Every 4 minutes x 5 rounds:
12 Toes to Bar
5 Wall Walks
12 Toes to Bar
16 DB Goblet Lunge (alt.) 22.5/15kg
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Lifestyle Millionaire
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 Love & Hope this Christmas
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/
Hydration 101: Fuel Your Performance 💧
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.
Post Workout Nutrition
Post workout nutrition is an oft overlooked part of a complete training regimen. Getting in some good nutrients post workout is vital to your recovery and long term progress and can be achieved with a minimal amount of effort. How does it work? Most CrossFit workouts leave your body depleted and without proper nutrients your recovery and overall training progress may be stunted. Through the wonders of evolution, a window of opportunity exists post workout (up to about an hour afterwards) where our bodies are more efficient in the uptake of key nutrients. If we capitalise on this window of opportunity by consuming some readily digestible protein and carbohydrate as soon as possible post workout and then back that up with a balanced whole food meal within the next few hours you will find that your recovery will be better and thus lead to improved overall progress in your training. What to consume? As mentioned above, a readily digestible source of protein and carbohydrate is what your body craves post workout. Readily digestible? Something that your body can break down rapidly so that the nutrients are available when your body needs them. Dairy based protein sources and higher glycaemic index carbohydrates work well. How much do I consume: As a guide, consume 0.25g per pound of your target body weight of protein and 0.25-0.5g per pound of your target body weight of carbohydrate in your post workout meal. If you’ve got weight loss goals or the workout was less intense, then opt for the lower end of the scale for carbs. For example, for someone with a goal bodyweight of 70kg – multiply your bodyweight by 2.2 to work out your weight in pounds (70kg x 2.2 = 155lb) and then multiply the weight in pounds by 0.25 (155 x 0.25 = 38.75) to work out your protein needs and by 0.25-0.5 (155 x 0.25-0.5 = 38.75 – 77.5g) to find out your carbohydrate needs. Easy examples: 1. Whey protein smoothy: Simply blend some whey protein, banana and low fat milk in the quantities mentioned above. *Be sure to read the label on your protein powder to see how many scoops you need to suffice your protein needs. *A 100g banana contains about 23g of carbohydrate and milk is about 12g of carb per cup (250ml) so play around with the ratios to get your carb needs right. 2. Pre made shake: *These provide a convenient and easy option for days when you’re less organised and are always in stock in the fridge at the gym. *Not as good as the example above as the amount and ratio of protein and carbohydrate is set but certainly better than no post workout nutrition at all.