A. Clean 3-3-3-3-3-3-3
*Increment in weight across sets.
* Sets are 3 x individual reps with a re-grip between. These are not intended to be touch & go.
B. For reps:
3 min: Toes to Bar
3 min: Push-ups
2 min: Toes to Bar
2 min: Push-ups
1 min: Toes to Bar
1 min: Push-ups
Photo: Henning. Participating in his first Open as part of the Demolition crew. Congratulations Henning on your participation, efforts and achievements throughout this time.
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What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
General: Try not to think of each of the components of this workout in individual terms but rather how each exercise will relate to each other. The biggest mistake people will make when looking at this one is to use their times from individual efforts on these movements as a benchmark for this workout. The fact that you can do a 2.30 Grace is not that relevant in this workout if you dig yourself into a massive hole by going out a max pace in the row. The best scores will come from people who know where to push and where to hold back based on how each movement interacts with the other. Think of a good time for each of the exercises and add a significant amount of fat – this should help you strategise and set time goals for completion of each movement. Finally, wear weightlifting shoes (they will offer more advantage in the wall ball, cleans and even row than they will disadvantage the T2B or MU) and make sure your hands and wrists are taped up. Row: I would strongly caution against going out hard on the rower unless you have a huge amount of confidence in your ability to continue to work. The difference between a really fast 60 calories and a medium 60 calories is about 45 seconds. 45 seconds will feel like a lot when you’re still sitting on the rower, but when you come off the rower in a much more composed state you will make up the 45 seconds many times over throughout the rest of the workout. Don’t assume that the highest damper setting is the best. Once again the row is all about balance between time and energy expenditure and if you row at a damper setting that is a few levels too high its going to tax you way more than a few extra strokes a minute at a lower damper setting will. Also, don’t discount rowing with a lower effort/higher stoke rate. You will of course have to do more strokes to get the work done but if you can save filling your legs with lactic acid and skyrocketing your heart rate, it’s a good thing. Toes to Bar: Scott Panchik took about 2 minutes to do his T2B which is a really good time considering the pace he hit his row at. Most of you are NOT Scott Panchik. 10 T2B takes about 10 seconds, so someone with good ability on the T2B should be able to hold sets of 10 on a 30 second cycle. This will see you finished the T2B in 2.30 which is still a very respectable time with plenty of rest built in. For people with lesser ability – the same old story of avoiding absolute failure applies here. Try to avoid singles unless they are absolutely necessary. A few extra seconds break between each set could see you holding 2’s and 3’s which works out much better over the course of 50 reps. Wall Ball: My suggestion for the WB is to have some goals in your head. You can generally always do a few extra reps of WB than you really want to and having some goal numbers will keep you accountable. Also, don’t avoid the bottom position – putting the breaks on to decelerate the ball so that you only just break parallel takes more energy than going through the bottom of the squat and once again, don’t go to exhaustion – the cleans are up next. Something like 20-12-8 should work well. Power Cleans: The fact that Bridges and Panchik were doing singles at this point should be enough to tell you this is harder than what it looks. Singles are not as slow as they seem so long as you keep moving and get back on the bar straight after the bounce. I would caution doing big sets of touch and go PC’s unless you’re a beast at these – muscle ups are next and if you cook yourself in the cleans you could waste a lot of time staring at the rings. Muscle-ups: Avoid working to failure in these! Pick some goals based on your ability with this movement and pull short of failure by a rep or two each time you’re on the rings (if you’re doing multiples). If you’re a singles person, take a measured approach between efforts. A second or two extra rest before the next rep increases the likelihood of success by a lot and a wasted reps costs a lot in time and wasted energy. Remember that there are many ways to skin a cat. While the no false grip/kipping reps feel quick, they are a big movement that involve a lot of muscles and coordination. I have had good success with doing bigger sets until I am fatigued and then reverting back to singles with a false grip. The false grip will allow you to rely a bit more on upper body strength which may make the difference when your heart rate is maxed. Finally check out our tutorial videos on T2B, Power Clean, Wall Ball and Muscle-ups.
