Hey guys! We wanted to introduce a slightly more personal touch to our blog, so we thought we would start a monthly round up. This will include a few anecdotes about what we have been up to and will include a couple of workouts, a couple of recipes and some fun stories!

This September we were in Neuchâtel, Switzerland. Emilio was finishing up a season working for the Ski Nautique Club in Neuchâtel, as the head wakeboard and water ski coach. Neuchâtel is a beautiful town in the French part of Switzerland, located on lake Neuchâtel. We were fortunate enough to meet some amazing people here, train in a fantastic gym, and get a chance to explore the beauties of Switzerland in summer!

Fun Workouts

When we first got to Neuchâtel at the end of April one of our imperatives was to find a good CrossFit gym! We were fortunate enough to find an amazing gym that was located bang smack in between our house and the wakeboard club! Fight Move Academy is a top of the line CrossFit and Martial Arts gym, owned and run by a fantastic couple. The gym offers several choices, from Mixed Martial Arts, Brazilian Jiu-Jitsu, Muay Thai, English boxing to Cross Fit and TRX.

One of our favourite workouts from Fight Moves Academy was a partner WOD that we thought we would share with you! It may initially look a bit scary, but it was a workout we both thoroughly enjoyed!

12 Minute AMRAP

20 Clean & Jerk 25/ 40 kg

20 Clean & Jerk 35/ 50 kg

20 Clean & Jerk 45/ 60 kg

20 Clean & Jerk 55/ 70 kg

The format is ‘you go, I go’ one rep each, making this a true team effort! If you manage to finish all the reps within the 12 minutes, you drop the weight and start again from the beginning.

Another reason that we loved training at Fight Moves Academy was largely due to the amazing sense of community they had created there. Emilio and I were fortunate to meet an amazing group of people through the gym! (#TheSquad) Before we left, we wrote a little Squad workout that was really fun, and perfect for a group of 6! (We chose 6 exercises based on our initials!)

‘Vicious 6’

3 Rounds for time

Bear Crawl
Lunges (with one or two kettlebells in rack position)
Elbow Plank
Strict Pull Ups
Squats (air squats)
Kettlebell Swings (Russian swings)

Complete each exercise for a minute and take a minute break in between rounds.

Emilio’s first CrossFit competition

“So first I should say that I didn’t attend the whole competition, but just a part of it, which made it even more epic!

It all started on a lazy Sunday when the CrossFit coach from Fight Move Academy (FMA), Luciano, asked me to come and support his team at the Urakan Summer Battle in Yverdon-les-Bains. When we got to CrossFit Urakan, I was amazed by the amount of people participating. It was a 2-day long competition, the first day dedicated to individuals and the second to teams. The WODs ranged from 1 rep maxes to gymnastic complexes. After the second to last WOD, one of the guys from Luciano’s team had to pull out because his hands were so wrecked. With the judges’ permission, I substituted the injured fellow. The only downside of this was that the team was not allowed to progress on the leader board with a different team member, so we did it purely for fun!

The workout was a team WOD for 4 people, completed in couples. It started and finished on the rower, and included a combination of synchronised heavy goblet squats, toes to bar, heavy dead lifts, and power cleans. We did not manage to complete the workout before the time cap. The best part of this experience was the fact that it was completely unexpected! As the CrossFit manifesto emphasises, randomness and variability are the key for an effective training programme. After this experience, it was nice to see how it created a stronger bond between me, the gym and its people. This event pulled out a part of me that I never thought I had, I enjoyed the competition so much that it left me wanting more!”  

Food Glorious Food

Recipe of the month Shakshuka!!!

This is probably the best brunch recipe ever!

Serves 4 to 6

1/4 cup olive oil
2-3 chilis (deseeded)
1 small yellow onion, chopped
4 cloves garlic, crushed then sliced
Big packet (around 1kg) of cherry tomatoes (multicoloured if possible)
Salt and peper, to taste
6 eggs
1/2 cup feta cheese, crumbled
1 tablespoon chopped flat-leaf parsley
Warm bread, for serving

Heat oil in a pan over medium-high heat. Add chilis, garlic and onions and cook, stirring occasionally, until soft and golden brown.

Chop up the cherry tomatoes and add to the pan, reduce heat to medium, and simmer, stirring occasionally, until softened slightly, about 15 minutes. Season sauce with salt.

Crack eggs over sauce so that eggs are evenly distributed across sauce’s surface. Cover pan and cook until yolks are just set, about 5 minutes. Using a spoon, baste the whites of the eggs with tomato mixture, being careful not to disturb the yolk. Sprinkle shakshuka with feta and parsley and serve with warm bread, for dipping.

Fun Stuff/ Extras

·         We tried (and succeeded!!) our first ever escape room in Lausanne at the Door! It was amazing!!!!

·         Lamborghini held a beautiful show in the centre of Neuchâtel in honour of Le Corbusier. #somanyMiuras!

·         Another major highlight includes all the new tricks learnt by students over the summer at SNCN (Steph included!) and all the smiles of first time riders!

·         At the end of a long season of wakeboarding your body starts to feel the effects of the sport. To keep ourselves in check we both had a couple of physiotherapy sessions. We will write more about recovery in the future.



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