Perform each of the following challenges three times:
10 x 10m Sled Push
500m Row
10 x 20m Slam Ball Put and Take
20m Handstand Walk/40m Wheelbarrow walk.
*Perform in any order and rest as necessary between challenges.
*Each challenge is for time. Your total at the end is your score.
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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.
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!
