*Please note that we expect today’s session to progress through much faster than last week’s due to larger heats and a shorter workout. Please be sure to watch the attached video.
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-facing burpees
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
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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 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/
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.
Following on from our recent series of body re-composition interviews, we asked a few of our budding CrossFit Chef’s for a few of their favorite recipes. The idea behind this series is to show you all that you can eat healthily and that it doesn’t have to be boring/tasteless or overly time consuming. If you like this or any of the recipes please let us know by posting a comment and or clicking the Facebook ‘like’ button below the post. Our first submission comes from Tiff Nissen. Roast Pumpkin + Carrot Soup with Green Goddess Pesto Introduction: I’ve made a big pot of this every Sunday since the weather has chilled off and love it. If having dairy, I fry some haloumi fingers to serve with it rather than bread. Or, for something else to dip in it I go asparagus spears wrapped in prosciutto and grilled on the BBQ. The pesto with the pumpkin seeds is great, and cheaper than a lot of nuts – good if you had a nut allergy too. Ingredients: – 1 kg Jap pumpkin – 500 g carrots – 2 tablespoons olive oil – Good pinch of sea salt and black pepper to taste – ½ teaspoon ground cinnamon – 1 litre water or vegetable stock – 1 teaspoon fresh grated ginger (optional) Method: Preheat your oven to 200 C. Peel and chop pumpkin into small chunks and place onto a lined baking tray. Wash carrots and chop roughly with the skin. Place onto a seperate lined baking tray. Drizzle the olive oil between the 2 trays. Season each tray with sea salt, pepper and a little cinnamon. Mix the oil and seasoning with your fingers through the vegetables. Roast for 40 – 45 minutes or until vegetables are cooked through and caramalized. Combine pumpkin and carrot into a high performance blender like a Thermomix. Add 3 cups of water and ginger if using. Blend until smooth. Add another cup of water to adjust consistency. Serve hot soup with your choice of serving suggestions and feel the nourishment. Enjoy. Serves 6 Serving suggestions: Top with green goddess pesto before serving. Side serve of grilled haloumi will beat bread hands down!! Serve drizzled with coconut cream or a dollop of organic natural yoghurt for a creamier version.
