Crossfit Inventive in Caringbah, New South Wales, Australia | Sports & fitness instruction

Crossfit Inventive

Locality: Caringbah, New South Wales, Australia

Phone: +61 424 352 675

Address: 5/16-18 Resolution Dr 2229 Caringbah, NSW, Australia

Website: http://www.crossfitinventive.com.au/

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25.01.2022 #HealthyHumpDay: Apple Pecan Bars For the crust: - 18 dates - 1 teaspoon cinnamon - 3/4 cup almond butter... - 1/4 cup raw honey - 1/2 cup shredded unsweetened coconut - 1/2 cup whole pecans - 1/4 teaspoon salt For the topping: - 1/2 cup whole pecans - 1/4 cup coconut oil - 3 Gala apples, cored and thinly sliced - 1 teaspoon cinnamon - Pinch of salt . Directions: 1Place all the crust ingredients in a food processor until they are finely chopped and well combined. Transfer the mixture to an 8x8-inch baking pan and press so that it is evenly distributed. Chill the crust in the refrigerator while you prepare the apple topping. 2Place a small skillet over medium-low heat. Add the whole pecans, and toast until aromatic, about 8 minutes. Roughly chop the pecans, then set aside. 3Place a large skillet over medium heat. Add the coconut oil followed by the sliced apples, 1 teaspoon cinnamon, and pinch of salt. 4Cook just until the apples become flexible, about 4 minutes, stirring frequently. Allow the apples to cool enough so you can handle them. 5Arrange the apple slices on top of the refrigerated crust, then sprinkle the chopped pecans over the apples, then drizzle with the reduced apple liquid. 6Refrigerate the bars until they become firm, about 8 hours. Cut into 12 bars, then serve. . So delicious! . #healthyhumpday #cfi #crossfitinventive #ohana #noonegetsleftbehind See more

24.01.2022 Success is not final, failure is not fatal: it is the courage to continue that counts. Winston Churchill Thursday Sept 24, 2020 Metcon... On Every 8 mins x 3 Sets 9 Deadlifts @80/50kg 18/12 Cal Machine 9 Front Squats @80/50kg 18/12 Cal Machine 9 Deadlifts @80/50kg 18/12 Cal Machine Buckle Up! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #deadlift #frontsquats #calories #machines #buckleup

22.01.2022 That Friday Feeling Friday Sept 25, 2020 Time to round out the working week with this little piece....... Metcon 5 Rounds: For reps 1:00 Max cal machine 1:00 Max Lateral bar Burpees 1:00 Max Thrusters @42.5/30kg 1:00 Rest- We will work for 3 mins & rest for 1. Happy Friday Y’all! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #calories #burpees #thrusters #fridayfeelings

21.01.2022 #HealthyHumpDay: Vegan Apple Cinnamon Crepes . INGREDIENTS: Dry ingredients:... - 1 cup oats ground into flour or oat flour - 1/2 cup rice flour - 4 tbsp cornstarch or tapioca flour - 2 tbsp coconut sugar or lime juice - 1 tbsp flax seeds ground or chia seeds - 1 tsp baking powder Wet Ingredients: - 1 1/2 cups plant-based milk - 1 small banana - 1 tbsp lemon juice or lime juice - 1/2 tsp vanilla extract oil for frying Apple Filling: - 3 apples peeled, cored and chopped - 3 tbsp coconut sugar or brown sugar - 2 tbsp plant-based milk - 1/2 tbsp lemon juice or lime juice - 1/2 tsp cornstarch - 1 tsp cinnamon . INSTRUCTIONS: 1 To make the crepes simply put all dry ingredients into a bowl and stir with a whisk 2Process all wet ingredients (except the oil) in a food processor or blender 3Pour the wet ingredients into the bowl of dry ingredients and stir with a whisk to combine 4Let the batter rest for 5 minutes 5Heat a little bit oil in a small/medium sized non-stick skillet 6Pour 1/4 cup of the batter into the skillet, swirl the batter around to coat the pan evenly 7Cook for about 2-4 minutes or until you can easily lift a side of the crepe (don't try to flip the crepe too early) 8After you flipped the crepe, cook for a further 1-2 minutes 9After a while, the batter will get thicker, so you might need to add a splash of milk- continue until you have no batter left To make the apple filling, put all ingredients in a skillet, stir and let simmer for a few minutes over low/medium heat. Add a few tsp of filling on each crepe, roll it up and serve with a drizzle of caramel sauce . #cfi #crossfitinventive #ohana #noonegetsleftbehind #healthyhumpday See more

