A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.
B. Using last weeks wall ball ladder as a guide – in 10 minutes descend from the highest point possible in 5 rep increments. For example, 40-35-30-25-20-15-10-5. To get an Rx’d you must complete your sets unbroken and make is through to the end of the set of 5 within the time limit.
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COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: TBA SIGN UP HERE – $35 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! REGISTRATION/DRAFT MORNING TEAM ALLOCATION-The Ultimate Team- Bernie & Gretchel (Colour Red)Chloe, Cal, Jesse, Nicole, Caitlin, Paula, Brad, Billie, Sas, Henning (TT4) Team Twenty Four – Lou & Deb (Colour Blue)Chris, Luke O, Marie, Sally, Libby, Andrew, Robbie, Danielle, Jo, Anna, Leiah, Bodo, Lexi, Sam B Snatches & Dumbbells – Lydia & Amie (Colour Pink)Luke B, Ash, Tilly, Dani A, Kirthi, Mark F, Greg, Penny, Sammy Flex Appeal – Adrian & Lloyd (Colour Orange)Dob, Taz, Nata, Lizzie, Chan, G-Dwag (aka Grant), Michael, Kim, Faiz, Luka, Karla Date – Saturday 7am – 24Feb Registration will happen between now and February 29th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 24.1: Saturday 2th March & Monday 4th March (all sessions)WOD 24.2: Saturday 9th March & Monday 11th March (all sessions)WOD 24.3: Final WOD- FRIDAY NIGHT IN LIGHTS 15th March (PM Sessions) & Saturday 16th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
We are proud to announce the athlete of the month is KELLY!!! It is amazing to think about what this women has achieved in the past year and a half. When Kel started with us, training was a fairly new concept to her. We saw it as our goal to get her to understand the benefits of regular training and most importantly feeling the benefits of improving health and functionality. Kelly is a huge success story for us and it is situations like hers that give us passion to assist individual in their health and fitness journey. By no means has it been an easy road for Kelly. When starting with us Kelly’s fitness and functionality was lacking- walk/runs took it out of her and she needed assistance to complete a restricted range of motion squat. Celebrating the small achievements along the way is important and keeps motivation going. Through COVID technology restrictions meant Kelly wasn’t able to join our Zoom sessions. You could understand if this resulted in a lack of motivation, however Kelly continue to train (often on her own) and send through her results keeping her on track. Take the time to look back and see how far you have come.Through hardwork, consistency in training and focus on nutrition and becoming a better version of herself Kelly has made huge accomplishments this past while. Some of these include: Run 3.2km, Front Squat with barbell, Body weight lunges, 32.5kg Clean. THESE ARE LIFE CHANGES!!!Increasing functionality – The change in the quality of daily life and longevity is chalk and cheese and it will only get better.As always, we educate to treat training as a part of your lifestyle (not an optional extra) consistency is key. Kelly we could not be prouder of how you have embraced CrossFit and the long term benefits you are going to continue to see. Keep doing exactly what you are doing – the rewards are endless. Kelly will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a B-Fresh voucher and a chosen True product thanks to Maverick Strength and Conditioning Equipment. We asked Kelly a few questions read below to get to know Kelly story. What made you start CrossFit?Heather is the reason I started CrossFit. She had been telling me how I should come check it out and that I would love Marie. Initialy I felt too intimidated, so I made up excuses not to go. In the end, Heather had pretty much challenged me. So, I went. 18 months later I have not looked back.What are your favourite CrossFit moments?I really enjoy when we are collectively laying on the floor, after a really brutal workout, gasping for breath. I love that sense of achievement and not being alone in that moment.What are your other passions in life and how does CrossFit help (if it does)?My family is my passion! Going to CrossFit on a regular basis help’s me to regulate myself. It gives me the ability to cope with the challenge’s life sometimes throws my way. I have been told ” I am more manageable when I go to CrossFit”. What does Coastal CrossFit mean to you and how has it impacted you?Coastal CrossFit is my therapy! It is literally my antidepressant. It helps improve my mental well being and my ability to cope. I feel Marie, Chris and Mark offer a holistic approach to fitness and well being. I love that its more than just working out. It is about the whole picture. The sense of community keeps me coming back, the support and encouragement is a powerful motivator. What is your most memorable achievement?My progress with my squat! Achieving a 10kg goblet squat then moving onto the tech bar for the front squat. It has been really hard work for me. What is something that most people don’t know about you?I have a fiery temper and a mouth like a sailor. (We haven’t seen this yet, even through the hardest of WODs).
