For time complete:
Run 400m
25 Ball Slams
25 Abmat Sit-ups
Run 400m
20 Ball Slams
20 Abmat Sit-ups
Run 400m
15 Ball Slams
15 Abmat Sit-ups
Run 400m
10 Ball Slams
10 Abmat Sit-ups
Run 400m
5 Ball Slams
5 Abmat Sit-ups
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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 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/
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.
General: Spend some time sorting out your strategy before you hit this one – this is obviously going to fry your posterior chain so plan to hit this one once only. If you must have a second go – plan it out so that you have the maximum time between efforts possible to aid with recovery and make sure you do your post WOD recovery work. Get your equipment in order – making a mistake in weight or loading is totally avoidable and shouldn’t happen if you have your equipment laid out in a logical order. Have a friend standing nearby to prompt you if need be, but don’t make mistakes here. Pace it out appropriately. If you use 30 seconds for each set of box jumps and about 2 seconds per rep for each deadlift for the first few rounds, this should give you some idea of the time it will take you to get to the hard stuff. From there try to pick some benchmark numbers in the sets of deadlifts that you know you’re going to have to break and try to stay consistent on the box until the time is up. Avoid pulling singles on the Deadlift – the first deadlift in a set is typically the hardest, especially when you’re fatigued. Even when performing strict reps, there is still quite a large advantage to the rebound of the plates from the floor vs. pulling singles – take advantage of this within the boundaries of the rules. I would avoid pulling singles unless it was a last resort. Check out our videos on the box jump and deadlift. The box jump specifically details the time differences between the various box jump methods. Box Jump: I would strongly suggest playing around with the different options available (step-up/down, jump-up/step-down, jump-up/jump-down) and be prepared to transition through a combination of movements throughout the workout depending on the state of fatigue you are in. For example, you may want to start with rebounding box jumps but I wouldn’t hesitate to use one of the other methods if it meant the difference between forward progress and rest. Remember that the fastest box jumps are only an advantage if you can get to the barbell and continue to function. If a really fast set of box jumps leaves you blowing so hard that you can’t pick up the bar – it then becomes counter productive. Deadlift: Wear a weight belt from the start – don’t wait until your back is fried. I suggest to use any legal supportive equipment that you feel will give you an advantage. Don’t be a hero and not wear a belt just because your favourite elite CrossFitter doesn’t wear one – chances are you are not elite. This will be especially important if you decide to have a second go. Use and alternate or hook grip – save yourself from forearm fatigue. There is nothing more frustrating that having a body that’s ready to keep on going but having arms that can’t hang onto the bar. Using an alternative or hook grip will take some of the work off the forearms. Don’t get lazy – you’re lower body is going to be full of lactic acid in this workout which can cause athletes to make decisions that they normally wouldn’t. Be disciplined and don’t get sucked into the stiff legged deadlift to try and save your quads – this will transfer the work to the lower back and once that is fried you might as well lay down. Keep an eye on the site for updates after I’ve had chance to watch more athlete do the WOD.
