*We have a change to our normal schedule next week, please check it out – here.
Three rounds of:
Run 800m
20 Hand Release Push-up
30 OH Lunges 20/15kg
*Rest 3 minutes between rounds.
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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 wasn’t great at any sporting endeavors but I enjoyed challenging myself and the military fitness kept me “fit”. 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 couldn’t 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 didn’t 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 didn’t make sense until we stumbled across one of the best articles ever written by Greg Glassman “What is Fitness” (CrossFit journal article). Little did we know that reading this article would change the trajectory of our lives forever…. 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 journey…The urge to help others and share ‘the secret’ 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 didn’t, 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 hadn’t 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 didn’t question it. “What is Fitness” 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 “Give me a barbell and somewhere to hang and we can create some of the fittest humans”. 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 didn’t. 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 doesn’t matter (don’t 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 can’t, 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. Don’t 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).
Challenge 2015!!!
By Marie: Happy 2015 everyone. This is the time that many people will start to think about the year ahead … setting New Year’s Resolutions or goals; be more positive, lift more, smile more, etc, etc. Some truly believe that they really are going achieve their goals and others set some resolution because “it is the done thing” with no real intention of making any changes. Few people truly achieve such goals or don’t know when they have achieved them for reasons including: They don’t really want the goal or 2. They fail to plan to achieve their goal, 3. Their goal is unrealistic. 4. The goal is not measurable. In all aspects of life I believe satisfaction comes from ALL achievements, big and small … this makes the journey a worthwhile one. “It is good to have an end to journey toward; but it is the journey that matters, in the end.” ― Ernest Hemingway This article is aimed at helping you establish worthwhile goals; achieve PB’s or get your first Pull-up but also assist in improving other areas of your life. Life vision: Without getting all touchy feely, think about the type of person you want to be throughout your life. I.e. Now, in 5-10-20 and 50 years’ time. Create goals with this in mind. My health and fitness goals are to always be active and be physically and mentally competent to do any physical activities I love. To be able to enjoy life continue to be an active and involved parent (grandparent and great- grandparent). To look into the mirror and like what I see and age gracefully. To be a competitive CrossFitter inside our box and in the local CrossFit community. Design Outline: Step 1: Define EXACTLY what you want. Firstly, and I believe most importantly select goals that mean a lot to you. Write it down and tell somebody who is close to you who will help keep you accountable. It is easy to just say a goal and never review it; hence it is unlikely you will achieve it. Give yourself the best chance. Constantly remind yourself of what you want to achieve. We have the white board set up in the box- get your January & February goals out there so that our awesome community can help support one another. Step 2: Establish your plan Break your goal into small achievable steps and plan around any obstacles that may hinder your progress. Step 3: Be Positive Your goal is what you ARE going to achieve. The difference between wanting and having is completely in your hands and is dependent upon your efforts. Surround yourself with people that are going to reinforce your goals and believe in yourself. Step 4: S-M-A-R-T S– Specific Specific means clearly defined or identified and should be clear to anyone else. E.g. Not specific- I want to be stronger. Specific- I will deadlift 100kg. M-Measurable As with WOD’s you need to be able to measure your success. Define your standards, weights, movements, times, etc. Not measurable- Get Fit. Measurable- Run 400m in under 90seconds, achieve 5 full range of motion Toes to Bar, lose 5kg of fat. A-Attainable If you currently can’t complete a correct body weight Squat, a 100kg Back Squat would be mentally and physically unattainable in the short term. Your goals should encourage and push you along and be realistic. A short term goal of a 20kg Back Squat would be more attainable and keep you moving. R-Relevant Be sure your smaller goals align and support the vision you have for your life. T-Timely Specifying a time deadline for your goal will give you an end point and makes your goal attainable. An open ended goal provides no incentive to work. Now is the time to get pen to paper, set your goals and establish your plan on how you will achieve them. Goal plan- E.g. 5 Pull-ups, 100kg Deadlift, Sub 5min Fran, etc. Physical Achievements inside the Gym: Time frame 1. 2. 3. 4. 5. Physical achievements outside of the Gym: Compete in 3 friendly local CrossFit competitions this year, Tough Mudder, Run a marathon, Kokoda (NOT!!) Physical achievement outside of the Gym: Time frame 1. 2. 3. 4. 5. Physical Appearance: E.g. To look good in a bikini, to lose 5kg of fat, to gain 5kg of muscle. Time frame 1. 2. 3. 4. 5. Mental: E.g. To be positive influence in the gym and to motivate others. To fight the voice and keep going when all I want is to stop. Time frame 1. 2. 3. 4. 5. Nutrition: Eliminate sugar, reduce caffeine, only one cheat meal a week. Time frame 1. 2. 3. 4. 5. Break down your goals Establish your plan of how you will achieve each of your goals. Physical: Eg. 5 Strict Pull-ups. I will achieve this by February by working pull-ups every second day to the best of my ability in varying formats. I will ask Chris and Marie for guidance. Sub 5min FRAN. Every Friday during Open Gym I will work thruster skills and practice linked reps at RXD weight. Work pull-up technique. I will get Marie or Chris to watch my movement to identify areas that can be improved. I will complete FRAN at the end of February. Physical Appearance: I will take a photo of me now and put it in a visible place for additional encouragement. I will identify weaknesses in my nutrition and actively improve upon them. Mental: I will be positive and encouraging to others in the gym. I will be aware of my mental weaknesses and will choose to push out at least 1 extra rep when I really don’t want to. Nutrition: Eliminate sugar from my diet and commit to one cheat meal per week. I will drink alcohol only once per week. I will ask my partner, family members, and friends to support me. I will pre plan and organise my meals to reduce temptation. Now all you need…