Testing Week: Day 5 (last day)
AMRAP in 20 min:
7 Toes to Bar
9 Deadlift 70/50kg
12 Box Jump 24/20″
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Lifestyle Millionaire
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 Love & Hope this Christmas
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/
Hydration 101: Fuel Your Performance 💧
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.
Clash on the Coast 2017
Clash on the Coast 2017- Information page 1 TEAM POSITION HAS OPENED UP!!! Please contact us at coastal.crossfit.qld@gmail.com if you would like to take this position. Coastal CrossFit Queensland is excited to announce we will be hosting our 9th annual “Clash on the Coast” competition on Sunday 29th October at Buddina State School on the Sunshine Coast. This year’s event is a mixed teams – consisting of 2 male + 2 females, with Scaled and Rx’d divisions. Teams will be capped at 70. As always, our aim is to provide a professional well organised, fun community event. Workouts (WODs): All teams will complete 4 WODs throughout the day in either Scaled or Rx’d divisions. Overview: It is assumed that athletes who are participating in Clash on the Coast are familiar with standards and range of motion for the commonly performed movements of CrossFit. Please take the time to look through this link https://www.youtube.com/playlist?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G which contains demonstrations for most of the movements you will encounter on the day. Reps not performed to these standards will not be counted. Workout 1: Duration: 12 min. Objective: Perform as many Overhead Squat as possible. Description: This workout has 4 stations (see below) where on the call of go, one athlete will start and the rest will flow through as the athlete in front of them finishes their reps. Once athlete 1 gets to the Barbell, they will begin to perform Overhead Squats. As each subsequent athlete progresses to the Barbell they will be able to take it in turns performing Overhead Squats adding to the team total. Each team will have a pre-loaded bar for male and female athletes and only one barbell may be used at any one time for overhead squats. There is no minimum or maximum number of reps per effort for this movement. There is no penalty for an athlete not making it to the overhead squat before the time cut off. Station Rx’d Scaled 1. 20m Handstand Walk (distance may be accumulated in multiple short efforts) 20 x 10m shuttle run (one foot must cross over the end line on each turn) 2. 30 x Dumbbell Snatch 22.5/15kg (must alternate arms on each rep) 30 x Dumbbell Snatch 15/10kg (must alternate arms on each rep) 3. 20 Toes to Bar (see standards video for reference) 20 Hanging Knee Raise (see standards video for reference) 4. Max reps Overhead Squat 60/40kg (bar is taken from the ground) Max reps Overhead Squat 40/25kg (bar is taken from the ground) Workout 2: Duration: 12 minutes. Objective: Accumulate as many Synchronised Burpees as possible. Description: This workout will start with two athletes assigned to the Burpees and two athletes assigned to the run. The pairs will rotate stations on the completion of each run. The athletes performing burpees must be in synchronisation with each other in that their chests touch the ground at the same time and they clap hands, in the air with an upright body position at the top. This can be performed with mixed or same sex pairs. Workout 3: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout has four stations (see below) where each athlete will start on a station and rotate on 1 minute cycles for 12 minutes. Station Rx’d Scaled 1. Max reps Thrusters 30/20kg (see standards video for reference) Max reps Thrusters 20/15kg (see standards video for reference) 2. Max reps Chest to Bar Pull-ups – strict or kipping. (see standards video for reference) Max reps Pull-ups – strict or kipping. (see standards video for reference) 3. 50 x Double-unders *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 50 x skip *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 4. Rest Rest There is no penalty for an athlete who cannon complete a movement. Workout 4: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout is broken up into 3-minute blocks. The male athletes will start on the sled and the female athletes will start on the Overhead Dumbbell Walking Lunge and will change to the opposite exercise every 3 minutes. This workout will be performed across the width of a field where each crossing of the field is considered one rep. Each team will be allocated one sled and one Dumbbell and the athletes can manage their change overs however they see fit. Each 3 minutes, the pairs will swap to the opposite exercise until 12 minutes is complete. Station Rx’d Scaled 1. Sled Drag 60/40kg Sled Drag 40/20kg 2. Overhead Walking Lunge 22.5/15kg(dumbbell is held is support by one hand) Overhead Walking Lunge 15/10kg(dumbbell is held is support by one hand) Registration: CURRENTLY CLOSED- 1 team position has opened up. Please contact us at coastal.crossfit.qld@gmail.com if interested. REGISTRATION FORM Please note payment needs to be made at time of registration via EFT or PayPal (details below). You will be able to amend your team and athlete details until registration cut-off. Please ensure you order the correct shirt size for your team members (this can’t be changed after the cut-off date). Payment: Cost for the team is $260. This includes an athlete shirt for all participants. Payment is to be made at the time of registration either by electronic funds transfer or PayPal. Please indicate your payment option on your Registration form. Electronic Funds Transfer: Bank: Suncorp Account Name: Coastal CrossFit Pty Ltd BSB: 484-799 Account Number: 015091578 Reference: Your Team Name or PayPal (using link below) Clash on the Coast 2017 Rego Communication: Please check back here (Clash on the Coast 2017 Information) for updates. FACEBOOK Please LIKE & SHARE our Clash on the Coast Facebook page Email us: coastal.crossfit.qld@gmail.com. We will send emails to your Team Captain with any relevant information. Sponsors: Our equipment supplier and title sponsor MAVERICK Strength & Conditioning Equipment *MAVERICK Equipment will be sold off at the end…