WOD: Saturday

WODs April 11, 2020

Warm-up:

2 cycles of:
Scorpion stretch X 3 per side
5 X 10m shuttle runs
Iron cross X 3 per side
5 X 10m shuttle runs

Then,
2-3 rounds of:
2 complex- Push-up + Sit & Reach + Squat
High knees 10m
Boots to glutes 10m

*Work up specifically for your movement for the workout.

Workout:
EMOM X 20 mins:
Min 1. Run + Squats
Min 2. Run + Toes to Bar/ Toes to kettlebell
Min 3. Run + Push-up/Handstand push-up
Min 4. Rest
*Record total repetitions for each movement and grand tally of overall repetitions.

chris

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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).

Nutrition Challenge

As of Tuesday the 29th of April we will be holding a nutritional challenge that will run right through to the end of May. There are two components to the nutrition challenge: The first is a presentation on nutrition which will be held at 6.00pm on Tuesday the 29th of April and is free to attend for all Coastal CrossFit members and their families. At this presentation we will detail everything you need to know to succeed with your goals whether they be to lose, gain or maintain weight or to shave time off those workouts and put kilo’s on those lifts. You will also be presented with a handout that summarises this information and includes tips and tricks to help keep you on the right track. The second and most important component is ongoing support which will consist of a large variety family and budget friendly meal plans to suit a wide variety of tastes and at least one personal consultation with either Chris or Marie per week for the remainder of the challenge. During these consultations we will analyse your food diary and answer any questions you may have at that point in time. It is an expectation of the challenge that you will see us at least once per week for the duration of the challenge whether you feel you need it or not, however you may consult with us more often if you need extra help. It has been our experience that the people who consolidate the information presented in our nutrition seminars through ongoing consultation, get outstanding results. If you choose to be part of the second component of the challenge there is a once off cost of $40.00 per person. It is important to realise that this is not a competition and your results should be seen as an achievement for you and you alone. It is our hope that by offering this challenge that we can create a positive environment for nutritional success, where by sharing your journey with others you can bounce ideas off each other and help to keep the collective vibe moving in the right direction for the duration of the challenge and beyond. We are taking sign ups as of now, so if you would like to be part of the challenge in whatever capacity or would like further information, please see Marie or Chris.