A. EMOM x 10 minutes:
Gymnastics Pull *
* Choose your own movement and repetitions
B. Four cycles:
2:30 on/ 2:30 off:
Run 360 m
Max reps hand release push-ups
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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).
Athlete of the month
We are excited to announce our athlete of the month is Mark M. Photo: Mark doing his 2nd favourite thing- relaxing with a beer at home with his sausage dogs. Mark is a great example to others as he understands that an individuals goals are often different- Remember your “Why” and it makes all the difference. Mark your positive attitude, adaptability and consistency is awesome. We love having you with us at Coastal CrossFit and wanted to highlight your efforts and attitude to everyone. Your approach is a great example to others and your attitude is inspirational!!! Keep up the great work!!!! When to take your focus off the whiteboard-It is often easy to get fixated with the whiteboard- but understand when this is a positive or negative for you… Mark has trained at Coastal CrossFit for over 5 years and is part of our 500 CLUB (Over 500 WOD completed).Over the past couple of years Mark has dealt with medical issues restricting the type of movement and weights he can perform. This created much frustration for Mark earlier on as he didn’t like having to modify the WOD- as a result he stopped training CrossFit for a short period. He soon realized, however that stopping CrossFit was creating more issues and restricted his daily life more than ever. This created a change in his mindset and hence he decided to adjust his training goals to suit his situation. Sometimes we need to adjust our focus/goals, keep things in a positive light so that continue to move forward. Currently Mark’s training is focused around maintaining functionality (quality of life). He consistently trains four days per week at CrossFit and includes recovery and mobility sessions in his days off. We have reduced loading, focusing on posture and position and restricting movements which cause him grief. Each day is different and we work with how his body is feeling. With the movements he is able to do freely we are working to make these his “Super strengths” – these are his days to shine on the whiteboard!!!Despite injury, there is always something you can be working on and making positive steps forward. Mark will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a Coastal CrossFit or Maverick shirt and True product thanks to Coastal CrossFit and Maverick Strength and Conditioning Equipment. We asked Mark a few questions- read below to get to know Mark M a little better!!! Could you tell us a bit about yourself? I’m married to Barbara, we’ve got 2 girls (Ruby & Rose) We own an interior design company servicing Medical/Dental Practices. We’re originally from Northern Ireland, moved here 2006 after we got married. Love being outdoors, camping, fishing (not that I ever catch much) and being at the beach. What made you start CrossFit? After I lost my sister to Cystic Fibrosis and I was diagnosed with Thyroid cancer in a period of 6 months I wanted to make positive changes in my life. Barbara had been doing CrossFit and was trying to convince me to join. I used to mock her about it being a cult… I tried a few places and landed at Coastal and felt comfortable here. The rest is history. What is your most memorable CrossFit moment/s? Getting my first bar muscle up, first double unders etc, every first is always a great achievement, and now it’s just being able to squat better as my hip issues stop me from being able to always do the “prescribed” workout. Marie always makes sure I’m catered for. What does Coastal CrossFit mean to you and how has it impacted you? Coastal CrossFit has helped my overall mental health and physical health also. My job can be fairly stressful and I try to make coming in for workouts as much as a priority as I can. What is something that most people don’t know about you? When I was 18 until about 21 I used to be a resident DJ in a few of the big clubs in Northern Ireland, playing along with DJ’s from ministry of sound and cream. A few other fun facts that have been shared with us is that Mark loves cats and used to have long hair down past his shoulders. He also fancies himself a bit of a Jamie Oliver…loves making food from scratch and is a wiz in his wood fired pizza oven