Daily Fix: Week of 5 October 2026
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Development week of Block 5, starting with the Labour Day public holiday. Six days of recipes, the CrossFit workouts we ran at Accelerate Strength in Balmain and Rozelle, and short mindset and nutrition 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 5 Oct · BREAKFAST
Red Pesto, Avocado & Soft Egg Toast
- 479kcal
- 22gProtein
- 29gCarbs
- 32gFat
Ingredients
- 4 eggs
- 2 slices wholemeal bread, toasted
- 4 tbsp red pesto
- 1 avocado, sliced
Method
- Boil the eggs for 6 minutes, then cool and peel.
- Toast the bread and spread 2 tbsp pesto on each slice.
- Top with avocado and halved eggs.
Tue 6 Oct · MEAL PREP
Marinated Peanut Sauce Chicken Skewers
- 391kcal
- 39gProtein
- 7gCarbs
- 24gFat
Ingredients
- ½ cup (130 g) natural peanut butter
- 4 garlic cloves
- 2 tbsp tamari
- 2 tbsp toasted sesame oil
- 1 tbsp white wine vinegar
- 4 spring onions (half in the marinade)
- 4 tbsp coriander
- 2 tsp ground ginger
- 1 tsp salt
- 1.3 kg chicken thigh, 2.5 cm pieces
- ½ cup (75 g) chopped peanuts
- Cucumber and chilli flakes to serve
Method
- Blend or mix the marinade ingredients, then coat the chicken and rest while the oven heats.
- Thread onto skewers and bake at 200°C for 20–25 minutes.
- Finish with chopped peanuts, spring onion, cucumber and chilli flakes.
Wed 7 Oct · DINNER
Grilled Salmon with Avocado Salsa
- 540kcal
- 37gProtein
- 12gCarbs
- 39gFat
Ingredients
- 2 salmon fillets
- Olive oil and garlic for the rub
- ½ tsp each chilli powder, cumin, onion powder
- ¼ tsp each pepper and salt
- 1 avocado, diced
- 1 tomato, diced
- 2 tbsp finely diced onion
- 2 tbsp coriander
- 1 tbsp olive oil
- 1 tbsp lime juice
Method
- Mix the spice rub with the oil and garlic and coat the salmon.
- Bake at 200°C for 12–15 minutes.
- Combine the salsa ingredients and spoon over the salmon.
Thu 8 Oct · MEAL PREP
Homemade High Protein Breakfast Sausage
- 359kcal
- 23gProtein
- 4gCarbs
- 28gFat
Ingredients
- 900 g lean pork mince
- 6 slices bacon, diced
- 2 tbsp maple syrup
- 1 tbsp coconut oil
- 1 tbsp sage
- 2 tsp thyme
- 1 tsp crushed fennel seeds
- ½ tsp chilli flakes (optional)
- ⅛ tsp nutmeg
- Salt and pepper
Method
- Mix everything except the coconut oil until well combined and form 16 patties.
- Heat the coconut oil in a pan over medium heat.
- Cook 2–3 minutes each side until golden and cooked through.
Fri 9 Oct · ONE POT
One Pot Spanish Chicken & Rice
- 370kcal
- 27gProtein
- 43gCarbs
- 11gFat
Ingredients
- 450 g chicken thigh
- ½ onion
- 1 red capsicum
- 2 garlic cloves
- 160 g long grain rice
- ½ tbsp smoked paprika
- 360 ml chicken stock
- 240 ml passata
- Pinch of saffron
- 70 g green olives
- Coriander and lemon to serve
Method
- Brown the chicken for 5–6 minutes, then add the onion, capsicum and garlic.
- Stir through rice and paprika, then add stock, passata and saffron.
- Cover and simmer for 25 minutes, then finish with olives, coriander and lemon.
