Category Archives: Blog

Glutamine CrossFit Caloundra Sunshine Coast

Glutamine: what is it and what can it do for me?

Struggling with nutrient absorption, gut health, need immune support? Perhaps all of the above?

Eli Butler

What are we looking at?
L-Glutamine is an amino acid commonly found in muscle, over 61% of skeletal muscle is glutamine! Its role in the body is more than noteworthy, playing part in protein metabolism, nutrient absorption, gut and intestinal health as well as immune support. Due to a high nitrogen content glutamine acts as a primary transporter for nitrogen into muscle cells. In regards to gut health, it presents itself as one of the most important nutrients for your intestines and can be used to maintain intestinal and bowl integrity. It will often be used to repair leaky gut syndrome, which will significantly boost your immune system. For those exercising we put our bodies under stress on the daily and maintaining a good immune system is essential for your health and wellbeing.

Why use supplements to boost it?
Glutamine is naturally occurring as spoken about before it is what makes up much of the skeletal muscle in our body, but glutamine can be greatly depleted due to intense training; resulting in decreases in strength, stamina and ultimately recovery. While we cant off set this depletion we can aid in the replenishment of glutamine in the body and supplementation is a great way to do this. In fact, without additional glutamine consumption is can take up to 6 days for levels to return to normal; thus minimizing muscle wastage and boosting protein metabolism and recovery.

What can you expect from its use?
Through increasing available L-Glutamine in the body, you can experience the following:

• Better gut health
• Boost nutrient absorption
• Reduce food sensitivities
• Aid digestion and intestinal health/function
• Boost immunity
• Improved protein metabolism
• Better recovery
• Less muscle wastage
• Bounce back with muscular strength and stamina

Product suggestions:
Consumption of this Amino Acids is most beneficial when consumed daily, irregular intake will limit the potential for continued effectiveness of the benefits listed above. A dose of 5g per day is sufficient to meet these needs, while a higher dose of 20g for a period of 7 days can be assistive in times of irritable gut and bowels or poor health ie sickness. Prolonged high level consumption will yield no better response than that of a 5g dose.

Where to purchase:
At CrossFit Caloundra we stock the high quality brand ATP Science which you can purchase a 500gram bag of Glutamine for just $29.95. We can post to anywhere in Australia.

Athlete of the Month – July!

Congratulations to Athlete of the Month for July – Kylie Cerda!
Kyls athlete of the month crossfit caloundra

Who are you – age/nicknames/background?
I am Kylie, Kyles, Hunny, Mummy – 39 – stay-at-home wife and mum to 3 beautiful and frustrating boys. I played competitive sports in high school (Volleyball, Softball, Swimming, Discus) and then moved to the U.S. where I attempted to eat everything there for 6 years. I moved back to Australia 10 years ago and here is where our 3 boys were born. We’ve been settled on the Sunny Coast for about 3 years.

What did you do Fitness-wise before CrossFit?
I stayed active in high school with training for various sports but then didn’t really do anything for a while. Played a little recreational volleyball, I tried a couple of group classes when the boys were tiny and swam a few laps here and there.

Why CrossFit?
One of my oldest friends was an avid crossfitter and she talked me into trying it. I haven’t looked back since. I enjoy the group dynamic in CrossFit. There’s people here that suffer with you. You get to celebrate with people when they hit PRs and commiserate with them when they are sore. And then of course, you get to have a good old chat!

What results have you seen while at CFC?
I am about 20kg lighter than when I started at CFC around 2.5 years ago. Definitely much stronger and I’d say the fittest I’ve been in my adult life.

Favourite WOD/exercise, and least favourite?
I enjoy the Olympic lifts the most and the technicality of these lifts. Lifting anything heavy really. I hate burpees and rig work with a passion. And don’t get me started on running! (but I still mostly turn up those days too ☺)

Favourite food?
I love Thai, Japanese and Indian food – just food in general! My favourite is probably either Butter chicken or Sushi or burgers… Mmmm, burgers! Can’t pick just one!

What’s the wallpaper on your phone right now?
Lots of Crossfit words!

Name one obsessive/compulsive trait?
I have so many obsessive-compulsive traits (weight plates need to match, clips need to match etc). Probably the most ironic one is my hate of all things sandy. I hate sand and I live at the beach.

Who or what inspires you?
My family inspire me to be my best for them so I’m around for a long time. My boys are my inspiration.

Advice to new comers?
Just have a go at everything! Keep it up and you’ll see improvement. We are all just regular people too ☺

Athlete of the Month – June!

