EMOM x 24:
1. 5 Hang Power Cleans (use 60-70% of 1RM Power Clean)
2. 12 x 10m Shuttle
3. 30 sec. Ring Dips
4. 200/180m Row
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Welcome Chloe Saliba KIDS/TEEN Coach
We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team! Chloe’s CrossFit journey began at the age of 5, and since then, she has dedicated herself to refining her fitness, skills, and strength. Her hard work and passion have led her to extraordinary accomplishments, including competing in the Teen CrossFit Games in 2024, the Olympic Weightlifting World Championships in 2023, and proudly representing at the Commonwealth and Oceania Weightlifting Championships in 2023 and 2024. Chloe’s love for CrossFit extends far beyond competition. She is deeply committed to helping athletes of all levels—whether they’re just starting or striving for advanced goals—embrace health, fitness, and functional movement. She believes in CrossFit as a tool for enhancing quality of life, building confidence, and promoting longevity. Chloe’s positive energy and dedication to empowering others make her a fantastic addition to our coaching team. Whether you’re new to training or a seasoned athlete, Chloe is ready to inspire and guide you on your fitness journey. Welcome to the team, Chloe! We can’t wait to see the incredible impact you’ll bring to our community.
New KIDS Program
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program and would love your input regarding our timetable and attendance – Please complete our form here. 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.
15.3 Tips & Strategy
Thanks for checking out our tips and strategy for this weeks workout – 15.3. My first impression of this workout is lungs and shoulders. There are two big range of motion movements in the Muscle-ups and Wall Ball that are going to create a large metabolic demand and a reasonably big set of Double-unders which will could finish you off if you’re not careful with your pacing, not to mention the compounding effect that all three movements are going to have on the shoulders. Muscle-ups: As discussed on the broadcast, I would avoid failure in these at all costs and also consider the effect of pushing the boundaries of the muscle up on later movements in the workout. For people who are quite proficient at Muscle-ups I don’t see any great advantage of breaking up the first set but from then on you will need to continually monitor your level of cardio vascular and localized muscular fatigue so that you can make wise decisions about the size of your sets. Assuming that you are reasonably proficient in the WB and DU, the MU’s are where a lot of time will be gained or lost. Pick your best pacing strategy to get you through each set of MU’s in a timely fashion. If you’re breaking up the sets of MU I suggest that you drop off the rings when you still have one rep left in the tank (unless you only have one to go of course), this will see you recover quickly and you’ll be able to get back up on the rings sooner with less chance of failure. Another tactic that has worked well for me in the past is to have 2 sets of rings set up – one high set for bigger sets of kipping MU’s and one lower set for doing singles in false grip. My strategy will be to kip the MU’s without false grip while ever they are still flowing nicely but once I get to the point of having to take large rest breaks between sets, I will revert to singles with false grip. This will keep me moving and allow me to utilise a bit more upper body strength which will hopefully take some of the slack off of my cardio vascular system. Wall Ball: My suggestion is to break these into achievable sets with small and accountable rest breaks. I’ve used this strategy in past Open workouts (150 WB, 90 DU, 30 MU) where I did sets of 10 right from the start and simply used the time it takes the ball to settle as my rest break. This keeps me accountable and keeps my metabolic and muscular fatigue in check. I would only suggest to do otherwise (big sets or unbroken sets) if you’re the type of beast that does Karen unbroken – even then, consider the effect of this decision on the other movements. Double-unders: Even if you could do these UB, I still recommend that you break these strategically. I plan to do 50-30-20 right from the start. You only have to rest for a few seconds to recover quite a bit from these size sets and you will only be a bit slower than someone who did the set UB but will be a lot more composed going into the next set of Muscle-ups. You will lose a lot more time in heavily broken sets of MU’s than you will by strategically breaking up the sets of DU’s. As always, don’t let the little things let you down, double know your laces, use the right rope, tape up where necessary and have all of your equipment spaced out in a logical order. Good luck – Chris! Chris Saliba is the co-owner of Coastal CrossFit Queensland and has competed at the Australia Regional 3 times and was the 2013 state weightlifting champion in the under 69′s. For more info, check us out a www.coastalcrossfit.com.au