*Yoga is on at 8:00am.
For time:
100m Farmers Carry 24/16kg
Run 800m
25 Burpee Pull-ups (30cm jump)
200m Farmers Carry
25 Burpee Pull-ups
Run 800m
100m Farmers Carry
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Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
CrossFit KIDS
Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)
Attendance Challenge
Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).
Why Don't We Do Kipping HSPU/Ring Dips
If you’re a fan of the sport of CrossFit you surely would have seen people do kipping HSPU and Ring Dips and possibly wondered why we don’t use these movements in our gym and where they fit into the spectrum of exercise. The answer is both simple and complicated. I’ll give you the complicated one first. To understand the answer you must first understand that there are two sides to CrossFit – the sport, and the strength and conditioning program. The sport side of CrossFit tests the ability of it’s participants by having them complete a variety of tasks and the person who comes out with the best average result across the tasks is the winner. If the tasks are varied enough, then it would be fair to say that the person who won is a fairly fit human being. The thing to realise is that just like all sports there is an objective and a set of rules and the person who best meets the objective within the boundaries of the rules is the winner. There no consideration given to any physical adaptation that is achieved through this process and nor does there need to be as that is not the objective of the test. If we look at HSPU and Ring Dips specifically, like it or not CrossFit has allowed the use of kipping of these movements in their competitions and if an individual is able to meet the objective of a workout more effectively through the use of these techniques, they would be stupid to do otherwise. If we examine the use of these movements within a strength and conditioning context (which is our primary focus) then the objective changes. Physical adaptation now becomes the focus and we are not necessarily looking for the fastest, easiest or most fun way of doing something. If a movement is programmed with the goal of developing strength and the athlete is weak, (read: most amateur CrossFitters) then it would make no sense to sacrifice the strengthening aspect of these movements by allowing the athlete to kip them when that is the very reason that they are included in our program. What about intensity, isn’t that the most important thing? Intensity is an important consideration in the development of a well rounded athlete but it is not the be all and end all and affiliates or athletes who focus purely on intensity at the expense of strength and technique development are missing the point in my humble opinion. Furthermore I can think of a about 10 trillion safer and more effective ways to create intensity in conditioning workouts before I would use kipping HSPU and Ring Dips. Why do we Kip Pull-ups and Toes to Bar then? If you look back through our programming you will quickly realise that we do a lot more strict pull-ups and toes to bar than we do kipping. Why? for the same reason as stated above. The development of strength is far more important to us considering that the large majority of our athletes are considerably more conditioned than they are strong. Why Kip at all? Unlike kipping HSPU and Ring Dips, kipping pull-ups and toes to bar are great ways to develop intensity in conditioning workouts and they don’t usually result in the athlete landing heavily and repeatedly on their head when they become fatigued. Am I training at the wrong gym if I want to be a regional or games competitor? Absolutely not. True strength and conditioning is the foundation for all successful CrossFit athletes and you don’t have to do much research to discover that the large majority of dominant CrossFitters already had a significant background in some sort of sport where strength and conditioning played a role. We are more than happy for our athletes to kip these movements if and when they have reached a point of development where they might be able to forgo the strengthening benefits that these movements provide – we just haven’t seen it yet. Moreover if you plan to compete at this level and we have not equipped you with the necessary tools to complete the task, then we have not fulfilled out duty to you. The short answer: If you’re strong enough to forgo strength work, then you should learn these techniques and practice them to a point where they may provide an alternative in the right situations but strict work should remain the foundation.