30 DU for Time:

b) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlifts
100 Skips or 30 DU

c) Max Twists in 2 Minutes

Cheryl: 2:51, 4 Rounds + 4 Box Jumps (20kg DL)
Naomi: 3:10, 4 Rounds + 8 Push Ups (30kg DL), 118 
Ash: 0:45, 5 Rounds + 10 Push Ups (30kg DL), 109
Shantelle: 0:48 (60DU), 6 Rounds + 5 Push Ups @ 30kg, 135
Steph: 1:09, 5 Rounds + 8 Push Ups (2 Rounds DU, 3 Rounds Singles) (20Kg DL), 110
Ness: 1:19 (60DU), 5 + 11 PU (50kg DL), 126
Mandy: 0:21, 7 Rounds + 3 DU (20kg DL), 150
Stacey: 4:00, 4 Rounds (20kg DL), 104
Candice: 2:35, 6 Rounds + 6DL (20kg DL), 126


Great Sesh girls! x

One on One Intro with Mel!

Welcome to Urban Babes Mel!

5 Rounds:
15 Squats
10 Sit Ups
5 Push Ups

Mel: 4:20

5 Rounds:
5 Burpees
10 OH Lunge @ 10kg
200m Run

Mel: 8:11

One on One with Sheena

21- 15- 9
Deadlift @ 30kg
Jumping Pull Up
Burpee
400m Run

15:17

Nice One! x

Tuesday 5:30am Class

Strength:

Lunge OH
10-10-10

Workout:
5 Rounds
200m
10 Box Jumps
10 Wallballs
10 Sit Ups

Ness: Previous- 15:09 Current: 11:37
Nadia: Previous- 14:15 Current: 12:40!
Naomi: 12:17

Great Job Babes!

Monday 6:30pm Class

Revisit!

5 Rounds-

20 Butt Raises
20 Squats
20 Jump Tucks

Stacey: 24:19
Shantelle: 18:57
Ness: Previous Time: 18:15 Current Time: 17:20

Friday Morning Class 9 March

a) TTB or DU Practise

b) 21-15-9 Then 1Km RUN!

Back Squat 20kg
OH Lunge
Punches

Ness: 8:47
Mandy: 9:09
Shantelle: 8:43
Naomi: 9:49

Tabata: Twists

Naomi: 23 25 26 24 22 22 24 27    Total: 193
Ness:   30 33 32 32 23 26 24 31     Total: 231
Shantel: 23 28 13 20 18 20 16 25    Total: 163
Mandy: 28 28 29 28 20 25 20 28    Total: 206

Nice one Girls!

Naomi up'd the anty on her attendance this week to 5 SESSIONS! Yewww!

Babes, Keep up the dedication and hard work. I promise it will pay off- both visually and health wise!

Revie x

Thursday 5:30pm with Naomi + Cheryl 8 March

2 Rounds of the Kardio Killer

50 Squat
50 Dumbbells Punches
50 Lunges @ 10 kg
50 Ball Taps
200m Run

Cheryl: 11:17
Naomi: 11:12

Tyre Flips
10 x Tyre Flips Then Sprint 200m Rest

Cheryl: 1:31 1:20 1:22
Naomi: 1:30 1:14 1:12

Nice one girls!

One on One with Sheena!

a) Back Squat Tech

b) 5 Rounds
*10 Back Squat
*10 OH Lunge
*10 Leg Raises
200m Run

*20 Ball Taps between each movement

14:46

Great Work Sheena! x

Thursday 8 March 5:30am & 6:30pm Urban Babes Class

a) 3 Rounds
10 x Tyre Flips then 200m Sprint


Ness: 1:16 1: 17 1:06
Nadia: 1:23 1:17 1:29
Mandy:: 1:03 1:07
Ash: 1:22 1:31
Shantelle: 1:01 1:09

b) 5 Rounds
7 Deadlift
7 Ball Slams
7 Push Ups
7 Sit Ups

Ness 7:42 @ 50kg Deadlifts
Nadia 8:27 @ 30kg Deadlifts

6:30pm Complete 7 Rounds


Amanda: 10:12 @ 25kg Deadlift
Ash: 10:38 @ 30kg Deadlift
Shantelle: 9:06 @ 40kg Deadlift


