10-1 reps for time of:
Front Squat 70/45kg
*Perform 10/7 Push-ups + 180m Run after each round.
10-1 reps for time of:
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….
Welcome back to Athlete Spotlight. This edition we will get to know Chris Gardner (Chris G). Chris has trained at Coastal since June 2015. He is often seen at the 5:30pm session however has recently been mixing it up. His sense of humor always brings a laugh or two and not always with him ;D Chris always brings a positive vibe to a class, and remains positive even when things might not always go his way. Last year Chris had a pretty significant knee injury requiring surgery. Upon his return Chris was exceptionally responsive to coaching and guidance from Chris and I. He took the time to concentrate on the quality of his movement, whereas prior to injury Chris was capable but it was the finer details of movement in my opinion that was letting him down. His turn around through this time was dramatic and saw him come back fitter, faster and stronger and he is still continuing to move forward. Along side this Chris has also focused on nutrition and is continuously aiming to improve in all aspects of health and fitness. It has been great seeing him hit new PBs recently and we look forward to seeing your continued progression. Can you give us a bit of background about yourself, where you grew up, profession, previous training, hobbies, etc. Firstly, it’s a privilege just to be called an athlete. I turned 40 this year, I was born in Luton, not too far from where Renee is in the UK but I grew up in a village called Mousehole (pronounced Mowzel) near the most south-westerly tip of England. Worth a look if you are ever in the area. We had limited choices for sport in that part of the world as infrastructure was sparse compared to the big smoke, but we did have rowing and we did have rugby, I was fairly accomplished at both for most of my teenage years. At the end of my college year I still hadn’t decided on a career path and fell into a job as a careworker with children with emotional and behavioural problems, a challenging roll at that age but one of the most rewarding jobs an 18 year old could have, and one that shaped the career direction I was to take. At 21 I decided to go to university, an opportunity to complete a degree for a vocational career choice. My mum always said that she imagined I would end up in a uniform, little did she know that I would follow her into the world of nursing. A choice that set me on a path of 18 years in public health delivery. Surgical, emergency and ultimately an intensive care clinical nurse specialist among other roles. Now I am working as a project manager in healthcare. My contract is up at the end of the year, so if anyone knows of a vacancy???? In amongst that story is that of my family, married at 25 kids from 5 years after and a trip to Australia in between. I’ve been on the Sunshine Coast almost as long as I have been coming to Coastal. You have trained with us for over 3 years, can you tell us how you heard about CrossFit and what made you start and has kept you with us at Coastal CrossFit? I can’t remember the exact search terms I entered into Google that day but prior to crossfit I remember enjoying group exercise classes, my favourite was ZU, and I was also more engaged during personal training sessions. I just could not get on with training on my own, I struggled then as I do now to keep myself accountable during workouts. Whatever I put in the search box that day crossfit was the result, I trawled through the different websites for the crossfit gyms but I kept coming back to Coastal. I needed to change, I needed something I could commit to. I was fed up paying gym fees and not using it. There was something I was drawn to. I made the call and spoke to Chris, no looking back from there. I remember something Chris said on the first day at crossfit, ‘leave your ego at the door, there’s always gonna be women that are lifting more than you’. The reason I keep coming back, I love the competition, the camaraderie, the support, the expert advice, the variety and most of all the people. Not too long ago you suffered an injury which put you out of action for a little while. Many people would use this to stop training, however you used this as a catalyst to change your mindset in regards to movement. Could you tell us what happened, your mindset change and how your attitude has resulted in greater improvements in your athletic development? What I didn’t mention above was that for most of the time between playing sports as a teenager and getting involved in CrossFit was that I had a poor lifestyle, bad diet, smoking etc etc and only intermittent training. When I injured my knee playing touch football my lifestyle was improving. I would’ve been mad to give that all up and revert to bad habits. I tried to get back to the gym as soon as possible, I put my trust in the trainers and dialled the weight right back, worked on technique and when I was back at 95 % function started to see some significant gains. The injury in some part was a very positive experience, it really was difficult during the initial recovery/convalescence, I was desperate to get to the box as soon as possible, I would not want to go through it again but I definitely appreciate the experience. What is your favourite movie? Difficult question for me, I love movies. Would happily talk about movies all day. Favourite band/music? CrossFit Jam or pump up song if you have one? I listen to so much music, from a mis-spent youth I…