A. Five rounds for max reps:
Push Press 0.75BW/0.66BW
Pull-ups
* Rest as necessary between rounds.
Photo: Lou. Always a great session with this lady.
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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.
Touch your Toes!
Touch your Toes! It is alarming to us the amount of athletes both young and older that can’t touch their toes. It is becoming a much more regular occurrence due to common factors such as sitting all day behind a computer, not stretching and/or general inactivity. If this is you, it’s not the end of the world, but you need to sort it out. Here are a few tip tricks that with consistency can make a big difference in a short amount of time. Why does it matter? Being able to touch your toes with a straight back ensures adequate core control and sufficient flexibility of the hips and hamstrings through basic movements such as running and jumping without adding additional pressure through the lumbar spine. If you are unable to do it then chances are you will be losing energy through movement, increasing the likelihood of injury, and limit you from achieving your true strength potential (fitnessrevolutionleominster.com). Let’s maximise your potential to run, jump and lift by achieving this basic control and flexibility. Let’s measure Firstly, test your hamstring flexibility by placing both feet under the hips; keeping straight legs and a straight back (no flexion) reach down towards the ground as far as you can. Take note of your reach. If you can’t touch the ground, you have flexibility issues. We want to maximise our physical potential and save ourselves injury so let’s sort it out. Let a golf ball be your best friend. When a friend told me about this I was skeptical, that was until I gave it ago myself. Try it yourself and let me know how you go. With bare feet (or socks) place a golf ball under the arch of your foot and very slowly roll the underside of your foot. Add weight/pressure as pain allows. Yes this will hurt, but you don’t want to be in huge amounts of pain so if this is extremely painful back off a little or use a softer ball (Eg. tennis ball). It is possible to hurt the muscles in your feet by rolling too much and too fiercely so make it progressive. From here cover every part of your foot, from under the toes to the heels in the same manner. I recommend you do this for at 2-3 minutes per foot (set a timer). Even after your first session the difference in flexibility can be astounding (1-2 inches), however I recommend you do this every day for at least one week and see what difference it makes. Re-measure Be sure to remeasure so you know if it is working. If you see little or no change (I doubt it!!) assess how much pressure you are applying. What, you don’t have time? Yes you do – this is 4 minutes of your day. Keep a golf ball in the bathroom and roll out when you are brushing your teeth. Heck, take it in the shower with you when you are washing your hair. If you are sitting at a desk roll out (this may take longer in a seated position). Why does it work? When you massage the soles of your feet, you loosen the starting point of a network of connective tissue that runs all the way up your back body to the crown of your head. Not only will this help loosen your hamstrings it may even help other ailments that you have such as plantar fasciitis. So start giving your feet a bit of love and they will love you back. By Marie.