Girls @ 630pm class I know I forgot to post your third run times, please comment below if you remember x x

Wednesday Urban Babes Class 7 March

5 Rounds
10 Burpees
15 Front Squat
20 KB Swings
200m Run

To go on to next movement you must complete 30 Ball Taps

Amanda: 20:30
Shantelle: 23:40

Ness- Goat WOD
5 Rounds:
10 Squat (Focussing on Knees)
30 Double Unders
100m Farmers Carry
200m Run
15:03

Wednesday 5:30pm with Naomi + Cheryl

a) Double Under Tutorial

b) 5 Rounds
10 Double Unders (attempts)
10 Deadlift / Back Squat
10 Ball Slams
200m Run

Cheryl 12:13
Naomi: 12:18

c)
Tabata: Twists

Cheryl: 21 23 21 19 21 20 22 22
Naomi: 20 22 21 20 20 20 21 21

Cheryl: 169
Naomi: 167

Wednesday 7 March HAPPY BIRTHDAY ASH!

One on One Sesh with the Birthday Girl

5 Rounds
5 Deadlift @ 30kg
10 Back Squat @ 30kg
15 Leg Raises
30 Ball Taps

7:49

Tuesday 6 March 5:30am

a) Pull Up Tech

b)
21-15-9
Pull Ups
Deadlift / BackSquat
OH Lunge
Leg Raises

100 Ball Taps @ the end of each Rep Number

Ness: 12:53
Nadia: 12:58

c) Core

Monday 5 March 6:30pm

5 Rounds
*10 Burpees
*15 BackSquat
*20 KB Swings
200m Run

To go on to next movement, you must complete 30 Ball Taps.

Steph: 20:07
Naomi: 23:36
Ness: 22:53

One on One Sesh Monday 5 March

a)
5 Rounds
20 Squat
20 Punches
20 Toe Taps to Tyre
200m

Deb - 14:17

b)
3 Rounds
5 DL @ 24kg KB
10 Thrusters
15 Tyre Flips
7:18

c)
400m For Time
4:08

Saturday Sesh 3 March

Girls Participated in the Crossfit Open Workout

SEVEN MINUTES MAX BURPEES!

Ness: 87
Ivona: 95
Ash: 70
April: 38
Cheryl: 62
Steph: 75
Candice: 100!

Congratulations Girls who participated!

In teams of two:
5 Rounds
50 OH Lunge
50 KB Swings
50 Plate Twists
100m Plate Carry (1 Person at a time)

Ness + Ash: 23:45
Cheryl + Candi + April: 24:59
Steph + Ivona: 21:40

Great Job Girls

The First 12 Week Tone It Up Challenge Ends!

Hey Babes!

The 12 Week Challenge is nearly over! I can't believe it! There are only THREE Saturday's left until the big day.

So let's get organised! On the 31st March we will be holding the 12 Week Challenge Celebration which consists of our Saturday Morning Sesh at 6:30am followed by a half an hour presentation where we will announce the Winner of the 12 Week Challenge. Please join us whether you are participating in the 12 Week Challenge or a casual visitor of Urban Babes sessions. We would appreciate your support.

Talk has been going around that we should go for some nibblies and drinks (and potentially some boogie-ing) that night. If you would like to come, please RSVP by texting Revie on 0413 632 254. Once we have numbers we will book a time and place for our get together. This is an opportunity for the girls to relax and not worry about doing any burpees while trying to get to know each other.

I'm really excited to know the final results! And currently getting together some great prizes for the winner!

