Rotate for five rounds:
Min. 0-2: Bench Press 6-8 reps
Min. 2-4: Bent Over Row 6-8 reps
Min. 4-6: Row 250m
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IN-BOX OPEN 2025
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!We make the CrossFit Open our own with Coastal IN-BOX OPEN- our community comes together for 3 weeks of competition, fun & community. You don’t want to miss it!! What is the CrossFit OPEN? TEAM CAPTAIN ANNOUNCEMENT: TBAGet your TEAM CAPTAIN NOMINATIONS to Marie asap. SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.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!!! REGISTRATION/DRAFT MORNING –Saturday 15th February we will have our draft morning where teams will be allocated. We would love for everyone to be signed up prior to draft morning. TEAM ALLOCATION-We will allocate teams on DRAFT morning. Date – Friday 14 Feb – 4pm Registration will happen between now and February 14th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 25.1: Saturday 1st March & Monday 3rd March (all sessions)WOD 25.2: Saturday 8th March & Monday 10th March (all sessions)WOD 25.3: Final WOD- FRIDAY NIGHT IN LIGHTS 14th March (PM Sessions) & Saturday 15th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
Goal Setting
Introduction to Holistic Goal Setting for 2025 As we step into a new year, it’s the perfect time to set meaningful goals that encompass all aspects of life. Holistic goal setting ensures that you’re not just chasing achievements in one area but creating a well-rounded plan for personal growth, health, and happiness. In 2025, let’s focus on four key areas to create a balanced approach to success: Key Areas for Holistic Goals A Simplified Approach to Goal Setting To make the process approachable, focus on three levels of goals: Tips for Success Your Path to a Fulfilling 2025 By setting intentional, balanced goals, you can make 2025 a year of meaningful progress and growth. Whether it’s improving your fitness, building stronger relationships, or advancing in your career, this holistic approach ensures that every area of your life thrives. Publicly sharing your goals will allow our community to assist in keeping you accountable and working towards fulfilling your goals. I encourage everyone to share their goals in comments. We will be hosting an evening shortly to share/provide support in helping us work towards achieving our goals (date to be announced shortly). Here’s to a year of growth, resilience, and success! 🌟
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.
Body Recompositions – Karen Williams
I recently asked a few of our gym members who have made improvements to their body composition to answer a few questions. The idea behind this series is to highlight the stories of people with normal jobs and lives who have implemented the nutritional advice that we provide to great success. We hope that you will be inspired by these stories toward your own successes, and as always we are there to help with all aspects of your health and fitness journey. The third and final person in the series is Karen Williams. – Please detail a bit about yourself: My name is Karen Williams. I came to the Sunshine Coast from Ipswich in 1988, so have been on the coast for nearly 25 years. I am an Accounts Manager with Hiller & Associates at Maroochydore, we design and build kitchens for Restaurants and Hotels and sell Commercial Catering Equipment. I have been overweight for most of my life, trying every diet under the sun without much result, or losing weight and then going back to old habits and putting it back on. Five years ago I decided enough was enough and lost 30kgs using Weight Watchers and have managed to keep it off but have not been able to progress any further. – How long have you been training with Coastal CrossFit? I have been doing CrossFit for just over 1 year and have increased my strength and have slowly improved my technique and am able to perform more of the workouts, but not lost any more weight. – What prompted you to make some changes to your nutrition? When Chris offered to help anyone with their nutrition, I jumped at the chance and sent him what I had been eating. I was eating basically paleo, but still not losing any weight. He said that there was nothing wrong with what I was eating but as it wasn’t getting the desired results and maybe I should try something different for 4 weeks. – How long has it been since you implemented these changes? I have basically been following the Zone diet for the month of May except have not eaten anything sweet including fruit. So basically protein and low GI vegetables. – What results have you seen in this time? I have lost 4.5 kgs in 4 weeks. – What do you think were the major draw backs in your nutrition and what changes do you think have been most positive? I think that even though I was eating mainly Paleo foods, I was eating in the wrong quantities. I have decreased the amount of protein and high GI vegetables, increased the amount of low GI vegetables, reduced the amount of nuts, cut out sugar/fruit/alcohol. I have tried to increase the amount of water I am drinking and only have Mineral/Soda Water as the only other type of drink. I have not been eating bread/pasta/rice for a while now. – Do you see yourself being able to sustain or even improve upon your achievements? I am trying to keep going for a bit longer to see if I can continue to lose weight, then hoping to adjust or add in other vegetables and fruits and maybe a cheat meal to allow me to go out to dinner and not be restricted in what I can choose to eat. It is hard in social situations, to make sure that there will be food options available or otherwise take your own food. – Is there anything else that you thing would be of help to someone reading this? I agree with Louis, you have to really want to make a change and be strong in your food choices, because there will always be someone who is offering you food that you have decided you are not going to eat any more. You need to be very well organised and basically plan all your meals in advance, so that you don’t get caught with nothing available to eat. Karen is another example of someone who has had significant results with minimal changes to her nutrition. As stated above, Karen was already eating mainly favourable foods but made the mistake that so many people make of being lulled into a false sense of Paleo security. I basically advised Karen to eat a Paleo diet (with the exception of dairy in her post workout meal) in Zone proportions to take away the guess work with regard to portions and proportions and we cut out what I believed to be an excess of fruit. There was nothing revolutionary about the advice that we gave to Louis, Sirrka and Karen – limit sugar, fast/processed foods and alcohol but I believe the common thread was that they involved another party (us) which makes the decision more formal and most importantly creates accountability. Please remember that we are always there to provide this service to each and every one of you. I hope that you have enjoyed this series and hope that will inspire many more of you to take the step towards better nutrition. Remember, you’re only one meal away from making a positive change!