Congratulations to Athlete of the Month for June – Lachie Pickering!
Athlete of the month June crossfit caloundra

Who are you – age/nicknames/background?
35, Lok, Country Boy from up North QLD

What did you do Fitness-wise before CrossFit?
Never into any team sports, mainly outdoor adventures with friends.
Rock climbing, trail running, climbing mountains etc. A few years ago I spent 3 weeks in the Himalayas and trekked up to Mt Everest base camp.

Why CrossFit?
CrossFit seems ideal as an all-round strength mobility and cardio program. I’ve never wanted to go to a gym and push around heavy weights. Plus I want to be a 90 year old man that can walk around on his hands, not all crippled and messed up!

What results have you seen while at CFC?
Lower body fat percentage, all round energy, strength and mobility are big ones. Learning a lot too from the coaches.

Favourite WOD/exercise, and least favourite?
Favourite would be strict calisthenics- weighted pull ups, weighted push ups, weighted squats, and weighted dips. Throw kettle bells into the mix and it’s all good! I’m looking forward to Murph.

Least favourite would be anything kipping. Doing something for reps with less effort doesn’t seem to add up to me, only creates injury and doesn’t create as much strength as doing something strict. I’m sure other people will disagree with that, it’s just my thoughts.

Favourite food?
Dragon Roll from 79 Sushi! If you haven’t tried one of these you’re missing out!

What’s the wallpaper on your phone right now?
Stock image.

Name one obsessive/compulsive trait?
Waking before the sunrise every morning. I figure if I’m up before the sun, I can make the most of my day. Impossible to sleep in, I find myself lying in bed, my mind ticking over thinking “I wonder what’s going on outside”.

Who or what inspires you?
Anyone how pushes themselves no matter what their level is.
Someone who is successful in life and enjoys their work. Happiness, not money equals a long happy life.

Advice to new comers?
Even though you’re sore, just keep turning up. It gets better. Leave your pride at the door, start with LIGHT weights, even though it feels like you could lift so much more, and focus on your technique. Heavier weight will come.

Athlete of the Month – May!

Congratulations to Athlete of the Month for May – Loz Neumann!
May athlete of the month CrossFit Caloundra Sunshine Coast

Who are you – age/nicknames/background?
LOZ. 25 years young grew up in Ipswich, moved to the Sunny Coast 6-7 years ago.

What did you do Fitness-wise before CrossFit?
Just normal gym. Also tried MMA for 6 months.

Why CrossFit?
I joined Crossfit to meet people and because I love being active so figured it was a win win.

What results have you seen while at CFC?
Life changing ones. Have made lifelong amazing friends, get to do something I love (exercise) almost every day and I learn things and get to better myself… actually look Ford to going to the gym. I’m honestly the happiest I’ve ever been and it all started with joining CFC and meeting some truly wonderful people.

Favorite WOD/exercise, and least favorite?
Fave Deadlifts…. I hate wall balls!

Favorite food?
Salt and pepper squid.

What’s the wallpaper on your phone right now?
Water drops.

Name one obsessive/compulsive trait?
I’m a bit of a clean nut at home.

Who or what inspires you?
Mum. People who come from nothing but make something.

Advice to new comers?
Don’t be scared, worried or shy it’s an awesome little community of supportive awesome people. And it’s F.U.N (most days) 😉
Brussels sprouts recipe crossfit sunshine coast

Brussels Sprouts with bacon and pecans

Serves 3-5

500gm of brussels sprouts (cut in halves)
1 Tbsp of ghee
1/3 cup bone broth
3-4 slices of bacon (diced)
1/2 cup of pecans (diced)
Salt and cracked pepper

Heat a pan over medium heat. Cook pecans for 3-4 mins or until roasted.
Increase heat to high and cook bacon for 3 mins or until brown. Transfer out and add brussels sprouts with ghee and cook until they start to get a nice brown caramelisation.
Add bone broth and a lid to the pan, reduce heat to medium and cook for another 3-5 mins or until they are tender.
Transfer to a serving bowl and stir through bacon and pecans adding salt and pepper to taste.