Revie x

Urban Babes Friday Morning 5:30

Toned!

a)
400m Run
20 Deadlift
400m Run
30 Wall Balls
400m Run
40 OH Lunge
400m Run
50 Squats
400m Run
60 Sit Ups

Ness: 18:37 Rxd
Ash: 22:05 (Crossbar on Wallballs)
Stacey: 25:34 (Crossbar on Wallballs, after 20 Lunges > 5kg Plate)

Amanda: Sore Knee-

400m Run
20 Deadlift
400m Run
30 Wall Balls
200m Run
1km Row
60 Sit Ups

 20:32

Great start to the Friday Morning girls! x

Urban Babes Sesh- Thursday

a) OHS Tech & Strength

b) 3 Rounds
400m Run
50 Double Unders or 150 Single Skips
100 Punches
15 OHS @ 20kg

c) Core Work
2 Minutes Max  Leg Raises

Ash: 21:45 Double Unders,15kg Bar c) 62
Ness: 21:27 RXD c) 64
Rev: 19:04 RXD c) 50
Steph: 15:37 Single Skips, 15kg c) 64
Manda: 15:58 Single Skips, 10kg c) 60
Nadia: 17:49 Single Skips, 15kg c) 55

Great work Girls! x

Filthy Fifty!

27 February 2012

50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 OH Lunge [Walking Lunge- no weight]
50 Knees 2 Elbow [Knee Ups, Sit Ups]
50 Push Press [Punches]
50 Back Extension
50 Wall Balls [Squats]
50 Burpees
50 Double Unders [150 Skips]

Rev: 34:30 Rxd
Manda: 22:03 Scaled Options
Candi: 24:54 Scaled Options
Ness: 27:08 Knee Ups
Shantelle: 32:00 Knee Ups
Nadia: 29:56 Scaled Options
Stacey: 30:04 Scaled Options
Naomi: 29:18 Scaled Options
Cheryl: 31:22 Scaled Options

Saturday Sesh!

100 Burpees
100 Deadlifts
100 Squats
100 Dips
100 MB Partner Sit Ups

Ness + Ash: 19:10
Shantelle + Steph: 20:45
Nadia + Mandy: 22:30
Stacey + Karen + Cheryl: 22:30

Great job ladies! x

One on One with Amanda!

23/3 Thursday

6:30pm

3 Rounds
10 Box Jumps
20 KB Front Squat
30 Sit Ups
400m Run

Mandy: 13:29

Trainer Sesh

3 Rounds-
10 Dead Lifts
20 Box Jumps
Run 400m

Revie- 11:49

Healthy Recipe! The Best Healthy Dessert EVER!

I'm sorry it has taken me longer than expected to post this! Hear me out though, I knew that if I made this dessert I would HAVE to eat it. I couldn't just let it sit there and go to waste and now that we're coming up to the weekend I have done it! Honestly, this is the best healthy, all organic dessert I have ever tasted! It came from a Paleo recipe I found for Chocolate pudding and one night I felt like being experimental and whipped this together. What I produced is (in my opinion) better than ice cream.

Choc-Banana Frozen Mousse

Ingredients:
3 Bananas
2 Avocados
1 Tablespoon of Vanilla Extract
2 Tablespoons of Organic Creamed Honey
2 Tablespoons of Almond Spread
1 Tablespoon of Cocoa Powder
1 Scoop of Chocolate Protein Powder (This is optional, I use it to make it slightly closer to "Zone" Good Fat, Good Carb, Protein)

Serves 2 generous bowls or 4 mini sides


Procedure:
(Brace yourself- it gets technical. I'm kidding. Its a piece of cake  mousse!)

1. Put all ingredients into Food Processor

2. Process until a cream like substance appears. You may have to stop the processor and mix the outside ingredients into the middle a couple of times

3. Proportion to two bowls

4. Put bowls in freezer. Depending how you like it leave it in there for atleast 60 minutes. This will give you a thick really cold mousse. If you want it more like an ice cream, leave it in for 2 hours.

5. Grab a spoon, a movie and the couch to enjoy this amazing healthy treat!

Let me know if you made it and what you think about it!

Hope you enjoy!

Revie x

Urban Babes Hot Tip- Green Tea

Hey Babes!

So today's tip is all about- GREEN TEA! I know you're thinking "yeah, yeah, how original green tea is good for you!" But seriously, have you ever actually done your research and realised how good it really is for your health?


