A. EMOM x 10 minutes:
Power Clean + Hang Squat Clean *
* Repetitions to be combined
* Climb in weight every 2 rounds
B. Advance as far as possible in 4-3-2-1 minutes:
Power Clean 70/45kg
Hand stand push-up
(Repetitions 1-2-3-4...)
* Rest 2 minutes between efforts
Photo: Shane at the Fittest 3 comp. Courtesy of Andy Holt.
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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!!
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 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).
It’s been great to see a a bunch of people who are working towards or working to improve their muscle-up in the gym at the moment. Here are some tips to fast-forward that process (be sure to check out the video tutorial at the end): Disclaimer: If you’re reading this and don’t train at Coastal, you should know that we teach our athletes to do their first muscle-ups with minimal kip and a false grip before we progress to other forms of the movement – this information will be assumed for the rest of the article. Strength: As a minimum, I would like to see my athletes have 5 really good strict pull-ups and dips as prerequisite strength for the muscle-up. These are not hard and fast numbers, I’ll take more if you’ve got them and I have seen plenty of people get a muscle-up with less than this but the point is, the stronger you are the more repeatable those reps will be regardless of what level of cardiovascular fatigue you’re carrying. All too often we see athletes who muscle-ups only exist because of huge amounts of momentum who are suddenly stopped in their tracks when their in the middle of a gasser of a workout. There are plenty of ways of gaining the strength for more/better pull-ups and dips that include but are not limited to – pull-ups and dips (of course), weighted pull-ups, weighted dips, push-ups, ring rows, close grip bench, bent over rows, pendlay rows etc. If you’ve already got a muscle-up and don’t have 5/5 pull-up/dips then you’ll always benefit from going back to the drawing board and building those numbers up (even if you only ever plan to kip). Skill: It’s important to realise that you can be practicing the skill component of the muscle-up concurrent to gaining the prerequisite strength. The beauty of this approach is that rather than getting strong and then having to work the skill separately, you’ll find that you’re pretty much ready to go as soon as the strength is there. Start by learning to hang in false grip. If you’ve never tried this before it’s normal to find it uncomfortable and over time you’ll find little tweaks that make it less painful. It’s a good idea to tape up (kinesio tape works well) so that you’re practice is not limited to what the soft skin on your wrists can handle. One of the first goals is to be able to hang (a slight bend at the elbow is OK) for 3 x 10 sec. Once you’ve achieved this, start working towards pull-ups in false grip where you achieve a full turn out (full extension of the elbows and shoulders) at the bottom. You’ll probably find it difficult to stay in false grip as you turn out but stick with it – everybody that ever tried this has had the same problem. A good way to get your head around the transition is to work them in reverse. Set up your rings at a height were you can jump through the transition and press out to support (top of dip), from there lower very slowly into the bottom of the dip and let your elbows come around while you regain false grip. The goal is to be able to move through the movement with total control with no interference by gravity (this will take some practice). You can also work transitions in the normal direction by setting up the rings low enough to gain some assistance by the legs. Start below the rings in false grip and then practice shooting your shoulders through the window created by the straps of the rings. Only use as much legs as necessary to get through the transition (don’t jump through it) and then sit in the bottom of the dip for a second or two. Putting it together: How much of each thing should I practice and in what order? Pretty much the simplest way of defining some sort of order or priority is to work the things you find the hardest most often. It’s likely that these things will be the biggest hindrance to your muscle-up. Keep mixing things up and be patient, as the longer you spend getting the muscle-up the more repeatable that rep will be when you finally nail it. Why no kipping at the start? There’s always lots of debate on these types of topics but my personal opinion is that I’m more interested in an athlete having the ability to do a SAFE muscle-up even when highly fatigued than boosting their ego with one really ugly, unsafe and unrepeatable rep (if you’ve ever seen someone fall through the rings and nearly separate a shoulder you’ll know what I mean). Don’t get me wrong, our athletes are not gymnasts and there is certainly some hip involved in these reps but it’s a long way short of simply building up a huge amount of momentum and letting luck be in charge of the rest. The key is to enjoy the journey and do it right because guess what? As soon as you get your first muscle-up you’re going to want 2, then 3 and the person who ticked all the right boxes on the way to their first rep is way more likely to get those multiple reps sooner than the athlete who wanted a short cut. If you would like any more information on how to get/improve your muscle-up or anything on CrossFit for that matter – don’t hesitate to contact us at info@coastalcrossfit.com.au.
