A. Back Squat 5 x 6
*Use the same weight as last week’s 5 x 5.
B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m
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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).
Clash on the Coast 2015: Information Page
We thank you all for your support for this years Clash on the Coast and hope you enjoyed your day. A special thanks to our Sponsors: Please be sure to support all of our sponsors. Look out for them at your next competition. RXD 1st- The Running lab- http://therunninglab.com/ – Learn to run & love it Scaled 1st– Vitality Options Massage- http://vitalityoptions.com.au/ RXD 2nd – WODRobe- http://wodrobe.com.au/ Scaled 2nd– Body Spanner-http://www.abc.net.au/tv/newinventors/txt/s2331604.htm – Book your box workshop. RXD 3rd– Your Paleo- http://www.yourpaleo.com.au/ Scaled 3rd-Bullitt Fit Gear- http://www.bullittfitgear.com.au/ Coastal Crew- A HUGE Thank you to our awesome crew who are always there to support/help out. A special mention of the following people: Ozzy, Karen, Kim, Tanya C, Grant, Tess, Tanya G, Jason, Brenden & Murph. We can’t thank you enough for being so great to us. HERE ARE THE OVERAL RANKINGS & RESULTS. THRUSTER LADDER – Scores and rankings BURPEES & CARRIES- Scores and rankings DEADLIFT & BOXJUMPS- Scores and rankings KETTLEBELLS & SHUTTLES- Scores and Rankings Welcome to the Clash on the Coast information page. This will be the 7th annual running of Clash on the Coast and we are excited to make this year’s event our biggest and best. This year we have a totally new format with a large focus on maximum participation from all team members and divisions that are inclusive of ALL ability levels. Please note that registration is now closed for entrants, however if you missed out and would like to be put on a reserve list, please email us at info@coastalcrossfit.com.au with your contact details and we will let you know if a team spot becomes available. Format: This is a team event with teams comprised of 2 men + 2 women. Our workouts have been programmed for maximum participation from all team members. Divisions: Scaled and Rx’d. Our events have been programmed to reflect the abilities of normal CrossFitters. Much effort has gone into creating workouts that will allow everyone to work to their best ability without being exclusive. Cost: $200.00 per team. Venue: Buddina Primary School (Cnr Illuka & Tumut street, Buddina QLD 4575) Date: May 9th (7:30am Registration). Time: Registration will start at 7.30am and the event will run for most of the day. Team Captains are to register. It will be quick if you know your team number and have your completed Team Indemnity form. Parking: There is ample parking on the perimeter of the school grounds, please DO NOT park in the school. Judging/Counting: On the day of the event we will have roaming judges to ensure that the events are running smoothly however the counting of reps will be taken care of by athletes. You will be provided with a roster to show you when you are required to count for another team. Please be aware that counting for another team is not an optional part of the day and failure to do so will result in a penalty being applied to your teams overall standing. Please make sure that each team member is well aware of the standards, weights, format etc. of each event so that there is less chance of a mistake being made whilst counting or being counted for. The Workouts! There are four workouts for this year’s Clash on the Coast. Each team will do two workouts in the morning and two in the afternoon. Please note that you may do the workouts in a different order to the list below. Be sure to check out the video we have put together to detail the less common movements and standards that are included in this year’s competition. Where a movement has not been detailed in the video (deadlift, box jump etc.), you can assume that they will be performed to normal CrossFit standards. Thruster Ladder AMRAP in 12 min of: Thrusters 20-30-40-50kg (Scaled 20-25-30-35kg) Description: – The objective of this workout is to perform as many thrusters as possible in 12 minutes. – Each 3 minutes the weight of the barbell will be increased. During the increases in weight, one team member will act as a human rack while two other team members adjust the weight. – During the course of the workout you may swap between your team mates as often or as little as you like and you may perform as many or as few reps in each effort as you like. – Once the workout starts the barbell cannot be returned to the ground otherwise a 30 sec. time penalty (where no work can be performed) will be incurred. – Upon completion of the workout, the team with the most thrusters will win. Movement standards: Thruster: Each thruster will see the athlete with the bar in a front rack position and must pass through a full squat where the hip crease travels below the top of the knee and will finish with the athlete at full extension of the hips knees and shoulders with the bar overhead. Burpees and Fireman’s Carries AMRAP (reps and rounds) in 12 min of: Partner Burpees Fireman’s Carry 50m out/50m back (Scaled – 20kg weight plate carry) Description: – Two members of the team (same sex) will start on the partner Burpees with the objective of doing as many burpees as possible while their team mates perform a fireman’s carry (weight plate carry). – The fireman’s carry will be conducted on a 50m out and 50m back course. The athletes performing the fireman’s carry may swap as many times as they like during the course. – Upon completion of the each fireman’s carry a round will be scored and the two pairs of athletes will swap to the opposite tasks and repeat this process for the 12 minute duration of the workout. – The team with the highest number of Burpees in the greatest number of rounds will be the winner. For example, a team who scores 100 burpees in 10 rounds would beat a team who scored 100 burpees in 8 rounds….