Here are just some of the reasons green tea is good for you:

• It is an excellent source of anti oxidants
• Clears up your skin
• It burns fat and enables you to exercise longer
• It lowers stress but boosts brain power
• It reduces high blood pressure
• It helps to protect your lungs from smoking
• It helps your liver from alcohol
• It prevents tooth decay and cures bad breath
• Great for hydration
• It boosts your immunity against illnesses/ helps fight bacteria 
• All of this- with ZERO fat or carbs

Green Tea does contain caffeine so drink it before 6pm to ensure it doesn't mess with your sleep. It does however contain less caffeine than coffee so you can have up to 6 cups a day. Its especially good at getting rid of metal toxicity which is basically toxins from the environment.

I've heard a lot of you say that you don't like the taste if so, have you ever tried it iced? Here's what I do, especially in the summer time when the last thing you feel like a cup of boiling water.

1. Boil the kettle 
2. Using a large water jug, put three organic (contains more antioxidants) green tea bags and fill with boiling water
3. Let it cool down
4. Once its room temperature then put in fridge
5. Serve with glass of ice!

Urban Babes Wednesday 6:30 Class

22 February

a) Max Double Unders in 3 minutes

Ash: 60
Ness: 77
Shantelle: 152
Manda: 90
Naomi: 16
Cheryl N/A

b)

30-20-10
Dumbbell Thrusters
Knees 2 Elbow
Ball Taps
200m Run

Ash: 6:34
Ness: 6:51
Shantelle: 6:46
Mandy: 6:01
Naomi: 7:04
Cheryl: 6:50

c) 70 Twists, Max Plank Holds

Urban Babe One on One Sesh with Stacey!

21 Feb

a) 100 Punches for time

Stacey: 0:50

b) 3 Rounds

10 Box Jumps

20 Front Squat

20 Sit Ups

200m Run

Stacey: 12:15

Good time Stace! Fitness level is increasing fast! x

Urban Babes Monday 20 February

a) 100 Punches for Time


Shantelle: 1:09
Candi: 0:48
Steph: 0:42
Sheena: 0:45
Ness: 0:49
Stacey 0:50

b) WOD
5 Rounds-
10 Box Jumps
20 KB Front Squat
30 Butterfly Sit Ups
400m Run


Rev: 22:26 16kg KB
Candice: 24:45 12kg KB
Ness: 23:15 16 kg KB
Sheena: 23:20 12kg KB
Steph: 22:31 12kg KB
Shantelle: 3 Rounds 16:30

Great session girls! That was tough! x

Urban Babes One on One Sesh with Nikki!

a) Deadlift Max 5 Reps

30kg! PR! Well Done Nikki!


b) 3 Rounds
5 Deadlifts @ 20kg
10 Squats
15 KB Swings @ 12Kg
20 Punches 
200m Run

Nikki: 8:50 20kg Deadlift, 12kg KB Swings

c) Core Work

Welcome back Nikki! See you soon :)

Urban Babes One on One with Nadia

a) Deadlift Max 5 Reps

35kg! PR! Well Done Nadia!


b) 3 Rounds
5 Deadlifts
10 Squats
15 KB Swings
20 Punches
200m Run

Nadia: 7:08 30kg Deadlift, 12kg KB Swings

c) Core Work

Great job on your deadlifts Nadia!

Urban Babes Sesh Thurday Evening

a) 30-20-10
Jumping Pull Ups
Ring Row
100 Skips
100m Run

Steph 10:07

Trainer Sesh

Thursday 16 Feb

a) 3 Rounds
10 Toes to Bar
20 Push Jerk DB
40 Balls Taps
50 Double Unders
Rev 11:40

Urban Babes Hot Tip!

Hi Babes!

Here's something I recently read about consuming sugar that I thought you may find interesting and useful!

Today's Hot Tip- Always eat sugar with protein!

Never eat sugar on its own (including fruit and honey) always eat it with some protein and 'good fat' for example with a handful of nuts or a slice of meat or fish! This is because protein and fat slow the rate at which sugar floods into your bloodstream and if sugar hits your bloodstream quickly,you'll feel quickly high and then very quickly low.

