WOD: Saturday

WODs August 28, 2020

Best of luck to Nathan who is competing at the KCF training – Individual competition today (Bells Creek). If you are close by be sure to head down for some support.

For time:
Row 1500m
Bike 1000m
Run to bridge & back.

Photo: Mick W. Since starting with us Michael has maintained great attendance each week, given every session his best shot and been open to coaching. This past couple of weeks we have seen a significant improvement in his confidence levels and abilities. You are doing all the right things – Trusting in the process , having patience for your progression and giving yourself time to work the foundations are all part of the journey.

“The road is never short to places worth going” (Unknown).

chris

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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).

WOD: Wednesday

Lock down doesn’t stop us- Adapt and overcome. We are all resilient so let’s make the most of it!! WE HAVE GONE ONLINE – Read our plan here. ONLINE LEGENDS – Here we go!!! Death by:Min 1. Burpee (6″ Jump & Touch)Min 2. Goblet Squat or Pistols *Start with 1 burpee on the 1st minute, 1 Goblet Squat on the 2nd minute, increase repetitions each round, 2 burpees, 2 Goblet Squats, etc. * Choose a difficulty and repetitions of Squat to match your burpee effort. For many starting the Squats at 5 repetitions and increasing by 1 each round would be appropriate. If working body weight Squats- start at 10 reps and increment by 2 per round. *Goal is to work for at least 10 rounds/20 minutes. * Work until failure- let the clock run you out. Post score on Facebook:Eg. 14 of 15 Burpees + 26 of 28 Goblet Squat with a 20kg Rock.