A. Muscle Clean + Hang Power Clean + Hang Squat Clean
*Build to a heavy set across 7-10 efforts.
B. AMRAP in 12 minutes:
5 Deadball Over the Shoulder 45/30kg
25 sec. Plank
50 Double-unders
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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).
Mastering The Double-under
The double-under has been the source of much frustration to CrossFitters around the world and it need not be the case. Check out our tips below to start you on the road on the road to double-under mastery. 1. Learn how to do singles. This might sound obvious but you need to know how to skip – really well. Practice your skipping to the point where it is a no brainer. If you can already to double-unders but you can’t skip very well – go back to the drawing board and work on this basic skill. 2. Use the right rope. If the rope is too long or too short then your making the job harder than it needs to be. If the rope feels like it is going to hit you in the back of the head, it is too short and if you find yourself holding the handles of your rope at full extension of your arms to the side of your body, it is too long. Start with a rope that is about armpit height when you stand on it and make small adjustments from there. 3. Aim for small sets before big ones. The first goal is 1 rep, then 2, then 3 etc. If you’re trying to do big sets before you’ve built consistency and efficiency into your movement, you are essentially training yourself to do the reps incorrectly. Perfect practice makes perfect performance. 4. Be patient. It can take a while to get these but that is not a reason to give up. Every activity in the gym relates to another in ways that you might not even realise – the neurological (coordination, accuracy, agility, balance) training value of the double under will carry over to other movements without you even realising. 5. Here is a simple training idea that you can use as a warm-up or finisher that will help to improve your double-unders. Pick a rep scheme that is appropriate and perform it every day for a week before you move onto the next rep scheme. The reps need to be done unbroken in all sets to count. 1-2-3-4-5-4-3-2-1 2-4-6-8-10-8-6-4-2 5-10-15-20-25-20-15-10-5 10-20-30-40-50-40-30-20-10 So there you have it – follow these simple steps and you could be the next Buddy Lee!