A. EMOM x 10:
Handstand Hold (wall or freestanding)
Handstand Walk
Shoulder Taps
*Choose one option. Pick your own reps/duration.
B. Push Press + Jerk
*Discard the Push Press when it becomes limiting.
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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.
15.3 Tips & Strategy
Thanks for checking out our tips and strategy for this weeks workout – 15.3. My first impression of this workout is lungs and shoulders. There are two big range of motion movements in the Muscle-ups and Wall Ball that are going to create a large metabolic demand and a reasonably big set of Double-unders which will could finish you off if you’re not careful with your pacing, not to mention the compounding effect that all three movements are going to have on the shoulders. Muscle-ups: As discussed on the broadcast, I would avoid failure in these at all costs and also consider the effect of pushing the boundaries of the muscle up on later movements in the workout. For people who are quite proficient at Muscle-ups I don’t see any great advantage of breaking up the first set but from then on you will need to continually monitor your level of cardio vascular and localized muscular fatigue so that you can make wise decisions about the size of your sets. Assuming that you are reasonably proficient in the WB and DU, the MU’s are where a lot of time will be gained or lost. Pick your best pacing strategy to get you through each set of MU’s in a timely fashion. If you’re breaking up the sets of MU I suggest that you drop off the rings when you still have one rep left in the tank (unless you only have one to go of course), this will see you recover quickly and you’ll be able to get back up on the rings sooner with less chance of failure. Another tactic that has worked well for me in the past is to have 2 sets of rings set up – one high set for bigger sets of kipping MU’s and one lower set for doing singles in false grip. My strategy will be to kip the MU’s without false grip while ever they are still flowing nicely but once I get to the point of having to take large rest breaks between sets, I will revert to singles with false grip. This will keep me moving and allow me to utilise a bit more upper body strength which will hopefully take some of the slack off of my cardio vascular system. Wall Ball: My suggestion is to break these into achievable sets with small and accountable rest breaks. I’ve used this strategy in past Open workouts (150 WB, 90 DU, 30 MU) where I did sets of 10 right from the start and simply used the time it takes the ball to settle as my rest break. This keeps me accountable and keeps my metabolic and muscular fatigue in check. I would only suggest to do otherwise (big sets or unbroken sets) if you’re the type of beast that does Karen unbroken – even then, consider the effect of this decision on the other movements. Double-unders: Even if you could do these UB, I still recommend that you break these strategically. I plan to do 50-30-20 right from the start. You only have to rest for a few seconds to recover quite a bit from these size sets and you will only be a bit slower than someone who did the set UB but will be a lot more composed going into the next set of Muscle-ups. You will lose a lot more time in heavily broken sets of MU’s than you will by strategically breaking up the sets of DU’s. As always, don’t let the little things let you down, double know your laces, use the right rope, tape up where necessary and have all of your equipment spaced out in a logical order. Good luck – Chris! Chris Saliba is the co-owner of Coastal CrossFit Queensland and has competed at the Australia Regional 3 times and was the 2013 state weightlifting champion in the under 69′s. For more info, check us out a www.coastalcrossfit.com.au