WOD: Monday

WODs February 13, 2022

In 3 minutes:
24 Pull-ups 
24 Burpees (over the barbell)
Max thrusters 42.5/30kg
Rest 3 minutes 
In 3 minutes:
21 Pull-ups 
21 Burpees (over the barbell)
Max thrusters 42.5/30kg 
Rest 3 minutes
In 3 minutes:
18 Pull-ups 
18 Burpees (over the barbell)
Max thrusters 42.5/30kg
Rest 3 minutes 
In 3 minutes:
15 Pull-ups 
15 Burpees (over the barbell)
Max thrusters 42.5/30kg
Rest 3 minutes
In 3 minutes:
12 Pull-ups 
12 Burpees (over the barbell)
Max thrusters 42.5/30kg

*Complete the same format with 24-21-18-15-12 reps.

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!!

CrossFit KIDS

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 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).

Thanks From Chris!

I would like to say a huge thank you to everyone who showed me support for the National Weightlifting Championships last night – especially the crew that came down to Chandler and sat up until nearly midnight to watch me lift. I really didn’t expect to have anyone there to watch me and the effort that you guys put in is very much appreciated. Unfortunately I didn’t have the best night of lifting. The plan was to lift conservatively in the snatch with 80-84-86 and then come home strong and hopefully set a new PR in the Clean & Jerk. This plan quickly changed as I got my opening lift on 80kg and then missed my second and third on 84kg. This left me 5kg behind where I needed to be after the Snatch so my only option was to try to make it up in the Clean & Jerk. I opened up with a successful 107kg, I then went up to 111kg (a lift I had completed easily 2 weeks ago) but did a crappy clean and standing up from the catch took heaps out of me and I failed my jerk. From there I was faced with the dilemma of trying to go up to 113kg (which would have put me first in my group) or go for the 111kg again. I decided to go for the 111kg again and did the clean a bit better this time but still not well enough to be able to complete the jerk and finished with a total of 187kg (which is 10kg lighter than my last competition result of only 2 weeks ago). I am definitely disappointed that I could not put my best foot forward on the night but in the grand scheme of it all, I never expected to be lifting at this level so early into my lifting career. The bonus is that I learned some valuable lessons and I came away motivated that with a full year of weightlifting specific training under my belt that I should be able to come back next year and possibly put on a good show. A special thanks to Linzey Beister from the Gold Coast Weightlifting Club for helping me out in the warm-up area.

WOD: Monday

chris

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