For time:
Run 860m
50 Wall Ball 9/6kg
Run 560m
30 Box Jump Overs 24″/20″
Run 560m
50 Wall Ball 9/6kg
Run 860m
Photo: After a great battle Jesse finished in the 5th place overall. What an experience!! He had a great time and made lots of new friends from all over the world.
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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.
I recently received a phone call from a good friend of mine to ask me some advice on behalf of his partner as to whether she should continue with her CrossFit training. She has been doing CrossFit for around 12 months and has has had Patella Tendinopathy for the last few months and decided to go to her Doctor for some advice. He “diagnosed” her as being hyper-mobile and told her that she should stop doing CrossFit. Before we go on, let’s expand on what “not doing CrossFit” means. On top of the obvious no squatting (which is what I assume he was trying to eliminate), her Doctor is telling her not to row, run, box jump, pull-up, push-up, sit-up, clean, jerk, snatch, skip, you get the idea. He is also assuming that her gym will not modify, scale or substitute her workouts. So for a Doctor to wipe out all of these exercises and their benefits in one fell swoop for a patient that presented with an issue that is reasonably isolated and easily mitigated is nothing short of shocking. During her visit to the Doctor, no questions were asked with regard to how much she was squatting and for how many reps and sets, he did not witness her technique, he has no knowledge of how she is coached and fault corrected or the volume of training that she undertakes currently and prior to starting CrossFit. He asked no questions with regard to her quality of nutrition and if she had tried any self remedies like myofascial release, massage, stretching etc. He also has no knowledge of whether she warms up and cools down appropriately when squatting or otherwise. So, for this Doctor to simply assume that her Tendinopathy was caused solely by CrossFit and that the only solution to fix it is to stop CrossFit altogether is a huge F#cking leap in my opinion. There are thousands of details that could contribute to her Tendinopathy and even if it does relate to hyper mobility the fact that the Doctors first port of call was to stop all CrossFit blows my mind. The problem with this situation is that most people who undertake exercise for general well-being don’t have enough knowledge of anatomy and physiology or exercise science to know whether they are receiving sound advice, which forces them to take the Doctors word as gospel. This might blow your mind but Doctors don’t know everything about everything. Just like there are bad mechanics and accountants, there are also bad Doctors. Don’t get me wrong, on the whole Doctors provide the community with a service that literally saves lives and most of them are to be commended for undertaking a profession that has such a profound positive, however to assume that every Doctor is created equal is as ignorant as to assume that ceasing CrossFit is the only solution to fixing Patella Tendinopathy. So what should I do if I have a an injury that I think relates to my training? Start with the most obvious solutions. If I have a head ache I’d start by having a big drink of water rather than immediately assume that I have a brain tumor. In the case my friends partner, I advised her over the Christmas break to foam roll her quads and ITB’s frequently. If I was a betting person I doubt that she has done that enough, or even at all. All too often people are looking for the dramatic fix when a lot of the time the simple stuff is the best place to start and works really well. If the most obvious solution doesn’t work (assuming you actually did it), then step it up a notch. If you don’t have the knowledge to know what that next step is, ask someone with suitable qualifications and experience for their advice but never lose sight of the fact that these people are there to provide you with a service that is acceptable to you. You set the terms. If their service does not provide you with an outcome within a relative time frame, then you should look elsewhere.
