For time:
Run 400m
30 Toes to Bar
Run 400m
10 Wall Walks
Run 400m
30 Toes to Bar
Run 400m
Photo: Exploring Chicago on bikes was great!!
For time:
Run 400m
30 Toes to Bar
Run 400m
10 Wall Walks
Run 400m
30 Toes to Bar
Run 400m
Photo: Exploring Chicago on bikes was great!!
Comments are closed.
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).
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.
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.
I recently asked a few of our gym members who have made improvements to their body composition to answer a few questions. The idea behind this series is to highlight the stories of people with normal jobs and lives who have implemented the nutritional advice that we provide to great success. We hope that you will be inspired by these stories toward your own successes, and as always we are there to help with all aspects of your health and fitness journey. The first person in the series is Louis Louwrens. – Please detail a bit about yourself: My name is Louis Louwrens. I was born and raised in South Africa and have been living in Australia for 8 years. I am a 29-year-old male, I am 192cm tall and weigh 115kg. I am a Mining Engineer at a large underground mine in North QLD, working a roster of 8 days on and 6 days off. – How long have you been training with Coastal CrossFit? I have been seriously doing CrossFit now for approximately 7 months. Before then I had some exposure to it at work, but I only trained 3-4 times a fortnight and didn’t really get anything out of it other than feeling less guilty about some of the food I ate. – What prompted you to make some changes to your nutrition? I saw a glimpse of what my true potential can be as an athlete and I realised, when I looked into the mirror, how contradicting that notion was given how overweight I had become. Nutrition plays a big part of becoming a better me, so I sought to change it. – How long has it been since you implemented these changes? About 7 months ago… Chris made me aware of the Paleo way of eating during my induction session at Coastal CrossFit, and I instantly recognised it as one of the most common-sense and sustainable changes any person can make to their eating habits. – What results have you seen in this time? I have lost 14.5kg to date and I feel a lot better about being me. I have more energy and I feel more fit and healthy! – What do you think were the major draw backs in your nutrition and what changes do you think have been most positive? The biggest thing for me was awareness, and it particular being aware of how much sugar I consumed. I had no idea that some of the food I thought as being “healthy” was in actual fact counterproductive for what I was trying to achieve. Flavoured yogurt is a good example. I had flavoured yogurt every morning with natural muesli, thinking I was going great guns, but as it turned out, that “healthy” yogurt I was eating had more sugar in it per unit than Coke!! I try and follow the Paleo means of eating as much as practical given that when I am at work all food is made for me. I also eat more regularly during the day and thereby eliminating the odds of me craving a massive plate of food before going to bed. I use a meal replacement drinks to aid me in this. Next time you pick up a low fat food/drink item like milk, compare how much more sugar it has (as a %) compared to the “full fat” version and then extrapolate the difference over a long period… – Do you see yourself being able to sustain or even improve upon your achievements? I feel that I am in a good space right now. I enjoy working out and the way I eat for me is not only sustainable, but gives me a sense of accomplishment at the end of the day. I believe there is always room for improvement, but I am trying to gradually improve as opposed to going “cold turkey” with some foods and thereby adapting to change rather than forcing it upon me. – Is there anything else that you thing would be of help to someone reading this? You have to WANT to be better, healthier and/or fitter. Thinking you need to become those things, but not having a true desire to do so makes it so much more likely that you will only achieve a fraction of your potential. Once you get into a healthier means of life you need to find ways to keep you going. Reflecting regularly on how far you have come helps or as in my case having a true desire to become an exceptional athlete and therefore working towards a distant goal. Congratulations to Louis on his achievements. We are extremely happy for your success and look forward to seeing what you are capable of in the future.