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GYMNASIUM.FIT

Warm Up
3 Rounds of:
10 Worlds Greatest Stretch
10 T Sprinter Drill
10 Air Squats
⠀
WOD
'This Sucks'
⠀
For Time:
⠀
32-27-21
Burpees
Air Squats
⠀
27-21-15
Burpees
Reverse Lunges
⠀
21-15-9
Burpees
Push Ups
⠀
*35 minute time cap
#wod #fitness #bodyweight #bodyweightworkout #crossfit #compete #gymnasium #london

Live cook along
Friday 6pm
26th Febuary 2021

Shaksuka Indian Style 🍳

You can't beat a bit of breakfast for dinner, adding more of an evening twist by using some Indian spices on this classic dish. Some crispy roast potatoes on the side for dunking in a nice runny egg!
Shaksuka (serves 2, it keeps really well for leftovers!)
Please chop the veg in advance!

👉Ingredients:

1 cup finely chopped onion
1/2 cup finely chopped tomato
1/2 cup tp.skedsocial.com/assets/img/blank.gif omato puree
1/2 tea spoon red chilli powder
1/2 tea spoon cumin powder
1 teaspoon giner paste (or finely chopped ginger
1 tea spoon garlic paste
1/2 teaspoon sugar
4 eggs
Olive oil
2 table spoon chopped corriander
1-2 cups chickpeas
4 table spoons sour cream
Optional protein- cooking chorizo, halloumi, or prawns
For the crispy roast potatoes
2 large potatoes
1/2 tsp cumin seeds
1/2 tsp coriander seed
1/2 tsp fennel seeds
1 tbsp oil
Butter (obviously)
6 spring onions finely chopped
1 tbl spoon coriander leaves finely chopped
3 green chillies finely chopped
sea salt
30ml lime juice
1-2 tsp kabab masala (optional, you can usually find this in smaller good newsagents that sell indian spices)

#gymnasium #fuel #cooking #foodie #cookalong #Shaksuka #cook

Workout of the week | Compete
⠀
Warm Up
3 Rounds of:
10 Worlds Greatest Stretch
10 T Sprinter Drill
10 Air Squats
⠀
WOD
'MARK KLEMENT'
⠀
For Time:
⠀
74-44-11
⠀
Burpees
Push-Ups
Sit-Ups
Air Squats
⠀
*35 minute time cap
#gymnasium #fitness #markklementherowod #wod #bodyweight #functionalfitness

Live cook along
Friday 6pm
19th Febuary 2021

Maple & Lime Crispy Pork Belly with Roasted Garlic Aioli in a Bao Bun 🐷🍴

How it begins:

👉Preheat oven to 170 degrees
👉 Bao buns ( I buy mine at M&S)
👉 Slice 800g pork belly into equal pieces (I buy pork belly slices for ease!)
👉 Spice mix (1 tsp of each of the following: salt, pepper, garlic granules, dried chilli pepper, ground ginger, cayenne pepper, brown sugar and sesame seeds)
👉 A whole lemon
👉 Cooking bags

The sauce:

👉 2/3 cup of maple syrup
👉 1/3 Soy Sauce
👉 Juice of two limes
👉 2-3 Red chillies (chopped fine)
👉 Same spice mix as above

Topping:

👉 200g Cabbage
👉15ml Apple cider vinegar, 15ml lime and salt before combining it all together
👉 200g Spring onions
👉 A whole bulb of garlic
👉 150-200ml Mayonnaise #gymnasium #notjustfitgymnasiumfit #cook #cookalong #fuel #porkbun #baobun #cooking

Workout of the week Compete
⠀
Warm Up
3 Rounds of:
5 Down Ups
10 Sit Ups
15 Squats
⠀
EMOM 15
5 V-Ups
10 Push Ups
15 Air Squats
⠀
WOD
30-20-10
Devils Press (Down Up + Jumping Lunge)
Goblet Squats
⠀
*12 minute time cap
⠀

Fuel - Friday night cook along with Jack

Reverse sear steak, served with a roast aubergine, chickpea and walnut salad.