Urban Babes Session Thursday Morning

16th Feb 5:30am with Ness

a) 5 Rounds-
20 Rope Slaps
15 KB Swings
10 Push Ups
100m Run

Ness: 10:25

b) Tyre Flips - 50 For Time


Ness: 4:35

c) Core Work

Urban Babes Session Wednesday 15 Feb

6:30pm Class

The Kardio Killer

3 Rounds-

50 Squat

50 Dumbells 

50 Lunges @ 10kg

50 Ball Taps

100 DU or 200m Run

Ness: 3 Rounds 16:25

Ash: 2 Rounds 16:29

Steph: 2 Rounds 12:14

Jess: 2 Rounds 12:46

Amanda: 2 Rounds 11:58

So good girls! This session was kick ass! x

Urban Babe One on One with Naomi

14th Feb

5 Rounds
10 Squat
10 OH Lunge
10 Ball Taps
200m Run

Naomi: 11:33

b) 20 Punches x 5

c) Core Work

Urban Babe one on one w/ Stacey

14th Feb

a) 3 Rounds
5 Squats
10 OH Lunge
30 Ball Taps
200m Run

Stacey: 7:36

b) Core work

Kardio Killer- Tuesday Morning 14th Feb

3 Rounds
50 Squat
50 Dumbells
50 Lunges @ 10kg
50 Ball Taps
100 DU or 200m Run
Ash: 2 Rounds - 15:55 200m
Ness: 3 Rounds - 17:11  200m

Monday 13 Feb Evening Sesh

a) 1 Minute Max Ball Taps

Amanda: 140
Shantelle: Forgot to Count
Ash: 120
Candi: 120
Steph: -

b) 5 Rounds
12 KB Swings @ 12kg
12 Squats
12 DB Punches
100 Ball Taps

Amanda: 8:22
Shantelle: 9:44 @ 16kg KB
Ash: 8:49
Candice: 8:25
Steph: 7:59

c) Partner Carry
200m Penalty: 20 Burpees
Coach Penalty: 50 Burpees

Saturday Sesh!

Minus Ness & Stace!

400m before each round-
50 - 40 - 30 - 20 - 10

Thruster
Box Jumps
KB Swings
Burpee
Twists
Ball Taps (each team member)

Teams: 
Ness + Mandi 38:57
Steph + Ivona: 38:03
Jess + Nadia + Stacey: 37:20

This was a gruelling workout and you all got through it so well! Congrats on your efforts!

Urban Babe Session- One on One with Ness

One on One session with Ness!

Learnt the Squat Clean!

a) 3 Rounds
7 Squat Cleans 30kg
14 Kettle Bell Swings

9:55

Great Job Ness, smashed it!

Urban Babes Session- Thursday 9 February

Evening Session

15 Minute Amrap

6 Thruster

6 Tucks

30 Ball Taps

Ness: 12 + 20 

Shantelle: 10 Rounds

5 Rounds

20 Squats

20 Ball Slams

100 Ball Taps

Ash: 10:12

What's for Lunch!

Spinach & Chilli Omlette, slice of turkey served with a salad. So good!


- Posted using BlogPress from my iPhone

Urban Babe Session- Thursday 9 Feb

5:30 AM Session

Lunge x 10 @ Body Weight
Lunge x 10 @ 5kg
Lunge x 10 @ 10 kg etc...

Ness: 20kg
Nadia: 10kg

b) 200m
10 Box Jumps
10 Wall Balls
10 Sit Upsq

Ness: 15:09 GHD Sit Ups
Nadia: 14:15

Urban Babe Session- Wednesday 8 Feb

a) Thruster Tech

b) 15 Min Amrap
6 Thrusters
6 Knees To Elbow
30 Toes to Bar

Ness: 11 Rounds + 5 Thrusters @ 20KG
Ash: 11 Rounds + 6 Thrusters @ 15KG

Mandy- Scaled WOD 10 Rounds + 2 Push Press

c) 100 Twists @ 10kg

Nice ladies! Hard workout and you smashed it!

Urban Babe Intro Session- Stacey!

Welcome Stacey!

a) 15 Squat
10 Sit Up
5 Push Up
x 3 Rounds

3:53

b) 20kg Deadlift Technique

Urban Babes Session- Monday 6 Feb & Tuesday 7 Feb

Warm Up 
200m Run
Squat hold 10 seconds

a) 400mm Run For Time:
Steph: 1:10
Ash: 1:34
Sandra: 1:21
Ness: 1:34

b) 5 Rounds
15 Punches
10 Thrusters
5 Jump Squat
200m Run

Steph: 8:28
Ash: 8:32
Amanda: 8:56 (Sore Knee- Different Workout)
Ness: 7:55
Sandra: 8:25

Saturday Sesh!

