The WOD's

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 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:

Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy.

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

    • Maintaining a strong, functional, and energetic body.
    • Preventing disease through exercise, adequate sleep, and regular medical check-ups.
    • Prioritizing fitness and the ability to perform daily tasks with ease.

    2. Mental & Emotional Health

    • Building resilience and emotional stability.
    • Managing stress, anxiety, and mental health challenges through mindfulness, therapy, or self-care practices.
    • Fostering a positive outlook and emotional intelligence.

    3. Relationship & Social Connection

    • Cultivating meaningful connections with family, friends, and community.
    • Building support networks and nurturing strong bonds.
    • Engaging in social activities that promote belonging and purpose.

    4. Financial Stability & Freedom

    • Ensuring security through prudent financial planning and management.
    • Creating opportunities for growth and experiences.
    • Reducing financial stress to focus on other life areas.

    5. Purpose & Self-Improvement

    • Finding and pursuing a meaningful purpose or passion.
    • Actively learning, setting goals, and striving to grow in all aspects of life.
    • Contributing to others and making a positive impact in the world.

    6. Quality Nutrition

    • Providing the body with high-quality, nutrient-dense food to thrive.
    • Establishing sustainable eating habits that support energy and vitality.
    • Understanding the link between diet and mental as well as physical well-being.

    7. Balance & Leisure

    • Allowing time for relaxation, hobbies, and enjoyment.
    • Striking a healthy balance between work, personal time, and relationships.
    • Practicing mindfulness and gratitude to enhance the appreciation of life.

    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 Horizon
    Success 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 Action
    Identify 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.

    WOD: Wednesday

    Partner workout
    Pyramid Pull & Run
    2-4-6-8-10-8-6-4-2 Pull
    Run 180m

    P1: Completes pull movement
    P2: Completes Run
    Then swap
    *Pull can be any style- Challenging but repeatable.
    Ie. Muscle-ups, Chest to bar pull-ups, Pull-ups, etc.

    Photo: As beautiful as her Mumma (Amie) we are so happy to have Athalia back with us.

    WOD: Tuesday

    A. Power Snatch (12 minutes)
    Work technique then build towards a heavy single.

    B. OPEN 24.1
    For time:
    21 Dumbbell Snatch (Arm 1)
    21 Lateral Burpees over Dumbbell
    21 Dumbbell Snatch (Arm 2)
    21 Lateral Burpees over Dumbbell
    15 Dumbbell Snatch (Arm 1)
    15 Lateral Burpees over Dumbbell
    15 Dumbbell Snatch (Arm 2)
    15 Lateral Burpees over Dumbbell
    9 Dumbbell Snatch (Arm 1)
    9 Lateral Burpees over Dumbbell
    9 Dumbbell Snatch (Arm 2)
    9 Lateral Burpees over Dumbbell

    Time cap: 15 minutes

    RXD (Age 16-54) 22.5/15kg
    Scaled (Age 16-54) 15/10kg
    Masters 55+ 15/10kg
    Scaled Masters 55+ 10/5kg

    Check previous results here or here
    Standards

    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. 💛

    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 #SpreadHope
    https://www.ifys.com.au/donations/ifys-christmas-appeal/

    WOD: Monday

    A. Five Supersets:
    Bench Press 8-10 reps
    Pendlay Row 10-12 reps
    *Rest as necessary between rounds.
    *Maintain weight across sets
    Compare to last time here
    *Note: If you were able to hold 10/12 reps on all sets last time, increase weight.

    Optional:
    3 Rounds:
    Max Push-ups
    Max Ring Rows (Feet elevated)
    *Rest between efforts.

    WOD: Saturday

    Join Luke at 7am & 8am. 7am is currently filled however spaces are available for 8am

    Thank you to CrossFit The Stables (Fittest 3) for the following WOD.
    In Teams of 3:
    Lions Den – Part A
    In a 15 minute window

    Part A. Max Distance Row (Meters)

    Part B. Max Reps Clean & Jerks in the following sequence.
    50 reps @ Weight 1
    40 reps @ Weight 2
    30 reps @ Weight 3
    20 reps @ Weight 4
    Max reps @ Weight 5

    *Every 3 minutes = 100m Run (any 2 athletes)
    Part A & B will run simultaneously.

    WEIGHTS
    RXD 60/45kg – 70/50kg – 80/55kg – 90/60kg – 100/65kg
    Intermediate 50/35kg – 60/40kg – 70/45kg – 80/50kg – 85/55kg
    Scaled 40/25kg – 50/30kg – 60/35kg – 70/40kg – 75/42.5kg

    Photo: We are grateful to be surrounded by the best humans around. Luke B- thank you for everything you do for our community ❤️🙏

    WOD: Friday

    A. Muscle-ups technique

    B. EMOM x 5 rounds (24 minutes)
    Min 1: ‘X’ Wall walks *
    Min 2: ‘X’ Strict Gymnastic Pull
    Min 3: Max calories any machine
    2 Minutes rest

    *Advanced athletes complete sequence as 1 Wall walk + 1 strict handstand push-up (repeat for ‘X’ reps)

    Photo: Discipline: Consistently doing what you don’t want to do, but knowing it’s what you need to do.

    WOD: Thursday

    A. Back Squats 10-10-10
    Check previous results here

    B. AMRAP in 10 minutes:
    10 Alternating single leg squats
    10/7 Push-ups
    15 Strict Sit-ups



    WOD: Wednesday

    A. Turkish Get-ups
    3-3-3-3-3-3-3
    Increase/hold load.

    B. Choose one of the following:
    Run 3.2km
    Run 2km,
    3 x 860m Run (each for time, on a 6 minute cycle)
    Compare to last time here

    * I encourage everyone to prioritize our running sessions. Those that have been attending these sessions are seeing their efforts pay off.

    Photo: So proud of Caitlin completing her 1st CrossFit competition. Just the 1st of many.

    WOD: Tuesday

    A. EMOM x 7 minutes:
    Toes to bar technique/progressions (3-5 reps)

    B. Every 4 minutes for 5 rounds:
    For time:
    7 Thrusters 50/35kg
    7 Toes to bar
    10 Burpees
    50 Double-unders
    - Rest the remainder of each round

    *Aim for unbroken thrusters & toes to bar.

    Photo: Three Stooges - Eldo, JD & Timmy. What a team!! Great spending the day with you all. Xo