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If you’re into fitness, you’ll know about CrossFit. If you want to get fit, strengthen your body, lose weight, and find your six-pack, then you probably should read up on this massively popular fitness program!

A favourite with military and law enforcement, this latest fitness trend is taking Australia by storm! Developed by Californian fitness coach, Greg Wiseman almost 20 years ago, CrossFit is a specialised core strength and conditioning program. It aims to optimise your physical competence in each of 10 recognised fitness domains; cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. The CrossFit program focuses on developing power, cross training with multiple training modalities – combining plyometric exercise with less conventional exercises.

But beware; CrossFit is not for the faint-hearted! It is a seriously challenging workout; you are pushed to work outside your comfort zone and to better yourself each session. If you are pushing yourself and performing the high intensity moves as instructed, you will start to see changes in your body within a couple of weeks, far quicker than expected if you are running through standard gym routines. And this isn’t a ‘boys-only’ club; women are signing up for the CrossFit challenge and loving it!

CrossFit may see you swinging kettle bells, jumping over boxes, climbing ropes, doing handstands or pull-ups, throwing slam balls, squatting, pushing oversized tyres or lifting seriously heavy weights and all timed to the clock. Each session you work on bettering your last time. At the end of a session you are exhausted and laden with sweat! But be warned it is highly addictive and you’ll be heading back for more!

There is almost a ‘cult-like’ following for CrossFit, and a global community and culture has developed around it. When you are on the fitness wagon, eating clean foods just seems to come naturally. CrossFit devotees are no different and while clean eating is a must, some go further and are avid supporters of the paleo diet.

We recommend before you commence any new exercise regime that you check with your healthcare professional if it’s the right program for your individual health and fitness needs.

CrossFit breakfast pancakes


  • 1/4 cup rolled oats
  • 1/4 cup Balance 100% Whey Natural Vanilla Protein
  • 1/2 cup liquid egg whites
  • 1/4 cup flaked coconut
  • 1/4 cup almond milk
  • 1/2 tsp baking soda


  1. Blend all ingredients together.
  2. Heat a non-stick pan over medium/high heat. Add a dash of coconut oil to grease the pan.
  3. Into the sizzling pan, pour your batter. Turn heat to medium/low and make sure pancakes cook through without burning.
  4. Flip once bubbles start to appear on the pancake’s surface, flip again, and then boom they’re ready to eat!
  5. Top with whatever you like – berries is always a good option!

Nutrition facts

Serving Size: 1 stack
Recipe Yields: 1 stack
Calories: 564
Total Fat: 21.1 g
Total Carb: 39 g
Protein: 45 g