*Please remember that today’s WOD is planned so that you can bring a friend along.
*Also please remember to pay for your registration for Battle of the Barbell.
5 x 3 min AMRAP’s of:
7 Kettlebell Swings 24/26kg
7 Lunges (alternating) 24/16kg
7 Russian Twists 24/16kg
*Rest 1 minute between rounds
*Start each 3 minute effort at where you got to in the last.
Post total rounds to comments.
What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
Following on from our recent series of body re-composition interviews, we asked a few of our budding CrossFit Chef’s for a few of their favorite recipes. The idea behind this series is to show you all that you can eat healthily and that it doesn’t have to be boring/tasteless or overly time consuming. If you like this or any of the recipes please let us know by posting a comment and or clicking the Facebook ‘like’ button below the post. Our second submission comes from Di Cashin. Paleo Butter Chicken This recipe is not authentic Indian and doesn’t even have butter but it’s yummy, simple and healthy. The ingredients are standard panty items which makes it easy to prepare. No need to buy Pataks simmer sauces anymore! Also, I like this recipe because it has protein, carbs (lots of veggies) and fat all in the one meal. My kids love this meal as not too spicy – feel free to add more chilli if you like your food spicy. Ingredients: – 2 Tablespoons coconut oil – 1 kg Chicken breast – 1 onion diced – 2 Tablespoons grated ginger – 1 clove of crushed garlic – 3 Tablespoons ground coriander seed – 3 Teaspoon ground cumin – Half teaspoon nutmeg – Half teaspoon cinnamon – Half teaspoon chilli powder – 1 Zucchini diced – 1 large carrot sliced thin – 1 red Capsicum diced – Half cup green beans (2cm long) – 4 Tablespoons Tomato Paste – 810g Crushed Can Tomatoes – 400ml Coconut Milk – 2 cups Baby Spinach Method: – Heat coconut oil in LARGE fry pan on medium-high. Cook chicken in batches making sure all sides are sealed. Put chicken aside into bowl and repeat with remaining chicken. – Sauté the onion, garlic and ginger in coconut oil. – Add all spices and cook for 2 minutes. – Add tomato paste to pan and stir. – Add the zucchini, capsicum and carrots and cook for 2-3 minutes – Place chicken back into the fry pan. – Add the crushed tomatoes and coconut milk. – Mix well and simmer for approx. 30 minutes or until chicken is cooked through. – Ten minutes before the end add the green beans. – Just before serving, stir through the baby spinach until wilted. – Serve with Cauliflower Rice. Sorry no naan bread. – Serves 6 Notes: – This is a big meal so you should have left overs for lunch etc. – Make sure you use a really big fry pan.
Coastal CrossFit
Open Gym:
Zac
Rach
Madi
Drew
Tess
Nat
Steve E
Coastal CrossFit
Thank you to all of those that brought friends along to Saturday’s session and also for those that have recommended us to others.
Remember if you know someone who would like to try Coastal CrossFit you are welcome to bring them along to any session- just give us heads up.
Our business relies on word of mouth, so we greatly appreciate you spreading the word.
Thanks again- Chris & Marie.