Four rounds for time of:
20 Deadlift 85/60kg
20 Toes to Bar
20 Wall Ball 9/6kg
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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.
14.1 Tips & Strategy
Overview: For those of you that are new to this workout it’s a sneaky one. The sets are just a bit bigger than most people can do comfortably and the weights are just between being heavy enough to justify a Clean & Jerk and light enough to snatch. Pacing is really important – in 2011 there were many example of people who had their first round done inside 1 minute and ended up with a total score of only 3 or 4 rounds in 10 minutes. I suggest that holding back a little at the start can make a big difference and if you’ve got anything left in the last few minutes – go for it. I feel like I’m in a good position to give advice on this workout considering that both Marie and I have done this workout more times than we care to remember. This was the first workout of the first year of the Open (2011) and in that year there was a glitch with the games website which caused CrossFit HQ to push the whole competition back 1 week, which meant (unfortunately for us) that we had an extra week to keep coming back (which we did almost every day) to try and beat our score. We literally tried every strategy conceivable which is good for 2 reasons – 1. I don’t have to do this workout more than once this year, and 2. I am in a good place to give advice to you right away. Ground to OH: Firstly, be clear that the barbell lift is a ground to OH anyhow. This means that you can use any method you choose to get the bar overhead. The snatch is definitely the quickest movement per rep but is quite taxing and the clean and jerk is quite a bit slower but more repeatable. I would suggest that more powerful athletes use a narrow grip power snatch and revert to a clean & jerk if necessary. For less powerful athletes, I recommend that you use the clean & jerk right from the start. Forget the muscle snatch unless you have an engine similar to a regional/games athlete – these are definitely quick but a very taxing on the shoulders and lungs and will induce large rest breaks for us mortals. Finally don’t be afraid to take strategic breaks on the barbell. 15 reps is that number where its beyond what most people can do comfortably but no so far beyond it that you want to put the bar down. This is what makes this workout hard because it tricks you into doing more work than you probably should in any one set. Double-unders: Make sure you have a rope that is the right length and a spare rope in case of malfunction. If you’re not good at double-unders, my best advice is to stay composed and take your time getting the rope into the right position before you start and don’t rush back into your reps after a mistake. Avoid getting flustered no matter how bad they are going as this will only make matter worse. For people who are good at double-unders – stay relaxed and do them at a cruising pace. The difference between a fast and slow set of 30 unbroken DU is only a couple seconds but dramatically different in energy expenditure. As crazy as it might sound, don’t be afraid to break these sets strategically – it takes very little effort to stop and start a set of double-unders and pulling short of absolute exhaustion will allow you to move on to the G2OH in a more composed state.