EMOM x 30 min:
1. Row 20/15 cal.
2. Max reps 10m shuttle run
3. Rest
4. Max reps 10m shuttle run
5. 50 Double-unders
6. Rest
Compare to last time – here.
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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.
Body Recompositions – Louis Louwrens
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 first person in the series is Louis Louwrens. – Please detail a bit about yourself: My name is Louis Louwrens. I was born and raised in South Africa and have been living in Australia for 8 years. I am a 29-year-old male, I am 192cm tall and weigh 115kg. I am a Mining Engineer at a large underground mine in North QLD, working a roster of 8 days on and 6 days off. – How long have you been training with Coastal CrossFit? I have been seriously doing CrossFit now for approximately 7 months. Before then I had some exposure to it at work, but I only trained 3-4 times a fortnight and didn’t really get anything out of it other than feeling less guilty about some of the food I ate. – What prompted you to make some changes to your nutrition? I saw a glimpse of what my true potential can be as an athlete and I realised, when I looked into the mirror, how contradicting that notion was given how overweight I had become. Nutrition plays a big part of becoming a better me, so I sought to change it. – How long has it been since you implemented these changes? About 7 months ago… Chris made me aware of the Paleo way of eating during my induction session at Coastal CrossFit, and I instantly recognised it as one of the most common-sense and sustainable changes any person can make to their eating habits. – What results have you seen in this time? I have lost 14.5kg to date and I feel a lot better about being me. I have more energy and I feel more fit and healthy! – What do you think were the major draw backs in your nutrition and what changes do you think have been most positive? The biggest thing for me was awareness, and it particular being aware of how much sugar I consumed. I had no idea that some of the food I thought as being “healthy” was in actual fact counterproductive for what I was trying to achieve. Flavoured yogurt is a good example. I had flavoured yogurt every morning with natural muesli, thinking I was going great guns, but as it turned out, that “healthy” yogurt I was eating had more sugar in it per unit than Coke!! I try and follow the Paleo means of eating as much as practical given that when I am at work all food is made for me. I also eat more regularly during the day and thereby eliminating the odds of me craving a massive plate of food before going to bed. I use a meal replacement drinks to aid me in this. Next time you pick up a low fat food/drink item like milk, compare how much more sugar it has (as a %) compared to the “full fat” version and then extrapolate the difference over a long period… – Do you see yourself being able to sustain or even improve upon your achievements? I feel that I am in a good space right now. I enjoy working out and the way I eat for me is not only sustainable, but gives me a sense of accomplishment at the end of the day. I believe there is always room for improvement, but I am trying to gradually improve as opposed to going “cold turkey” with some foods and thereby adapting to change rather than forcing it upon me. – Is there anything else that you thing would be of help to someone reading this? You have to WANT to be better, healthier and/or fitter. Thinking you need to become those things, but not having a true desire to do so makes it so much more likely that you will only achieve a fraction of your potential. Once you get into a healthier means of life you need to find ways to keep you going. Reflecting regularly on how far you have come helps or as in my case having a true desire to become an exceptional athlete and therefore working towards a distant goal. Congratulations to Louis on his achievements. We are extremely happy for your success and look forward to seeing what you are capable of in the future.