Ingredients (serves 2)
2 medium aubergines
1 large onion
Olive oil
Ground cumin
Salt and pepper
Aleppo pepper (sub with cayenne and paprika)
1 can of chickpeas (good quality)
1 lemon
Fresh coriander
Date syrup
3 medjool dates
10g walnuts
Dressing-
Feta
Lemon zest
Thyme
Ricotta
Date syrup
For the steak
1 thick steak per person, Ribeye works well.
Salt and pepper
Butter
Rocket

Roasted greens with a tahini dressing and crispy shaved almonds 🌿

Super easy to make on the day or meal prep for up to two days. A mixture of salt and tang, crunchy and fresh. Something to add that extra vibe to your lunch.

What you need:

👉 300g of zucchini
👉 200g of tender stem broccoli
👉 150g string green beans
👉 15ml olive oil
👉 Salt and pepper to season
👉Half a lemon

How you do it:

Preheat your oven to 180 degrees.You slice all the above into even pieces and place into roasting dish, cover with olive oil, lemon juice and seasoning. Place into oven and cook for 5-10 minutes and then turn the oven onto grill and cook for a further 5-10 minutes (keep an eye out)

Tahini dressing:

👉 3 Tablespoons tahini
👉 1 Teaspoon of mustard
👉 Salt and pepper to season
👉 1/2 Cup olive oil
👉 Juice of one lemon

Combine all of the above to form a dressing.

👉 Once your veg is out the oven top with the dressing and some shaved crunchy almonds for the finishing touch.

This is the perfect veg side to any lunch!

Also, dont forget to join us every Friday night for our coaches cook along at 6pm! #gymnasium #fuel #cook #veg #food #foodie #recipe #cooking #loveforfood

Workout of the week Compete
⠀
Warm Up
3 Rounds of:
10 Worlds Greatest Stretch
10 T Sprinter Drill
10 Air Squats
⠀
WOD
""Zachary Tellier""
⠀
For Time:
10 Burpees
⠀
10 Burpees
25 Push-Ups
⠀
10 Burpees
25 Push-Ups
50 Lunges
⠀
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
⠀
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
⠀
*35 minute time cap

Roadwarror Double T
Athletica Bodyweight

36 minute EMOM, alternating movements. 40 seconds on, 20 seconds rest.

👨‍🍳Live cook along with tyla
Gorgonzola & truffle gnocchi gratin 🧀

What you need:

For the gnocchi:
1kg potatoes
150-200g 00 Flour (and extra for dusting)
1 Teaspoon of nutmeg
Salt and pepper for seasoning

For the sauce:
250g Gorgonzola Cheese
500ml Heavy Cream
1 Table spoon of butter
3 Cloves of crushed garlic
1 Tablespoon of truffle oil ( I used the one from M&S)
1 Teaspoon of nutmeg
Salt and pepper for seasoning

And 200-250g Parmesan for the topping!

How it’s done:

For the gnocchi:

1️⃣ Preheat oven to 190 degrees on grill and fan setting
2️⃣Cook the potatoes in a large pot of salted boiling water for 20-25 minutes until soft
3️⃣ Drain the potatoes and mash them until fine with no lumps. Add in your seasoning and nutmeg.
4️⃣ Slowly incorporate the flour a bit at a time and be careful not to overwork the gnocchi dough
5️⃣ Once it forms a ball and is combined add to a surface dusted with flour
6️⃣ Roll the dough out into long lines and then cut into small equal pieces
7️⃣ Heat up a pot of salted boiling water and add the gnocchi a bit at a time and cook until the gnocchi floats to the top. Usually 2-3 minutes.

For the sauce:

1️⃣ Add the butter and garlic to a sauce pan and brown.
2️⃣ Add the cream to the sauce pan on a medium heat and then add your Gorgonzola.
3️⃣ Once melted add your seasoning and nutmeg along with the truffle oil. Combine nicely and set aside.

How it comes together:

1️⃣ Add your gnocchi to a baking dish and then pour in your sauce. Top with more truffle oil and cover in parmesan.
2️⃣ Add dish to oven and cook until top is crispy under the grill.

