Daily Fix: Week of 19 October 2026
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Test week to finish 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.
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Mon 19 Oct · BREAKFAST
Spinach & Mushroom Shakshuka
- 321kcal
- 24gProtein
- 19gCarbs
- 22gFat
Ingredients
- 1 tbsp coconut or olive oil
- 1 large onion, chopped
- 2 garlic cloves, crushed
- 300 g mushrooms, sliced
- 450 g leaf spinach
- 4 eggs
- Handful of parsley, chopped
- Salt and pepper
Method
- Soften the onion and garlic in the oil for 2–3 minutes, then add the mushrooms for another 3–4 minutes and season.
- Add the spinach in batches, covering the pan so each lot wilts before the next goes in.
- Make four wells, crack in the eggs, cover and cook 5–6 minutes until the whites set. Finish with parsley.
Tue 20 Oct · MEAL PREP
Jerk Chicken with Coconut Cauliflower Rice
- 397kcal
- 33gProtein
- 15gCarbs
- 24gFat
Ingredients
- 450 g chicken breast
- Jerk rub: 1 tsp each thyme and allspice, 2 tbsp brown sugar, 2 tsp garlic powder, ½ tsp each cinnamon, cayenne, salt and pepper
- 2 tbsp olive oil and 2 tbsp lime juice for the marinade
- 400 g cauliflower rice
- 2 tbsp coconut oil
- 1 onion, diced
- 3 garlic cloves, minced
- 250 ml light coconut milk
- 1 lime, zest and juice
- Coriander and lime wedges to serve
Method
- Mix the rub with the oil and lime juice, coat the chicken and marinate for 15 minutes (or overnight).
- Soften the onion in half the coconut oil, add the garlic and cauliflower rice, then simmer in the coconut milk for about 10 minutes until absorbed. Stir through the lime.
- Cook the chicken in the remaining oil for 8–10 minutes until cooked through. Serve on the rice with coriander and lime.
Wed 21 Oct · DINNER
Salmon & Potato Tray Bake
- 538kcal
- 39gProtein
- 45gCarbs
- 23gFat
Ingredients
- 800 g baby potatoes
- 2 tbsp olive oil
- 3 small red onions, in wedges
- 2 rosemary sprigs
- 2 tbsp balsamic vinegar
- 250 g cherry tomatoes
- 200 g broccolini or green beans
- 500 g salmon fillets
- Salt and pepper
Method
- Toss the potatoes in the oil, season and roast at 180°C for 10 minutes.
- Add the onion, rosemary and tomatoes, drizzle with balsamic and roast another 10 minutes.
- Add the seasoned salmon and greens and bake 15 minutes until the salmon is cooked through.
Thu 22 Oct · LUNCH
Zesty Chicken & Prawn Rice Noodle Bowl
- 399kcal
- 34gProtein
- 46gCarbs
- 8gFat
Ingredients
- 180 g rice noodles
- 1 tsp coconut oil + 2 tsp sesame oil
- 300 g chicken breast, diced
- 150 g king prawns
- 150 g edamame
- 100 g corn kernels
- 100 g snow peas
- 2 tbsp ginger, chopped
- 4 spring onions
- 2 tbsp lemon juice and 2 tsp sesame seeds
Method
- Cook the noodles to the packet instructions and set aside.
- Brown the chicken in the coconut oil and half the sesame oil, then add the prawns, edamame, corn and snow peas for 3 minutes, followed by the ginger and spring onion.
- Toss through the noodles, remaining sesame oil, lemon and sesame seeds. Eat warm or pack into four lunch boxes.
Fri 23 Oct · RECOVERY DINNER
Turkey & Broccoli Black Rice Noodles
- 494kcal
- 42gProtein
- 56gCarbs
- 16gFat
Ingredients
- 100 g black rice noodles
- 200 g turkey fillet, chopped
- 500 g broccoli florets
- 1 tbsp olive oil
- 4 tbsp soy sauce or tamari
- 2 tsp sesame oil
- 1 tbsp rice vinegar
- 1 tbsp grated ginger
- Spring onion and coriander to serve
Method
- Cook and rinse the noodles. Stir-fry the turkey for 3–4 minutes, add the broccoli, ½ cup of water and 3 tbsp soy, and cook until the broccoli is tender.
- Mix the remaining soy with the sesame oil, vinegar and ginger.
- Toss the noodles through the pan to warm, pour over the sauce and finish with spring onion and coriander.
