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Thanksgiving Celebration

at CrossFit Ballina

30 th of November

CrossFit Ballina coaches are wishing youa happy and healthy holiday season.This is the time of year for celebratingthe things you are thankful for,

including friends and family. We are so

As most of you are aware, we (Ehrenand Lindsay Vaughan) have purchasedand taken over CrossFit Ballina. Weare so very eager for the opportunityto work with all of you, and help you toreach your fitness goals. We areextremely thankful to Amy and JamesJelley for bringing such a lovely groupof people together for us to work with.Our first month was extremely busy butwe have enjoyed every moment spentgetting to know the community andworking to make the hour that youspend with us one of the best hours ofyour day!

There have been a few changes toCrossFit Ballina since we arrived inNovember. We have added a fewspecialty classes that we are veryexcited about. There are two newOLYMPIC LIFTING classes. One class ison Thursday night from 6:30-7:30pm,

Under New Ownership Page 1

Christmas Party! Page 2

Recipe Page 2

Technique Corner Page 3

thankful to be spending this season withthe CrossFit Ballina Community! Thanksto each and every one of you for makingus feel at home!

and the other is on Saturday morningfrom 8:30-9:30am. We have EhrenVaughan, USAW Level 1 Certified, andAndrew Fraser, AWF Level 2 Certified,coaching those classes. Stop by andcheck them out when you get achance.

We are also now offering aGYMNASTICS class on Tuesday nights

at 6:30pm. During our 1 hour session,we will be working on flexibility, aspecific skill, and core strength.Lindsay Vaughan will be teaching thegymnastics class and cant wait toshare the amazing benefits ofgymnastics conditioning with CrossFitBallinas population!

We have also revised our classstructure and programming in order tohelp you become the healthiest,happiest, and fittest you!

-Christmas Party Page 1Saturday the 14 th ofDecember from4:00pm 8:00pm at theCherry Street Tennis ClubBallina

-Summer Kids Programs6/1/14 through 24/1/14

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Holidays are the hardest time ofyear to make sure you are eatinggood food that will nourish yourbody, allow you to feel energetic,and keep you fit and healthy! It s

Calling on all the wanna be RogerFederers! Its your time to shine. OurChristmas party will be taking place atthe Cherry Street Tennis Courts onSaturday the 14 th of December, from4:00pm 8:00pm. No worries if youthink you may be the worst tennisplayer around; Lindsay has that titlefirmly in her grasp. So head on down,put fitness to work, and enjoy somefun times with some great friends!

If you have some racquets, bringthem. If not, no worries we have you

Serves 6

2 medium navel oranges 5 Tbs. extra-virgin olive oil Kosher salt 1 ripe avocado, cut to medium dice 1/3 cup thinly sliced scallions

(both white and green parts) 1 Tbs. fresh lime juice 2 tsp. sweet Hungarian paprika 1/2 tsp. ground cumin 1 tsp. Tabasco or other hot sauce 700g large (21 to 25 count) prawns,

peeled and deveined

Ehren Vaughan

Boise State Tennis

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covered. There will be a BBQ goingwith a paleo sausage sizzle! Feel freeto bring anything else you may like toenjoy with your sausages!

Kids are more than welcome to comealong and Ehren will be offering somelessons for them! So feel free to bringthe family. Tennis is free for membersand their immediate family and $5.00for non-members! See you all there!

great to enjoy yourself and have a fewtreats, but we thought it would be agreat time to share a lovely andhealthy Holiday meal that the wholefamily can enjoy!

In the oven, position a rack 10 cm from thebroiler and heat the broiler to high.

Segment the oranges: Slice the ends offone of the oranges with a small, sharpknife. Stand the orange on one of its cutends and slice off the skin in strips, cuttingbelow the bitter white pith. Working over asmall bowl, cut the orange segments freefrom the membrane; letting each segmentfall into the bowl as you go. Squeeze anyremaining juice from the membranes intothe bowl. Repeat with the other orange.Cut all of the orange segments in halfcrosswise and return them to the bowl. Add2 Tbs. of the olive oil, 3/4 tsp. salt, theavocado, scallions, and lime juice to the oranges and toss gently to combine.

Combine the remaining 3 Tbs. of the oil, 1tsp. salt, the paprika, cumin, and Tabascoin a medium bowl; stir well. Add theshrimp, tossing to coat.

Arrange the prawns on a foil-lined rimmedbaking sheet. Broil until they are opaqueand cooked through, about 4 minutes.

Serve the prawns with the salsa over rice orcauliflower rice!

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RowingStarring Penny Williams

THE CATCHNotice Pennys body positions. Her arms are straight and her kneesand hips are compressed in a way that still allows her back to be flat.Her head is in a neutral position and her heels are slightly off the footpieces. You will notice that these positions allow her to get thehandle quite close to the machine.

THE DRIVE Part 1Here you can see that Pennyhas begun the drive usingher legs and by pressing theheels flat. The arms arestill relaxed and straight,and the hips are still in thesame position as in thecatch. Utilizing the legsfirst ensures she gets themost power from each pull.

THE DRIVE Part 2Notice that Penny has begun to open her hips in this picture. Her legsare almost fully straightened at this point but her arms are stillrelaxed. The hip opening should be done with a flat back and it shouldbe a powerful and quick movement.

THE FINISHAt this point, Penny hascompletely straightened herlegs, her hips are open andshe has pulled the handlewith her elbows back to justbelow her rib cage. Noticefrom the first picture howlong her pull is once shereaches this extendedposition.

THE RECOVERY Part 1The very first step in the recovery should be the relaxing of the arms.Notice that Penny s arms are again relaxed and she has begun to closeher hips. Also notice that her knees are still straight. She will keepthem straight until the handle passes her knees. This will allow the

handle to travel in a straight line.THE RECOVERY Part 2Here the handle has passedPennys knees so she willbegin to bend the knees inand return to the catchposition. The recoveryshould be about half thespeed of your drive. If ittakes 1 second to finish thedrive then it should take 2seconds to return to thecatch position.

THE RECOVERY An OverviewIt is called the recovery for a reasonIt is your time to recover from thepowerful drive. Notice how relaxedPenny looks as she returns to the catchposition. Also notice how her handletravels in a straight line, which is veryefficient. The shortest distancebetween 2 points is a straight line.

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