Five Super-sets:
Back Rack Lunge 8-10 (per leg)
Push-ups (own reps/maintain across)
Optional:
10 x 10 Dumbbell Snatch
*Work with a partner 1:1.
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Welcome Chloe Saliba KIDS/TEEN Coach
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.
New KIDS Program
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.
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.
Fitter Every Day # 1: C2B Pull-up
Chest to Bar Pull-ups: All too often we see the chest to bar pull-up become a huge stalling point for athletes; even ones who are reasonably good at normal pull-ups, and they needn’t be if we understand the standard for the movement and how to execute them correctly. With the open around the corner you can be assured that if there are pull-ups in this years event that they will be chest to bar – why? Chest to bar pull-ups are a cut and dry movement to judge; there is a definitive start and finish position that even inexperienced judges should be able to identify. They also offer a step up in difficulty that helps to sort out the masses. The first mistake I see athletes make with the chest to bar pull-up is that they take the description way too literally, meaning they are trying to slam their chest into the bar at or even below nipple height. This is all well and good if you’re trying to develop explosive pulling power but in a competition situation, it makes no sense to do more than the required standard, which is to contact the bar below the height of the collar bone. The second mistake is that athletes totally modify the mechanics of their pull-up in order to achieve contact with the bar. This could be caused by a lack of understanding of standards (refer to mistake number 1) or that they have a deficiency in their strength or technique with the standard pull-up. A good chest to bar pull-up should simply be an extension of the range of motion of a standard pull-up. If you do this, you will find that aside from a bit of extra effort there should be no issues with losing your rhythm or being unable to string multiple reps together. If you fall into this category, then my advice is to be patient and think less about the end goal as opposed to the steps in getting there. Also, don’t be afraid to go back to the drawing board and work on building extra strength and technique and before you know it you will be surpassing anything you have done in the past.