A. Back Squat 3 x 5 (add 2.5kg to last time)
B. Four rounds of:
a. Min 1. M.E. Front Squat 40/30kg
b. Min 2. 40 Sec Prone Bridge
*Prone bridge must be unbroken in all rounds for Rx’d.
Post load and total reps to comments.
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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.
Strength Training
In my role as a CrossFit/Strength & Conditioning coach I frequently encounter athletes who see the need for either strength OR conditioning but rarely ones who realise the need for strength AND conditioning. I see strength and conditioning for athletes who are doing CrossFit to benefit their sport as being on a sliding scale where there is certainly room to bias to one end of the spectrum or the other, depending on the demands of the sport but never a need to totally exclude training at the opposite end of the spectrum. In my experience people who play sports typically categorize themselves or their sport as strength/power or endurance based. This is not necessarily incorrect but the problem is that as soon as the athlete has categorised themselves, it can be hard to get them to see the value of training outside of the realm of the perceived physical demands of their sport. This is especially evident in athletes who have categorised their sport as endurance based. Very few people will argue the value of good cardiovascular function regardless of their specialization but there is a deep seeded perception within the general public and the endurance sport community that even the smallest amount of strength training is going to make them look like a pro bodybuilder and that strength training will make them slow and or bulky. There are many reasons that ALL athletes would and should strength train for success in their sport and none of them have anything to do with aesthetics. The main reasons (or excuses) that I have encountered from athletes who pursue endurance sports for avoiding strength training seem to revolve around a lack of understanding of the need and value of being strong, not wanting to disagree with or go against the culture of training within their sport, fear of the movements, outcomes or injury, and a poor understanding of the full spectrum of the physical demands of the their sport. Foundations: Before we get too far into this story let’s lay out some foundations – I am sure that most people will agree that strength is the foundation of power and power is the foundation of work and doing lots of work takes endurance. If your goal is to perform well at your sport then you are going to need to perform work. This being the case, we don’t have to take too many steps back in training hierarchy before we find ourselves at strength training. Create a buffer: The training you do to prepare you for your chosen sport should mimic the movements of the sport and your strength training should exceed its maximal strength demands. Start by examining the basic functions that the sport requires of you and look for parallels in training – if the movement patterns of your sport resemble pulling, pushing, squatting, jumping, twisting etc. Then exercises that mimic these actions would be a good place to start in the gym. Next, think about the maximum effort of strength required at any one point in your event and decide whether the training you are doing exceeds that effort. It is important that your strength training exceeds the maximum strength based effort of your sport so that when you are competing you are working sub maximally. This will create a buffer zone and limit the toll on the cardio vascular system. Let’s use a motocross rider as an example. These guys and girls often have a heavy bias towards mono-structural cardiovascular training but if we look at the demands of the sport, there is a huge strength component in that that they spend much of the time during a race (30-40 minutes) in a partial squat, in addition to soaking up the forces of jumps and whoops. Their core is working hard to transfer the power of their legs into cornering their bikes and their upper body is being hammered by pulling and pushing the handlebars. I am certainly not disputing the obvious endurance factor required to ride a motorbike at high speed across a track for 30-40 minutes, but I am definitely willing to argue that having an excessively elevated heart and respiration rate during the event is rarely caused purely by a lack of cardio vascular conditioning. Furthermore, I am even more willing to argue that training purely in the realm of endurance is not the best way to prepare for a sport that has demands that span a much greater spectrum of physical ability. Strength training is not just about strength: Strength training strengthens connective tissue. A person who follows a well-planned strength program will develop more robust joints and therefor is less likely to be injured in an expected (contact sports) or unexpected (all sports) contact situation. I haven’t met many cyclists who consider the role of strength training in injury prevention when they inevitably fall of their bikes. Strength does not equal mass: There are many examples of athletes who need to be strong and powerful yet may have to stay within a weight range. Gymnasts, boxers, dancers and martial artists are but a few of the types of athletes who can benefit from being strong and powerful yet may not have a need or want for extra body mass. Probably the best example of this would be weightlifting (Olympic style). When you mention weightlifting to most people their first thought is of huge men lifting hundreds of kilos, and if fact there are many people who are unaware that there are even weight categories below that of super heavyweight or that women also compete in the sport. To illustrate my point, the average adult male bodyweight in the US is about 84kg and the current world record for the Clean and Jerk in the lightest female weight category (under 48kg) is 121kg! To put that into perspective, for this lady to clean & jerk 121kg we can also assume that she can deadlift and squat significantly more than this, yet she weighs a…