Sat 24 Oct · WEEKEND BREAKFAST
Huevos Rancheros
- 434kcal
- 17gProtein
- 42gCarbs
- 18gFat
Ingredients
- 3 slices smoked bacon, in strips
- ½ small onion, chopped
- 150 g kidney beans in chilli sauce
- 1 tsp oil
- 2 eggs
- 10 cherry tomatoes, halved
- ½ avocado, sliced
- 2 small tortillas
- Smoked paprika and coriander
Method
- Crisp the bacon in a dry pan and set aside. Soften the onion in the same pan, add the beans and lightly crush.
- Fry the eggs, blister the tomatoes and warm the tortillas.
- Top the tortillas with the beans, egg, bacon, tomato and avocado. Finish with paprika and coriander.
Mon 19 Oct · METCON
Rope Ladder
For time · coach sets the time cap
40 / 30 / 20 / 10 Wall balls (9/6kg)
80 / 60 / 40 / 20 Double-unders
Alternate: 40 WB + 80 DU, 30 + 60, 20 + 40, 10 + 20
Tue 20 Oct · METCON
Snatch & Swing
3 rounds for time
21 Alternating DB snatches (22.5/15kg)
21 Toes-to-bar
Wed 21 Oct · METCON
Run, Cindy, Run
Buy-in, 8 min AMRAP, buy-out
Buy-in
1km Run
8 min AMRAP
5 Pull-ups
10 Push-ups
15 Air squats
Buy-out
1km Run
Thu 22 Oct · THURSDAY THROWDOWN
Three-Block Throwdown
Teams of 2 · 3 x 8 min AMRAPs, 2 min rest
Block 1 · round for round
200m C2 bike
10 Single DB box step-overs (22.5/15kg)
Block 2 · share the work
18/14 Cal row
10 Clean & jerks (50/35kg)
Block 3 · round for round
10 Pull-ups
8 Burpees over the bar
6 Push press (50/35kg)
Fri 23 Oct · OPEN WORKOUT
Open 22.2
For time · 10 min cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (102/70kg)
Bar-facing burpees
Sat 24 Oct · PARTNER DAY
Ascension Partner Festival
Teams of 2 · 3 x 12 min AMRAPs, 2 min rest
Block 1 · round for round
10/8 Cal Echo bike
8 Single DB box step-overs
6 Hand-release push-ups
Block 2 · share the work
300m Ski
30 Wall balls
30 Sit-ups
Block 3 · together + alternate
200m Run together
20 Box step-overs, split
20 Synchro air squats
20 Push-ups, split
Mon 19 Oct · MINDSET
Calm is not soft
Calm does not mean switched off. It means controlled. The athletes who look relaxed under pressure are not trying less, they are wasting less.
Nerves before a test are normal. The skill is keeping them from turning into tension, gripping and energy spent before the clock even starts.
Reactive
Tense, rushed and burning energy before the first rep.
Composed
Engaged but loose. Slow breath, then only the movement that matters.
“No wasted motion. No wasted emotion.”
Tue 20 Oct · HEALTH
Sleep is your secret weapon
A max effort is only as good as the recovery behind it. Most adults do best with 7 to 9 hours a night, and test week is the time to protect it.
Keep it simple: a similar bedtime each night, a dark cool room, screens down 30 minutes before bed and caffeine finished by early afternoon.
“Recover like it counts.”
Wed 21 Oct · MINDSET
The calmest person in the room
Composure is not just a gym skill. In a tense meeting, a hard conversation or a family disagreement, the person who stays level is usually the one people end up trusting.
Raising your voice or tensing up can feel strong in the moment. Staying calm and clear is what actually reads as confident.
Reactive
Matching the energy in the room and saying more than you meant to.
Composed
Slowing down, lowering your voice and choosing your words.
Thu 22 Oct · HEALTH
Hydration, kept simple
You do not need to carry a two-litre bottle everywhere. Drink with meals, sip through the day and top up before and after training.
A quick check: pale yellow urine usually means you are on track. Darker means drink a bit more. Warmer days and longer sessions need extra, and a pinch of salt or an electrolyte drink can help after a big sweat.
“Little and often.”
Fri 23 Oct · MINDSET
Plan your breaks before the clock
22.2 rewards the athlete who decides how to break the sets before they start, not the one who goes unbroken to 10 and hits a wall.
Write your plan down: where you will break the deadlifts, how fast you will move on the burpees. Then trust it when the round of 10 gets loud.
“Decide early. Execute calmly.”
Sat 24 Oct · HEALTH
Recovering from a big week
Next week is a deload, and it is part of the plan, not a week off. Lighter loads let your body absorb the work you have done this block.
This weekend: an easy walk, a proper meal with protein and carbs after partner day, and an early night. Sore is normal. Sharp or worsening pain is a reason to chat to a health professional before training again.
“Calm is a habit, not an accident.”
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