7:00am Come on in for some Saturday fun.
*Don’t forget Yoga at 8am.
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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.
15.2 Tips & Strategy
I must say I wasn’t surprised to see 14.2 repeated, especially with the 2 athletes that were chosen for the demo. Thankfully for anyone reading this (and for myself) I have repeated this workout 3 times since last year’s Open and feel that I know it pretty well. Please keep reading even if you’ve done this one before. Unlike last weeks Tips & Strategy I am going to cover some warm-up advice and then 2 different strategies that I think could work well for a variety of athletes depending on strengths and weaknesses. Warm-up: – Row 500-1000m at a moderate pace (should be able to talk quite easily while rowing). – Mobilize hips and shoulders. Things like PVC pass throughs, the Samson stretch, spiderman walk, crab walk, kipping swings, rolling thoracic spine will all work well. – Movement specific – work up to an OHS Squat (from the ground) that is not maximal but a good chunk heavier than the work out weight and perform some pause reps (sit in the bottom of the squat and hold active). Perform some small sets of linked C2B pull-ups to get the flow of the movement dialed in but be aware keeping the volume low. Personally, I will be doing something like EMOM x 7-10: 1 Full Snatch + Pause OHS (50-60kg) followed by 2-3 C2B Pull-ups as my specific warm-up before this workout (note that my goal is to get a good chunk through the 18’s so don’t over do it). Strategy One: This is actually not my strategy but one I got from Outlaw CrossFit last year and I have used it a few times with good success (got into round of 18’s). This strategy works as follows: – Split each 3 min. work period into 2 x 1:30 rounds. Perform the first set of OHS and C2B and rest out the remainder of the 1:30 and then repeat for the 2nd set. Initially this works out as about a 1:1 work rest ratio which progressively declines as the rounds go on. At some stage (based on feel) you’ll have to make the call to abandon this strategy and just keep working but it’s a good way of keeping your rate of exertion under control for the first few rounds. – Keep the OHS unbroken for as much of the workout as possible. Be fast but smooth. Use the hip extension at the top of each rep as a momentary rest and try to bring the bar into a back rack rather than dumping it when you start to fatigue. If you try to do these too fast you will likely be untidy and burn a lot more energy for not much gain. – The pull-ups are quite individual. I have done the early sets of this workout unbroken without any great detriment but these are a strength of mine. The main thing is to be smart with your sets when you know you’ll have to break them up. Avoid failure and having to do singles and don’t force yourself to butterfly if your not efficient at them. Strategy Two: This is what I plan to do this year: – As above for the OHS. Stay UB and efficient for as long as possible. – Rather than use a fixed 1:30 half round strategy, I plan to break up the pull-ups into smaller sets and use the time between these efforts as recovery. Once I finish the 1st set of pull-ups I will move straight to the pull-up bar for the 2nd set of OHS. I feel that one large rest break at the end of the bigger rounds will be more of an advantage than 2 smaller ones with the 1:30 round strategy. Which one should I use? If you’ve got the time. Try doing the round of 10’s both ways to see which one will work for you. Maybe don’t do this just prior to the workout but a day before should be fine. General: Don’t let details cost you your best score. If you rip your hands normally, then tape up. Wear weightlifting shoes. Tight collars on your bar. Plenty of chalk, water and a towel nearby and relax! 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