Slow Cooked Maple & Dijon Beef

Serves 4-6

1kg of slow cooker beef (chuck, blade, gravy)
4 slices of bacon
2 large onions (cut in half moons)
2 large washed potatoes (cut into quarters)
2 carrots (cut roughly)
Handful of purple cabbage (cut roughly)
1 cup of bone broth (check out our recipe HERE to make super easy broth)
1 tblsp dijon mustard
1 tblsp maple syrup
1 tblsp balsamic vinegar
1 tsp paprika
1 tsp pink salt
Ground black pepper to taste
Fresh thyme to garnish

Pat the beef dry with paper towels and season well with salt and pepper.
In a large heavy pan on medium heat, add the bacon and cook until some fat starts rendering and begins to turn golden.
Push the bacon to the side, then add the beef. Sear on both sides until golden brown, then transfer all meat to the slow cooker.
Add the onions and purple cabbage to the pan and cook off until they start to soften. Pour in a few tablespoons of bone broth and bring to a simmer, scraping up any brown yummy bits from the bottom of the pan. Pour all into the slow cooker.
In a separate bowl, mix together the remaining bone broth, dijon, maple syrup, balsamic, paprika, salt and pepper. Pour this over the beef in the slow cooker. Add the potatoes and carrots.
Close the lid, and cook on low for 8 hours, or until the meat is meltingly tender.
Once done, transfer the meat to a platter and cover with foil. Pour the cooking liquids from the slow cooker into a saucepan and bring to the boil. Cook until the gravy is reduced to your desired thickness.
Serve over rice if you wish or by itself.

Lookout for the leftovers! Yum!






Athlete of the Month – April!

Congratulations to Athlete of the Month for April – Harley Collins!
Athlete of the month CrossFit Caloundra Sunshine Coast

Who are you – age/nicknames/background?
I’m Harley.
25 years old.
My mates sometimes call me Hurley Swirly.
Footy mates call me Oily or Big H.
Most people just call me Harlz.
Born QLD’er with Dutch-Indo heritage…
Grew up in the country most of my life.
Nothing better than getting outdoors & living.
Loving the change to the Sunny Coast!

What did you do Fitness-wise before CrossFit?
Rugby League, golf, boxing… anything fitness.

Why CrossFit?
My sister talked me into going to a session. Been hooked ever since…

What results have you seen while at CFC?
Lifting technique has definitely gotten better and slowwwwwly learning how to pace myself better.

Favorite WOD/exercise, and least favorite?
Fave… Murph. Hate… Fkn GHD’s :)

Favorite food?
ALL OF IT (love a steak).

What’s the wallpaper on your phone right now?

Name one obsessive/compulsive trait?
I need a banana everyday no questions about it.

Who or what inspires you?
Family, friends, life & training.

Advice to new comers?
Come try it out… It’s for any age or fitness level. You’ll surprise yourself at what you THOUGHT you couldn’t do. For those people that think they’re really fit come and try it out & see how fit you really are.
*** side note: It’s such a great community… everyone wants to see the best in you.

Athlete of the Month – March!

Congratulations to Athlete of the Month for March – Mai Macatangay
Screen Shot 2017-04-24 at 2.09.16 pm

Who are you – age/nicknames/background?
43, Mai. We moved here in QLD 10 years ago from Manila Philippines. I used to be a Vet back home runs our own Vet clinic with my husband Mars who is also a Vet. We have 2 kids Melech, 23 and my daughter Maia is 15. Shifted my career into Nursing.

What did you do Fitness-wise before CrossFit?
I used to attend all sort of classes (name it I’ve tried all of them!) in a regular gym and PT session twice a week. Did some running before but due to foot injury I needed to stop.

Why CrossFit?
I discovered crossfit through You tube! Plus I needed a bit of change to my usual routine because it became pretty boring.

What results have you seen while at CFC?
Gainz! My muscles looking more swole (insert wink), I’m more disciplined now and gained a lot more confidence.

Favorite WOD/exercise, and least favorite?
Favorite exercise would be clean & Jerks, deadlifts, push presses, power/hang cleans, push-ups etc. Hate everything with squats! wall balls, overheads, thrusters! Would love to do Murph one day!

Favorite food?
I have a sweet tooth so everything sweet!

What’s the wallpaper on your phone right now?
Screen saver is a photo of my 2 kids and hubby.

Name one obsessive/compulsive trait?
Crossfit! Checking WOD every night before bed!

Who or what inspires you?
CFC crew especially the 9am session (or the Mommy class). Anyone who pushes themselves inspires me to push myself harder.

Advice to new comers?
Push your limits! Be consistent, be patient. Don’t be afraid to ask questions because everyone’s skill is at a different level, nail the technique first and then start adding weight. Make sure you’re always having fun even if it feels like torture sometimes.