Reminder there is only one 7:30am session today at the beach followed by a BBQ breakfast (details at the top of the page). Lets enjoy this beautiful weather with a fun WOD and great company. We hope to see you there.
Please give us a call on mob: 0422 704 086 if there are any problems.
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.
Overview: For those of you that are new to this workout it’s a sneaky one. The sets are just a bit bigger than most people can do comfortably and the weights are just between being heavy enough to justify a Clean & Jerk and light enough to snatch. Pacing is really important – in 2011 there were many example of people who had their first round done inside 1 minute and ended up with a total score of only 3 or 4 rounds in 10 minutes. I suggest that holding back a little at the start can make a big difference and if you’ve got anything left in the last few minutes – go for it. I feel like I’m in a good position to give advice on this workout considering that both Marie and I have done this workout more times than we care to remember. This was the first workout of the first year of the Open (2011) and in that year there was a glitch with the games website which caused CrossFit HQ to push the whole competition back 1 week, which meant (unfortunately for us) that we had an extra week to keep coming back (which we did almost every day) to try and beat our score. We literally tried every strategy conceivable which is good for 2 reasons – 1. I don’t have to do this workout more than once this year, and 2. I am in a good place to give advice to you right away. Ground to OH: Firstly, be clear that the barbell lift is a ground to OH anyhow. This means that you can use any method you choose to get the bar overhead. The snatch is definitely the quickest movement per rep but is quite taxing and the clean and jerk is quite a bit slower but more repeatable. I would suggest that more powerful athletes use a narrow grip power snatch and revert to a clean & jerk if necessary. For less powerful athletes, I recommend that you use the clean & jerk right from the start. Forget the muscle snatch unless you have an engine similar to a regional/games athlete – these are definitely quick but a very taxing on the shoulders and lungs and will induce large rest breaks for us mortals. Finally don’t be afraid to take strategic breaks on the barbell. 15 reps is that number where its beyond what most people can do comfortably but no so far beyond it that you want to put the bar down. This is what makes this workout hard because it tricks you into doing more work than you probably should in any one set. Double-unders: Make sure you have a rope that is the right length and a spare rope in case of malfunction. If you’re not good at double-unders, my best advice is to stay composed and take your time getting the rope into the right position before you start and don’t rush back into your reps after a mistake. Avoid getting flustered no matter how bad they are going as this will only make matter worse. For people who are good at double-unders – stay relaxed and do them at a cruising pace. The difference between a fast and slow set of 30 unbroken DU is only a couple seconds but dramatically different in energy expenditure. As crazy as it might sound, don’t be afraid to break these sets strategically – it takes very little effort to stop and start a set of double-unders and pulling short of absolute exhaustion will allow you to move on to the G2OH in a more composed state.
Coastal CrossFit
7.30am
Chantal
Brenden
Zac
Alana
Nicola
Toyah
Kirsty
Andrew
Tess
Drew
Steve E
Jason
Rudy
Tony D
Lloyd
Benita
Ozzy
Olivia
Nat
Chloe
Madi
Rach
Karen
Pauline
Laurren
Robbie
Nick
Mick
Kayla
Craig