A. Back Squat 3 x 5 (add 2.5kg to last time)
B. Five rounds for time of:
Run 200m
2 x 20m OH Carry 48kg (32kg)
*OH Carry is to be performed with two kettlebells locked out overhead.
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IN-BOX OPEN PLAN
CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
CrossFit KIDS – Term info
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program. TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive.
Live Life the Way You Want to Be Remembered
A profound idea from a five-minute TED Talk by David Brooks (watch here) sparked a shift in how I think about life’s priorities. It introduced the concept of Resume Goals and Eulogy Goals—two distinct ways of defining success and fulfillment. Building on my previous article, Lifestyle Millionaire, which advocates for a balanced approach to life—physical health, mental and emotional well-being, relationships, financial freedom, self-improvement, quality nutrition, and leisure—this framework challenges us to consider not just what we achieve but how we are remembered. The Two Types of Goals Resume Goals These goals focus on external achievements: the skills you acquire, the accolades you earn, and the milestones you reach in your career. They’re the accomplishments that look impressive on paper but don’t necessarily define the essence of who you are. Eulogy Goals Eulogy goals reflect your inner character—the traits and values people celebrate when your life is remembered. They emphasize qualities like kindness, honesty, courage, and the positive impact you have on others. While both types of goals play a role in life, eulogy goals hold deeper significance because they shape the legacy you leave behind. Why Eulogy Goals Matter Dr. Seuss eloquently captured the essence of eulogy goals when he said:“To the world you may be one person; but to one person you may be the world.” This quote highlights the profound importance of how we touch others’ lives. Eulogy goals aren’t about fame or fortune—they’re about the love, kindness, and integrity that leave a lasting impact. While resume goals focus on building a life of external success, eulogy goals emphasize building a life of meaning and connection. They’re embodied in the moments when you go out of your way to help someone, show empathy, or stand by your values even when it’s difficult. Living with Eulogy Goals in Mind To align your life with eulogy goals, reflect on these questions: Living with eulogy goals means prioritizing relationships over recognition, integrity over ambition, and purpose over productivity. It’s about striving to be the kind of person whose legacy is defined not by what they achieved but by how they made others feel. A Legacy Worth Remembering In a world that often prioritizes resume goals, embracing eulogy goals takes courage. It’s a deliberate choice to live authentically, guided by the qualities that matter most. By focusing on your eulogy goals, you create a life that leaves a profound and lasting impact—one that truly honors the person you aspire to be. I am incredibly grateful to be part of a community that lifts each other up, challenges us to lead our best lives, and inspires us to become the best versions of ourselves. Together, we can create legacies worth cherishing.
Tips & Strategy: 14.3
General: Spend some time sorting out your strategy before you hit this one – this is obviously going to fry your posterior chain so plan to hit this one once only. If you must have a second go – plan it out so that you have the maximum time between efforts possible to aid with recovery and make sure you do your post WOD recovery work. Get your equipment in order – making a mistake in weight or loading is totally avoidable and shouldn’t happen if you have your equipment laid out in a logical order. Have a friend standing nearby to prompt you if need be, but don’t make mistakes here. Pace it out appropriately. If you use 30 seconds for each set of box jumps and about 2 seconds per rep for each deadlift for the first few rounds, this should give you some idea of the time it will take you to get to the hard stuff. From there try to pick some benchmark numbers in the sets of deadlifts that you know you’re going to have to break and try to stay consistent on the box until the time is up. Avoid pulling singles on the Deadlift – the first deadlift in a set is typically the hardest, especially when you’re fatigued. Even when performing strict reps, there is still quite a large advantage to the rebound of the plates from the floor vs. pulling singles – take advantage of this within the boundaries of the rules. I would avoid pulling singles unless it was a last resort. Check out our videos on the box jump and deadlift. The box jump specifically details the time differences between the various box jump methods. Box Jump: I would strongly suggest playing around with the different options available (step-up/down, jump-up/step-down, jump-up/jump-down) and be prepared to transition through a combination of movements throughout the workout depending on the state of fatigue you are in. For example, you may want to start with rebounding box jumps but I wouldn’t hesitate to use one of the other methods if it meant the difference between forward progress and rest. Remember that the fastest box jumps are only an advantage if you can get to the barbell and continue to function. If a really fast set of box jumps leaves you blowing so hard that you can’t pick up the bar – it then becomes counter productive. Deadlift: Wear a weight belt from the start – don’t wait until your back is fried. I suggest to use any legal supportive equipment that you feel will give you an advantage. Don’t be a hero and not wear a belt just because your favourite elite CrossFitter doesn’t wear one – chances are you are not elite. This will be especially important if you decide to have a second go. Use and alternate or hook grip – save yourself from forearm fatigue. There is nothing more frustrating that having a body that’s ready to keep on going but having arms that can’t hang onto the bar. Using an alternative or hook grip will take some of the work off the forearms. Don’t get lazy – you’re lower body is going to be full of lactic acid in this workout which can cause athletes to make decisions that they normally wouldn’t. Be disciplined and don’t get sucked into the stiff legged deadlift to try and save your quads – this will transfer the work to the lower back and once that is fried you might as well lay down. Keep an eye on the site for updates after I’ve had chance to watch more athlete do the WOD.
Dan C
Dan 100kg/ 9.13 RXD
Thanks to Crossfit Norwest in Sydney for having me.