3RM Overhead Squat
*Time to re-test! Try not to miss this one.
Optional:
Death by 10m
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IN-BOX OPEN 2025
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!We make the CrossFit Open our own with Coastal IN-BOX OPEN- our community comes together for 3 weeks of competition, fun & community. You don’t want to miss it!! What is the CrossFit OPEN? TEAM CAPTAIN ANNOUNCEMENT: TBAGet your TEAM CAPTAIN NOMINATIONS to Marie asap. SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.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!!! REGISTRATION/DRAFT MORNING –Saturday 15th February we will have our draft morning where teams will be allocated. We would love for everyone to be signed up prior to draft morning. TEAM ALLOCATION-We will allocate teams on DRAFT morning. Date – Friday 14 Feb – 4pm Registration will happen between now and February 14th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 25.1: Saturday 1st March & Monday 3rd March (all sessions)WOD 25.2: Saturday 8th March & Monday 10th March (all sessions)WOD 25.3: Final WOD- FRIDAY NIGHT IN LIGHTS 14th March (PM Sessions) & Saturday 15th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
Goal Setting
Introduction to Holistic Goal Setting for 2025 As we step into a new year, it’s the perfect time to set meaningful goals that encompass all aspects of life. Holistic goal setting ensures that you’re not just chasing achievements in one area but creating a well-rounded plan for personal growth, health, and happiness. In 2025, let’s focus on four key areas to create a balanced approach to success: Key Areas for Holistic Goals A Simplified Approach to Goal Setting To make the process approachable, focus on three levels of goals: Tips for Success Your Path to a Fulfilling 2025 By setting intentional, balanced goals, you can make 2025 a year of meaningful progress and growth. Whether it’s improving your fitness, building stronger relationships, or advancing in your career, this holistic approach ensures that every area of your life thrives. Publicly sharing your goals will allow our community to assist in keeping you accountable and working towards fulfilling your goals. I encourage everyone to share their goals in comments. We will be hosting an evening shortly to share/provide support in helping us work towards achieving our goals (date to be announced shortly). Here’s to a year of growth, resilience, and success! 🌟
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.
End of Nutritional Challenge – Or is it?
End of Nutritional Challenge- or is it? Firstly, congratulations to everyone that took on the nutritional challenge and stuck with it. I am sure you have noticed who those people are who gave the challenge a red hot go – as we have seen many of them fading away before our eyes, but even to their surprise, many of these individuals have been making massive gains in the box. Since kicking off the challenge in May many others have decided to take it on so we have members starting their individual challenge for the next month. As always please show your support by offering encouragement, sharing stories, recipes, etc. We would like to make mention of the following members who stood out to us during the nutritional challenge for various reasons including commitment and attitude: Bear, Jacko, Mick, Kelly, Brenden & Amanda (Circuit). Well done guys!! How did you/we go? The challenge was aimed at educating you to make the best choices for your health and goals- I.e. Fuelling your body through balance of quality macro and micro nutrients (everyone should know what these are by now). Our experience has shown that results are generally based on the following: – Understanding of what you are doing and how to implement them into your daily life. – Commitment to the challenge (self-control/restraint) in tough situations. – Acceptance and willingness towards change. During the first couple of weeks we had many individuals making the same mistakes- completely missing a macro-nutrient in meals, little variation (Eg. chicken and sweet potato in every meal), low water in-take, replacing sugar with substitutes, to name a few. If was great to see the identifiable changes over this time. From your prospective- The first week we saw many of you experience sugar withdrawals (some major) resulting in symptoms such as headaches, shakes and reduced attention span. Thankfully it all picked up from here and many started to feel better- higher levels of constant energy (rather than highs and lows), better quality sleep and patterns and reduced stress. Weeks three and four saw the greatest physical changes: Generally energy levels were higher and more consistent throughout the day but the visible signs towards goals including weight loss/gain, body composition changes, etc. were becoming more noticeable. If you haven’t achieved your goals be self-reflective and identify if you stayed committed over the duration of the challenge and if not why. Come and speak to us, it may be that you need some further adjustments or encouragement to keep your actions in line with your goals. Final meeting: If you have not already done so please see us for your final meeting. This will include general discussion and review of your goals, a weigh in and photo. However, please remember the scales aren’t the best indication of your success. We have had people who weigh in the same as the start; however their photos reveal a much different picture with significant changes in body composition. Recognise how you felt prior to the challenge, Eg. Energy levels, quality of sleep, stress levels, etc. these should all be areas of reflection. Feedback: We ask you take the time to fill out the feedback questionnaire that you should have received from us to let us know where we succeeded and where we can improve. A great suggested we have had was the challenge should finish with a social night where everyone can share recipes, successes, etc. We will look to include this at a social event soon. Where to from here? So the challenge is over- or is it? We are hoping that the results of your challenge are enough to inspire and motivate you to maintain many aspects of the challenge in your daily lives. You know how good you can feel/look and there is only more to come by continuing. That doesn’t mean you can never drink a drop of alcohol or have a slice of cake. Hopefully your desire to have these things is much less than before, but we want you to find a balance in your life that is sustainable and promotes good health. The 80/20 rule – Doing the right thing 80% of the time will allow you to continue to reap the benefits but still enjoy life in the meantime. The more time on this journey the less you will wanting/needing the foods you previously adored but instead want to indulge in quality foods. Be part of someone else’s journey by offering support and inspiration. Food is great, enjoy it, and share it – share good recipes (send them to us info@coastalcrossfit.com.au). If you notice positive changes in someone tell them. It may help keep them and you inspired and on track. Remember you are always only one meal away to being back on track. If you feel you are getting off track, be disciplined, use your experience to grab onto the reigns and take control. We thankyou for trusting us and are really happy with the overall attitude and commitment displayed throughout this period. Please remember Health and fitness is an on-going journey not a destination…. Enjoy it!!!! Further education The internet has a wealth of knowledge available at your fingertips. Some of our favourite sites are: Marks daily apple Mom and Raw Milk – Talk to Me Johnnie. The Whole 30 Tell Me What to Eat – Talk to Me Johnnie. Robb Wolf CrossFit Football Nutrition Prescription (especially for those wanting to be bigger, faster, stronger)