21.01.2022 And you will succeed? Yes you will indeed! (98 and 3/4 percent guaranteed.) Dr. Seuss Nothing is 100% guaranteed, but with a positive mindset, great things can happen! Thursday Nov 26th, 2020... Metcon 3 Rounds for reps 27 Minute Running Clock: On The 0:00 3 Min Amrap: 3 Power Cleans 60/40 3 Front Squats 3 Push Jerks Rest 3 mins G0 6:00 3 Min Amrap: 3 Power Cleans 70/47.5 3 Front Squats 3 Push Jerks Rest 3 mins Go 12:00 3 Min Amrap: 3 Power Cleans 80/55 3 Front Squats 3 Push Jerks Rest 5 mins Into: Go on 20:00 1 Power Clean, 3 Front Squats, 1 Split Jerk (7 minutes to build to heavy single) #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #cleans #powercleans #frontsquats #squats #pushjerks #amrap #drsuess #mindset #positive #thursday

21.01.2022 #HealthyHumpDay: Honey Garlic Glazed Salmon. . Ingredients: - 1/3 c. honey - 1 /4 c. soy sauce... - 2 tbsp. lemon juice - 1 tsp. red pepper flakes - 3 tbsp. extra-virgin olive oil, divided - 4 6-oz. salmon fillets, patted dry with a paper towel - Kosher salt - Freshly ground black pepper - 3 cloves garlic, minced - 1 lemon, sliced into rounds . Preparation: 1In a medium bowl, whisk together honey, soy sauce, lemon juice, and red pepper flakes. 2In a large skillet over medium-high heat, heat two tablespoons of oil. When the oil is hot but not smoking, add salmon skin-side up and season with salt and pepper. Cook salmon until deeply golden, about 6 minutes, then flip over and add the remaining tablespoon of oil. 3Add garlic to the skillet and cook until fragrant, 1 minute. Add the honey mixture and sliced lemons and cook until sauce is reduced by about 1/3. Baste salmon with the sauce. Garnish with sliced lemon and serve. . This is so delicious! . #cfi #crossfitinventive #healthyhupday #ohana #noonegetsleftbehind See more

20.01.2022 Poor Tuesday.... The Runt of the Litter. Lets show her some love and get after it! Tuesday Sept 29, 2020... Strength Deadlift 5 sets x 3 reps Clean Grip Deadlift. Dead stop, no touch N Go. Metcon For Time: 1000m Row 30 Deadlifts 102.5/70kg 50 Lateral Bar Burpees Row Substitutes: 2000m Bike Erg 50/40 Cal Assault Bike 800m Run Go! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #deadlift #row #rowing #burpee #barbell #tuesday #runtofthelitter #getafterit

19.01.2022 You combine hard work, creativity . And self-determination . Things start to happen ... . #cfi #crossfitinventive #ohana #noonegetsleftbehind #mondaymotivation See more

19.01.2022 You can’t expect to hit the jackpot if you don’t put a few nickels in the machine. . Play hard. . Go for it.... . #cfi #crossfitinventive #ohana #mondaymotivation #noonegetsleftbehind See more

18.01.2022 We know when the holidays are coming up, we tend to relax a little on our fitness journey and say " I'll take it back next year" but wouldn't it be great to keep track of your workout all year long as a new habit of you daily life. The last thing you want is more stress and, for many of us, trying to keep to our usual workout program does just that. At the same time, staying active in some way will give you energy, reduce stress and tension and, of course, help mitigate some of the extra calories you may be eating. Click on the link below to read our full blog on how to stay in shape during the holidays: https://crossfitinventive.com.au/staying-in-shape-during-t/

