A. Dumbbell Strict Press 5 x 8-10 reps
*Maintain load across
B. Five rounds for time:
10 Dumbbell Shoulder to Overhead *
15 Toes to Bar
Run 360m
Photo: End of Father & son training.
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IN-BOX OPEN 2025
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!We make the CrossFit Open our own with Coastal IN-BOX OPEN- our community comes together for 3 weeks of competition, fun & community. You don’t want to miss it!! What is the CrossFit OPEN? TEAM CAPTAIN ANNOUNCEMENT: TBAGet your TEAM CAPTAIN NOMINATIONS to Marie asap. SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.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!!! REGISTRATION/DRAFT MORNING –Saturday 15th February we will have our draft morning where teams will be allocated. We would love for everyone to be signed up prior to draft morning. TEAM ALLOCATION-We will allocate teams on DRAFT morning. Date – Friday 14 Feb – 4pm Registration will happen between now and February 14th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 25.1: Saturday 1st March & Monday 3rd March (all sessions)WOD 25.2: Saturday 8th March & Monday 10th March (all sessions)WOD 25.3: Final WOD- FRIDAY NIGHT IN LIGHTS 14th March (PM Sessions) & Saturday 15th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
Goal Setting
Introduction to Holistic Goal Setting for 2025 As we step into a new year, it’s the perfect time to set meaningful goals that encompass all aspects of life. Holistic goal setting ensures that you’re not just chasing achievements in one area but creating a well-rounded plan for personal growth, health, and happiness. In 2025, let’s focus on four key areas to create a balanced approach to success: Key Areas for Holistic Goals A Simplified Approach to Goal Setting To make the process approachable, focus on three levels of goals: Tips for Success Your Path to a Fulfilling 2025 By setting intentional, balanced goals, you can make 2025 a year of meaningful progress and growth. Whether it’s improving your fitness, building stronger relationships, or advancing in your career, this holistic approach ensures that every area of your life thrives. Publicly sharing your goals will allow our community to assist in keeping you accountable and working towards fulfilling your goals. I encourage everyone to share their goals in comments. We will be hosting an evening shortly to share/provide support in helping us work towards achieving our goals (date to be announced shortly). Here’s to a year of growth, resilience, and success! 🌟
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.
Athlete Spotlight
Welcome back to another edition of Athlete Spotlight. This time our featured athlete is Brenden Godfrey – enjoy getting to know Brenden. Tell us a bit about yourself and what your training looked like before starting at Coastal CrossFit? I am 31 Years old, I am the Owner Director of Nautical Roofing and I am engaged to Christine with 2 young children Jackson (two) and Maya (one). Training was a bit all over the place with weight lifting (non Olympic) from my gym at the office to boxing training. How long have you been training at Coastal CrossFit? Since September 2013 You’ve made a rapid improvement in CrossFit in a relatively short period of time. What combination of things do you think are responsible for this rapid improvement? I have a high level of respect for both coaches Marie & Chris & value the advice and constructive criticism that is required to keep advancing. Regular training and especially fronting up on the days that could easily be cherry picked help to build the all-round performances that I strive for. I also think there comes a point during most intense WOD’s where your mind and body want to give up. I find now if I set myself a goal time or work out next to Bodo (haha) I can break them barriers down and finish nearly as strong or sometimes stronger than started. It seems the more pain and suffering you experience the easier it gets breaking down the walls each WOD. What are your athletic goals for the short and long term? My short term goals while I’m at an age to compete and remain competitive, is to enter into competitions and keep pushing the mental and physical barriers as much as I can. I am also focused on correcting my technique with Olympic lifts. My overall goal is longevity. I want to be in the gym when I’m 50 or 60. You are a Type 1 diabetic. Can you elaborate on how the changes in exercise and nutrition you have made have effected your day to day life? This would certainly be one of the finer points and also why I hold crossFit in such high regard in comparison to other types of training. I was diagnosed in 2006 with Type 1 Diabetes and since that time I have been looking for an exercise regime that was a benefit to my health and also enough to keep me interested. I tried the commercial type gyms, home gyms, Boxing, park training etc. but nothing would really stick or show much benefit to my diabetes. Since starting at Coastal CrossFit I have noticed massive improvements to my diabetes. The first and foremost being that my Hba1C is down at the lowest level since being diagnosed. It’s actually at a level of a standard Human being without Diabetes. I would generally see an endocrinologist every 3 – 6 months for a routine check-up & on the last visit a couple of months ago he advised I would be in the top 10% of Type 1 Diabetics and as a result he has pushed the routine check-ups out to 12 months. There is a couple of combinations for the results here and apart from the regular training, The Healthy eating challenge we started back in May has contributed greatly. It was pretty impressive that the coaches went a bit further and studied Diabetes forums etc. and come up with a eating plan to suit my everyday life. The main changes to my diet which I still follow to this day is cutting out the refined carbs and sugars. I get my main source of energy through healthy fats. I have since reduced my overall insulin injection intake by approx. 25 – 30% which will be a massive benefit later in life when I become more and more immune to the insulin. I can also go out with more confidence that my sugar levels are stable and I don’t have to cart my man bag around everywhere. Previously my levels were a little erratic especially with high GI carbs, so I was a little all over the place at times. I have seeked plenty of advice from government agencies over the years with Diabetes educators and nutritional experts only to walk away disappointed and show no real overall improvements. So I appreciate the help and advice guys.!!! Do you have any advice for athletes who would like to advance as your rapidly as yourself? Probably the best advice I could give is listen to your coach. I can still remember walking into the gym on the first day thinking lifting weights was easy, as this is what I had been doing for the last 3 years (just not Olympic). Chris recommended I start with the lighter weights and the rewards will come. Well I was the guy loading the bar with weights and whilst doing the movements looked ugly as hell. I have now started listening to the coach and backed my weights right back and am concentrating on technique rather than a number on the board and can feel the improvements. The last month or so I have started hitting PB’s far better than the existing with cleaner lifts. What are your favourite and least favourite types of workouts? I have learnt they all look pretty good on the website the night before.!! My favourite workouts would be weightlifting. Also the Wod’s with a mixture of reasonably heavy lifting mixed with cardio. I try not to have any least favourites and just attack whatever is on for that day. Staying positive for all work outs definitely has helped the overall performances. Hang On I forgot. Turkish get ups, L-sits and dragonfly’s aren’t on my wish list…..