Daily Fix: Week of 12 October 2026
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Peak week of Block 5. Six days of recipes, the CrossFit workouts we ran at Accelerate Strength in Balmain and Rozelle, and short mindset and health notes from our coaches. Pick a tab and a day below.
New here? See CrossFit in the Inner West, HYROX training in Sydney or our coached strength classes.
Mon 12 Oct · BREAKFAST
Egg White Omelette with Smoked Trout
- 265kcal
- 28gProtein
- 17gCarbs
- 9gFat
Ingredients
- 4 egg whites
- 1 tbsp water
- 1 tsp coconut oil
- 4 tbsp cottage cheese
- 1 tbsp horseradish
- 125 g smoked trout
- 2 slices wholemeal or gluten-free bread
- 2 handfuls lamb's lettuce
Method
- Whisk the egg whites with the water. Cook in the oil over medium heat for 4 minutes, then cover for 2–3 minutes until set.
- Stir the horseradish through the cottage cheese and season. Flake the trout and toast the bread.
- Spread the cottage cheese on the toast and top with half the omelette, the trout and the leaves.
Tue 13 Oct · MEAL PREP
One Pot Turkey Chilli with Rice
- 295kcal
- 31gProtein
- 21gCarbs
- 9gFat
Ingredients
- 300 g turkey mince
- 115 g rice, uncooked
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 tbsp oil
- ½ can chopped tomatoes
- 1 red capsicum, chopped
- 250 ml vegetable stock
- 60 g kidney beans, drained
- 85 g corn kernels
- 30 g grated cheese (optional; skip for dairy free)
- Spices: 1 tsp each oregano, cumin and sweet paprika, ½ tsp each hot paprika and salt, pinch of pepper
Method
- Soften the onion and garlic in the oil for 3–4 minutes, then brown the turkey for 5–6 minutes.
- Stir in the spices and dry rice, then add the capsicum, beans, corn, tomatoes and stock. Bring to the boil and simmer, covered, for 17–20 minutes.
- Scatter over the cheese, cover for 2 minutes until melted, and serve or portion up for the week.
Wed 14 Oct · DINNER
Pepper Steak Stir-Fry
- 187kcal
- 22gProtein
- 12gCarbs
- 6gFat
Ingredients
- 340 g lean beef (round), thinly sliced
- 4 tsp + 3 tbsp soy sauce (tamari for gluten free)
- 1 tbsp rice wine vinegar
- 3 tsp buckwheat flour
- 2 tsp coconut oil
- 1 large onion, in strips
- 1 red capsicum, in strips
- ½ tsp black pepper
- Chilli flakes to taste
Method
- Toss the beef with 4 tsp soy, the vinegar, 1 tsp buckwheat flour and the pepper. Mix 3 tbsp soy with 1 tbsp water and 2 tsp flour for the sauce.
- Sear the beef in 1 tsp oil over high heat for about 2 minutes and set aside.
- Stir-fry the onion and capsicum in the remaining oil for 4–5 minutes, return the beef, add the sauce and chilli and toss until glossy. Serve with rice; keeps 4 days in the fridge.
Thu 15 Oct · LUNCH
Mexican Chicken & Avocado Wraps
- 540kcal
- 36gProtein
- 38gCarbs
- 20gFat
Ingredients
- 200 g chicken breast
- 1 tbsp olive oil
- 1 tsp Mexican or taco seasoning
- ½ avocado, chopped
- 125 g corn kernels
- 90 g black beans, rinsed
- ½ lime, zest and juice
- 85 g Greek yoghurt
- 100 g iceberg lettuce
- 2 wholemeal tortillas
- Tabasco (optional)
Method
- Rub the chicken with the oil and seasoning and cook for about 8 minutes until golden and cooked through. Slice.
- Mix the yoghurt with the lime zest and juice and season.
- Fill the wraps with lettuce, avocado, corn, beans, chicken and the lime yoghurt, roll up and halve.
Fri 16 Oct · RECOVERY DINNER
Bacon-Wrapped Beef Meatballs
- 309kcal
- 36gProtein
- 9gCarbs
- 14gFat
Ingredients
- 500 g lean beef mince
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1 red capsicum, diced
- 1 egg
- 30 g buckwheat flour
- ¼ cup coriander, chopped
- 1 tsp oregano
- 12 slices streaky bacon
Method
- Heat the oven to 200°C. Mix everything except the bacon, season, and roll into 12 golf-ball-sized meatballs.