17.01.2022 #HealthyHumpday Zucchini Lasagna Roll-Ups. . Ingredients: - 6 large zucchini - 1 (16-oz.) container ricotta... - 3/4 c. freshly grated Parmesan, divided - 2 large eggs - 1/2 tsp. garlic powder - Kosher salt - Freshly ground black pepper - 1 c. marinara - 1 c. grated mozzarella . Directions: 1Preheat oven to 400. Slice zucchini lengthwise into thick strips, then place strips on a paper towel-lined baking sheet to drain. 2Make ricotta mixture: In a small bowl, combine ricotta, 1/2 cup Parmesan, eggs, and garlic powder, and season with salt and pepper. 3Spread a thin layer of marinara onto the bottom of a 9"-x-13 baking dish. On each slice of zucchini, spoon a thin layer of sauce, spread ricotta mixture on top, and sprinkle with mozzarella. 4Roll up and place in a baking dish, packed together tightly. 5Sprinkle with remaining 1/4 cup Parmesan. Bake until zucchini is tender and cheese is melty, 20 minutes. . How delicious does this sound? . #cfi #crossfitinventive #ohana #noonegetsleftbehind #healthyhumpday See more

16.01.2022 Personally, I think walking on your hands is kinda creepy. 11 yr old Hillary - Beaches Tuesday, 9th February 2021 Skills Conditioning... EMOM x 12 (4 Rounds): Min 1 40 Double-Unders Min 2 8 Chest To Bar Pull-Ups Min 3 -40 sec max Distance Handstand Walking Metcon AMRAP 20: 40/30 Calorie Bike Erg 30 Single Arm Dumbbell Hang Clean and Jerks 20 Toes to Bar 10 Strict Handstand Push-Ups Let’s get upside down #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #doubleunders #pullups #handstandwalks #calories #cleanandjerks #toestobar #handstandpushups #beaches #bettemidler #tuesday

16.01.2022 I'd rather attempt to do something great and fail . Than to attempt to do nothing and succeed. . Go for it... . #cfi #crossfitinventive #ohana #noonegetsleftbehind #mondaymotivation See more

16.01.2022 My latest edit

15.01.2022 Monday Tomorrow! Time to get back at it! Justin Woodford... #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community

15.01.2022 Throwback Thursday March 2019 To one of our many Families within our Inventive Family.... As always, @adam.stevens_24 and @gemmacstevens setting a great example for Lucy in the 2019 Crossfit Open Workout 19.3! Difficult things aren’t easy, but they’re worth it #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #family #theopen #difficultthings #hwpo #daddysgirl

13.01.2022 On Saturday’s, we practice the Art of Sharing! Saturday 3rd Oct, 2020 We round out the week with a WOD that’s too much fun not to be shared! ... Metcon 25 minute Amrap: 30 Power Snatches 37.5/25 30 Box Jumps 24/20 60 Cal Machine Grab a partner, Enjoy it! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #snatch #boxjumps #calories #concept2 #saturday #partnerworkout #sharing #powersnatch

13.01.2022 Take care of your body. . It's the only place you have to live in . Your body your template... . #cfi #crossfitinventive #mondaymotivation #ohana #noonegetleftbehind See more

13.01.2022 Throwback Thursday Nothing Else Mudders! Before-swipe left for After... Going way back to 2012, when some of our TRF (Inventive) members took on the gruelling 21km Tough Mudder course. We battled, icy cold water, mud, electricity, mud, 10 foot walls, mud, monkey bars over piranha infested waters, mud, mountains, mud, mountains of mud, mud!! Good dirty fun! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #nothingelsemudders #toughmudder #trf #tbt

12.01.2022 Ain’t no weekend like a looong weekend! Monday 5 Oct, 2020 Public Holiday Partner WOD... Metcon You Go, I Go! 5 x 5 min amrap: (1 min rest) 3 Power Cleans 60/40kgs 6 Push-ups 9 Air Squats Get after it! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #longweekend #monday #partnerwod #thisweeknextweek #cleans #pushups #airsquats #yougoigo

12.01.2022 Trust yourself. . You’ve survived a lot. . You’ll survive whatever is coming.... . #cfi #crossfitinventive #ohana #noonegetsleftbehind #mondaymotivation See more

09.01.2022 All good things in life begin with violent hip extension! - Unknown Wednesday Sept 30, 2020 In today’s Olympic Weightlifting class we are working The Snatch!... On Every 90 sec x 8 1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch And... On Every 90 sec x 8 2 Power Snatch 2 Hang Power Snatch And then... Power Snatch 10 mins to work to heavy single! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #olympicweightlifting #snatch #powersnatch #watermelon #violenthipextension #wednesday

