CrossFit Open 17.5
10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double-unders
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IN-BOX OPEN PLAN
CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
CrossFit KIDS – Term info
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program. TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. 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.
IN-BOX OPEN 2022
IN-BOX UPDATE WEEK 1:Saturday– We had a great start with 30 people completing 22.1. Video submission by Cam. The anti has really picked up with Teams already bringing out the big guns in regards to props, team decorations, etc. Attendance– despite the weather we had great participation and support Saturday morning. The vibe in the box was awesome and brought the best out in our athletes who all put in amazing efforts. PUMP UP PLAYLIST- RESULTS Based upon feedback to Marie (Positive, Negative and indifferent) points have been awarded as follows:Where’s WODy – 1st placeDEADLIFTERS – 2nd placeMAGIC Mike & The Funky Bunch- 3rd placeHakuna MaSQUATa – 4th place.A combined PUMP UP playlist has been created (Thank you Chloe) with some songs excluded (based off feedback). BEST THEME – to be awardedBEST DRESS UP – to be awarded (Note this will continue throughout the week so be sure to turn up in your team attire) COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!STARTS 24th FEB, Every Friday & Saturday night for 3 WEEKS. SIGN UP HERE – $15 Participation INITIAL DRAFT- Happening now. Earn a point for your team. Get on board prior to Draft night (Friday 4th Feb) SIGN UP HERE – $15 Participation Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” Once again, we are going to make this our own (thanks to some inspiration from CrossFit Catalyst). For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. COASTAL IN-BOX OPEN (Concept stolen from Catalyst athletic). Last year we had over 80 members participate – 4 teams lead by some amazing captains and surrounded by awesome community. HOW DOES IT WORK?We’ll divide you up into four teams, each with a Team Captain and an awesome team name of your choice.Your can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events.Three weeks of intense Open workouts, fun, laughter, banter and end of Open event. THE DRAFTA draft will happen between now and February 4th. Team Captains will be working hard to get you signing in for the IN-BOX OPEN.We want as many people signed in prior to the 4th Feb. Team Captains will receive +1 Point for every member they get to sign up. Each member signed up prior to the 4th Feb will also get +1 Point that will be allocated to their assigned team on Draft night. On Draft night (TBA) we will get together to watch your name be pulled from a hat (PRE-REGISTER above). Unlike school, EVERYONE GETS PICKED. Following the 4th Feb, our Team Captains will work hard to get the rest of our members on board for the ride!! We have chosen a FUN bunch to Captain your Teams. DEADLIFTERS -Robbie Morton, Co-Captain (Penny), Co-Captain RussMAGIC MIKE & The FUNKY BUNCH – Mike Greeff, Co-Captain (Barb)WHERE’s WODY – Sam, Co-Captain (Luke B)Hakuna MaSQUATa – Nata , Co-Captain Danielle.We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so. REGISTRATIONThis year we will run a weekly and running scoreboard in house. SIGN UP to the COASTAL IN-BOX OPEN You can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. The goal of the IN-BOX OPEN is community participation- help one another push that little bit extra, have some fun and achieve together.Add in some light hearted banter and a party at the end. Points will be awarded throughout the weeks based upon the following:INITIAL DRAFT: +1 Points – Per person recruited for the initial draft (by Friday 4th February). Must enter the team Captain or Co-Captain that recruited on registration form. +1 Point – Per member signed up prior to the 4th Feb (allocated to their assigned team on Draft night). ATTENDANCE:+1 Points – Every member of a team that completes an Open workout at Coastal CrossFit each week earns one point, regardless of ability. Maximum one point per athlete per workout. This goes for RXD and Scaled competitors. TOP 3 ATHLETES:+1 Point – Every male AND female member who places among the Top 3 at Coastal for each workout (RXD, then scaled if appropriate) gets extra points for their team. TOP MASTERS ATHLETES: +1 Point – Masters Athletes (45 +): male and female member who places among the Top 3 at Coastal for each workout (RXD, then scaled if appropriate) gets extra points for their team. TEAM SPIRIT:+ 5 Point (team) – Spirit: The team with the most noise, pride and PRESENSE each week will receive 5 bonus points. This includes spectators- bring your pom poms. MOST INSPIRATIONAL:+5 points (Individual) – This will be awarded based upon the athlete who provides the most inspirational achievement. This is not based upon athletic ability. BEST THEME: BEST DRESSED TEAM: BEST DRESSED INDIVIDUAL (Each week): TEAM SPIRIT: (Each week)BEST DECORATIONS:BEST BANNER/POSTER:BEST CHANT/SONG:BEST ROUTINE/DANCE:TEAM WORK/COMMUNICATION: ADDITIONAL POINTS – TBA Get your A GAME ON!!! Work with your TEAM and LET’s HAVE SOME FUN!!! WORKOUTSIn 2022, the Open will have three workouts (one workout per week) as released by CrossFit HQ. Throw down times will be Friday afternoon and Saturday morning.We will have two athletes go head to head each week (on…