- Wrap each in a slice of bacon and place on a lined tray.
- Bake for 20 minutes, switching to the grill for the last 4–5 minutes to crisp. Good with greens or rice after Friday's session.
Sat 17 Oct · WEEKEND BREAKFAST
Cottage Cheese Protein Pancakes
- 162kcal
- 12gProtein
- 18gCarbs
- 4gFat
Ingredients
- 250 g cottage cheese
- 3 eggs, separated
- 1 tbsp vanilla sugar
- 1 tbsp coconut sugar
- 3 heaped tbsp flour (regular or gluten free)
- To serve: Greek yoghurt, honey and berries
Method
- Mash the cottage cheese with the egg yolks and sugars, then mix in the flour.
- Whisk the egg whites to stiff peaks and fold gently through the mix.
- Cook 2 tbsp of batter per pancake in a dry non-stick pan, about 3 minutes, then flip for 2. Top with yoghurt, honey and berries for extra protein.
Mon 12 Oct · METCON
DB Snatch & Lunge
6 sets · rest 30 sec between sets
8 Alternating hang DB snatches (32.5/22.5kg)
16 Single DB front rack lunges (alternating)
Tue 13 Oct · METCON
Toes, Thrusters & Bike
8 min AMRAP
12 Toes-to-bar
10 Thrusters (40/30kg)
8 Cal bike (Echo or C2)
Wed 14 Oct · METCON
Engine EMOM
24 min EMOM · 6 rounds
Minute 1
15/12 Cal row, ski or bike
Minute 2
5 Shuttles (50 ft = 1 rep)
Minute 3
1 round DB DT (20/12.5kg): 12 deadlifts, 9 hang cleans, 6 push jerks
Minute 4
Rest
Thu 15 Oct · THURSDAY THROWDOWN
Three-Part Throwdown
For time · three pieces back to back
5 rounds
25 Cals
5 Wall walks
25 Cals
Into 4 rounds
15 Power cleans (105/55lb)
30 Toes-to-bar
15 Power cleans
Into 3 rounds
20 KB goblet squats (24/16kg)
30 Push press (105/55lb)
20 KB goblet squats
Fri 16 Oct · METCON
Modified Kelly
3 rounds for time
400m Run
30 Box jump-overs (24/20in)
30 Wall balls (9/6kg)
Sat 17 Oct · PARTNER DAY
Partner Bike & Run
Teams of 2 · two pieces
Part 1 · 4 sets each
20/16 Cal Echo bike
12 KB sumo deadlift high pulls
20/16 Cal Echo bike
Part 2 · 3 rounds for time
800m Partner run
50 Toes-to-bar, shared
50 Push-ups, shared
Mon 12 Oct · MINDSET
Interrupt the spiral
One missed rep can turn into “I'm having a bad day” faster than you can chalk up. That spiral costs more than the rep did.
The fix is small: notice it, take one breath and name the very next movement. Not the whole workout, just the next thing.
Spiral
Missed rep, then a story about the whole session.
Interrupted
Missed rep, one breath, next rep.
“One movement at a time.”
Tue 13 Oct · HEALTH
Walking counts
Your training hour matters, but so do the other 23. Easy movement through the day, like a walk at lunch or taking the stairs, helps you feel less stiff and recover between sessions.
It doesn't need to be a workout. Ten minutes after a meal is a simple place to start.
“Move a little, often.”
Wed 14 Oct · MINDSET
Hold the pace
In a long EMOM the first round always feels easy. The skill is moving at a pace you could repeat six times, not racing round one.
Check yourself after the first round. If you had no time to breathe before the next minute, adjust now rather than at round four.
“Same pace, every round.”
Thu 15 Oct · HEALTH
Carbs are fuel
Hard, high-intensity training runs largely on carbohydrate. In a peak week, a serve of carbs around training can help you hold quality.
Think rice, potatoes, oats, fruit or bread with your pre- or post-training meal, sized to how big the session is.
“Fuel the work.”
Fri 16 Oct · MINDSET
Run your own race
Kelly is long enough that chasing the person next to you in round one usually means walking in round three.
Pick your own pace, break the wall balls where you planned to, and let the clock judge you, not the athlete beside you.
“Eyes on your own lane.”
Sat 17 Oct · HEALTH
Rest day, done right
Sunday is a full rest day or an easy walk. Rest is when your body adapts to the week, so treat it as part of the program.
Get a proper meal after partner day, an early night, and do something that isn't training. Next week is test week.
“Recover like it counts.”
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