Due to most of our regular performance development crew competing on the weekend, we will not be running the performance development this Saturday 19 October.
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Lifestyle Millionaire
What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread Love & Hope this Christmas
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Hydration 101: Fuel Your Performance 💧
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
How To Get A Muscle-up (And Repeat It)
It’s been great to see a a bunch of people who are working towards or working to improve their muscle-up in the gym at the moment. Here are some tips to fast-forward that process (be sure to check out the video tutorial at the end): Disclaimer: If you’re reading this and don’t train at Coastal, you should know that we teach our athletes to do their first muscle-ups with minimal kip and a false grip before we progress to other forms of the movement – this information will be assumed for the rest of the article. Strength: As a minimum, I would like to see my athletes have 5 really good strict pull-ups and dips as prerequisite strength for the muscle-up. These are not hard and fast numbers, I’ll take more if you’ve got them and I have seen plenty of people get a muscle-up with less than this but the point is, the stronger you are the more repeatable those reps will be regardless of what level of cardiovascular fatigue you’re carrying. All too often we see athletes who muscle-ups only exist because of huge amounts of momentum who are suddenly stopped in their tracks when their in the middle of a gasser of a workout. There are plenty of ways of gaining the strength for more/better pull-ups and dips that include but are not limited to – pull-ups and dips (of course), weighted pull-ups, weighted dips, push-ups, ring rows, close grip bench, bent over rows, pendlay rows etc. If you’ve already got a muscle-up and don’t have 5/5 pull-up/dips then you’ll always benefit from going back to the drawing board and building those numbers up (even if you only ever plan to kip). Skill: It’s important to realise that you can be practicing the skill component of the muscle-up concurrent to gaining the prerequisite strength. The beauty of this approach is that rather than getting strong and then having to work the skill separately, you’ll find that you’re pretty much ready to go as soon as the strength is there. Start by learning to hang in false grip. If you’ve never tried this before it’s normal to find it uncomfortable and over time you’ll find little tweaks that make it less painful. It’s a good idea to tape up (kinesio tape works well) so that you’re practice is not limited to what the soft skin on your wrists can handle. One of the first goals is to be able to hang (a slight bend at the elbow is OK) for 3 x 10 sec. Once you’ve achieved this, start working towards pull-ups in false grip where you achieve a full turn out (full extension of the elbows and shoulders) at the bottom. You’ll probably find it difficult to stay in false grip as you turn out but stick with it – everybody that ever tried this has had the same problem. A good way to get your head around the transition is to work them in reverse. Set up your rings at a height were you can jump through the transition and press out to support (top of dip), from there lower very slowly into the bottom of the dip and let your elbows come around while you regain false grip. The goal is to be able to move through the movement with total control with no interference by gravity (this will take some practice). You can also work transitions in the normal direction by setting up the rings low enough to gain some assistance by the legs. Start below the rings in false grip and then practice shooting your shoulders through the window created by the straps of the rings. Only use as much legs as necessary to get through the transition (don’t jump through it) and then sit in the bottom of the dip for a second or two. Putting it together: How much of each thing should I practice and in what order? Pretty much the simplest way of defining some sort of order or priority is to work the things you find the hardest most often. It’s likely that these things will be the biggest hindrance to your muscle-up. Keep mixing things up and be patient, as the longer you spend getting the muscle-up the more repeatable that rep will be when you finally nail it. Why no kipping at the start? There’s always lots of debate on these types of topics but my personal opinion is that I’m more interested in an athlete having the ability to do a SAFE muscle-up even when highly fatigued than boosting their ego with one really ugly, unsafe and unrepeatable rep (if you’ve ever seen someone fall through the rings and nearly separate a shoulder you’ll know what I mean). Don’t get me wrong, our athletes are not gymnasts and there is certainly some hip involved in these reps but it’s a long way short of simply building up a huge amount of momentum and letting luck be in charge of the rest. The key is to enjoy the journey and do it right because guess what? As soon as you get your first muscle-up you’re going to want 2, then 3 and the person who ticked all the right boxes on the way to their first rep is way more likely to get those multiple reps sooner than the athlete who wanted a short cut. If you would like any more information on how to get/improve your muscle-up or anything on CrossFit for that matter – don’t hesitate to contact us at info@coastalcrossfit.com.au.