A. Back Squat 3 x 5 (add 2.5kg to last time)
B. 5 rounds for reps of:
1 min. OH Weighted Lunge 24/16kg
1 min. Broad Jump 2.0/1.5m
*Lunges are performed with a single kettlebell in the overhead position.
Post load and reps to comments.
Some reassurance for any of our ladies that are scared of becoming huge. These women are under 48kg and are snatching more than all but of a few of the men in our gym.
Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
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 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).
During the Open we will be programming our week with Open WOD’s in mind. Basically this means that we will be looking to maintain your fitness but not smash you so that you cannot perform later in the week. Here are some tips to help you do your best. – Get your diet and hydration dialed in. Avoid foods that are out of the ordinary and alcohol in the days preceding the event and make sure you are hydrated. – Active recovery is better than static rest. If you are serious about the competition, you are welcome to cherry pick and come in and simply work on your mobility and recovery with rollers, balls, bands etc. This is far more effective than staying at home. – Get as much sleep as you can. – Don’t expect miracles. All the desire in the world is not going to give you a muscle up or a 100kg snatch if you haven’t earned it. Simply be happy if you have worked to your own potential. – Listen to our advice. We know your strengths and weaknesses and our advice will be based on you getting your own best result. – Have fun. The only pressure is the pressure you create for yourself. There are over 100,000 other people going through the same thing – you’ll be fine. – Warm-up properly. If you don’t know how – ask. – Don’t give up. If you know you’ve got a shot at something, then stick to it until you get it. We have seen numerous example of people getting their first rep of something after many, many attempts.