WOD: Monday

WODs March 7, 2021

Reminder the CrossFit Open kicks off this week. Get some quality training in early this week and get ready for some fun!!!

5-4-3-2-1 minute efforts for max reps:
1 Dumbbell Thruster (2 x 22.5/15kg)
2 Toes to Bar
12 Double-unders

*Increment repetitions per round: DB Thruster x 1 rep, Toes to bar x 2, Double-unders x 12.
* Rest 1 minute between cycles

Eg. 1-2-12/2-4-24/3-6-45/4-8-60…
*Continue from where you finished on your previous effort.

Photo: Super proud of Lloyd completing an 80km walk over the weekend with Greg (one of our newest members) age 71.
Due to COVID Greg is unable to operate his regular Kokoda walks – so instead run these walks from Caloundra to Noosa.
Great work guys- you are both inspirational!!!

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).

General Info For Open Athletes

During the next five weeks we will be adjusting our programming template to reflect the timings of the Open workout announcements. The Open workouts are announced at 11.00am (our time) on Friday and your opportunities to do the workout are Saturday morning and during classes on Monday which means, unlike normal where you’re typically trashed by the end of the week, we want you fresh. My advice is that if you’re planning on the doing the Open workout on Saturday, make Friday an active recovery day and if you’re doing it on Monday then make you’re active recovery day on Sunday. Note that I say active recovery rather than rest. Active recovery is anything that will help you to recover, this includes but is not limited to foam rolling, yoga, swimming, rowing, going for a hike. Sitting on your ass and doing nothing for a day will hinder your recovery, not help it. Please feel welcome to come in to the gym to do your active recovery work instead of normal classes on these days. If you’re really shooting for your best score, you are also welcome to “experiment” with the workout on Friday afternoon during Open Gym and the 5:15-6:15 time slots. This could mean doing the workout at a more moderate pace to get a feel for it or just doing enough of it to get enough of an idea of how to approach the full workout. Please note that this is not to interfere with normal class proceedings and is not a chance to have an official go at the workout as you will need to be judged correctly under the supervision of Marie or myself. If you have any questions please don’t hesitate to ask. Chris.