A. Push Press + Push Jerk + Split Jerk
*Build in weight as you go.
*Discard the weaker lifts as they become limiting.
B. Tabata x 8:
Double-unders
Rest 1 min.
Sit-up
Rest 1 min.
Double-unders
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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).
WOD: Thursday
“Gwen” Clean & Jerk 15-12-9 reps *Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Notes: This is one of those workouts where people look at the whiteboard and say “is that it?” – this is where I get a big smile and start to rub my hands together. Let me assure you, if you do this right you will not feel ripped off. I have programmed this workout with barbell cycling in mind, which means getting used to hanging on to the bar when you really want to dump it and experimenting with ways to be efficient at linking reps together. While we want you to go “heavy”, don’t go too far and turn this into a test of whose got freakish levels forearm endurance. The load should cause you to have to pause several times per set but not to the extent where you’re losing the training effect of barbell cycling. *Check out the demo video – not exactly how I want you to hit it but an impressive effort regardless.