08.01.2022 Gotta move different if you want different! Thursday October 1, 2020 Accessory... Floor Press 3 Sets 15 Reps 90 rest between sets Metcon On Every 5 Minutes x 4 sets 10 Alternating Single DB Reverse Lunges 25 Double Unders 10 DB Alternating Single Devils Press 25 Double Unders 10 Alternating Single DB Hang Clean & Jerk 25 Double Unders RX Dumbbell Weight= 1 x 22.5/15kg #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #floorpress #dumbell #skipping #skip #doubleunders #thursday #october

07.01.2022 Saddle Up Partner! Saturday Sept 26, 2020 Partner Relay Style ... 30 minute amrap: 200m Run 16/12 Cal machine 12 Box Jump overs 12 Altaernating DB Snatches Box- 24/20 inch Dumbbell- 1 x 22.5/15kg Partner 1 will start the run! Partner 2 remains at gym door until Partner 1 returns and tags Partner 2 into the run. P1 may continue on with the workout. P2 follows as soon as they return. P2 is never allowed to overtake P1 in the workout! Finish the week strong! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #partnerwod #run #running #calories #machine #boxjumps #dbsnatches #snatches #saturday #weekend #saddleuppartner

06.01.2022 Our Wallball Experience just went next level! Our members are loving the new Wallballs from AlphaFit! These, together with some new target circles and freshly painted target lines (special thanks to Gordon Guppy for a top job) are making wallballs just a little more attractive. ... We endeavour to uphold a standard on our equipment to ensure our members train safe and without distraction. #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #wallball # alphafit #alphafitaus #targets #freshpaint #smooth #sphere

06.01.2022 Might as well Jump, JUMP!....go ahead and Jump! Van Halen Friday 2nd Sept, 2020 Metcon ... For Time: On The 0:00 1600m Run On the 10:00 3 Rounds: 15 Hang Power Cleans 50/35 12 Lateral Bar Burpees 9 Thrusters 50/35 On The 20:00. 1600m Run You’ll have 10 minutes to complete each section! Enjoy! It’s Friday Y’all! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #run #running #jumping #burpee #cleans #thrusters #hang #friday #vanhalen #jump

05.01.2022 #HealthyHumpDay: Vegan Pumpkin Spice Blondies . INGREDIENTS: - 1 cup all-purpose flour - 15 oz can of pumpkin puree. (about 1 cup)... - 1/2 cup of melted coconut oil or vegan butter - 2 flax eggs - 1 1/4 tsp of ground cinnamon - 1/3 tsp of ground ginger - tsp of ground cloves - 1/4 tsp ground nutmeg - 1/4 tsp of salt - cup of organic coconut sugar. (or regular sugar) - tsp of baking powder . INSTRUCTIONS: 1Preheat your oven to 375 degrees 2Start by mixing your flax eggs, melted coconut oil and sugar- mix thoroughly 3 Add your pumpkin puree and all your spices, then mix 4Now add your flour, salt and baking powder- start mixing very slowly so you don’t make a mess 5Once the mix is ready, move it to an 8x8 brownie pan (that you have previously covered with parchment paper) 6 Bake for 35 to 40 minutes 7 Let completely cool down before you cut 8Cut, serve, and enjoy . We're getting ready for fall season with this amazing fall recipe. Delicious! . #healthyhumpday #cfi #crossfitinventive #noonegetsleftbehind #ohana See more

04.01.2022 #HealthyHumpDay: Vegan Apple Cinnamon Crepes . INGREDIENTS: Dry ingredients: - 1 cup oats ground into flour or oat flour... - 1/2 cup rice flour - 4 tbsp cornstarch or tapioca flour - 2 tbsp coconut sugar - 1 tbsp flax seeds ground or chia seeds - 1 tsp baking powder Wet Ingredients: - 1 1/2 cups plant-based milk - 1 small banana - 1 tbsp lemon juice - 1/2 tsp vanilla extract oil for frying Apple Filling: - 3 apples peeled, cored and chopped - 3 tbsp coconut sugar or brown sugar - 2 tbsp plant-based milk - 1/2 tbsp lemon juice or lime juice - 1/2 tsp cornstarch - 1 tsp cinnamon . INSTRUCTIONS: 1 To make the crepes simply put all dry ingredients into a bowl and stir with a whisk 2Process all wet ingredients (except the oil) in a food processor or blender 3Pour the wet ingredients into the bowl of dry ingredients and stir with a whisk to combine 4Let the batter rest for 5 minutes 5Heat a little bit oil in a small/medium sized non-stick skillet 6Pour 1/4 cup of the batter into the skillet, swirl the batter around to coat the pan evenly 7Cook for about 2-4 minutes or until you can easily lift a side of the crepe (don't try to flip the crepe too early) 8After you flipped the crepe, cook for a further 1-2 minutes 9After a while, the batter will get thicker, so you might need to add a splash of milk- continue until you have no batter left To make the apple filling, put all ingredients in a skillet, stir and let simmer for a few minutes over low/medium heat. Add a few tsp of filling on each crepe, roll it up and serve with a drizzle of caramel sauce . #cfi #crossfitinventive #ohana #noonegetsleftbehind #healthyhumpday See more

