As we settle into winter, Jacinta has pieced together another great dish to warm you up.

SPICY LAMB CASSEROLE

 

 

Ingredients

• 2 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, crushed
• 2cm ginger, grated
• 1 tsp ground cinnamon
• 2 tsp ground cumin
• 1.2kg diced lamb shoulder or leg
• 2 carrots, peeled, cut into 4cm batons
• 2 parsnip, peeled, cut into 4cm batons
• 2 tbsp tomato paste
• 100mL red wine (optional)
• 4 cups lamb or beef stock
• 2 tbsp chopped flat leaf parsley

Method

Preheat oven to 170 degrees. Heat half the oil in large heavy-based oven-proof pot over medium heat. Add onion and cook for 5 minutes or until starting to soften. Add garlic, ginger and ground spices and fry for 1 minute.

Remove from pot, add remaining oil, increase heat to high and brown lamb in batches. Return all lamb and onion to pot and stir in carrots, parsnip, tomato paste, wine, stock and enough water to cover. Bring to the boil, cover, transfer to oven and cook for 2 hours.

Remove casserole from oven and serve. Sprinkle with parsley, serve with mashed sweet potato and steamed broccoli and you have the perfect winter dish!

CROSSFIT WOD – JUNE 21, 2017

Warm Up: Perform 3 sets of L-sits (rings or dip bar). Use a variation that will get you 10-30s per set.

Strength: 7 x 1 Front Squat (increase weight with each set to max)

WOD:

For time.

• 15 back squats (70/50kg)
• 20 bumper plate burpees (20/15kg)
• 1600m airdyne

We’re aiming for this one to be done in 6 – 10 minutes. If you think you’ll finish under the 6min mark, scale up to 85/60kg barbell, burpee pull overs instead of bumper plate burpees.

The barbell starts on the floor (no rack). Set your sights on going unbroken with the back squats (rest at the top if needed). Make sure you don’t round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Start the ride conservative 800, but then run hard on the last 800m.

Optional ‘Cash Out’:

4 rounds

• 8 toes to bar
• 30 double unders

GROUP X SERIES CLASSES

RedZone:

20min AMRAP.

• 20 box jumps (24/20”)
• 25 burpees
• 30m sled sprint (20/10kg)
• 1min rest

Move and keep moving is the name of the game here folks. The rep sequences are higher, so you’ll want to set a pace that you can maintain consistently across the box jumps and burpee reps. Avoid putting in some fast reps, then having to sit back and suck in the big ones. Once you hit the sled, just that done and enjoy your 1 min break.

E45:

10min EMOM

• Odd: 3 Eccentric Pull Ups (tempo 33X3)
• Even: 10m walking groiner with thoracic rotation

3 rounds for time.

• 10 bumper plate squats (20/15kg) – hold the plates however suits
• 15 bumper plate burpees (20/15kg)
• 20 Calorie row

Practice the bumper plate squats to find the ‘sweet spot’ that you can step into a rhythm with and get through these UB for all three rounds. Make sure you don’t round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Pick a tempo in which you can maintain. With the row, pace your first effort (almost feel like you’re holding yourself back a little). Second round, adjust your speed based on how you’re holding up (stay below the redline at this stage) and in the third, fang it.

Shred:

15min AMRAP.

• 15 DB Front squats (20/15kg)
• 15m backward sled drag (80/60kg)
• 15 slam balls (20/15kg)

To accomodate sled availability, we’ll look at starting at different stations for this one. The rep sequences in the squats and sled drags will be tough to grind through, but set your sights on minimising the breaks with this (take a little extra between stations). With the slam balls however, you can regulate the intensity by taking a breath between reps.