Category Archives: Blog

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
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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.

Athlete of the Month – February!

Congratulations to Athlete of the Month for February – Steven Paul!

Who are you – age/nicknames/background?
Age 30 for now, no nicknames these days however when I was in school it was Pauly. I’m from St. Andrews in Scotland, a seaside town much like Caloundra apart from the average temperature is 30 degrees lower.

What did you do Fitness-wise before CrossFit?
Previous to CrossFit I trained in Muay Thai boxing, I also was a club swimmer in my hay day and played a lot of golf.

Why CrossFit?
I joined CrossFit a few weeks after my girlfriend, after asking her all about it I decided to give it ago, I liked the idea of doing a lot of weight lifting mixed in with cardio.

What results have you seen while at CFC?
The old love handles are shrinking and my overall strength especially in leg workouts have improved massively. Before CrossFit I was a gym goer who didn’t mind skipping leg day.

Favorite WOD/exercise, and least favorite?
Any workout which includes a BBQ is up there! Deadlift, shoulder pressing or bench pressing is certainly a favourite of mine, and any workout which includes high volumes of cardio like 150 burpees or 150 wall balls I do not look forward to. Although is do feel good once I give them a go.

Favorite food?
I love most food as long as the portions are large, a fillet steak cooked to perfection (rare) is magical though.

What’s the wallpaper on your phone right now?
I have never changed it from the apple wallpaper that came with the phone, so it’s just boring shades of blue.

Name one obsessive/compulsive trait?
So for an example, when I arrive to the gym and put my phone and car keys into my back I must zip my bag a certain way, I then proceed to unzip my bag straight away again to check if my phone and keys are still there.

Who or what inspires you?
I find it very inspirational to visit other countries. I feel traveling to places around to world makes me a better person and gives me a better understanding of life, I would encourage anybody to do the same.

Advice to new comers?
Be patient, focus on your on workout and your abilities will develop through time.
Bone broth CrossFit Caloundra Sunshine Coast

Bone Broth and it’s Benefits!

For thousands of years, there have been traditional foods like fermented vegetables and cultured dairy that have been touted for their health benefits. But one common healing food that is now being recognised for its incredible health benefits is bone broth. Why? Because bone broth benefits are numerous and extensive. (see recipe below)

It’s been found that bone broth to be the No. 1 thing you can consume to:

Treat leaky gut syndrome
Overcome food intolerances and allergies
Improve joint health
Reduce cellulite and
Boost the immune system

Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation. Collagen also supports healthy skin and can reduce the appearance of cellulite. Bone broth should be called “nature’s multivitamin.”

Unfortunately, most store-bought “stock and “broth” products aren’t “REAL.” Instead, companies use lab-produced meat flavours in bouillon cubes, soup and sauce mixes. Also, manufacturers began using monosodium glutamate (MSG), which is recognised as a meat flavour but in reality is a neurotoxin.

If you want real bone broth and real bone broth benefits, you can make it yourself at home or purchase from a legitimate company. If making your own, you will need to get grass-fed bones from your local farmers market.

Bone Broth Recipe

1-2kg organic grass fed beef bones (the more marrow the better) or 1-2 organic chicken frames (add 2 feet and 2 necks for amazing collagen properties)
1 onion chopped roughly
2 garlic cloves chopped roughly
1 carrot chopped roughly
2 celery stalks chopped roughly (use leaves as well if you have them)
3cm piece fresh turmeric chopped roughly or 1tbs ground tumeric
3cm piece fresh ginger chopped roughly
2 bay leaves or kaffir lime leaves (optional for added flavor)
10 peppercorns approximately
½ cup raw organic apple cider vinegar (if you cant find raw don’t worry just use organic)

In no particular order add all of the ingredients to a slow cooker. Fill the slow cooker to the very top with filtered water, make sure all of your ingredients are covered. Cook on slow for 12-24 hours to achieve a jelly like consistency (best used for cooking with). Or cook on slow for 3hrs and high for an additional 3hrs for a liquid drinking consistency.
Once cooked, let the broth cool.
Skim the top layer of fat off if you are using it for a liquid drink. Put it in a container and use it for cooking with. Pour into a glass bottle and keep in the fridge. Each time you have a cup simply warm it up in the microwave or if you have the time use the stove top.

By regularly drinking bone broth or using it in recipes, you can help promote a healthy gut plus a whole host of other benefits!

Athlete of the Month – January!

Congratulations to Athlete of the Month for January – Yvette Fedeli!

Who are you – age/nicknames/background?
32, feel free to call me Vet, Vetti or Fedeli!
Grew up in Grafton with an Italian family. Two very active strong willed boys.

What did you do Fitness-wise before CrossFit?
Rowing and hockey growing up. I enjoy running and completed my first half marathon last year.

Why CrossFit?
I actually didn’t know what I was getting myself into when I signed up to crossfit lol. Never heard of or seen it before so I jumped in head first.

What results have you seen while at CFC?
The first 30 day clean eating challenge was a real turning point for me. Cutting out all the junk really helped my body change for the better. I remember when the 8kg bar was heavy!

Favorite WOD/exercise, and least favorite?
I like the cardio wods running, burpees, skipping, rowing ect. Hate squats! Front, back, thrusters, over head, wall balls!