04.01.2022 Adapting DOES NOT EQUAL Scaling Over the last 3 years we’ve had the absolute pleasure of working with & coaching @eric85brown an absolute inspiration to many of us at CFi- hardworking, determined & he is an adaptive Athlete This October marks 9 years since Eric’s injury. In October 2011 Eric played in an Aboriginal knockout Rugby League Comp & after a bad tackle his life changed forever. He sustained a brachial plexus injury- tearing the C5,C6 C7 nerve roots compl...etely out of his spinal cord which run’s his left arm leaving him with very limited use To say we are lucky to coach him is an understatement- I’ll be completely honest I don’t think many coaches would be able to say they have worked with an athlete as incredible and CAPABLE as Eric Sure at times we’ve been thrown out of our comfort zone and at times even questioned as a coach am I coaching the right way for Eric but the experience and growth as coaches has been incredible And I want to set one very important thing straight... Adapting DOES NOT EQUAL Scaling ADAPTING is: A workout alteration due to an athletes limitations from a permanent impairment which retains the stimulus of the original workout SCALING is: A workout alteration due to lathered relative physical & psychological tolerances, that retains the stimulus of the original workout A huge part of our community is no one gets left behind Ensuring our adaptive athletes feel this too is super important, scaling and adapting are two very different words Eric has competed in the WheelWOD games (equivalent to the CrossFit Games) where we were lucky enough to travel across the world with him to Canada & see him proudly represent us, his family and his indigenous people- a once in a lifetime experience for us as coaches So thank you Eric, for trusting & choosing us- we couldn’t be more proud and honored Incredible shots by Justin Woodford #crossfitinventive #noonegetsleftbehind #adaptiveathlete #cfi #inspirational #adaptingisnotscaling

04.01.2022 Fast diets, miracle pills, or suplemments that aim to replace meals are not helping you to loose weight and get fit. Fat burner pills are put simply- a total lie! Really the only way to lose fat is a ‘Calorie Deficit', you need to consume less calories that you burn, that's it. Click the link below to read our full blog on The shortcuts to losing weight that you will regret.... https://crossfitinventive.com.au/?p=8245 See more

04.01.2022 Boxers and very small girls are the only two social groups in the world who do skipping. - Eddie Izzard Oh Eddie! Our social group love to skip! Thursday 11th February, 2020... Strength Bench Press 2 reps On every 90 sec x 7 Sets Build to a heavy Double Metcon 10 RFT: 10 Dual DB Hang Snatch 35 Double-Unders Settle in! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #bench #benchpress #dualdumbellhangsnatch #skipping #doubleunders #grooveisintheheart #deeelite

04.01.2022 New Monday, New Week, New Goals! Monday Sept 28, 2020 Strength... On Every 90 x 6 Sets 1 Pausing Hang Squat Clean 1 Hang Squat Clean 1 Split Jerk Metcon 5 Rounds For Time: 30 Air Squats 20/15 calorie machine 7 Clean & Jerks @50/35 #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #cleans #hang #splitjerks #airsquats #calories #cleanandjerk #monday #goals #pausing

04.01.2022 Aaaaah Sunday! Time to put your feet up! It all starts again tomorrow! Enjoy!... #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #sunday #relax #putyourfeetup #itallstartsagaintomorrow

03.01.2022 You'll have bad times. . But it’ll always wake you up to the good stuff. . You weren't paying attention to.... . #ohana #crossfitinventive #noonegetsleftbehind #cfi #mondaymotivation See more

02.01.2022 When the Ball Drops Wednesday Sept 23, 2020 Strength... Floor Press (3 Sets 15 Reps) Metcon 10 Rounds for time: 15 Wallball 9/6 200m Run 25 min Cap Simple! #cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #wallballs #run #running #simplebuteffective