For time:
21 Hang Power Cleans 60/40kg
21 Pull-ups
15 Hang Power Cleans 70/45kg
15 C2B Pull-ups
9 Hang Power Cleans 80/50kg
9 Bar Muscle-ups
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Lifestyle Millionaire
What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread Love & Hope this Christmas
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Hydration 101: Fuel Your Performance 💧
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
Spitting Sparks – Renee Kunde
Spitting Sparks – [noun] (spitting spärks) 1. A CrossFit athlete who is on their way to becoming a Firebreather. Welcome to our next series of Athlete interviews. In this series we asked three Coastal CrossFit athletes who have made significant progress in a relatively short period of time to share some of their tips and tricks for success in CrossFit. We hope you enjoy this latest series and as usual please let us know whether you get something out of it either in person or by posting a comment. The first Athlete in this series is Renee Kunde: Please provide a bit of background about yourself: I am 25, I was a competitive swimmer throughout primary and high school, I also competed in triathlons and cycling. I was not overly active when I started training at Coastal CrossFit. I am a full time uni student and I coach and teach learn-to-swim at Kawana Aquatic Centre. Outside of CrossFit I am a bit of a homebody, I enjoy reading and catching up with friends and family. How long have you been training at Coastal CrossFit? I have been training at CCF since February, 2012. How would you describe your fitness when you started? My fitness before I started training was pretty average because I was not doing anything specifically to maintain it. I was not able to perform a single quality push-up for pull-up and had no knowledge whatsoever in lifting weights. What has changed the most about your fitness? My weightlifting has increased significantly in the last 6 months. When I first started air squats were exhausting and now I can Back Squats one and a half times my own body weight. As far as my body weight movements are concerned I achieved my first pull up almost 5 months after starting – there was a lot of time spent getting to know the pull-up bar. I remember the first time I did Jackie rxd, I am not sure what time I did, but I was first onto the pull-ups and last off, by a long time. I was down to one at time. Now I am able to add weight to my strict pull-ups. I belief both these improvements are due to my change of mind and determination not to let these WODs and movements to get the better of me. It took commitment, time and pain, but it is sooo satisfying. How often do you train on average? I train a minimum of five times a week. Due to work, I am unable to attend performance development, but I try to make at least one supplementary training session a week to either lift or work on a movement that I struggle with. What are your goals for the future? I am doing more CrossFit comps and next year I hope to be in the top 100 in Australia in the Open (this is a mighty big dream). I want to improve my squat snatch and start competing in weightlifting. What advice would you give to a new CrossFitter who wants to progress rapidly? Listen to Chris, I am not sucking up here, but scaling is not as bad as it sounds. We all need to do it to improve to get stronger and more efficient, don’t let a number on a board become more important than your result. Also turn up to the sessions you know you are going to hate, because they are usually the ones you need most and when you get to this session change your attitude don’t think ‘well I am here’ make sure you own it and be proud of the effort you put into the session you thought you were going to hate. How would you describe your nutrition? Honestly, I am not the best with my nutrition. I am very aware of what I am eating and if it is good or bad for me and I make my choice to eat it. From experience, when I have a ‘bad’ week my recovery it poor and so is my performance at training. Because of my awareness I do not have a ‘bad’ week very often, more like a bad meal, which I do not beat myself up over because I have made a conscious decision. I think taking responsibility for your own nutrition is important in preparing yourself for training. I drink lots of water, always eat good quality fruit and veg, I don’t drink soft drink or processed foods. What are your favourite and least favourite workouts, movements etc? My least favourite are the ones that I know I am going to struggle with, for example wall-climbs, muscle-ups, snatches, pull-ups, push-ups- pretty much all gymnastic based movements. I always make it to these sessions because I know I will be better because of it. I love weightlifting WODs. A barbell complex is a good challenge, because it requires me to lift a significant weight multiple times and also maintain a technique that will see me improve my weightlifting and ensure I do not injure myself. What keeps you coming back? To be better than Nat – no that is a joke, you can take that out if you like. I keep coming back because I love the challenge. As lame as this is going to sound, it is a great feeling to know that when I leave the gym I am better and stronger than I was when I came in. Chris’s Notes: If we look through Renee’s answers there is little surprise that she has made significant improvements – she trains frequently, listens to coaching advice, works her weaknesses and has a good time doing it all. On top of that I attribute a lot of Renee’s success to the fact that she hasn’t created barriers to what is possible and remains positive (most of the time). She is sensible with her approach but is never scared to push her boundaries and she is reaping the rewards. Great work!