“Gwen”
15-12-9 Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Photo: Welcome Blake D.
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Welcome Chloe Saliba KIDS/TEEN Coach
We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team! Chloe’s CrossFit journey began at the age of 5, and since then, she has dedicated herself to refining her fitness, skills, and strength. Her hard work and passion have led her to extraordinary accomplishments, including competing in the Teen CrossFit Games in 2024, the Olympic Weightlifting World Championships in 2023, and proudly representing at the Commonwealth and Oceania Weightlifting Championships in 2023 and 2024. Chloe’s love for CrossFit extends far beyond competition. She is deeply committed to helping athletes of all levels—whether they’re just starting or striving for advanced goals—embrace health, fitness, and functional movement. She believes in CrossFit as a tool for enhancing quality of life, building confidence, and promoting longevity. Chloe’s positive energy and dedication to empowering others make her a fantastic addition to our coaching team. Whether you’re new to training or a seasoned athlete, Chloe is ready to inspire and guide you on your fitness journey. Welcome to the team, Chloe! We can’t wait to see the incredible impact you’ll bring to our community.
New KIDS Program
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program and would love your input regarding our timetable and attendance – Please complete our form here. About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive.
Live Life the Way You Want to Be Remembered
A profound idea from a five-minute TED Talk by David Brooks (watch here) sparked a shift in how I think about life’s priorities. It introduced the concept of Resume Goals and Eulogy Goals—two distinct ways of defining success and fulfillment. Building on my previous article, Lifestyle Millionaire, which advocates for a balanced approach to life—physical health, mental and emotional well-being, relationships, financial freedom, self-improvement, quality nutrition, and leisure—this framework challenges us to consider not just what we achieve but how we are remembered. The Two Types of Goals Resume Goals These goals focus on external achievements: the skills you acquire, the accolades you earn, and the milestones you reach in your career. They’re the accomplishments that look impressive on paper but don’t necessarily define the essence of who you are. Eulogy Goals Eulogy goals reflect your inner character—the traits and values people celebrate when your life is remembered. They emphasize qualities like kindness, honesty, courage, and the positive impact you have on others. While both types of goals play a role in life, eulogy goals hold deeper significance because they shape the legacy you leave behind. Why Eulogy Goals Matter Dr. Seuss eloquently captured the essence of eulogy goals when he said:“To the world you may be one person; but to one person you may be the world.” This quote highlights the profound importance of how we touch others’ lives. Eulogy goals aren’t about fame or fortune—they’re about the love, kindness, and integrity that leave a lasting impact. While resume goals focus on building a life of external success, eulogy goals emphasize building a life of meaning and connection. They’re embodied in the moments when you go out of your way to help someone, show empathy, or stand by your values even when it’s difficult. Living with Eulogy Goals in Mind To align your life with eulogy goals, reflect on these questions: Living with eulogy goals means prioritizing relationships over recognition, integrity over ambition, and purpose over productivity. It’s about striving to be the kind of person whose legacy is defined not by what they achieved but by how they made others feel. A Legacy Worth Remembering In a world that often prioritizes resume goals, embracing eulogy goals takes courage. It’s a deliberate choice to live authentically, guided by the qualities that matter most. By focusing on your eulogy goals, you create a life that leaves a profound and lasting impact—one that truly honors the person you aspire to be. I am incredibly grateful to be part of a community that lifts each other up, challenges us to lead our best lives, and inspires us to become the best versions of ourselves. Together, we can create legacies worth cherishing.
Please find the festive timetable below.I am hoping that this timetable will provide times to allow everyone to continue to train over the festive season.Note: Each session will be both the WOD, and Open Gym.WOD: Commences at the start of each time I.e. 6:30am & 4:30pm. OPEN GYM: You can come in anytime throughout the hour and half time slot. Come for 20minutes or the full time. This is a flexible session to encourage everyone to maintain consistent training over this time. Please note: There will be no PM sessions on the 27th December.
