Today's WOD #CROSSFITYO4

I found this in You magazine supplement from the Daily Mail. I love reading the recipes that are extracted from books - this one was Davina McCall's. They always have a range of cooking recipes, alternative baking with healthier substitutes or just naughty treats! Anyway, after 'Banana-gate' I thought I'd post a recipe that used many bananas! Sorry Joolz. I actually used only half the amount of maple syrup the ingredients suggests and it still tastes delicious! Ingredients:

Warm up and mobilise - Strict press 4 x 3 Push press 4 x 2 Push jerk 4 x 1 - Wod - chipper - for time: 50 double unders or 100 singles 40 single arm dumbbell push press 30 dumbbell box step over 24/20” 20 burpees box jump overs 10 dumbbell clean and jerks - Dumbbells 22.5/15kg

Warm up and mobilise - Wod - 12 Minute amrap: 8 chest to bar pull ups 16 kettlebell swings 24/16kg 10/8 calories - Rest 5 minutes - 12 Minute amrap: 8 power cleans 50/35kg 16 deadlifts 150m run

Warm up and mobilise — Backsquat 4 x 10 Increasing load. — Wod - 4 rounds for time: 10 plate ground to overhead 20/15kg 20 plate overhead lunges 30 air squats

A great way to cool down this summer! Avoid any added sugar or artificial ingredients by making your own super simple lollies. Ingredients: Natural Yogurt (100% Milk) and your choice of fruit (fresh or defrosted from frozen) Simply blitz the fruit with a blender, mash with a fork or even slice it up. Then fill your lolly moulds with your desired ratio of yogurt and fruit. They should take about 3 hours in the freezer to be ready. If you have plastic moulds like me then

Warm up and mobilise - Wod - AMRAP in pairs: 12 minutes - round for round: 3 clean and jerk 60/45kg 6 toes’2’bar 9/7 cals ab/row - rest 4 minutes - 12 minutes  - round for round: 3 snatch 50/35kg 6 front squats 50/35kg 9 get downs -

Warm up and mobilise - Deadlift - 1 Rep Max - Wod - 21-15-9 for time: Calories ab/row DB snatch 22.5/15kg

Warm up and mobilise — 5 rounds for quality not time: 5 tempo backsquats - 3-2-1 8 kettlebell Bulgarian split squats (4 each leg) 5 box jumps (high as possible) — Wod - 5 Minute amrap: 15 wall balls 9/7kg 10 box jump overs 50 double unders/100 singles - Rest 5 minutes - Repeat

Personal Training is about much more than making someone work harder than they normally would on their own, although thats a part of it! As a PT I look to create the optimal working relationship with each client to understand individual needs, desires and motivations as to best create a training program that is not only extremely effective but also enjoyable and stimulating. My background is somewhat varied also! I have vast experience working on technical movements in a one-

Warm up and mobilise - 12 Minute EMOM: Minute 1 - 3 front squats (from the ground) Minute 2 - 5 handstand push-ups or 8 pikes - Wod - 5 rounds for time: 4 hspu 8 thrusters 42.5/30kg 12 bar over burpees