“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
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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.
Body Recompositions – Karen Williams
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!