A. Power Clean – 2 position
*Perform 1 rep from mid thigh, followed by 1 rep from the ground.
*Build in weight/practice technique as you go (20 min.).
*The attached video is in the opposite order but it gives you an idea.
Please do not attend if you display any COVID Symptoms – Cough, fever, sore throat, fatigue or shortness of breath. FOR SMOOTH RUNNING OF THE MORNING PLEASE READ ALL DETAILS BELOW: Come and join us!! This is a community event to get us together for a great morning of socializing and support for our community and also to spread awareness as to how close to home Breast Cancer is. This event is designed to provide community awareness of the prevalence of Breast Cancer and to honor and pay tribute to both our current and survivors of Breast Cancer within our Coastal CrossFit community (Sara, Nikki, Paula and Alexis). The funds raised will be given to Sara (our good friend and Coastal CrossFit member) who has recently been diagnosed with breast cancer to assist financially throughout this time. Details:Date: Sunday 1st November (LOCK IT IN!!) COVID REGISTRATION FORM – PLEASE FILL THIS IN ONLINE ASAPPlease note: Unless arranged earlier we ask no additional children to attend. Time: 8:00-10:00amWhat: Picnic breakfast in the Park (next to Mykies by the Bay)Cost: $20 Adults (Includes breakfast, and a raffle ticket). Kids $10 (no raffle ticket) . Please bring cash on the day. Additional raffle tickets can be purchased on theWhat to bring: A picnic blanket and wear something pink!! PLEASE SUPPORT LOCALS who SUPPORT US!!We have had many local business come on board to help support this event. No hesitation from these businesses and we can not thankyou enough.Thank you to Swains Family Meats – Warana for sharing the cost of sausages and bacon (and supplying a meat tray for the raffle).Choice Discount Variety Store- Kawana for sharing the cost of balloons. The First Fruit Shed (Warana Markets)- Fruit and vegetable boxBakers Delight Currimundi – donating bread and bread rolls for the day. RAFFLE:All attendees will receive a raffle ticket with tickets being drawn by Sara on the morning of the breakfast. Additional raffle tickets can be purchased $5 each. If you are not there Sara will pick a prize for you. THANKYOUWe are surrounded by wonderful community and this has never been more relevant to me – feeling the love!!! We have had numerous businesses contact us to show support for Sara. A huge thank you to the following business that have supported our community and contributed to our prize pool (and those to come). For businesses that wish to contribute please contact Marie- number below). Check back here for updates on Prizes- PRIZES:Prizes will be selected by the winner as they are drawn. All’ AnticaAll’ Antica $100 Gift voucher (Thanks Helen & Shane who contacted me to offer support). Best Pizza’s ever!!! Body Mechanics Myotheraphy– Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering – $50 Gift voucher + an awesome Jimmy’s truckers hat. Swain Family Meats Warana– 2 x Meat Tray (2 prizes) Gorilla Health – Prize TBA Deb McGrath (Coastal CrossFit Member) – NutriBullet 900series Coastal CrossFit – 4 weeks of training (current members) (Induction & 2 weeks of training for new members. LIFEAID Beverage Co. – 2 x cases of FITAID Zero (2 X prizes) @fittrendzaus @fitaidaus Project PARGO – Cup and Bottle pack Make up & perfume gift pack (Clinique, Napoleon – donated by Mel Jones (thank you Mel for your generous contribution). True Protein pack- WPC, shaker, water bottle, protein bars x 2, Sample Protein powders. Bottle of bubbles- donated by Nina and Brad. Bottle of Gin & Vodka- donated by Kelly and Ray. First Fruit Shed Warana– Fruit & Vegetable tray Mykies by the Bay– $25 Gift Voucher This event is open to Coastal CrossFit members and is extended to family and friends and friends of Sara. Please RSVP for catering and COVID restriction purposes. If attending please ensure you have completed the COVID ATTENDANCE REGISTER prior to the morning. Coastal Members RSVP via Coastal CrossFit Member Facebook or in the box. Friends/family RSVP to Marie Mob: 0432710684, email email@example.com Be sure to check back here for updates.
We are excited to announce our athlete of the month is Josh. Since our Covid zoom sessions where his consistency was amazing we have seen Josh come back with more focus towards improving his overall health and fitness. Josh has maintained an average of 100% attendance (5 days per week), focused on his nutrition (joining Mark’s group sessions) quality of movement, working his weaknesses and challenging himself. This past couple of months we have witnessed Josh’s leaps and bounds in achievements, including big sets of strict pull-ups, quality kipping pull-ups, Toes to bar (multiple linked), Snatch & OHS technique and much more, all while maintaining his incredible air bike ability. These results don’t happen by chance but are are a direct result of the integration of all his positive inputs. Amazing efforts Josh- Keep it up!!! Josh 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. I asked Josh a few questions – read below to get to know Josh a little better. Could you tell us a bit about yourself?I’m originally from Yeppoon in Central Queensland where grew up on a farm before moving to Brisbane to start university. On a whim (because I had no idea what I wanted to do for my life), I studied Veterinary Science for 5 years at Gatton, and then worked as a Small Animal Veterinarian for 4 years. While I loved my job (especially cuddling puppies and kittens!) I realised that I was missing something from my career, and after some spinal surgery I was inspired to make a change to study human medicine. I was lucky enough to get into Griffith Medicine, and started studying at the Sunshine Coast University Hospital 2 years ago. Thats when I made the wonderful decision to join Coastal Crossfit and the rest is history! What made you start CrossFit?I suffered a serious disc herniation a few years ago after a gym accident, and after months of physiotherapy I consulted a neurosurgeon. He is an avid crossfitter and a strong believer of using crossfit as a way to relearn movement patterns and prevent reoccurence of spinal injuries; treating the cause, not just the symptom. I really enjoyed my rehab sessions (they have a crossfit gym in side the hospital!) And have stuck with it ever since. What is your most memorable CrossFit moment/s? Its hard to pinpoint a specific Crossfit moment, but for me I really enjoyed the last Team Challenge day. In general I love team and partner workouts where you get to work together and struggle through the pain as a team!What does Coastal CrossFit mean to you and how has it impacted you?As someone felt intimidated and avoided normal gyms in the past, it means a lot to me to have somewhere where there are friendly faces and a supportive vibe. I’ve made lots of new friends, and a newfound confidence which will carry across all aspects of my life. As someone who spends hours upon hours with my head in the books, its important for my sanity that I get out and use my body. I’ve learned to be more proud of myself and my achievements, and that Spice Girls is by far the best music you can work out to (as the 5.30am crew will know). (I am not sure about the best music comment but we will go with it to make you happy 🙂 What is something that most people don’t know about you?In school I was a massive Band Geek, and played the trombone but you wouldn’t want to hear me play now!