Favorite food?
Favourite food is definitely pasta, spaghetti, lasagna and Nonna’s Tiramisu OMG

What’s the wallpaper on your phone right now?
My screen saver is a photo of my kiddies of course. They’re pretty wild but I love ’em

Name one obsessive/compulsive trait?
I hate when people don’t clean up after themselves. If you get it out put it back!

Who or what inspires you?
My kids inspire me to do better. I try to set the best example possible for them. There are plenty of things that influences them in this life some good others no so good. If they can see how hard I work, train and eat well then that’s setting them up for a good life I think.

Advice to new comers?
Advice to newbies is just to give it a go. Don’t be afraid. We all have to start somewhere and we’re all here to train, get fit and healthy and to better ourselves.

Athlete of the Month – November!

Congratulations to Athlete of the Month for November – Rachael Murchie!

Who are you – age/nicknames/background?
22, Murchdog/Jesus Christ himself

What did you do Fitness-wise before CrossFit?
Absolutely nothing since I was a little, until I started CrossFit 18 months ago

Why CrossFit?
Because it was cool….
But really… Because it was a mash up of weight lifting with gymnastics

What results have you seen while at CFC?
Well I gained a whopping amount of weight and shredded 8kg of it just by training daily and eating a bit better

Favorite WOD/exercise, and least favorite?
Filthy fifty is my b*#ch
I h8 with an extra 8 any and all WOD’s that involve running

Favorite food?
Grill’d bird and Brie subtract the bird add garden goodness patty, mmmmmmmmm

What’s the wallpaper on your phone right now?
George ❤️ my puppy

Name one obsessive/compulsive trait?

Who or what inspires you?
Everyone who can run more than a kilometer without wanting to fake a medical condition

Advice to new comers?
Listen to your coaches! 9.5 times/10 and PROTEIN, PROTEIN, PROTEIN!


Congratulations to Athlete of the Month for October – Zoe Spencer!

Who are you – age/nicknames/background?
Age – 21
Nicknames – Zo

What did you do Fitness-wise before CrossFit?
Numerous sports – Netball, touch, Oztag, horseriding

Why CrossFit?
A friend recommended it about 18 months ago and since then my passion has grown for it and the benefits have shown.

What results have you seen while at CFC?
Whilst at CFC I’ve have noticed many improvements from constant encouragement given within the box, however mostly noted in my lifting abilities.

Favorite WOD/exercise, and least favorite?
Favorite exercise would be between GHD’s and Deadlifts
Least favorite is thrusters

Favorite food?

What’s the wallpaper on your phone right now?
Yachts in the Greek Islands

Name one obsessive/compulsive trait?
Checking the next days WOD at 8 each night

Who or what inspires you?
Anyone at the gym who pushes themselves past there limits inspires me to push myself.

Advice to new comers?
Listen to the coach’s and don’t be afraid to ask questions or for help.

Athlete of the Month – September!

Congratulations to Athlete of the Month for September – Adrian McGrath!

Who are you – give us some background about yourself?
‘Big Ted’ or just ‘Ted’ AKA Adrian McGrath
I am 48 this year and studying a PhD researching child digital development (primary school age). I was diagnosed with a rare autoimmune blood disorder (Cryoglobulinemia, Demyelinating Multifocal Neuropathy, Rheumatoid Arthritis) and came to the Sunshine Coast for treatment – we lived in Christchurch NZ but the cold climate made the disorder more difficult to treat – so my beanie/hat thing is not a fetish but me keeping my computer warm. I used to be CEO of an education software company and travelled a lot. Gayleen is the LOML, my bank manager and full-time all-round at-home-tradie. We have 3 kids: Shonny who is working on a law degree at USC and fits in CFC (and crèche) in between studies; Jordi our full-time year 9er and part-time hair model; and Ash our youngest and cross-bar soccer aficionado.

What did you do Fitness-wise before CrossFit?
Have been disabled since 2008 with varying problems. Could hardly walk a few years ago, so have majored on that quite a bit. Climbing the stairs at home was a mission. Max-reps fridge door opening comp and rugby union game watching marathon winner.

Why did you choose CrossFit?
Anything to get me out of the house – Rheumatoid Arthritis is in all my joints: feet, knees, hips, hands, shoulders, and nerve damage is in my feet & legs – so aiming to improve flexibility, mobility, strength, balance, pain relief – plus no air con at CFC.

What results have you seen while at CrossFit Caloundra?
Bit stronger, bigger heart, bigger lungs – perseverance through winter (my worst time) – tolerance to Marty’s crappy music playlist.

Favorite WOD/Exercise & least favorite?
Filthy Fifty – one day…

Favorite food?
Domenicos Kings Beach: Chicken thingy dish

What’s the wallpaper on your phone right now?
Right now it’s All Black…

Name 1 obsessive/compulsive trait you have?
Obsessions: US Politics
Compulsion: Sleeping

Who or what inspires you?
Doc Mars
Joe Satriani
Barack Obama, HRC, Bill Maher, Jon Stewart, John Oliver
Sick people achieving things

Advice to new comers?
Don’t be fooled into thinking Marty will ever change the music playlist!