Please note that the gym is now closed until Monday afternoon (27th May) due to our attendance of the Australian CrossFit Games Regional.
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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.
Spitting Sparks – Bodo Lueders
Spitting Sparks – [noun] (spitting spärks) 1. A CrossFit athlete who is on their way to becoming a Firebreather. Welcome to our next series of Athlete interviews. In this series we asked three Coastal CrossFit athletes who have made significant progress in a relatively short period of time to share some of their tips and tricks for success in CrossFit. We hope you enjoy this latest series and as usual please let us know whether you get something out of it either in person or by posting a comment. The third and final Athlete in this series is Bodo Lueders: Please provide a bit of background about yourself: My name is Bodo Lueders, I am 34 years old and have been playing football (soccer) since moving to Australia in 1990. I am an accountant and get to sit on my backside all day which is why I look forward to CrossFit. How long have you been training at Coastal CrossFit? I have been training at Coastal CrossFit for 16 months (I think). How would you describe your fitness when you started? General fitness was good as a result of football training. The main thing I could transfer from football was my lung capacity. 99.9% of the CrossFit movements were completely foreign to me. I can still remember squatting with the PVC bar for the first few weeks. I also struggled with the coordination of most movements e.g. double unders, kipping and all Olympic lifts (I did not know the difference between a snatch or clean and jerk). What has changed the most about your fitness? I think my upper body flexibility and strength has improved resulting in heavier Olympic lifts (my snatch has progressed from a pvc pipe to a PB of 72kg) and increased number of body weight pulling and pushing reps. How often do you train on average? I have tried to make training a habit and because I am fairly inactive at work I like to train 4-5 times a week. Where possible (normally on a day off) I will attend double sessions to practice my Olympic lifts. I find the performance development sessions particularly helpful as they tend to focus more on the Olympic lifts. What are your goals for the future? The Open was my first competition. I really enjoyed the atmosphere and picked up on a few tips to improve my performance e.g. linking movements together. I would like to compete in more competitions as a result. My goal is to snatch my body weight by the end of the year (6kgs to go). Not sure if this is achievable but the aim is to add 1kg every month. What advice would you give to a new CrossFitter who wants to progress rapidly? Listen to the trainers, ask questions (I was lucky in that some of my groups were fairly small and had an opportunity to get more personalised feedback from the trainers – I found Friday open gyms a good time for this), read and look at Chris’s posts, train as much as possible (concentrating on areas you need to develop), train with people who have been Cross Fitting for a while (thanks to Tyler for helping me with toes to bar!), improve your eating and try to get more sleep (although I need to improve on both of these areas). How would you describe your nutrition? Generally poor. I increased the amount of food I was eating about 6 months ago (both carbs and proteins) for muscle repair and fuel. Since attending the CrossFit diet session I am more mindful about the nutritional labels on food items I purchase and the refined carbs I eat (rice and pasta are my weakness). What are your favourite and least favourite workouts, movements etc? Least favourite movement would have to be double unders – some weeks I seem to have them but most weeks they seem to have me and Brooke seems to kick my butt at double unders all the time! My favourite workout would have to involve the snatch. I find it to be one of the hardest movements as one little thing can ruin the lift but when you get it right it always puts a smile on my face. Bit like a golf swing I guess, one correct hit makes up for the 30 bad ones. What keeps you coming back? The variety – I have rarely completed the same exercise. The challenge of completing a workout. And last but not least, the people. Chris’s Notes: There are two words that come to mind when I think of Bodo – consistency and effort, and it is my opinion that these two attributes explain much of the improvement that we have seen from him in such a short time. Whilst by his own admission some of the movements in CrossFit have not come that naturally, he has overcome this by always being there and always trying hard. Add to this the fact that he spends most of his time at training in the bathroom and doing burpees for being late and his achievements are even more impressive! We hope you have enjoyed getting an insight into how these athletes have achieved success and that it has motivated you to realise that you too can achieve the same. While you might like to believe that the person who is beating you is doing it because of their genetics or gender or age, the reality in 99.9% of situations is that the better athlete has simply worked harder, eaten better, slept more and believed they could.