*Please don’t forget that your 16.4 scores need to be logged by 10am Tuesday.
Five rounds for reps:
Bench Press
Pull-ups
*Rest as necessary between rounds.
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Burpees for Bravehearts- Sat 7am
Burpees for Bravehearts. Saturday 14th June from 7am we will be running Burpees for Bravehearts alongside our friend/CrossFitter and all round amazing human (Colin Noble) with the goal of raising $1000 for Bravehearts.A bit of background from Colin:Last year I was part of something much bigger than I imagined when I took part in the Bravehearts 777 Marathon.Running 7 marathons, in 7 states over 7 consecutive days. The physical aspect of the challenge, while daunting bore no significance on the immense sense of purpose running for a cause dedicated to the prevention and treatment of child sex abuse. My personal fundraising tally was in excess of $17k with a group total of $750k!!This year we want to hit $1million!!!When I started doing triathlons and then onto 777, I missed tapping into the CrossFit community. Here is a whole community so close to us who many will have been affected by child sex abuse and may not know all of the avenues of support available to them, their family or friends, through the amazing work Bravehearts do. Here’s where I had an idea… Burpees for Bravehearts!!Does exactly what it says on the tin!! We would love to have as many people on board in raising as much money as possible for such a great cause. Participation donations of $10 directly to Bravehearts on the day. If you can’t participate your donation would still be greatly appreciated. For Time:Must be with a partner, teams of 3 or 4 to symbolize we are not alone when having to deal with child sex abuse.RXD777 Burpees (Bravehearts 777 Marathon)Intermediate343 Burpees (7×7=49 x7=343)Scaled84 Burpees (77+7=84) Read below to get some statistics and additional inspiration to participate and donate. Some statistics:More than 1 in 4 Australians have experienced child sex abuse.Among Australian children who have been sexaully abused, for more than 78% it happened more than once.In up to 90% of child sex abuse cases, the offender is known to the child/family.In more than half of cases the onset of child sex abuse is from 0-8 years.Burpees can put you in a dark place, just as child sex abuse can.Burpees hurt, but not as much as child sex abuse. When you think you’re in a dark place doing burpees today, think of the unfortunate 1 in 4 who have experienced child sex abuse, then question if you are really in a dark place. Let’s do this together!!! Note: Bring your friends and family– the more the better!!!
🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
Athlete of the month
We are proud to announce the athlete of the month is KIM!! Since starting with us back in 2013 Kim has and continues to inspire me and everyone around her. One of her goals is “to get better with age” and she is definitely achieving that!!! Prior to Covid Kim’s role as founder of their charity “Shine On Kids” required regularly international travel, mostly to Japan. This meant it took extra dedication to maintain consistency in training. But she did and was one of our first members to join our 1000 CLUB (1000 attendances at Coastal CrossFit). Since Covid Kim has maintained 100% attendance (minimum of 5 days per week) via Zoom, outdoor training and now back in the box and she has certainly found an extra stride – achieving increased range and stability with overhead squats, multiple repetition strict pull-ups, increased weight on all movements and so much more. Her momentum is great and her positivity is contagious. Keep it up Kim!!! Kim is a huge part of Coastal CrossFit and one of the most inspirational women in my life. Kims family (Kim, Mark & Nata) are the most humble family ever which I absolutely love, but also I feel I need to scream at least some of their achievements from the roof tops. Read below to get to know Kim’s story – especially the link at the end to read about Mark & Kim’s foundation “Shine on Kids”. Kim 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. What made you start CrossFit? I first heard about Crossfit when we lived in Tokyo in 2011. A friend who was always up on the “latest thing” discovered CF and was raving about it. But when I heard about the snatches, kipping pull-ups, etc. and told her about my shoulder that likes to dislocate – she asked her trainer who came back with this:” Depending on how severe her shoulder injuries have been and what her goals are, perhaps group WOD classes are not the best option for her or at least in the beginning, and an individually prescribed program may be better if she has legitimate concerns.”I took this as rather negative at the time… and just figured it was something, like a dream of being a basketball star, that wasn’t the best way to focus my energy. I was already working with a personal trainer, but was never, ever pushed. In fact, when I mentioned CF to my trainer, he introduced me to burpees – which I started referring to as “barf-ees”. After being forced to do occasional sets of burpees as part of my sessions, I figured I probably dodged a bullet with that CF thing anyway! Hahahahaha! But honestly, I never stopped thinking about CF as this elusive goal – especially as my friend kept excelling and improving in her training.When our family moved to Australia in 2013 – I decided it was time to try again, especially because there were so many more options than there were in Tokyo. I looked at all of the local CF websites and read about all of the trainers. I liked that Chris and Marie were a husband/wife team and I liked their military background (= discipline I thought). I called, spoke with Chris, and was immediately impressed by his professionalism and positivity – even regarding my wonky shoulder. I organized an introductory session, convinced Mark to come along 😉 and the rest is history. What is your most memorable CrossFit moment/s? There was a workout where we were doing something like sets of 4 x 10m overhead walking lunges and a bunch of other miserable stuff. And I managed to do it, slowly, at a heavier weight than I had originally planned. After we finished, I was just overwhelmed and sat down and cried. I didn’t even go out to achieve anything, just put my head down and did the workout. And that’s where I think the real joy of CF is. There was also one short, sharp workout that was body weight lunges and T2K awhile back. I was the fastest person that day after Nathan. And finally, there is the iconic photo of Natalie hugging me in tears after one of the open workouts where I got a PB in a hang power clean. Well…that was pretty good too! What does Coastal CrossFit mean to you and how has it impacted you? Coastal CrossFit has changed my life. It’s that simple. I find myself constantly applying the basics of CrossFit to nearly everything in life. Good things come through focus and work. Life doesn’t come with a promise that it will be easy. Whether it’s a relationship or a job or a health concern, if you approach it like a long WOD: break it down, understand and evaluate the components, make a strategy, play to your strengths, use good form and work as hard as you can – and then support others as part of the process – isn’t this the way to succeed at most things in life? Though I swam when I was young, I never… NEVER… did any kind of team sport. I did everything in my power to get out of PE my entire school career (with great success, I might add!). I still suffer PTSD from being chosen last for dodgeball teams in elementary school. But, now FINALLY at 55, I am part of a team…and all I have to do to be accepted is work really hard with integrity. How good is that? Every single day I feel grateful for the Salibas and the Coastal CrossFit community. Thanks team! (Right back at you Kim!! xoxo) What is something that most people don’t know about you? Long, long ago and far away… I was a pretty successful voiceover artist in Japan. One of my more hilarious jobs was doing voices for the original Iron Chef TV show….