A. For time:
Run 3.2km
B. Max repetition wall ball in 7 minutes 9/6kg
Photo: Wishing Deb all the best at the Masters League Games in Orange this weekend. We will be thinking of you đ
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CrossFit Journey reflection
CrossFit journey reflection- Marie Saliba As an affiliate owner and coach I am asked quite often how our CrossFit journey started. This article will aim to articulate my journey- the how, the why and the impact it has had on myself and my family and why I love what we do day in and day out. Over 15 years ago Chris and I started Coastal CrossFit, and what a journey it has been. Far from being a sporty kid, I would always place 4th at school sports. It was during my 11 years in the Air Force that I developed a love of training. I wasnât great at any sporting endeavors but I enjoyed challenging myself and the military fitness kept me âfitâ.  After having our first child (Chloe) Chris (my husband) and I moved back to our home town in the Sunshine Coast, with our daughter Chloe being 1 year and our son Jesse on the way soon after. After leaving the security of the AirForce Chris and I started renovating properties and at the same time started a Fitness Bootcamp in Beerwah & Kawana. Life was definitely busy with a young baby, renovating houses and running a business. At this stage we had a fully decked out home gym with the bells and whistles. However the lack of time meant we couldnât spend hours in the gym so we had to learn to condense training into a short time block. This is the first time Chris introduced me to CrossFit (although I didnât know that was what we were doing). Strength/cardio combined in short sessions (most under 20 minutes). Over a couple of months we were both experiencing improvements in all areas of fitness. What/how? – it didnât make sense until we stumbled across one of the best articles ever written by Greg Glassman âWhat is Fitnessâ (CrossFit journal article). Little did we know that reading this article would change the trajectory of our lives foreverâŚ. It was a humbling experience for both of us. Who would have thought defining FITNESS could have such an effect? We had to take a step back and relearn everything we thought we knew about fitness. And this was just the start of our journeyâŚThe urge to help others and share âthe secretâ saw us start Coastal CrossFit in March 2009. We asked our Bootcamp clients to take a leap of faith and train CrossFit with us for a month and if they liked it – stay, and if they didnât, no hard feelings. We are eternally grateful to have our very first Bootcamp clients (who have become family) still train with us today.  It is on reflection that I realize the things that drew us to CrossFit originally are the same things that have kept us in business and loving the journey. Why do I train?I hadnât really given thought to why I trained, but it was to improve the quality of my day to day life. To have confidence in my ability to turn my hand to any given task I chose. So why was my (and most peoples) training so far from this – Specific strength days, cardio days, isolation movements, etc. This was not in line with what I was needing and yet I didnât question it. âWhat is Fitnessâ created my new perspective. Functional movement- Amazing things happen when you start using your body as a whole and learning to move properly. Starting with bodyweight movements then adding more complex movements and weight as movement quality allows. My body responded – improvements in all aspects of fitness, my run times, strength, flexibility, stamina. I felt and looked the best I ever did.   Simplicity-The no gimmick approach of CrossFit âGive me a barbell and somewhere to hang and we can create some of the fittest humansâ. We sold off all of our fancy equipment, bought olympic barbells and Chris built pull-up bars and squat racks. I love the old school feel of CrossFit gyms – everything you need to get fit, no lace and frills. No ego-I thought I was fit, until I didnât. If you asked me I would have said with confidence I had 10 strict pull-ups, until Chris held me to CrossFit standard of movement (not half reps) which left me with a total of ZERO.Many athletes are humbled and are then faced with the choice – work hard to improve or walk away and pretend it doesnât matter (donât train CrossFit). Realizing there are things you are good at and a list of things you need to work at – there are no shortcuts and moving with standards takes effort.I am proud that many of our athletes can do many things that most people canât, simply because they are prepared to work hard. Achievement/Time horizon –Realizing I am training for me and my quality of life (now and into the future)I have achieved more in CrossFit than I ever thought possible and the best part is that it doesn’t end. The reward of challenging yourself and achieving your goals one step at a time, putting in the work now and for 50 years in the future.I want to lead an active life right to my end and I know this is the preparation time.  Community-Through CrossFit I have met my best friends. There is unspoken understanding in our achievements and unwavering support for one another. Despite our individual abilities I have the best cheer squad a girl could ask for, and will cheer as loud as anyone for my crew. Many of our crew have watched my children grow from babies and vice versa. It takes a village to raise children and our village is strong. Family –What I am most proud of is the legacy we are creating for our children. Growing up in a positive environment, challenging themselves physically and mentally, leading quality healthy lives, surrounded by a loving community.My kids have learnt that they can achieve anything through hard work, discipline and dedication. I…
Join us
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. Donât hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
CrossFit KIDS
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 Challenge
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).
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.