A. 4 x 8-10 Bench Press
B. 4 x 8-10 Pendlay Row
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Lifestyle Millionaire
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 Love & Hope this Christmas
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/
Hydration 101: Fuel Your Performance 💧
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.
IN-BOX OPEN 2022
IN-BOX UPDATE WEEK 1:Saturday– We had a great start with 30 people completing 22.1. Video submission by Cam. The anti has really picked up with Teams already bringing out the big guns in regards to props, team decorations, etc. Attendance– despite the weather we had great participation and support Saturday morning. The vibe in the box was awesome and brought the best out in our athletes who all put in amazing efforts. PUMP UP PLAYLIST- RESULTS Based upon feedback to Marie (Positive, Negative and indifferent) points have been awarded as follows:Where’s WODy – 1st placeDEADLIFTERS – 2nd placeMAGIC Mike & The Funky Bunch- 3rd placeHakuna MaSQUATa – 4th place.A combined PUMP UP playlist has been created (Thank you Chloe) with some songs excluded (based off feedback). BEST THEME – to be awardedBEST DRESS UP – to be awarded (Note this will continue throughout the week so be sure to turn up in your team attire) COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!STARTS 24th FEB, Every Friday & Saturday night for 3 WEEKS. SIGN UP HERE – $15 Participation INITIAL DRAFT- Happening now. Earn a point for your team. Get on board prior to Draft night (Friday 4th Feb) SIGN UP HERE – $15 Participation Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” Once again, we are going to make this our own (thanks to some inspiration from CrossFit Catalyst). For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. COASTAL IN-BOX OPEN (Concept stolen from Catalyst athletic). Last year we had over 80 members participate – 4 teams lead by some amazing captains and surrounded by awesome community. HOW DOES IT WORK?We’ll divide you up into four teams, each with a Team Captain and an awesome team name of your choice.Your can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events.Three weeks of intense Open workouts, fun, laughter, banter and end of Open event. THE DRAFTA draft will happen between now and February 4th. Team Captains will be working hard to get you signing in for the IN-BOX OPEN.We want as many people signed in prior to the 4th Feb. Team Captains will receive +1 Point for every member they get to sign up. Each member signed up prior to the 4th Feb will also get +1 Point that will be allocated to their assigned team on Draft night. On Draft night (TBA) we will get together to watch your name be pulled from a hat (PRE-REGISTER above). Unlike school, EVERYONE GETS PICKED. Following the 4th Feb, our Team Captains will work hard to get the rest of our members on board for the ride!! We have chosen a FUN bunch to Captain your Teams. DEADLIFTERS -Robbie Morton, Co-Captain (Penny), Co-Captain RussMAGIC MIKE & The FUNKY BUNCH – Mike Greeff, Co-Captain (Barb)WHERE’s WODY – Sam, Co-Captain (Luke B)Hakuna MaSQUATa – Nata , Co-Captain Danielle.We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so. REGISTRATIONThis year we will run a weekly and running scoreboard in house. SIGN UP to the COASTAL IN-BOX OPEN You can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. The goal of the IN-BOX OPEN is community participation- help one another push that little bit extra, have some fun and achieve together.Add in some light hearted banter and a party at the end. Points will be awarded throughout the weeks based upon the following:INITIAL DRAFT: +1 Points – Per person recruited for the initial draft (by Friday 4th February). Must enter the team Captain or Co-Captain that recruited on registration form. +1 Point – Per member signed up prior to the 4th Feb (allocated to their assigned team on Draft night). ATTENDANCE:+1 Points – Every member of a team that completes an Open workout at Coastal CrossFit each week earns one point, regardless of ability. Maximum one point per athlete per workout. This goes for RXD and Scaled competitors. TOP 3 ATHLETES:+1 Point – Every male AND female member who places among the Top 3 at Coastal for each workout (RXD, then scaled if appropriate) gets extra points for their team. TOP MASTERS ATHLETES: +1 Point – Masters Athletes (45 +): male and female member who places among the Top 3 at Coastal for each workout (RXD, then scaled if appropriate) gets extra points for their team. TEAM SPIRIT:+ 5 Point (team) – Spirit: The team with the most noise, pride and PRESENSE each week will receive 5 bonus points. This includes spectators- bring your pom poms. MOST INSPIRATIONAL:+5 points (Individual) – This will be awarded based upon the athlete who provides the most inspirational achievement. This is not based upon athletic ability. BEST THEME: BEST DRESSED TEAM: BEST DRESSED INDIVIDUAL (Each week): TEAM SPIRIT: (Each week)BEST DECORATIONS:BEST BANNER/POSTER:BEST CHANT/SONG:BEST ROUTINE/DANCE:TEAM WORK/COMMUNICATION: ADDITIONAL POINTS – TBA Get your A GAME ON!!! Work with your TEAM and LET’s HAVE SOME FUN!!! WORKOUTSIn 2022, the Open will have three workouts (one workout per week) as released by CrossFit HQ. Throw down times will be Friday afternoon and Saturday morning.We will have two athletes go head to head each week (on…