Five rounds for reps:
1 min. Shuttle Run
1 min. Wall Ball 9/6kg
1 min. Double-unders (50 reps)
1 min. Rest
*The shuttle run and wall ball are the scored components of this workout.
Comments are closed.
More Stories
BEACH WORKOUT SATURDAY
Let’s have some fun outside with a BEACH WOD this Saturday. Time: 7:30am. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
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
It is awesome to see many attendances back up over the past couple of months – We would love to see everyone on board!!! Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation – it is no surprise those with the highest attendances see the greatest results. In an effort to keep motivation high we will continue to run an attendance challenge.Our Challenge to you all during November 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 Grant for winning the October 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).
Thank you
What a great morning!!! A huge thank you to all that attended our breakfast and for all of you that couldn’t be there but provided support. We couldn’t have pulled this off without the assistance of our amazing community- Special mention of Paula Waters, Angela Isackson, Aden Chandler and Shane Fenneck. Sara loved the morning and was definitely feeling the love and support. As a community we raised over $2000 which will definitely assist with treatments and many other things over the coming months. Thank you to each and everyone of you. Remember: Feel them on the 1st and book in for your mammogram. Special thank you to all of the businesses and individuals that donated to the day. All’ Antica Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering Swain Family Meats Warana– Gorilla Health – Deb McGrath (Coastal CrossFit Member) Coastal CrossFit – LIFEAID Beverage Co. – Project PARGO – Mel Jones (Friend of Coastal CrossFit) True Protein Nina and Brad (Coastal CrossFit Members) Kelly & Ray (Coastal CrossFit member) First Fruit Shed Warana Mykies by the Bay Choice Discount Variety Store- Kawana Bakers Delight Currimundi Event details below: Please do not attend if you display any COVID Symptoms – Cough, fever, sore throat, fatigue or shortness of breath. FOR SMOOTH RUNNING OF THE MORNING PLEASE READ ALL DETAILS BELOW: Come and join us!! This is a community event to get us together for a great morning of socializing and support for our community and also to spread awareness as to how close to home Breast Cancer is. This event is designed to provide community awareness of the prevalence of Breast Cancer and to honor and pay tribute to both our current and survivors of Breast Cancer within our Coastal CrossFit community (Sara, Nikki, Paula and Alexis). The funds raised will be given to Sara (our good friend and Coastal CrossFit member) who has recently been diagnosed with breast cancer to assist financially throughout this time. Details:Date: Sunday 1st November (LOCK IT IN!!) COVID REGISTRATION FORM – PLEASE FILL THIS IN ONLINE ASAPPlease note: Unless arranged earlier we ask no additional children to attend. Time: 8:00-10:00amWhat: Picnic breakfast in the Park (next to Mykies by the Bay)Cost: $20 Adults (Includes breakfast, and a raffle ticket). Kids $10 (no raffle ticket) . Please bring cash on the day. Additional raffle tickets can be purchased on theWhat to bring: A picnic blanket and wear something pink!! PLEASE SUPPORT LOCALS who SUPPORT US!!We have had many local business come on board to help support this event. No hesitation from these businesses and we can not thankyou enough.Thank you to Swains Family Meats – Warana for sharing the cost of sausages and bacon (and supplying a meat tray for the raffle).Choice Discount Variety Store- Kawana for sharing the cost of balloons. The First Fruit Shed (Warana Markets)- Fruit and vegetable boxBakers Delight Currimundi – donating bread and bread rolls for the day. RAFFLE:All attendees will receive a raffle ticket with tickets being drawn by Sara on the morning of the breakfast. Additional raffle tickets can be purchased $5 each. If you are not there Sara will pick a prize for you. THANKYOUWe are surrounded by wonderful community and this has never been more relevant to me – feeling the love!!! We have had numerous businesses contact us to show support for Sara. A huge thank you to the following business that have supported our community and contributed to our prize pool (and those to come). For businesses that wish to contribute please contact Marie- number below). Check back here for updates on Prizes- PRIZES:Prizes will be selected by the winner as they are drawn. All’ AnticaAll’ Antica $100 Gift voucher (Thanks Helen & Shane who contacted me to offer support). Best Pizza’s ever!!! Body Mechanics Myotheraphy– Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering – $50 Gift voucher + an awesome Jimmy’s truckers hat. Swain Family Meats Warana– 2 x Meat Tray (2 prizes) Gorilla Health – Prize TBA Deb McGrath (Coastal CrossFit Member) – NutriBullet 900series Coastal CrossFit – 4 weeks of training (current members) (Induction & 2 weeks of training for new members. LIFEAID Beverage Co. – 2 x cases of FITAID Zero (2 X prizes) @fittrendzaus @fitaidaus Project PARGO – Cup and Bottle pack Make up & perfume gift pack (Clinique, Napoleon – donated by Mel Jones (thank you Mel for your generous contribution). True Protein pack- WPC, shaker, water bottle, protein bars x 2, Sample Protein powders. Bottle of bubbles- donated by Nina and Brad. Bottle of Gin & Vodka- donated by Kelly and Ray. First Fruit Shed Warana– Fruit & Vegetable tray Mykies by the Bay– $25 Gift Voucher This event is open to Coastal CrossFit members and is extended to family and friends and friends of Sara. Please RSVP for catering and COVID restriction purposes. If attending please ensure you have completed the COVID ATTENDANCE REGISTER prior to the morning. Coastal Members RSVP via Coastal CrossFit Member Facebook or in the box. Friends/family RSVP to Marie Mob: 0432710684, email coastal.crossfit.qld@gmail.com Be sure to check back here for updates.