A. Week 1: Strength Progression
Bench Press 3 x 5
*Warm up to a heavy set of 5reps that allows for good movement and increased loading over the coming weeks.
B. AMRAP in 12 minutes:
15 Russian Kettlebell Swings 32/24kg
15/10 Push-ups
30 Double-unders
*Score in total repetitions.
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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.
Everyone has indulged over the festive period so we thought now is the opportune time to get back into control. Most people are back to training but is your nutrition on track? We will be hosting a Nutritional presentation on Wednesday the 27th Jan at 6pm (This will take the place of the WOD). Regardless of your nutritional goals this presentation will help you towards achieving results. This is a free presentation and we encourage you all to come along. Experience has shown us that most people commit throughout a challenge and possibly a short time after, however 6-12 months down the track all appears to have been forgotten. This Challenge is aimed towards healthy sustainable, life long change. Your Challenge: We will kick off a 4 week nutritional challenge with an initial focus on the balancing of Macro nutrients (Protein, Carbohydrates & Fat) and portion sizing (The Zone Diet). During this presentation you will assess your current nutrition, learn how to obtain correct balance in your meals (using zone blocks) and the correct portion size for your body size and activity level. Rules for the challenge will be established. This will follow with a Q&A session. We want you to succeed and are constantly reviewing our services and practices in order to help you achieve. We understand that many of you are looking for further accountability in regards to nutrition. For an additional fee of $10 per week (for 4 weeks) we will be providing a more personalized service. – We will be completing a initial weigh in and photo (optional but highly recommended). – Group session meeting at 8am each Saturday. During this session we will expand into quality of foods and nutritional content aimed at continued improvement towards better health following with Q&A. Members can discuss issues, share ideas and recipes. (For members that can not make this session alternate arrangements can be made). – Following the group session we will complete your weekly weigh in and photo (We feel this may help keep more of you on track in regards to body composition goals, including weight loss and gain). – Additional guidance will be provided upon request. We hope to see you all there and look forward to the long term results.
