For time:
“Jackie”
1000m row
50 thrusters 20/15kg
30 pull ups
Rest 5 min
2000m bike
50 hang power cleans 20/15kg
30 Handstand push-ups
Photo: Mike & Mark- some pics just tell a story, no caption needed đ
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Lifestyle Millionaire
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 goalâbut 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 lifeâno 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 isnât just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences othersâfor 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 isnât just about the presentâitâs 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 accidentâevery 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 Millionairesâthe question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread Love & Hope this Christmas
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. đ 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 Letâs 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/
Hydration 101: Fuel Your Performance đ§
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Hereâs 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.
Spitting Sparks – Tess Napper
Spitting Sparks â [noun] (spitting spärks) 1. A CrossFit athlete who is on their way to becoming a Firebreather. Welcome to our next series of Athlete interviews. In this series we asked three Coastal CrossFit athletes who have made significant progress in a relatively short period of time to share some of their tips and tricks for success in CrossFit. We hope you enjoy this latest series and as usual please let us know whether you get something out of it either in person or by posting a comment. The second Athlete in this series is Tess Napper: Please provide a bit of background about yourself: I am 47 years old. I am a bookkeeper in our business. Before CrossFit, my week of training consisted of boxercise, personal training sessions and bootcamps. At one stage I fancied myself as a runner, so I dabbled in running…actually you wouldn’t call it running, more like a slow jog…shamefully, I could power walk quicker!! Outside of CrossFit, I love to spend time with Drew and Madi. In the summer we try to get a bit of water skiing in. I also enjoy time with the girls for coffee and the occasional breaky! How long have you been training at Coastal CrossFit? I joined Coastal CrossFit in February of 2012. How would you describe your fitness when you started? At that point I was fairly fit and could do somethings ok..push ups, burpees, a couple of body weight pull ups, squats, kettlebell swings and even a few double unders (thanks to the boys at boxing). But I had no idea about cleans, jerks, snatches, overhead squats, thrusters or the metcon WODs in CrossFit…And my attempt on the rower was let’s just say..very interesting!! What has changed the most about your fitness? During my time at Coastal, the quality of my movements has improved considerably and most of all, my overall strength has increased. My once 1-2 strict pull ups is now 8-10 and I can do weighted strict as well ( I think my best is 5 at 7kg). I have no problem doing a kettlebell swing at 20kg and usually use that instead of 16kg in a workout. Movements like burpees and push ups are still cruel in a work out but the movement does not bother me. Olympic lifting has been the most challenging but also the most rewarding. I had never done these lifting movements until CrossFit. At first it was very confronting, especially the snatch! Just taking it a little at a time, listening to instruction and just giving it a go has made a big difference. My best so far is 41kg, when I first started I could barely lift 20kg. My best clean is 57.5kg and clean and jerk 55kg…40kg was hit and miss when I first started in these movements and couldn’t imagine how long it was going to take to go heavier. Other movements like overhead squat and back squat have improved greatly, now with a 1RM of 90kg in the back squat! How often do you train on average?I try to do a minimum of 4 times per week…I prefer 5 to 6 sessions. I haven’t done double days but would like to work towards that at least twice a week. I have done the development sessions on a Saturday and really enjoyed it. I will continue to do that, it’s a great way to finish a good week of training. What are your goals for the future? My goals with CrossFit are to continue improving my lifting and refining lots of the other movements..kipping pull ups, handstand push ups, ring dips etc…  I would like to continue to be competitive in my age group and actually finish top 10 in Australia for the open and top 100 in the world would be very nice! What advice would you give to a new CrossFitter who wants to progress rapidly? To new crossfitters I would say listen to instruction and ask lots of questions if you are not sure. Try, try and try again, be prepared to fail but most of all don’t give up! There will be things that may come easier than others, so the things that don’t, keep practising. Most of all, don’t give away good form for the sake of being quicker, performing movements correctly from the start will make you better in the end. How would you describe your nutrition? In our house we are fairly regimented with food. We tend to stick along the paleo track with lots of good quality meat, eggs, lots of vegies and salad at most meals. Madi is a great cook, so she makes lots of great healthy treats without all the nasties. I enjoy finding different recipes and making great healthy meals with meat/chicken or seafood and vegies and salad. What are your favourite and least favourite workouts, movements etc? My favourite workouts are the ones that include movements I can do well… I also love when olympic lifting is included in a WOD..somehow that just puts a whole different spin on the workout…it always makes me nervous but I enjoy it! I do like being pushed beyond my comfort zone..that happens most days, for me it is such a buzz to be able to actually do this stuff and keep up…most of the time. I wouldn’t call it my least favourite but the snatch and I do have a love hate relationship…one day it will get better!! What keeps you coming back? I keep coming back to Coastal Crossfit because I enjoy being with the people that train there. I also love the fact Chris and Marie are so passionate about what they do….And how could you not fall in love with Chloe and Jesse!! Chrisâs Notes: I would like to take all of the credit for Tess’s (and Drew’s) abilities but they pretty much turned up to us as perfect blank canvases for success in CrossFit. I specifically wanted to include Tess in this series because it could be easy for others to…