15.1/15.1a:
AMRAP in 9 min:
15 Toes to Bar
10 Deadlift 52.5/35kg
5 Power Snatch 52.5/35kg
then
6 min. to achieve 1RM Clean & Jerk
*Any style of C&J.
*There is no rest between 15.1 and 15.1a
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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).
Parents: Time To Look After You!
The kids are back at school so you are finally going to have some time to yourself. Now is the opportune time to focus on you – get on track and lose those extra few kilos you may have put on over the festive season. Whether it’s the bikini body you want, increased energy, to shed a few kilos and to just feel good, this is where to start. It is far too often we put ourselves second to our children, our partners, friends and work, etc. What we need to remember is we will be a better parent, partner, etc. if we take time to look after our health and fitness. Good health provides us not only with a greater quantity of life, but most importantly quality of life. Here are some tips to get you moving….. READY…SET…GO!!!! Have fun! Exercise doesn’t have to be boring, and we have a little saying “It doesn’t have to be FUN, to be FUN!” For me the “fun” in training is learning new skills, getting faster, stronger, etc. Set yourself a challenge and aim towards achieving it. This can be anything from being able to run around with my children and be an active parent, beat my 8 year old in a running race, complete 10 push-ups, climb a mountain, learn to swim…. You get the idea. Open your mind and have something to strive for, as this makes the journey a worthwhile one. Go on and set yourself a goal. Do this now!!! Frequency & consistency So you have set yourself a goal, now is the time to get to work. In all aspects of life satisfaction comes from all achievements (big and small). Have your eye on your end goal, but remember to celebrate the smaller milestones towards achieving it. You need to be able to run 100m before you can run a marathon. How do we start achieving the small (and then big) goals? Start working towards them- hit them regularly and with consistency. We recommend a minimum of 2-3 times a week, every week (I.e. not 1 day this week, 7 next week, 0 the next). Initially our goal is to establish good/healthy habits, that will become second nature soon enough. So schedule it into your diary and don’t give yourself an out. Even better commit to a friend to do this together (it is unlikely you will be happy about letting someone else down). This will ensure you are giving yourself the best chances of success. Pick up the pace. This is another area where it is a great to have a friend along for the journey. I am by no way suggesting “walk talking” (a casual stroll where you can talk comfortably). If you can talk, you are not working hard – get your eye on your prize (your goal) and work like you want to achieve it. We want your heart rate up and we want you sweaty. For some this may be a brisk walk, for others this may be a sprint. *If you have any conditions that may limit you be sure to get clearance from your doctor before starting. You are what you eat As much as I know you don’t want to hear it, you cannot out-train a bad diet. You may get quick results through ill-advised methods but these methods are unsustainable and as soon as you stop, the results stop too. It may take a little longer to see results through a more holistic approach but the beauty of this is that the extra time it takes is extra time spent learning the skills of good eating. Once you’ve got that ball rolling you’ll be much more successful than the person who wants everything yesterday. If it seems too good to be true – it is. We recommend establishing good eating habits based around real food (not processed). Basic guidelines are to stick to the perimeter of the shop- meat, vegetables, nuts, seeds, fruit (I.e. no packaged food, sugar). Do the right thing 80% of the time and allow yourself the occasional treat. A program to suit you At Coastal CrossFit we aim to provide a holistic approach to health and fitness- No gimmicks just solid foundations to get you on track towards lifelong health and fitness. Circuit Training CLICK HERE to find out more about our Circuit Training Session. Monday, Wednesday & Friday at 9:15am-10:00am (Right after school drop off). Dedicate 45mins 2-3 days a week and see what results you can achieve. – Feel great and look great – Have more energy – Lose weight – Be a positive role model – Join and meet a great group of people – Kids welcome (give us a call to discuss) Next block STARTING: 9th Feb- 6th March Limited places so BOOK NOW: CLICK HERE to book or Call/email Marie mob: 0432 710 684 , info@coastalcrossfit.com.au Optional: Nutritional challenge $40 (includes nutritional package and support).