A. 7-10 sets of:
Power Snatch + Hang Squat Snatch
*Maintain or increment in weight.
B. Back Squat (5-5-5) (Cycle 4, week 1)
*Calculate % below off 90% of 1RM + 15kg
65% x 5
75% x 5
85% x 5+
For those that failed on the 5-3-1- Reset your 1RM.
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What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
In my role as a CrossFit/Strength & Conditioning coach I frequently encounter athletes who see the need for either strength OR conditioning but rarely ones who realise the need for strength AND conditioning. I see strength and conditioning for athletes who are doing CrossFit to benefit their sport as being on a sliding scale where there is certainly room to bias to one end of the spectrum or the other, depending on the demands of the sport but never a need to totally exclude training at the opposite end of the spectrum. In my experience people who play sports typically categorize themselves or their sport as strength/power or endurance based. This is not necessarily incorrect but the problem is that as soon as the athlete has categorised themselves, it can be hard to get them to see the value of training outside of the realm of the perceived physical demands of their sport. This is especially evident in athletes who have categorised their sport as endurance based. Very few people will argue the value of good cardiovascular function regardless of their specialization but there is a deep seeded perception within the general public and the endurance sport community that even the smallest amount of strength training is going to make them look like a pro bodybuilder and that strength training will make them slow and or bulky. There are many reasons that ALL athletes would and should strength train for success in their sport and none of them have anything to do with aesthetics. The main reasons (or excuses) that I have encountered from athletes who pursue endurance sports for avoiding strength training seem to revolve around a lack of understanding of the need and value of being strong, not wanting to disagree with or go against the culture of training within their sport, fear of the movements, outcomes or injury, and a poor understanding of the full spectrum of the physical demands of the their sport. Foundations: Before we get too far into this story let’s lay out some foundations – I am sure that most people will agree that strength is the foundation of power and power is the foundation of work and doing lots of work takes endurance. If your goal is to perform well at your sport then you are going to need to perform work. This being the case, we don’t have to take too many steps back in training hierarchy before we find ourselves at strength training. Create a buffer: The training you do to prepare you for your chosen sport should mimic the movements of the sport and your strength training should exceed its maximal strength demands. Start by examining the basic functions that the sport requires of you and look for parallels in training – if the movement patterns of your sport resemble pulling, pushing, squatting, jumping, twisting etc. Then exercises that mimic these actions would be a good place to start in the gym. Next, think about the maximum effort of strength required at any one point in your event and decide whether the training you are doing exceeds that effort. It is important that your strength training exceeds the maximum strength based effort of your sport so that when you are competing you are working sub maximally. This will create a buffer zone and limit the toll on the cardio vascular system. Let’s use a motocross rider as an example. These guys and girls often have a heavy bias towards mono-structural cardiovascular training but if we look at the demands of the sport, there is a huge strength component in that that they spend much of the time during a race (30-40 minutes) in a partial squat, in addition to soaking up the forces of jumps and whoops. Their core is working hard to transfer the power of their legs into cornering their bikes and their upper body is being hammered by pulling and pushing the handlebars. I am certainly not disputing the obvious endurance factor required to ride a motorbike at high speed across a track for 30-40 minutes, but I am definitely willing to argue that having an excessively elevated heart and respiration rate during the event is rarely caused purely by a lack of cardio vascular conditioning. Furthermore, I am even more willing to argue that training purely in the realm of endurance is not the best way to prepare for a sport that has demands that span a much greater spectrum of physical ability. Strength training is not just about strength: Strength training strengthens connective tissue. A person who follows a well-planned strength program will develop more robust joints and therefor is less likely to be injured in an expected (contact sports) or unexpected (all sports) contact situation. I haven’t met many cyclists who consider the role of strength training in injury prevention when they inevitably fall of their bikes. Strength does not equal mass: There are many examples of athletes who need to be strong and powerful yet may have to stay within a weight range. Gymnasts, boxers, dancers and martial artists are but a few of the types of athletes who can benefit from being strong and powerful yet may not have a need or want for extra body mass. Probably the best example of this would be weightlifting (Olympic style). When you mention weightlifting to most people their first thought is of huge men lifting hundreds of kilos, and if fact there are many people who are unaware that there are even weight categories below that of super heavyweight or that women also compete in the sport. To illustrate my point, the average adult male bodyweight in the US is about 84kg and the current world record for the Clean and Jerk in the lightest female weight category (under 48kg) is 121kg! To put that into perspective, for this lady to clean & jerk 121kg we can also assume that she can deadlift and squat significantly more than this, yet she weighs a…