Workout of the week Compete
⠀
WARM UP
3 rounds:
10 Yoga Push Up
10 IYT Raise
10 Single leg RDL
⠀
THEN
⠀
5 Down Ups
10 Sit Ups
15 Air Squats
⠀
WORKOUT
5 Rounds For Time:
20 Devils Press
30 Goblet Reverse Lunge
40 DB Snatch
50 Goblet Squats

Some films from Saturday’s site visit 👌👌👌 @gymnasium.fit_wandsworth @hollandharvey

@gymnasium.fit_wandsworth looking 👌👌👌

Bodyweight Warrior
Athletica
Ton of work

4 stations, descending ladder. Then 5 minute buy out.

👨‍🍳 Live cook along with Alex

Friday Cookalong! Chinese Dumplings!!
Full recipe below and on WodBoard
Chinese Dumplings (makes 30ish)
Pork and prawn
2-3 tablespoons of soy sauce (dark)
Handful of spring onions
2 table spoon of oyster sauce
400g pork mince
200g prawns (ideally raw)
2 tbsp shaoxing rice wine or dry sherry
1 egg
2 teaspoon sesame oil (and additional for cooking)
3 grated carrots
1 thing of chicken stock cube
Freshly ground pepper
Gyoza (or dumpling) wrappers – but the ones labelled gyoza are often better
Veggie alternative
Switch pork for mushrooms
Switch prawns for shredded cabbage
Dipping sauce:
2 tbsp soy sauce
2 tbsp rice vinegar
1 teaspoon of sesame oil
Optional:Lao gan ma (soybean chilli sauce, translates as ‘old dry grandma’ – highly recommended)
Fresh chilli chopped
chopped spring onion
Sriracha
Sweet chilli sauce
Equipment required:
Chopping board
Chopsticks (ideally but not strictly necessary)
Frying pan
Large saucepan
For the slightly more niche ingredients like shaoxing rice wine, rice vinegar, Lao Gan Ma and oyster sauce, all of these can be found in a large Sainsburys (Balham definitely). For the gyoza wrappers you may need to go to an Asian foodstore. We go to Longdan in Elephant and Castle. If you have trouble finding them let me know and ill try to help!

Workout of the week Compete
⠀
Warm Up
4 Rounds of:
Glute Bridge x15
Wall Sit x30 Seconds
Fire Hydrant x10 ES
⠀
Strength
A1
Single Arm Front Rack Squat
6x8-10 Each Arm
⠀
A2
Weighted Hip Thrust
6x12
⠀
6 Minute AMRAP
⠀
2 - 4 - 6 - 8....
Swings
Goblet Squats
⠀
Rest 1 Minute
⠀
6 Minute AMRAP
⠀
2 - 4 - 6 - 8....
DB Snatch
Sit Ups
⠀
Rest 1 Minute
⠀
6 Minute AMRAP
2 - 4 - 6 - 8....
Burpees
OH Reverse Lunges

Bodyweight Warrior
Athletica
Recalibrate

3 Stations, each station is 9 minutes long. 4 minutes of work with 2 minutes o f rest

👨‍🍳 Live cook along with Tyla

Coach Tyla’s Ruby Murray (the best!)

500g Chicken Breast/ vegetarian option
2 Cups of Greek yoghurt/any thick yoghurt
1 Tin of tomatoes
3-4 Cloves Crushed Garlic
1 Red onion chopped finely
100g Butter
Handful of cashew nuts
Fresh chilli (if you like it hot)
Cooked Rice to serve with/naan bread

Spice mix:
1 Tablespoon Ground Cumin
1 Tablespoon Ground Corriander
1 1/2 Teaspoon of Ground Cardamom
1 Teaspoon of ground pepper
1/2 Teaspoon of ground cloves
1/2 Teaspoon of ground nutmeg
1 teaspoon of cinnamon
1 Teaspoon Chilli Flakes

Legends Introduction Class - Thursday at 10am on Zoom. Legends is our free program specifically designed for anyone over 60+. Classes are led by a coach and run over Zoom video conference three times a week. It has been successfully running for over a year and we are keen to grow it. This introduction class takes you through how the program works, some of the key movements, how to adapt them if needed and there is an opportunity to have open discussion about some of your goals and challenges. It is perfect for anyone who is interested in moving more, but might feel intimidated about jumping straight into a class. If you know of anyone please DM or follow the link in our bio.

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