A. Five efforts:
Dumbbell Z Press (Seated L-Sit Position) 10-12 reps
Bent Over Row 10-12 reps
*Aim to maintain load across all sets.
B. Choose one of the following:
1. EMOM x 10minutes: ‘X’ Gymnastic Push
2. 5 x 5Max efforts gymnastic push
3. For sets or time: 50 Strict Handstand Push-ups * 10 minutes cap.
Photo: A great photo of Sally – for no particular reason ;D
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Before the weather cools down letâs get outside and have some fun with a BEACH WOD. When: Saturday 12th AprilTime: 7:30am. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
Our CrossFit KIDS Program will run over the school holidays- 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. Cost: $17 per session or 2 sessions per week $30 ($15 per session) 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 theyâre 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. Contact Marie on 0432710684 or email coastal.crossfit.qld@gmail.com for more information.
The Man behind the camera- This edition of Athlete Spotlight we meet Grant Williams- the personality behind the camera. He has become our official photographer for Coastal CrossFit and love or hate it he has captured the best and worst sides of us all with many of our worst moments being highlighted through the Faces of the Open. Grant is a long term member at Coastal but this year his commitment to consistency and technique improvement has seen Grant come along in leaps in bounds in all areas of fitness in this past year. It has been great witnessing his achievements and we look forward to sharing in your successes.  We hope you enjoy getting to know Grant…. Can you give us a bit of background about yourself, where you grew up, profession, previous training, hobbies, etc? Iâm a born and bred Sunshine Coaster, growing up around Bli Bli before moving towards the beach as soon as I could get my own place. Iâve also lived in Cambridge, UK whilst working as a paramedic over there many years ago. Iâve been a paramedic in Queensland for over 22 years and never really did much besides that apart from a couple of retail jobs which convinced me to get into something where helping people was your primary aim of going to work each day. Just making someone else rich wasnât sufficient motivation to get me out of bed each day and being a paramedic is still the best career I could have taken on. Thereâs no better way to spend your days than helping those who really need help. Along the way Iâve been lucky enough to take on a number of roles within the ambulance service including Critical Care Paramedic, Flight Paramedic, Educator and currently Officer-in-Charge. Iâm also part owner of a company that retrieves sick people from all over the world back to Australia for travel insurance companies. As if my calendar wasnât full enough Iâm also half way through a Masters in Business Administration at USC. Iâm a late starter as far as fitness is concerned. I tried various gyms over the years but I never really had a plan or knew enough to make the most of it. Every time I would stop going after the initial few weeks. My hobbies include photography (I only started that after I started CrossFit) and Iâm pretty big on travel. We go overseas as often as possible, usually to Europe because thereâs so much to see. Can you tell us how you heard about CrossFit and what made you start and has kept you with us at Coastal CrossFit? Good friends of ours Rob and Kimberly introduced us to Coastal Crossfit after a conversation at a friendâs house one day. Danielle and I decided to try it and after getting the details from Kimberly we got onto Chris and Marie and came in to try it out. I remember meeting some people in those first few sessions who are good friends of ours today. I had zero interest in weightlifting when I started but now I love it. There are a few things that are different about CrossFit that have kept my interest. Firstly you get to know the people you train with and through shared experiences such as challenging WODs you develop a close bond. Secondly the personal attention from Chris and Marie with technique development, continual encouragement and sharing in my small wins. Thirdly I donât need to think about what Iâm going to do each day at the gym â thatâs all sorted before I get there. I just need to show up and give it my best every time. Sharing in the achievements of everyone is pretty important no matter how big or small. First pull-up? – letâs celebrate that because most people are at home on the couch. Linked two double-unders? â thatâs awesome because most people in society are too scared to try. The support of fellow athleteâs really sets CrossFit apart from most other gyms. Although you have CrossFitted with us since Dec 2014, it wasn’t until this year that you really found your groove for consistency- was there anything that spurred this change and what have been the effects? As much as I understood that consistency was important to make any real gains in my fitness, I struggled to prioritise getting to the gym due to work commitments and no real desire to be competitive. My reason for fitness is not about beating the next guy, itâs always been just about being active and putting in the best effort I could on the day. The real change for me came at the start of 2018 when I just made the decision to prioritise my fitness over my employerâs wants, knowing that the Open was approaching and there were a few things I wanted to be able to do. During the 2018 Open I surprised myself with my first kipping pull-ups, first toes-to-bar and Rx performances in 4 out of 5 weeks. That finally convinced me that I was able to do the things that Iâd been scaling for so long. I also made a commitment to myself that if I was on the Coast and the gym was open then I would be there at one of the sessions that day. Just making that decision meant that I missed only a handful of days in the first six months of 2018. Thereâll always be times due to illness, injury or family commitments where we find it hard to get along but itâs definitely easier to keep coming to the box if you just keep coming to the box every day.  Improvements I saw included the T2B and kipping pull-ups, double-unders and PBs on most lifts. I remember early this year on a run and box jump WOD where Chris G yelled at a group of us, âIf you lot stopped p*ssing around on the run youâd get a better time!â â that motivated me to push harder from that point forward. I often reflect on that day to push that little bit harder when the going gets tough. You are known for your photography skills within the box and somehow captured the emotion and atmosphere of what is going on (Open WODs, Hursty and much more). There…
