Three cycles:
3 minutes for max repetitions:
Bike 15/12 cal
15 Burpees
Max Alternating lunge 20/15kg
Rest 3 minutes
3 minutes for max repetitions:
Row 20/16 cal
15 Burpees
Max Dumbbell Thrusters 2x 15/10kg
Rest 3 minutes
Photo: Luke O – Joining Coastal CrossFit in 2012 Luke has always been a quiet achiever. During this years Open he was consistently one of our highest achieving males. Still getting better with age – Keep up the awesome work Luke.
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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 August/September is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this (starting tomorrow Friday 16th August – 30 September) will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt. 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).
EMOM x 30 minutes:Minute 1: Gymnastic Pulling ComplexMinute 2: 4 Power Cleans *Minute 3: Wall Walks *This session is designed to give everyone a chance to focus on higher skill development. For example: Advanced athletes: 3 Bar Muscle-up + 3 C2B + 3 Kip, Intermediate athletes: 1 Strict + 2 C2B + 3 kip.*Choose movements, repetitions and weights that allow for quality movement with the goal of improvement. Photo: Deb hitting a PB of 50kg Squat Clean at the Masters League competition. Age is no barrier!!! Whether you are 20-30-50 or 80 years young CrossFit will bring extra step into life. CrossFit = The fountain of youth.