400m Run

50 Push Ups

100 Squats

50 Deadlifts

100 OH Lunge

50 Strokes

100 Sit Ups

50 Burpees

400m Partner Carry

Ness + Ivona 21:53

Jess + Steph: 23:40
Amanda + Sandra: 23:59
Candy + Stacey + Ness: 26:56

Great Work Girls! It was a toughy but you smashed it!!

x

Urban Babes- Friday Morning 4 February

a) 30 m Prowler
10 Squats
Rest 30 seconds- 1minutes
x 5

Ness: 70kg
Shantelle: 50kg

b) 1km Run for Time
Shantelle: 4:54
Ness: 5:06

Ash Revisits Workouts
a)
3 Rounds
15 Squats
10 Sit Ups
5 Push Ups

200m Run Timed: 2:10

Ash-
Previous Time: 3:00 Current Time: 2:36

b)
5 Rounds-
10 OH Lunge
200m Run
Previous Time: 9:27 Current Time: 8:08

Tough Session girl but you smashed it!

Urban Babes Bench Mark

Urban Babes Session to measure how our fitness is going!

a) Intro WOD
5 Rounds
10 Sit Ups
5 Push Ups

Ness
Previous Time: 5:02                 Current Time: 4:00

Amanda
Previous Time: 6:56                 Current Time: 5:27

Steph
Old Time: 5:43                        Current Time: 4:11

Revisiting Workouts
Ness & Steph
30-20-10
Box Jump
Med Ball Clean
Ness Previous Time- 9:15        Current Time: 7:37
Steph Previous Time- 10:49     Current Time: 8:12

Amanda's Workout
3 Rounds
10 OH Lunge @ 10kg
10 Burpees
200m Run
Previous Time: 10:17                Current Time: 6:30 <-- Woah!  Nice ones!

You girls kicked your old times asses! Congrats! Your fitness is improving!

Urban Babes Intro Session

Welcome Nadia!

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups

Nadia: 6:10

3 Rounds-
10 OH Lunge
10 Burpee
200m Run

Nadia: 8:14

Urban Babes Session- Tuesday 5:30am 31 January

"Fran"

21-15-9
Thruster
Pull Up

Ness: 8:07 20kg,Blue Band
Shantelle: 7:18 20kg, Blue Band

Good job on your first go at Fran Ness :)

Urban Babes Session- Monday 6:30pm 30 January

Week 3 in 12 Week Challenge

a) Deadlift
5-5-5-5-5

a) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlift
100 Skips or 30 Double Unders

Ness: 5 Rounds + 8 Box Jumps
Amanda: 6 Rounds + 8 Deadlifts
Shantelle: 7 + 1 Lunge (injured foot)
Ash: 4 Rounds + 1 Deadlifts
Steph: 4+ 90 Skips

Healthy Recipe: Meat Balls!

A great way to have protein on the go, simple to put together and not bad on the taste buds. Here is a recipe for Paleo Meatballs!

The Mixed Up Mince

Meatballs- Greek Infused

500gms ground lamb (I just used Beef as Im not a huge fan of lamb)

500gms ground beef

2 tablespoons minced chives

3 cloves garlic, minced

1/4 cup chopped parsley

1 egg, room temp

1 tablespoon dried mint 

1 tablespoon oregano

1 teaspoon sea salt

1 1/2 tespoons cumin

1 tablespoon cinnamon

2 tablespoons extra virgin olive oil

Optional 8-10 dried apricots, chopped

Optional 8 (or a many as you want) kalamata olives, chopped

Mix all the above ingredients and form into meatballs.  Place on a cooling rack which is on a baking sheet so that they brown all the way around.  Bake at 200 about 15 mins, depending on size.

Makes approximately 15 meatballs.  Serves 3-4.

Put with Paleo Bolagnaise sauce or on its own. Enjoy!