Prizes for Week 1

Coastal CrossFit News March 11, 2013

Week 1 of the CrossFit Open is done and dusted and we are extremely proud of all of you for your efforts. As mentioned previously, we have prizes each week (generously supplied by Ascend Sport Supplements) for our highest ranking athlete in their category as well as the athlete that displays the best spirit.

The winners this week are:
Highest Ranking Athlete – Tess Napper
Best Spirit Award – Tony Shadforth
*Without getting too personal, Tony has had some very tough things happening in his personal life recently and it would have been very easy (and understandable) for him to decide not to compete. Not only did he compete but he did so in his usual no fuss manner and came in several times to support his fellow athletes including his son Jacko. It is for these reasons that he has been awarded the Best Spirit Award for week 1.

Please see Chris or Marie at the gym to claim your prize!

chris

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CrossFit KIDS

Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)

Attendance Challenge

Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).

WOD: Thursday

A. EMOM x 10: Handstand Hold (wall or freestanding) Handstand Walk Shoulder Taps *Choose one option. Pick your own reps/duration. B. Push Press + Jerk *Discard the Push Press when it becomes limiting.