10-9-8-7-6-5-4-3-2-1 reps for load:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load throughout all repetitions. All reps must be completed unbroken.
Compare to last time here
Photo: Congratulations to Deb (our International competitor) placing 3rd in her division at Masters League in Phillipines. What a champion!!
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Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)
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 October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. 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).
We hear a lot of comments within our gym (either directly or indirectly) about the volume of strength work we do so I thought I might list some things to consider before you make a (possibly ill informed) decision on how much is too much. 1. The volume, variety and frequency of exercises we perform in our gym is purely dictated by average cross section of abilities within our membership. The large majority of our members have not performed any useful strength work prior to CrossFit yet most have done at least some cardio. If we start to become inundated with new members that are already strong you can expect to see a different bias – I wouldn’t hold my breath. 2. It’s easy to lump anything that involves a barbell or dumbbell as simply strength work. This is a simplistic view point. For the large majority of our membership the Olympic lifting we program is far more focused on developing flexibility/mobility, coordination and speed. It’s not until you have developed these skills to a sufficient level that you could consider Olympic lifting as strength work – until that point, consider it Yoga with a barbell. 3. The person who wants to be fit (as defined by CrossFit) should approach their training with an open mind and be happy to perform any activity that will cause a positive outcome towards their overall fitness. This requires you to trust in our knowledge of training and agree with CrossFit’s definition of fitness. If you don’t, then you are probably in the wrong place. 3. Strength development takes a long time and requires patience, consistency, the ability to retain information. It’s easy to discount (either consciously or subconsciously) the importance of something that takes a lot effort and somehow I don’t think that it’s a coincidence that the thing that requires the most work to achieve is often seen as the least important. 4. Strong people never have an issue with the frequency of strength training. 5. Results speak for themselves – the strongest people in our gym are at the top of the results on our white board on a daily basis regardless of whether it’s a cardio or strength focus. We are always available to discuss the facts on our training approach and hope that you would give us the chance to do this before you make your own judgement on what’s important or not in the development of your fitness.
