A. Push Press + Push Jerk + Split Jerk
*Build over the course of the sets. Discard the Push Press as you max it out and so on with the push jerk until you’re eventually left with just the split jerk. Record your max for each lift.
B. Death by Strict Pull-ups
*Optional.
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Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)
Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).
Register here – The Coastal Total Payment – MUST BE MADE at time of REGISTRATION. If having difficulties please contact Marie on Mobile: 0432 710 684. Account Transfer – BSB: 484-799, Account Name: Coastal CrossFit Pty Ltd, Acc Number: 01051578, Payment Reference: SURNAME & INITIALS. PayPal – Use link below. Entry Fee Individual entry $35.00 AUD About: The Coastal Total is a friendly throw down with the aim of finding the athlete who possesses the best strength to weight ratio in the Clean, Bench Press and Overhead Squat. This is a half day event that is open to anyone who is familiar with the safe execution of the three lifts and will be scored relative to gender and weight. This is a great opportunity to see how your strength compares to a wide variety of athletes with a scoring system that caters for people of all different sizes. When: Saturday 29th Nov. 2014, 8.00am-12.00pm Where: Coastal CrossFit QLD – 1/29 Premier Circuit Warana, QLD 4575 Who: Anyone who wants to put their abilities in the Clean, Bench & Overhead Squat to the test How Much: $35.00 per entry. Running of the day: Lifters will be allocated three 10 minute windows to perform their lifts. You will have the first 7 minutes of your 10 minute rotation to load your bar and perform your lifts. The remaining three minutes will be used to unload your bar and finalise your score. Your three 10 minute rotations will be spread out as far as possible from one another so that everyone has the same opportunity to perform to their potential. General Information/Rules: – Each athlete must weight in on the scales provided during the specified weigh in period. – Athletes will have 7 minutes in which to complete their attempts. An athlete may have as many attempts as he or she likes during that time. – Athletes are responsible for loading and unloading their own weights. – Athletes must perform their lifts in the order and time period allotted. – This is a “raw” competition. No assistance equipment may be used except for a weightlifting belt, wrist wraps and non supportive knee sleeves. Bench shirts, knee wraps, squatting suits etc. are not permitted. – Good sportsmanship must be displayed. By participating you are acknowledging that you understand and will abide by the rules of the day. The head judges call is final. – Spectators must stay outside of the designated lifting areas. – If you are bringing children, please be particularly mindful of their whereabouts at all times. There will be a lot of heavy weights be lifted and we don’t want any accidents. – No alcohol is permitted. – There are no refunds. You may pass your credit on to another athlete if your situation changes. Movement Specific Rules: – Clean: Any style of Clean is permitted so long as the bar starts on the ground and finishes with the body fully extended with the bar racked on the shoulders. The lifter may not go outside of their designated lifting area and control must be shown before the down call is given. – The Bench Press: The bench press starts and ends with the athlete supporting the weight with the elbows locked out. At the bottom, the barbell must come into contact with the athlete’s chest. Throughout the repetition, the hips must stay on the bench and the feet must stay FLAT on the ground. Stacking plates under the athlete’s feet is permitted as long as the feet stay on the plates the entire time. Spotters will be on hand but any lift where spotter have to intervene before the lifters elbows reach full lockout is a no rep. – Overhead Squat: The bar will start in the squat rack and it is up to the athlete to get the bar into the overhead position unassisted. For the OHS to count the hips must pass below parallel and return to full extension while the bar is maintained in the overhead position. The lifter may not go outside of their designated lifting area and control must be shown before the down call is given. Please note that you may not receive assistance to lift the bar into the rack if it is dumped during the overhead squat event. Scoring System: The total of an athletes best result from each of the three lifts will be divided by their bodyweight to determine a strength to weight ratio. Your strength to weight ratio will only be compared to other athletes who are in your weight division (males under/over 80kg, females under/over 65kg). This system has been devised to account for the non liner relationship of strength and bodyweight. Order of events: 8.00-8.30 – Weigh-in 8.30-8.45am – Athlete brief 9.00 – Competition commences 12.00pm – Competition concludes/awards presented
