*Please note that we are on a reduced timetable this week.
5 rounds for reps:
Bench Press
Pull-ups
*Perform as a superset and rest 3 min. between rounds.
*Pick a weight/pull-up style that allows for 10-15 reps in round 1.
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CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. 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!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
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.
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.
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
