Advance as far as possible in 20 minutes:
10 Kipping Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry
10 Kipping C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict L-Pull-ups
Run 400m
100m Overhead Carry
Max. reps Strict L C2B Pull-ups
Compare to last time – here.
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We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team! Chloe’s CrossFit journey began at the age of 5, and since then, she has dedicated herself to refining her fitness, skills, and strength. Her hard work and passion have led her to extraordinary accomplishments, including competing in the Teen CrossFit Games in 2024, the Olympic Weightlifting World Championships in 2023, and proudly representing at the Commonwealth and Oceania Weightlifting Championships in 2023 and 2024. Chloe’s love for CrossFit extends far beyond competition. She is deeply committed to helping athletes of all levels—whether they’re just starting or striving for advanced goals—embrace health, fitness, and functional movement. She believes in CrossFit as a tool for enhancing quality of life, building confidence, and promoting longevity. Chloe’s positive energy and dedication to empowering others make her a fantastic addition to our coaching team. Whether you’re new to training or a seasoned athlete, Chloe is ready to inspire and guide you on your fitness journey. Welcome to the team, Chloe! We can’t wait to see the incredible impact you’ll bring to our community.
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program and would love your input regarding our timetable and attendance – Please complete our form here. 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.
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.
Being that we are right in the middle of all of the Regional excitement we thought it might be interesting to feature a piece on the efforts it takes to make it to regionals. To give us some insight into this subject we interviewed a good mate of ours Drummond Williamson (CrossFit 42 South) who is one of Australia’s most consistent performers having qualified for regionals every year since 2010 and to his credit was one of the oldest athletes in the field this year. We asked Drummond to be completely honest with his answers – not that we think he is a liar but sometimes it can be easy to subconsciously sway your answers to what you think people want to hear rather than the reality. For anyone with the goal of making to regionals – I am sure Drummond would be happy to give you some advice if you were to shoot him an email. Here is what he had to say: How long have you been doing CrossFit? 6 years or so. What did your training look like before CrossFit? Very traditional gym training (lots of bicep curls – no legs! Ha) 4-5 times a week with the odd run and bike ride thrown in. Can you give a brief overview of a typical day of eating (training day): Banana when I wake up followed by a big eggs and bacon type breaky mid-morning. Lunch is usually deli meat and and fruit or maybe a Steak if I’m hungry enough. Dinner is what ever my beautiful wife serves me up. Regular meals are spag bol, meat and veges or a roast. What would you consider to be your strengths and weaknesses and how do you target your weaknesses in training: At the risk of sounding cocky, I wouldn’t say I have any glaring weaknesses however I am always trying to increase capacity across all elements. I work with my Oly lift coach Leo Isaac twice a week and try to ensure I am addressing the movements, rep schemes and time domains that I least feel comfortable with regularly. Where does your training/programming come from? I pick and choose from a variety of sources such as outlaw, nclab and competitor WOD. How often/many times a day do you train and how does this vary during the season? I usually have a 90 minute session at 0800 and if I feel like I have more in the tank and/or I have the time I’ll throw in another component after lunch. Usually a EMOM to address a weakness. Can you give a brief overview of the percentage of your training time you dedicate to strength/oly lifting (in isolation), skill work, general conditioning? As stated above, twice a week I work with an Oly lift coach and I usually address skill or movement weaknesses with EMOMs. What advice would you give to someone who has a goal to make it to regionals? I think it is important to ask yourself why you want to go to regionals. What are you willing to sacrifice to get there? I’ve said before that I don’t live my life like someone wanting to finish on the podium. I genuinely enjoy competing and pushing the limits and I’ve been fortunate enough to qualify for the regionals 5 times but I’m pretty sure I’m not the fitness bloke in Australia and I’m not willing to sacrifice the quality of life I lead. I enjoy a beer after a long day, and I have a young family who are far more important than any workout. Having said that I think that you need to find a healthy balance in your training. Learn when to rest, enjoy a beer with your mates, and don’t be afraid to miss a training session here and there. My observation of the best CrossFitters in the world is that they don’t spend all day thinking about training. When they do train they do so with good people and they have fun doing it. How much time do you dedicate to recovery work? Honestly: none. I try to surf a few times a weak. What attribute or attributes would you say are responsible for your success in CrossFit: I think I was fortunate enough to come in to the CrossFit world with a well rounded capacity (albeit by mistake). I’ve been lucky to avoid injury and as a result consistency and frequency has paid off. Also, I don’t take it too seriously. It’s only exercise.