Clash on the Coast 2017
Clash on the Coast 2017- Information page 1 TEAM POSITION HAS OPENED UP!!! Please contact us at coastal.crossfit.qld@gmail.com if you would like to take this position. Coastal CrossFit Queensland is excited to announce we will be hosting our 9th annual “Clash on the Coast” competition on Sunday 29th October at Buddina State School on the Sunshine Coast. This year’s event is a mixed teams – consisting of 2 male + 2 females, with Scaled and Rx’d divisions. Teams will be capped at 70. As always, our aim is to provide a professional well organised, fun community event. Workouts (WODs): All teams will complete 4 WODs throughout the day in either Scaled or Rx’d divisions. Overview: It is assumed that athletes who are participating in Clash on the Coast are familiar with standards and range of motion for the commonly performed movements of CrossFit. Please take the time to look through this link https://www.youtube.com/playlist?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G which contains demonstrations for most of the movements you will encounter on the day. Reps not performed to these standards will not be counted. Workout 1: Duration: 12 min. Objective: Perform as many Overhead Squat as possible. Description: This workout has 4 stations (see below) where on the call of go, one athlete will start and the rest will flow through as the athlete in front of them finishes their reps. Once athlete 1 gets to the Barbell, they will begin to perform Overhead Squats. As each subsequent athlete progresses to the Barbell they will be able to take it in turns performing Overhead Squats adding to the team total. Each team will have a pre-loaded bar for male and female athletes and only one barbell may be used at any one time for overhead squats. There is no minimum or maximum number of reps per effort for this movement. There is no penalty for an athlete not making it to the overhead squat before the time cut off. Station Rx’d Scaled 1. 20m Handstand Walk (distance may be accumulated in multiple short efforts) 20 x 10m shuttle run (one foot must cross over the end line on each turn) 2. 30 x Dumbbell Snatch 22.5/15kg (must alternate arms on each rep) 30 x Dumbbell Snatch 15/10kg (must alternate arms on each rep) 3. 20 Toes to Bar (see standards video for reference) 20 Hanging Knee Raise (see standards video for reference) 4. Max reps Overhead Squat 60/40kg (bar is taken from the ground) Max reps Overhead Squat 40/25kg (bar is taken from the ground) Workout 2: Duration: 12 minutes. Objective: Accumulate as many Synchronised Burpees as possible. Description: This workout will start with two athletes assigned to the Burpees and two athletes assigned to the run. The pairs will rotate stations on the completion of each run. The athletes performing burpees must be in synchronisation with each other in that their chests touch the ground at the same time and they clap hands, in the air with an upright body position at the top. This can be performed with mixed or same sex pairs. Workout 3: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout has four stations (see below) where each athlete will start on a station and rotate on 1 minute cycles for 12 minutes. Station Rx’d Scaled 1. Max reps Thrusters 30/20kg (see standards video for reference) Max reps Thrusters 20/15kg (see standards video for reference) 2. Max reps Chest to Bar Pull-ups – strict or kipping. (see standards video for reference) Max reps Pull-ups – strict or kipping. (see standards video for reference) 3. 50 x Double-unders *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 50 x skip *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 4. Rest Rest There is no penalty for an athlete who cannon complete a movement. Workout 4: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout is broken up into 3-minute blocks. The male athletes will start on the sled and the female athletes will start on the Overhead Dumbbell Walking Lunge and will change to the opposite exercise every 3 minutes. This workout will be performed across the width of a field where each crossing of the field is considered one rep. Each team will be allocated one sled and one Dumbbell and the athletes can manage their change overs however they see fit. Each 3 minutes, the pairs will swap to the opposite exercise until 12 minutes is complete. Station Rx’d Scaled 1. Sled Drag 60/40kg Sled Drag 40/20kg 2. Overhead Walking Lunge 22.5/15kg(dumbbell is held is support by one hand) Overhead Walking Lunge 15/10kg(dumbbell is held is support by one hand) Registration: CURRENTLY CLOSED- 1 team position has opened up. Please contact us at coastal.crossfit.qld@gmail.com if interested. REGISTRATION FORM Please note payment needs to be made at time of registration via EFT or PayPal (details below). You will be able to amend your team and athlete details until registration cut-off. Please ensure you order the correct shirt size for your team members (this can’t be changed after the cut-off date). Payment: Cost for the team is $260. This includes an athlete shirt for all participants. Payment is to be made at the time of registration either by electronic funds transfer or PayPal. Please indicate your payment option on your Registration form. Electronic Funds Transfer: Bank: Suncorp Account Name: Coastal CrossFit Pty Ltd BSB: 484-799 Account Number: 015091578 Reference: Your Team Name or PayPal (using link below) Clash on the Coast 2017 Rego Communication: Please check back here (Clash on the Coast 2017 Information) for updates. FACEBOOK Please LIKE & SHARE our Clash on the Coast Facebook page Email us: coastal.crossfit.qld@gmail.com. We will send emails to your Team Captain with any relevant information. Sponsors: Our equipment supplier and title sponsor MAVERICK Strength & Conditioning Equipment *MAVERICK Equipment will be sold off at the end…