Sat 10 Oct · WEEKEND BREAKFAST
Waffles with Bacon, Blueberries & Maple Syrup
- 426kcal
- 20gProtein
- 28gCarbs
- 26gFat
Ingredients
- ¼ cup (30 g) coconut flour
- 1 tsp coconut sugar
- ¼ tsp baking powder
- ¾ cup (180 ml) egg whites
- ¼ cup almond milk
- 1 tbsp applesauce
- 1 tsp coconut oil
- 4 slices bacon, cooked
- ¼ cup (35 g) blueberries
- 2 tbsp maple syrup
Method
- Whisk the dry ingredients, then the egg whites, almond milk and applesauce, and combine.
- Cook in a greased waffle iron until golden.
- Serve with crisp bacon, blueberries and maple syrup.
Mon 5 Oct · LABOUR DAY
Public Holiday Hero WOD
Community session · no separate strength work
One big group session for the public holiday
Hero WOD set by the coaches on the day
Tue 6 Oct · METCON
Cals & Cleans
For time
20 Cal machine of choice
21 Hang squat cleans (40/30kg)
20 Cal machine
15 Hang squat cleans
20 Cal machine
9 Hang squat cleans
20 Cal machine
Wed 7 Oct · METCON
Engine Builder
3 x 6 min EMOM · 2 min rest between
EMOM 1
Odd: Cal row
Even: Cal ski
EMOM 2
Odd: Cal Echo bike
Even: American KB swings
EMOM 3
Odd: Line-facing burpees
Even: Sandbag hold
Thu 8 Oct · METCON
Bike & Thrusters
Every 3:00 x 5 sets
15/12 Cal bike
15 Thrusters (35/25kg)
Fri 9 Oct · METCON
Run, Rig & Pull
3 rounds
600m run
12 Toes-to-bar
9 Power cleans (60/35kg)
6 Bar muscle-ups / boxed bar muscle-ups
Sat 10 Oct · PARTNER DAY
Partner Throwdown
Two 15 min AMRAPs · 3 min rest
AMRAP 1
One partner: Ski erg cals
Other partner: 20 Wall balls, 10 TTB, 20 Wall balls, 10 Pull-ups
Switch each time the round is done
AMRAP 2
One partner: 400m run
Other partner: 6 Dual DB farmers hold lunges, 8 DB-facing burpees, 10 Single DB hang snatches
Switch each time the run is done
Mon 5 Oct · MINDSET
What does this moment require?
Before you react to the clock, the score or the person next to you, ask one question: what does this moment actually require?
It is a reset you can use anywhere: under a heavy bar, in a hard conversation or at the end of a long day.
Reactive
Rushes, compares, panics and chases the first thing that feels urgent.
Composed
Takes one breath, picks the next useful action and does only that.
“What does this moment require?”
Tue 6 Oct · TRAINING
Why we scale
Scaling is not a step down. It is how you keep the intended stimulus of the session, so you get the benefit it was written for.
If the workout is meant to be quick and you are crawling, the load or movement is wrong for today. Change it early, not at round three.
“Keep the stimulus, change the tool.”
Wed 7 Oct · NUTRITION
Protein, simply
Most active people do better with protein at every meal rather than one huge serve at dinner. A palm-sized portion of meat, fish, eggs or dairy per meal is an easy place to start.
Do not overthink it. Build the plate around protein first, then add colour and carbs to match your training.
Thu 8 Oct · MINDSET
Repeatable beats heroic
Interval sessions reward the athlete who can do the same good round again and again, not the one who goes out too hard and fades.
Set a pace for round one that you could hold for ten. If you finish feeling you had a little left, that is a pacing win, not a failure.
“Smooth is fast.”
Fri 9 Oct · TRAINING
Recovery is part of the plan
You do not get fitter in the session. You get fitter when you recover from it. Sleep, food, water and an easy day all count as training.
Before the weekend, check three basics: how much did you sleep, did you eat enough and did you actually take a rest day?
Sat 10 Oct · NUTRITION
Fuel for the weekend
Partner day is big and social. Eat a proper meal two to three hours before and bring water. After training, get protein and carbs in within a couple of hours.
A simple post-session plate: protein, a carb you enjoy and some veg. The waffles on Belly are a good place to start.
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