Five rounds for time of:
7 Bar Muscle-ups
21 Burpees (onto 20kg plate)
Photo: Jesse practicing Cleans under the watchful eye of Chris. Thanks to Mark B for the photo.
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….
Clash on the Coast 2017- Information page 1 TEAM POSITION HAS OPENED UP!!! Please contact us at email@example.com if you would like to take this position. Coastal CrossFit Queensland is excited to announce we will be hosting our 9th annual “Clash on the Coast” competition on Sunday 29th October at Buddina State School on the Sunshine Coast. This year’s event is a mixed teams – consisting of 2 male + 2 females, with Scaled and Rx’d divisions. Teams will be capped at 70. As always, our aim is to provide a professional well organised, fun community event. Workouts (WODs): All teams will complete 4 WODs throughout the day in either Scaled or Rx’d divisions. Overview: It is assumed that athletes who are participating in Clash on the Coast are familiar with standards and range of motion for the commonly performed movements of CrossFit. Please take the time to look through this link https://www.youtube.com/playlist?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G which contains demonstrations for most of the movements you will encounter on the day. Reps not performed to these standards will not be counted. Workout 1: Duration: 12 min. Objective: Perform as many Overhead Squat as possible. Description: This workout has 4 stations (see below) where on the call of go, one athlete will start and the rest will flow through as the athlete in front of them finishes their reps. Once athlete 1 gets to the Barbell, they will begin to perform Overhead Squats. As each subsequent athlete progresses to the Barbell they will be able to take it in turns performing Overhead Squats adding to the team total. Each team will have a pre-loaded bar for male and female athletes and only one barbell may be used at any one time for overhead squats. There is no minimum or maximum number of reps per effort for this movement. There is no penalty for an athlete not making it to the overhead squat before the time cut off. Station Rx’d Scaled 1. 20m Handstand Walk (distance may be accumulated in multiple short efforts) 20 x 10m shuttle run (one foot must cross over the end line on each turn) 2. 30 x Dumbbell Snatch 22.5/15kg (must alternate arms on each rep) 30 x Dumbbell Snatch 15/10kg (must alternate arms on each rep) 3. 20 Toes to Bar (see standards video for reference) 20 Hanging Knee Raise (see standards video for reference) 4. Max reps Overhead Squat 60/40kg (bar is taken from the ground) Max reps Overhead Squat 40/25kg (bar is taken from the ground) Workout 2: Duration: 12 minutes. Objective: Accumulate as many Synchronised Burpees as possible. Description: This workout will start with two athletes assigned to the Burpees and two athletes assigned to the run. The pairs will rotate stations on the completion of each run. The athletes performing burpees must be in synchronisation with each other in that their chests touch the ground at the same time and they clap hands, in the air with an upright body position at the top. This can be performed with mixed or same sex pairs. Workout 3: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout has four stations (see below) where each athlete will start on a station and rotate on 1 minute cycles for 12 minutes. Station Rx’d Scaled 1. Max reps Thrusters 30/20kg (see standards video for reference) Max reps Thrusters 20/15kg (see standards video for reference) 2. Max reps Chest to Bar Pull-ups – strict or kipping. (see standards video for reference) Max reps Pull-ups – strict or kipping. (see standards video for reference) 3. 50 x Double-unders *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 50 x skip *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 4. Rest Rest There is no penalty for an athlete who cannon complete a movement. Workout 4: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout is broken up into 3-minute blocks. The male athletes will start on the sled and the female athletes will start on the Overhead Dumbbell Walking Lunge and will change to the opposite exercise every 3 minutes. This workout will be performed across the width of a field where each crossing of the field is considered one rep. Each team will be allocated one sled and one Dumbbell and the athletes can manage their change overs however they see fit. Each 3 minutes, the pairs will swap to the opposite exercise until 12 minutes is complete. Station Rx’d Scaled 1. Sled Drag 60/40kg Sled Drag 40/20kg 2. Overhead Walking Lunge 22.5/15kg(dumbbell is held is support by one hand) Overhead Walking Lunge 15/10kg(dumbbell is held is support by one hand) Registration: CURRENTLY CLOSED- 1 team position has opened up. Please contact us at firstname.lastname@example.org if interested. REGISTRATION FORM Please note payment needs to be made at time of registration via EFT or PayPal (details below). You will be able to amend your team and athlete details until registration cut-off. Please ensure you order the correct shirt size for your team members (this can’t be changed after the cut-off date). Payment: Cost for the team is $260. This includes an athlete shirt for all participants. Payment is to be made at the time of registration either by electronic funds transfer or PayPal. Please indicate your payment option on your Registration form. Electronic Funds Transfer: Bank: Suncorp Account Name: Coastal CrossFit Pty Ltd BSB: 484-799 Account Number: 015091578 Reference: Your Team Name or PayPal (using link below) Clash on the Coast 2017 Rego Communication: Please check back here (Clash on the Coast 2017 Information) for updates. FACEBOOK Please LIKE & SHARE our Clash on the Coast Facebook page Email us: email@example.com. We will send emails to your Team Captain with any relevant information. Sponsors: Our equipment supplier and title sponsor MAVERICK Strength & Conditioning Equipment *MAVERICK Equipment will be sold off at the end…