A. Three position Snatch (high hang, mid thigh, ground)
*Max out each position as per the order above before progressing.
B. Mobility Circuit
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IN-BOX OPEN 2024
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!!!
Get A New Doctor If…..
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.