10-8-6-4-2 cycles of the Bear Complex.
*Each round is for load.
*Rest as necessary between rounds.
*Watch the attached video for an explanation.
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IN-BOX OPEN PLAN
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).
CrossFit KIDS – Term info
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.
Live Life the Way You Want to Be Remembered
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.
15.1 Tips and Strategies
Thanks for visiting our tips and strategies for this year’s CrossFit Open. If you’ve found yourself here for the first time – welcome and if you’re a return visitor thanks for coming back! Each year during the Open we post our initial thoughts on the workout on a weekly basis. This year we will follow the format of breaking the workout into individual movements as well as advice that is aimed at advanced (an athlete hoping to make regionals), intermediate (an athlete who is competing rx’d but not competitively) and and novice (an athlete who is scaling). Toes To Bar Advanced: I wouldn’t necessarily go into this workout breaking up the T2B into small chunks before I feel I need to. I don’t think the workout is long enough to intentionally break the sets up early on and still get a good score. The main thing is to manage your fatigue based on feel and avoid working to failure at all cost. Obviously it is inevitable that these will break down but I don’t see that do 3 sets of 5 in the first round when you don’t need to is going to stop that happening. *This advice assumes an athlete that could normally do multiple unbroken sets of 15 toes to bar when fresh. Intermediate: If you’re intermediate you 15 reps may not be something that you can repeat multiple times so I would be very cautious about pushing too hard too early. Something like 15, 12-3, 10-5, 8-5-2, etc might work. Novice: If you’re scaling and you are doing hanging knee raises, don’t forget that you can still kip these. Get those shoulders moving back and forth and those knees will fire right up past the hips nice and easy! If you’re doing sit-ups, use this as a chance to get your breath back and use as much momentum as the rules allow. Deadlifts All Categories: Definitely look after your grip by either using an alternate grip or a hook grip (my choice would be alternate) and don’t be lazy about bending your knees. Light, high rep deadlifts always see athletes leaving their hips in the air (like a stiff legged DL) and before you know it your posterior chain will be on fire which will have obvious consequences on the snatch and T2B. Advanced: Keep these unbroken and try to get your breath back during these. Intermediate: Aim to be most if not all unbroken but don’t put yourself in a hole by forcing yourself to go unbroken. You’ll lose a lot more time in the other 2 movements that you will in the DL if you gas yourself here. Novice: Smooth is fast – focus on perfect mechanics in order to be as efficient as possible. No wasted energy! Snatch Advanced: Aim for touch and go but not at the expense of your grip or if you need to take extended breaks before or after the set. Intermediate: Maybe a mix and match of touch and go and singles (as per advanced regarding grip and breath) Novice: As per my DL advice – smooth is fast – focus on perfect mechanics in order to be as efficient as possible. No wasted energy! 15.1A All Athletes: Be sure to hit a heavy but not absolutely maximal single in your warm-up and forget about this until you get to it. If you’ve warmed up properly before hand, you’ll be ready to lift a decent weight without doing too many preparatory lifts. Expect to only get 3-4 lifts in the 6 minutes and work back from your goal weight (be conservative) to establish your starting weight. For example: If you want to hit 100kg then maybe 75kg, 90kg, 100kg. If the starting weight feels good, stick with your plan, if not, readjust to suit how you feel and try to keep a spare lift up your sleeve. Don’t be greedy and don’t underestimate how much the fatigue of the first 9 minutes. About the author: Chris Saliba is a 3 time CrossFit Regional Competitor (Australia) and State Weightlifting champion (under 69kg). For more information please feel free to contact us at info@coastalcrossfit.com.au