We hope you all had a wonderful Christmas with friends and family. Reminder we have a reduced timetable this week. Open gym and WOD options available. 7:30-8:30am with Mark.
Suggested WODs: Pick one or more of the following.
Front Squats 7 x 3reps (1 pause +2 reps) * *2 second pause on first repetition + 2 normal pace)
Gymnastic EMOM x 14 minutes: Min 1. 'X' Gymnastic pull Min 2. 'X' Gymnastic push *Pick a pull/push movement and repetitions. Maintain across 7 rounds. *Think foundations and be mindful of total volume.
Conditioning 5 X 400m row (1:1) * *Alternate with a partner *Aim to maintain no more than a 10second spread across all efforts.
Clean or Snatch (Power or Squat) 0-4 minutes: 1 rep every 20sec (maintain light weight across) Rest 1 minute 5-9 minutes: 1 rep every 30sec (maintain moderate weight across) Rest 1 minute 10-20 minutes (EMOM) 1 rep every 60 seconds (Increment as movement allows)
Photo: Cal during "12 Days of Christmas". Many thanks to Grant Williams for making an extra trip to the box as our photographer.
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!STARTS 24th FEB, Every Friday & Saturday night for 3 WEEKS. SIGN UP HERE – $15 Participation 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” Once again, we are going to make this our own (thanks to some inspiration from CrossFit Catalyst). 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. COASTAL IN-BOX OPEN (Concept stolen from Catalyst athletic). Last year we had over 80 members participate – 4 teams lead by some amazing captains and surrounded by awesome community. HOW DOES IT WORK?We’ll divide you up into four teams, each with a Team Captain and an awesome team name of your choice.Your can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events.Three weeks of intense Open workouts, fun, laughter, banter and end of Open event. THE DRAFTA draft will happen between now and February 4th. On Draft night (TBA) we will get together to watch your name be pulled from a hat (PRE-REGISTER above). Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We have chosen a FUN bunch to Captain you. 1st Round Robbie (Robbie Morton that is), Co-Captain (Penny)Magic Mike Greeff, Co-Captain (Barb)Sensational Sam, Co-Captain (Luke B)Nata the fabulous, Co-Captain (TBA)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. REGISTRATIONThis year we will run a weekly and running scoreboard in house. SIGN UP to the COASTAL IN-BOX OPEN You can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. The goal of the 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. Points will be awarded throughout the weeks based upon the following:INITIAL RECUITMENT: +1 Points – Per person recruited for the initial draft (by Friday 4th February). Must enter the team Captain or Co-Captain that recruited on registration form. ATTENDANCE:+1 Points – Every member of a team that completes an Open workout at Coastal CrossFit each week earns one point, regardless of ability. Maximum one point per athlete per workout. This goes for RXD and Scaled competitors. TOP 3 ATHLETES:+1 Point – Every male AND female member who places among the Top 3 at Coastal for each workout (RXD only) gets an extra point for their team. TOP MASTERS ATHLETES: +1 Point – Masters Athletes (45 +): male AND female member who places among the Top 3 at Coastal for each workout (RXD only) gets an extra point for their team. TEAM SPIRIT:+ 5 Point (team) – Spirit: The team with the most noise, pride and PRESENSE each week will receive 5 bonus points. This includes spectators- bring your pom poms. MOST INSPIRATIONAL:+5 points (Individual) – This will be awarded based upon the athlete who provides the most inspirational achievement. This is not based upon athletic ability. BEST DRESSED TEAM: + 5 PointsBEST DRESSED INDIVIDUAL: +5 Points ADDITIONAL POINTS TBA ONE OFF POINTS:TEAM CHANT/SONG/DANCE: + 5 points for each team that participates.BEST SONG/CHANT/DANCE: +BONUS 5 Points for the best song/chant, etc. Get your A GAME ON!!! Work with your TEAM and LET’s HAVE SOME FUN!!! WORKOUTSIn 2022, the Open will have three workouts (one workout per week) as released by CrossFit HQ. Throw down times will be Friday afternoon and Saturday morning.We will have two athletes go head to head each week (on Friday). Our main event will be Saturday mornings 7am until finish. For those unable to make these times we will schedule in appropriate times (talk to Marie). The Cost of the IN BOX OPEN will be $15 per head. FUN, COMRADERY, HARD WORK, LAUGHS and MORE FUN!!! Are you in????