CrossFit Linchpin Test 7
Four round for time:
4 Power Cleans
4 Front Squats
4 Shoulder to Overhead
Advanced: 93/65kg
Intermediate: 80/55kg
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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.
What it takes to get to regionals.
Being that we are right in the middle of all of the Regional excitement we thought it might be interesting to feature a piece on the efforts it takes to make it to regionals. To give us some insight into this subject we interviewed a good mate of ours Drummond Williamson (CrossFit 42 South) who is one of Australia’s most consistent performers having qualified for regionals every year since 2010 and to his credit was one of the oldest athletes in the field this year. We asked Drummond to be completely honest with his answers – not that we think he is a liar but sometimes it can be easy to subconsciously sway your answers to what you think people want to hear rather than the reality. For anyone with the goal of making to regionals – I am sure Drummond would be happy to give you some advice if you were to shoot him an email. Here is what he had to say: How long have you been doing CrossFit? 6 years or so. What did your training look like before CrossFit? Very traditional gym training (lots of bicep curls – no legs! Ha) 4-5 times a week with the odd run and bike ride thrown in. Can you give a brief overview of a typical day of eating (training day): Banana when I wake up followed by a big eggs and bacon type breaky mid-morning. Lunch is usually deli meat and and fruit or maybe a Steak if I’m hungry enough. Dinner is what ever my beautiful wife serves me up. Regular meals are spag bol, meat and veges or a roast. What would you consider to be your strengths and weaknesses and how do you target your weaknesses in training: At the risk of sounding cocky, I wouldn’t say I have any glaring weaknesses however I am always trying to increase capacity across all elements. I work with my Oly lift coach Leo Isaac twice a week and try to ensure I am addressing the movements, rep schemes and time domains that I least feel comfortable with regularly. Where does your training/programming come from? I pick and choose from a variety of sources such as outlaw, nclab and competitor WOD. How often/many times a day do you train and how does this vary during the season? I usually have a 90 minute session at 0800 and if I feel like I have more in the tank and/or I have the time I’ll throw in another component after lunch. Usually a EMOM to address a weakness. Can you give a brief overview of the percentage of your training time you dedicate to strength/oly lifting (in isolation), skill work, general conditioning? As stated above, twice a week I work with an Oly lift coach and I usually address skill or movement weaknesses with EMOMs. What advice would you give to someone who has a goal to make it to regionals? I think it is important to ask yourself why you want to go to regionals. What are you willing to sacrifice to get there? I’ve said before that I don’t live my life like someone wanting to finish on the podium. I genuinely enjoy competing and pushing the limits and I’ve been fortunate enough to qualify for the regionals 5 times but I’m pretty sure I’m not the fitness bloke in Australia and I’m not willing to sacrifice the quality of life I lead. I enjoy a beer after a long day, and I have a young family who are far more important than any workout. Having said that I think that you need to find a healthy balance in your training. Learn when to rest, enjoy a beer with your mates, and don’t be afraid to miss a training session here and there. My observation of the best CrossFitters in the world is that they don’t spend all day thinking about training. When they do train they do so with good people and they have fun doing it. How much time do you dedicate to recovery work? Honestly: none. I try to surf a few times a weak. What attribute or attributes would you say are responsible for your success in CrossFit: I think I was fortunate enough to come in to the CrossFit world with a well rounded capacity (albeit by mistake). I’ve been lucky to avoid injury and as a result consistency and frequency has paid off. Also, I don’t take it too seriously. It’s only exercise.