Ascend as far as possible in 18 min:
30 Cleans 40/30kg
100 Double-unders
30 Cleans 60/42.5kg
100 Double-unders
30 Cleans 80/55kg
100 Double-unders
Max rep Cleans 100/67.5kg
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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.
End of Nutritional Challenge – Or is it?
End of Nutritional Challenge- or is it? Firstly, congratulations to everyone that took on the nutritional challenge and stuck with it. I am sure you have noticed who those people are who gave the challenge a red hot go – as we have seen many of them fading away before our eyes, but even to their surprise, many of these individuals have been making massive gains in the box. Since kicking off the challenge in May many others have decided to take it on so we have members starting their individual challenge for the next month. As always please show your support by offering encouragement, sharing stories, recipes, etc. We would like to make mention of the following members who stood out to us during the nutritional challenge for various reasons including commitment and attitude: Bear, Jacko, Mick, Kelly, Brenden & Amanda (Circuit). Well done guys!! How did you/we go? The challenge was aimed at educating you to make the best choices for your health and goals- I.e. Fuelling your body through balance of quality macro and micro nutrients (everyone should know what these are by now). Our experience has shown that results are generally based on the following: – Understanding of what you are doing and how to implement them into your daily life. – Commitment to the challenge (self-control/restraint) in tough situations. – Acceptance and willingness towards change. During the first couple of weeks we had many individuals making the same mistakes- completely missing a macro-nutrient in meals, little variation (Eg. chicken and sweet potato in every meal), low water in-take, replacing sugar with substitutes, to name a few. If was great to see the identifiable changes over this time. From your prospective- The first week we saw many of you experience sugar withdrawals (some major) resulting in symptoms such as headaches, shakes and reduced attention span. Thankfully it all picked up from here and many started to feel better- higher levels of constant energy (rather than highs and lows), better quality sleep and patterns and reduced stress. Weeks three and four saw the greatest physical changes: Generally energy levels were higher and more consistent throughout the day but the visible signs towards goals including weight loss/gain, body composition changes, etc. were becoming more noticeable. If you haven’t achieved your goals be self-reflective and identify if you stayed committed over the duration of the challenge and if not why. Come and speak to us, it may be that you need some further adjustments or encouragement to keep your actions in line with your goals. Final meeting: If you have not already done so please see us for your final meeting. This will include general discussion and review of your goals, a weigh in and photo. However, please remember the scales aren’t the best indication of your success. We have had people who weigh in the same as the start; however their photos reveal a much different picture with significant changes in body composition. Recognise how you felt prior to the challenge, Eg. Energy levels, quality of sleep, stress levels, etc. these should all be areas of reflection. Feedback: We ask you take the time to fill out the feedback questionnaire that you should have received from us to let us know where we succeeded and where we can improve. A great suggested we have had was the challenge should finish with a social night where everyone can share recipes, successes, etc. We will look to include this at a social event soon. Where to from here? So the challenge is over- or is it? We are hoping that the results of your challenge are enough to inspire and motivate you to maintain many aspects of the challenge in your daily lives. You know how good you can feel/look and there is only more to come by continuing. That doesn’t mean you can never drink a drop of alcohol or have a slice of cake. Hopefully your desire to have these things is much less than before, but we want you to find a balance in your life that is sustainable and promotes good health. The 80/20 rule – Doing the right thing 80% of the time will allow you to continue to reap the benefits but still enjoy life in the meantime. The more time on this journey the less you will wanting/needing the foods you previously adored but instead want to indulge in quality foods. Be part of someone else’s journey by offering support and inspiration. Food is great, enjoy it, and share it – share good recipes (send them to us info@coastalcrossfit.com.au). If you notice positive changes in someone tell them. It may help keep them and you inspired and on track. Remember you are always only one meal away to being back on track. If you feel you are getting off track, be disciplined, use your experience to grab onto the reigns and take control. We thankyou for trusting us and are really happy with the overall attitude and commitment displayed throughout this period. Please remember Health and fitness is an on-going journey not a destination…. Enjoy it!!!! Further education The internet has a wealth of knowledge available at your fingertips. Some of our favourite sites are: Marks daily apple Mom and Raw Milk – Talk to Me Johnnie. The Whole 30 Tell Me What to Eat – Talk to Me Johnnie. Robb Wolf CrossFit Football Nutrition Prescription (especially for those wanting to be bigger, faster, stronger)